Eat and drink Lazard to sleep... Any failure will have a serious impact on life. Among them, 'pull' is a lot of people, because of constipation, the toilet is an hour, the stomach is always dysfunctional... constipation troubles A lot of people. Today Xiaobian came to teach you how to make the bowel movement smooth.
1. Everyone should make a reasonable effort, don't stay up late, and develop a regular schedule.
2. Insist on drinking a cup of warm water in the morning before going to bed every morning. A cup of warm water after getting up in the morning helps to stimulate gastrointestinal motility, which is beneficial to defecation and fitness. If it is honey water, it is better.
3. The first thing after drinking the water is to squat the toilet. If you don't care, you should stick to the toilet. After squatting, you can use the levator ani to stimulate the peristalsis of the large intestine, and follow the normal defecation time.
4. Drink plenty of water and light tea. The normal adult gastrointestinal tract secretes about 6-8 liters of gastric juice per day. The intestinal juice, pancreatic juice and bile are used for the digestion, absorption and transport of nutrients in the small intestine. The small intestine and colon can reabsorb the water in large quantities, and the water discharged from the feces. The content is about 100-150ml. Therefore, at least 7-8 cups (1500-1700ml) per day in adulthood can ensure the circulation of intestinal water secretion and absorption. Promote drinking boiled water and light tea. Concentrated tea and coffee contain more tea. Phenol and so on can slow down the peristalsis of the intestines, and the increase in intestinal water absorption leads to dry stools. The high osmotic effect of lactulose causes water absorption to reduce stool thinning.
5. Drink more water when you travel. Some people have normal bowel movements at home, and they get confused when they go out. When people travel through different time zones, they will affect the circadian rhythm, which will lead to gastrointestinal dysfunction, constipation, and drinking plenty of water will help maintain gastrointestinal movement.
6. Drink less sugary drinks. Bad bacteria in the intestines prefer to feed on sugar, which slows the rate of intestinal peristalsis. Therefore, drinking sugary drinks can cause swelling of the intestinal wall and eventually cause constipation. You can add berries to the boiled water, which not only increases the taste, but also Provide beneficial dietary fiber for the intestines.
7. Eat more dietary fiber. Dietary fiber is not digested and absorbed in the intestines. It is the main raw material for the formation of solid stools. When there are more dietary fiber such as cereals, bran, vegetables and fruits, the amount of stool will be more. As the saying goes, 'one pound of sweet potato two pounds' ' Eat more and pull more'. And eat more milk, eggs, fish and shrimp and other foods, the amount of stool will be less, in order to ensure the daily defecation of stool to help discharge food residues, should be 'three-point meat and seven vegetables ', only the stool reaches a certain capacity, can reach the rectum to induce defecation nerve reflex.
8. Exercise is not excessive. Moderate exercise helps keep the stool smooth, but if exercise is excessive, a lot of blood will flow from the intestine to the muscles, which slows down the movement of the digestive tract. If you are engaged in exercise for more than 1 hour, 4~6 before exercise. Avoid taking caffeine within hours, and don't eat high-fat and high-fiber foods.
