For patients with constipation, one of their biggest wishes every day is to have normal defecation. Many friends have made a lot of efforts to have normal defecation and have tried all methods. Although using laxatives to treat constipation can solve the problem, It’s difficult at the moment, but I’m afraid that long-term use will lead to dependence.

According to the causes of functional constipation, functional constipation is mostly caused by poor eating habits, defecation habits, psychological factors, drug factors or lack of exercise. Therefore, it is best to improve constipation from the causes of constipation. The reasons have changed, so let’s talk about how to help relieve constipation through dietary aspects that we cannot live without.

Many friends know that eating more vegetables can help relieve constipation, but is eating more vegetables really useful for constipation? The answer is yes, and it's crucial, but it depends on whether you're eating your vegetables the right way.

1. Pay attention to the types of vegetables

Choose some vegetables rich in dietary fiber. Dietary fiber enters the intestines and stomach, can absorb water and expand, increase the volume of stool, promote gastrointestinal motility, and help The intestines push stool, which can help prevent or improve constipation.

2. Pay attention to cooking methods

Vegetables are rich in dietary fiber, but some of the water-soluble dietary fiber will be lost during the cooking process, so a key word when making vegetables is "quick" "First of all, you need to prepare vegetables quickly and don't soak the vegetables in water for a long time. Then you need to stir-fry the vegetables quickly and over high heat. While ensuring that the vegetables are cooked, shortening the heating time of vegetables can reduce the loss of dietary fiber. Some vegetables You need to blanch it with hot water. In this step, try to wait until the water boils before putting it in the pot and blanch it quickly.

3. Pay attention to the intake amount

According to the dietary fiber reference intake issued by the Chinese Nutrition Association, the appropriate daily intake of dietary fiber is 30.2g, but in actual The average intake per person is only 13.3g, which is far from meeting the requirements. Therefore, it is recommended that patients with constipation eat about one pound of vegetables per day, and more than half of them should be dark-colored leafy vegetables. Here is something else to pay attention to. Eat vegetables in moderation and not excessively. Excessive intake of dietary fiber is not good for your health. The most important thing when eating vegetables is to insist on eating them. If you don't eat them for a long time and only eat them once in a while, it is impossible to achieve the desired effect.

4. Pay attention to the freshness

When eating vegetables, you should pay attention to the freshness of the vegetables. One is to choose fresh vegetables as much as possible. Do not leave them in the refrigerator for a long time after buying them, and do not eat rotten ones. Vegetables, the other is to try to eat freshly prepared vegetables as much as possible, and eat freshly cooked vegetables. After vegetables are left overnight, nutrients will be lost, and the nitrite content of some vegetables will increase, so before cooking Keep track of the portion size of each meal.

In general, vegetables are useful in relieving constipation. Improving constipation by changing eating habits is a long-term process. The effect of this method is not as fast as that of laxatives. Only by persisting can you see the effect, but If constipation is severe, appropriate medications can be used to assist the treatment. When using medications, it should be noted that laxatives can only be taken for a short period of time. Long-term use may cause dependence. You can also choose some traditional Chinese medicine to relieve constipation and moisturize the intestines.

The last thing to note is that patients with constipation should not go too extreme when changing their eating habits. It is also wrong to eat a lot of vegetables every day without eating other meats and staple foods. Only a balanced and reasonable combination of nutrients can benefit the body. Health, you should also pay attention to maintaining healthy eating habits after constipation improves. If bad habits reappear once constipation improves, constipation problems will inevitably come back.