1 potato
Eating potatoes can help relieve constipation. Potato is a kind of cool and flat food, which can help eliminate stomach fire, relieve dry stool and effectively help treat habitual constipation and other diseases.
How to eat: Wash the potatoes, cut them into thin slices, add them into a blender, and wring the juice with sterile gauze. Take half a cup every morning on an empty stomach and after lunch.
Effect: Usually, taking it for 2~4 days can improve the symptoms, and it takes 3 weeks for severe constipation to be effective.
Applicable people: people with habitual constipation.
2. Sweet potato
Eating more sweet potatoes can help the stool to be smooth and easy to solve. Sweet potato contains a lot of dietary fiber, which can help effectively stimulate intestinal peristalsis and secretion of digestive juice, and also help reduce the incidence of intestinal diseases, effectively help eliminate constipation, relieve constipation and detoxify.
How to eat: 250 grams of fresh sweet potato leaves, eat with oil and salt, eat it once, and eat it on an empty stomach in the morning and evening 1 time, the effect is better.
Applicable people: people with chronic constipation and dry stool.
3. Bananas
Eating bananas can help to relax the bowels. Bananas are rich in dietary fiber and sugar, which can help relieve dry stool and promote defecation and detoxification. However, we should pay attention to eating bananas to relieve constipation and detoxify, and choose ripe bananas.
How to eat: Do you choose cooked bananas? Eat 2~3 times a day, and eat 2 bananas each time.
Applicable people: people with heat constipation and habitual constipation due to intestinal dryness.
4. Apple
Eating more apples can promote defecation. Apple is rich in water-soluble food fiber-pectin. Pectin can protect the intestinal wall, activate the useful bacteria in the intestine and adjust the gastrointestinal function, so it can effectively clean the intestine and prevent constipation. At the same time, the fiber in the apple can make the stool soft and easy to excrete. In addition, the organic acids in apples can stimulate intestinal peristalsis and help to relieve constipation and detoxify.
How to eat: eat apples 1~2 on an empty stomach every morning and evening.
Applicable people: people with dry stools and habitual constipation.
5. Walnut kernels
Eating walnuts can moisten the intestines and relax the bowels. Walnut can effectively improve gastrointestinal function and treat constipation, and prolong life. However, it should be noted that walnuts should not be eaten too much at a time, so as not to cause excessive internal heat, but to aggravate constipation.
How to eat: Stir-fry 500g of walnut kernel and 50g of black sesame seed, mash and grind, and mix with a little honey in the morning and evening on an empty stomach. You can also cook porridge with walnuts and japonica rice alone and eat it in the morning and evening.
Applicable people: people with dry stools.
6, leeks
Eating more leeks can help relieve constipation and detoxify. Leek has the reputation of "king of green vegetables" and is rich in cellulose. Every100g of leek contains1.5g of cellulose, which can stimulate the intestine, enhance intestinal peristalsis, and is beneficial to the formation of feces, and timely discharge excess nutrients in the body with feces, which is beneficial to the prevention of intestinal cancer and habitual constipation.
How to eat: Wash fresh leek, mash it into juice, then add appropriate amount of yellow rice wine and take it with boiling water.
Applicable people: people with long-term constipation.
7. Amaranth
Eating more amaranth can moisten the bowels and relieve constipation. Amaranth has a good effect of clearing away heat and inducing resuscitation, and has a good relief effect on intestinal dryness and constipation caused by intense heat in the body.
How to eat: Wash fresh amaranth and cook porridge with japonica rice.
Applicable people: people with dry secret colon and habitual constipation.
8. Honey
Eating more honey can help to relax the bowels. Honey has a good function of regulating gastrointestinal function, which can not only make gastric acid secretion normal, but also increase the time of intestinal peristalsis, help defecate and shorten the time of defecation.
Edible method: honey180g and black sesame 30g are ground, blended, steamed and eaten twice a day.
Applicable people: people with intense internal heat, dry intestines and constipation.
9, laxative method
(1) Exercise abdominal muscles
Weak abdominal muscle strength will lead to slow intestinal peristalsis, and abdominal muscle force is needed for anal defecation, so exercising abdominal muscle is helpful for defecation. You can choose walking, jogging, swimming, yoga and other full-body exercises. It is recommended to do what you can, focusing on daily persistence.
(2) Seize the opportunity of defecation
After breakfast, it is the best time to defecate. After food enters the stomach, the brain will give defecation instructions to the intestine. Therefore, breakfast in three meals is essential and can help develop a good habit of defecation after meals. In addition, if conditions permit, you should go to the toilet immediately if you have a feeling of defecation. If you endure it all the time, it will weaken the defecation reflex of the rectum and lead to constipation for a long time.
(3) Don't catch cold in your stomach.
Body cold can reduce autonomic nervous function, which in turn affects the function of large and small intestine and induces constipation. Therefore, the coat should not be too short, especially in winter, it is best to wear a sweater vest or abdominal circumference to keep your stomach warm.
(4) Massage navel to promote defecation
Massage the abdomen can stimulate the intestines and promote defecation. Lie on your back and massage around your navel clockwise with your index finger, middle finger and ring finger. If you feel abdominal distension, you can click Tianshu points on both sides of the navel (2 inches beside the navel), exhale on time, inhale when relaxing, promote gastrointestinal peristalsis and help defecation.
(5) Eat more grain mushrooms
After absorbing water and swelling in the intestine, dietary fiber can be discharged from the body together with harmful substances attached to the intestinal wall, which plays a role in clearing the intestine. It is recommended to eat more foods rich in dietary fiber such as green vegetables, fruits, beans, mushrooms, taro and whole grains.
(6) Drink 2 liters of water every day
Insufficient water in the body can cause constipation. If the body lacks water, it will make the stool dry and cannot be discharged smoothly. In order to prevent constipation, besides the water in fruits and vegetables, it is best to drink about 2 liters of water every day.