serious fiber intake is easy to lead to constipation
long-term constipation can easily lead to abdominal distension, obesity and hemorrhoids due to the accumulation of toxins in the intestine for a long time. Dietary fiber can stimulate the muscle peristalsis of the large intestine wall and push the feces out of the body, and because the fiber has the functions of absorbing water, retaining water and moistening, the feces are moist and soft and easy to be discharged, so intake of dietary fiber has the functions of preventing and relieving constipation. According to the statistics of Taiwan Province Cancer Foundation, more than 9% people in China have insufficient dietary fiber intake, with an average daily intake of 13.7 grams for men and 14 grams for girls, which is far less than the recommended daily intake of dietary fiber (25-35 grams) for each person in Taiwan Province Weifu Department.
according to Sharon, an American certified dietitian and nutrition writer? Sharon Palmer pointed out in a report on the health website "Men's Health" that people should get enough dietary fiber from their diet every day to help push food through the intestines; The American Academy of Nutrition and Dietetics suggests that the daily fiber intake of adult men is 38 grams and that of women is 25 grams. However, the actual intake is far from enough, resulting in an estimated 42 million people in the United States suffering from constipation. Sharon suggested that you can eat the following 1 kinds of food in order to get rid of the problem of defecation.
top p>1 super foods are easy for defecation
1. Kiwi fruit (kiwi fruit)
Each Kiwi fruit contains about 2.4 grams of fiber, which is also a high-quality source of vitamin C and vitamin E; A study by the Department of Health and Nutrition of Taipei Medical College found that eating 2 kiwi fruits every day for 4 weeks can obviously improve constipation.
2. Sweet potato
It is well known that sweet potato helps digestion. 1 grams of sweet potato contains 2.4 grams of fiber, and the content of vitamin A is quite high, which not only makes defecation smooth, but also affects the health of eyes, skin and hair.
3. Oatmeal
Oatmeal is a food recommended by many doctors and nutritionists. It contains 4.7 grams of fiber per 1 grams. Taking oatmeal as breakfast is considered to reduce low-density lipoprotein (LDL) and bad cholesterol, and also make dieters feel full.
4. Spinach
Popeye's favorite spinach is not only a super ingredient for health care in winter, but also a weapon against constipation. Every 1 grams of spinach contains 1.9 grams of fiber, 51 milligrams of potassium and 62 milligrams of magnesium, which helps to suck water into the colon and make defecation smoother.
Sweet potato can not only make defecation smooth, but also affect the health of eyes, skin and hair.
3 servings of vegetables and 2 servings of fruits every day, and replacing white rice with whole grains or miscellaneous grains rice can achieve the dietary fiber needed for one day.
5. Broccoli
Broccoli is a sacred nutritional product, with 3.1 grams of dietary fiber per 1 grams of broccoli, which is a good source of vitamin C, vitamin K and folic acid.
6. Nuts
Most people directly associate nuts with fat. In fact, nuts also provide rich fiber. For example, 1 grams of almonds contain 9.8 grams of fiber, and 1 grams of walnuts also contain 6.2 grams of fiber.
7. Whole wheat bread
Whole wheat bread is considered to have higher nutritional value than ordinary bread, and every 1 grams of whole wheat bread contains 7 grams of dietary fiber. In addition to improving constipation, whole wheat bread has a lower GI value than ordinary bread, which is an ideal health food.
8. Kiya seeds
Kiya seeds are widely known as maintenance foods in recent years, which are rich in nutritional value. There are 37.5 grams of dietary fiber in 1 grams of Kiya seeds, which is very helpful to the digestive function of the stomach and intestines, and can be said to be an artifact of helping the stool.
9. Ficus carica
Both dried and fresh Ficus carica are rich in fiber, with 13.3 grams of fiber per 1 grams of Ficus carica, which can be eaten as a dish or made into bread and salad.
1. California plums
California plums (prunes) are traditionally regarded as health-preserving foods in the United States, and each 1g contains 7g of fiber, in which water-insoluble fiber will increase the moisture in feces, while water-soluble fiber will increase the weight of feces, and both of them can improve defecation efficiency.
three vegetables and two fruits a day are good for the stomach.
According to the National Health Department of Taiwan Province Health Department, the recommended daily dietary fiber intake of Taiwan Province people is 25-35 grams, and the recommended dietary fiber intake of children is age plus 5. Too much or too little is not appropriate. 3 servings of vegetables and 2 servings of fruits every day, and replacing white rice with whole grains or miscellaneous grains rice, can achieve the dietary fiber needed for one day.
If people usually consume less dietary fiber, it is suggested to increase it in a step-by-step manner, so as to avoid discomfort such as flatulence caused by sudden increase of gastrointestinal peristalsis. In addition, it is also necessary to pay attention to drinking more water when supplementing foods with high dietary fiber, because dietary fiber has the characteristic of absorbing water, and sufficient water can make dietary fiber play its best role and avoid gastrointestinal discomfort.