How to eat properly for proper bowel function
Diets for getting rid of constipation
Constipation - a functional malfunction in the bowel - delayed bowel movements for several days. Regular constipation can become a real problem and an occasion not only for a bad mood, but also prerequisite for the development of other functional disorders in the body, reducing it immunity. Most often, the main cause of this problem is malnutrition, which means that it is quite feasible to solve it with the help of a diet.
Get rid of constipation
Causes of constipation
Regular work of the intestine is one of the necessary conditions for both physical and mental comfort, the general well-being, the condition of the hair and skin, and also the normal weight depend on it. When the whole organism works in a coordinated and coordinated manner, like a clock, the metabolism corresponds to physiological processes of peristalsis and metabolism, waste substances do not linger in the intestine and do not poison it toxins.
There are several reasons for constipation - this is an inactive way of life, when a person sits all day in front of a computer, without getting up from stools, hurries with food, interfering with thoroughly chewing food, as well as an unbalanced diet, in which there is little fluid and cellulose. All this set of causes leads to the fact that the regularity of emptying of the intestine is broken, which in a healthy adult person should occur once a day at about the same time. The result is a reduction in the number of defecations up to 3-4 and even once a week, which is an occasion to consult a doctor and radically revise your eating habits.
What foods should be included in the diet
If you choose the right foods that you should eat, you can get rid of constipation with a high degree of probability. It is known that some products worsen the motor system of the digestive system, while others help to facilitate and normalize the defecation process. The latter include those in which the high content of cellulose or magnesium. Therefore, when you are making a diet, you can combine them to achieve the desired effect.
Products with a high fiber content can normalize bowel emptying, giving extra volume to calves and softening them, facilitate intestinal movement. These types of products include uncooked cereals: brown rice, barley bran beans: peas, lentils, beans vegetables: artichokes, cabbage, carrots, potatoes fruit: apples, pears, prunes nuts and seeds.
To introduce these foods into your diet should be gradually, so as not to provoke increased gas formation, bloating and flatulence. Simultaneously with the increase in dietary fiber in the diet, increase the amount of fluid consumed. The daily amount of fiber in your diet should be at least 30-35 g. For example, in a glass of dry beans, the content of cellulose is 1, g, in one banana contains, g, in a small apple g, in one prune - 1 g of fiber. In this case, if you have intolerance or an allergy to gluten - a protein that is found in cereal plants, include in the menu more vegetable dishes, fruits, legumes, nuts and seeds, excluding from the diet barley, products from wheat and rye flour.
The presence on your table of foods with a high content of magnesium, is also due to the need to establish a normal operation of the intestine. Up to 30 years, the daily requirement for magnesium for women is 310 mg, and after this age it increases to 320 mg. To products with a high content of microelements of magnesium are legumes (peas, lentils, beans) spinach nuts: peanuts, almonds, cashews bran oats and oatmeal baked potatoes.
The lack of magnesium in the body can be replenished with the help of food additives that are sold in the pharmacy
How to eat properly so that there are no constipation
Your diet should consist mainly of products of vegetable origin - fresh vegetables, fruits and nuts. Eat bread from wholemeal flour with the addition of bran and whole grains, it is very useful with locks to eat crumbly buckwheat porridge, limiting the use of purified white rice. Eat beet salad with the addition of olive oil. For lunch, be sure to eat soup, better, vegetable, you can soup or borsch. In soups it is useful to add a root of celery, it also has a laxative effect.
Diets with constipation
Drink more liquid, its daily amount should be at least 2 liters, perfectly stimulate the work of the intestines of sour-milk drinks: yogurt, yogurt, yogurt. Do and drink in the morning decoctions of seeds of flax, oatmeal, grass senna.
Eliminate the use of refined, refined products, baking from high-grade flour, pasta, reduce the consumption of fatty varieties of meat and cheese, limit the number of alcoholic beverages, as well as those in which high levels of caffeine - tea, coffee, energy beverages.
With constipation, try to strictly observe the diet, eat at the same time
Eat a meal 5-6 times a day, try not to overeat at the same time, and as a snack eat any berries or fruits with a pronounced laxative effect, for example, figs, a piece of melon or plums. They can be used in compotes, fresh and in the form of jam. Eat dried fruits: prunes, dried apricots, they improve intestinal motility.
Diets with constipation have their own specifics, but they will perfectly help those who want to lose weight, but who is just too lazy to give it time.
Simple rules for good bowel work
Nutritionists told us how to eat properly, so that the stomach does not hurt.
AVOID CHOKES. If the intestine is clogged, the barrier function of the intestinal walls is weakened, toxins enter the bloodstream and spread throughout the body. Therefore, carefully monitor the drinking regime (at least 2 liters per day) and eat more fiber. Well helps to establish a chair of dietary whey. In non-metallic dishes, pour in kefir or curdled milk. Put it on a water bath on a weak fire. When the cottage cheese pops up, make a spoon in the middle of the hole in it and pour it into the hole chopped non-starchy vegetables - parsley, dill, celery, parsnip, cabbage, radish, carrots, onions. After 10 minutes, remove from heat and let stand for another 10 minutes. Separate the serum and drink it for 10-30 minutes. before meals.
Department: Telegraph Life
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Sources: http://www.wday.ru/krasota-zdorovie/sok/dietyi-dlya-izbavleniya-ot-zaporov/, http://telegraf.com.ua/zhizn/zdorove/3034653-prostyie-pravila-dlya-horoshey-rabotyi-kishechnika.html/5/
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