Serious fiber intake is easy to cause constipation.
Long-term constipation, because toxins accumulate in the intestines for a long time, can easily lead to bloating, obesity and hemorrhoids. Dietary fiber can stimulate the muscle peristalsis of the large intestine wall and excrete feces. Moreover, because fiber has the functions of water absorption, water retention and moisture, feces are moist and soft and easy to excrete, intake of dietary fiber has the function of preventing and relieving constipation. According to the statistics of Taiwan Province Cancer Foundation, more than 90% people in China have insufficient dietary fiber intake. The average daily intake of men is 13.7g, and that of girls is 14g, which is far lower than that recommended by the health and welfare department of Taiwan Province Province (25-35g).
According to Sharon, an American certified dietitian and nutrition writer? Sharon Palmer pointed out in the report of 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 Society of Nutrition and Nutrition recommends 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, leading to an estimated 42 million people suffering from constipation in the United States. Sharon suggested eating the following 10 foods at ordinary times to get rid of the problem of defecation.
10 Super food with easy relief.
1. Kiwifruit (Kiwifruit)
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 kiwis a day for 4 weeks can obviously improve constipation.
2. Sweet potato
As we all know, sweet potato helps digestion. 100g Sweet potato contains 2.4g 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
Many doctors and nutritionists recommend oatmeal. Every 65,438+000 grams contains 4.7 grams of fiber. Eating oatmeal for breakfast is thought 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 food for winter health care, but also a weapon against constipation. Every 100g spinach contains fiber 1.9g, potassium 5 10mg, and magnesium 62mg, which is helpful for water absorption into colon and smoother defecation.
Sweet potato can not only make defecation smooth, but also affect the health of eyes, skin and hair.
Three servings of vegetables and two servings of fruits a day, and using whole grains or whole grains rice instead of white rice, can achieve the dietary fiber needed for one day.
5. Broccoli
Broccoli is a sacred nutrient, and it contains 3. 1g dietary fiber per 100g, which is a good source of vitamin C, vitamin K and folic acid.
nut
Most people will directly associate nuts with fat. In fact, nuts also provide abundant fiber. For example,100g almond fruit contains 9.8g of fiber, and100g walnut also contains 6.2g of fiber.
7. Whole wheat bread
Whole wheat bread is considered to have higher nutritional value than ordinary bread. Every100g of whole wheat bread contains 7g of dietary fiber. In addition to improving constipation, the GI value of whole wheat bread is lower than that of ordinary bread, and it is an ideal healthy food.
8. Chia seeds
Jiaya seed is a well-known maintenance food in recent years, which is rich in nutritional value. 100 grams of Jiaya seed contains 37.5 grams of dietary fiber, which is very helpful for gastrointestinal digestion and can be said to be an artifact.
9. Figure
Whether it is dried figs or fresh figs, the fiber content is very rich. Every100g of fig contains13.3g of fiber, which can be used in dishes or made into bread and salad.
10. California beauty
California prunes are traditionally regarded as healthy food in the United States, containing 7 grams of fiber per 100 grams. The water-insoluble fiber in California plum will increase the moisture in feces, while the water-soluble fiber will increase the weight of feces, which can improve the efficiency of defecation.
Eating enough fiber and drinking more water every day is good for the stomach.
According to the data of "National Health Agency" of the Ministry of Health and Welfare of Taiwan Province Province, the recommended daily intake of dietary fiber for people in Taiwan Province Province is 25 ~ 35g, and that for children is age plus 5. Too much or too little is not appropriate. Three servings of vegetables and two servings of fruits a day, and using whole grains or whole grains rice instead of white rice, can achieve the dietary fiber needed for one day.
If people usually consume less dietary fiber, it is recommended to increase it step by step to avoid flatulence and other discomfort caused by a sudden increase in gastrointestinal peristalsis. In addition, you must pay attention to drinking more water when supplementing foods with high dietary fiber, because dietary fiber has the characteristics of water absorption, and sufficient water can make dietary fiber play its best role and avoid gastrointestinal discomfort.