5種讓你腸道通暢,遠離便祕的食物大綱
We all get a little stuck sometimes.
每個人都有不通暢的時候。Constipation can be caused by a host of things: A poor diet, a poor exercise routine and often stress can all contribute to discomfort on the toilet.
便祕的原因有很多：飲食不好、鍛鍊不夠、壓力頻繁都會讓你上廁所的時候不暢快。In most cases, adding a little extra fiber to your diet can help get things body can't fully digest the nutrient, so it comes out in the stool while promoting a healthy ts and veggies are naturally full of the stuff, but some individual foods can help make you more regular than rding to the Institute of Medicine, men should consume about 38 grams of fiber a day and women should consume Americans fall short, eating only 15 grams or so each day.
大多數情況下，在你的飲食中加一點額外的纖維素有助於腸道暢通。身體不能完全吸收纖維，所以部分纖維會隨糞便排出體外，同時促進了腸道健康。水果和蔬菜富含天然纖維素，另外也有一些食物可以讓你的排便比其他人更規律。據美國醫學研究所的研究，男性每天需要攝入約38克的膳食纖維，女性需要25克。大多數美國人的攝入量都不夠，每天只有15克左右。
The foods listed below can help loosen things up; keep it handy for when things don't come as smoothly as you'd while an irregular series of bowel movements is not usually something to worry about, if the problem persists for more than three weeks or you're experiencing extreme discomfort, it's definitely time to seek advice from an expert.
下面列舉的食物能夠促進腸道蠕動，要隨時把這份列表放在手邊，以應對便便困難的情況。腸道一時運動不規律通常並無大礙，但如果情況持續超過三週，或者你感到極度不適，那你就得馬上諮詢專家意見了。
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1.咖啡You probably drink your routine morning cup to wake up; coffee's natural caffeine content stimulates your brain and prepares you to brace the day des that jolt, caffeine can also offer a laxativeeffect for some HuffPost previously reported, it stimulates muscle contractions in the large intestines, making things be careful here: Too many cups will send you running to the bathroom and dealing with king to two to three cups is your safest best.
你或許會每天早上都喝一杯咖啡提神。咖啡裏天然的咖啡因會使大腦興奮，讓你準備好隨時應對一天中的事。除了提神，咖啡對意些人還有通便的功效。HuffPost不久前就報道過，咖啡會刺激大腸肌肉收縮，促進食物流動。不過要注意的是，喝太多的話你會拉肚子的，你會不停地去廁所。堅持喝兩、三杯是最有益的。r
2.水Dehydration is one of the most common reasons for you're not drinking much water throughout the day, it's time to get on sure to drink even more when you work out, especially on hotter days.
缺水是便祕最常見的原因之一。如果你一天喝的水少，那你就要開始補水了。如果你運動了，特別是在天熱的時候，就要保證喝到更多的水。orn
3.爆米花Isn't it nice to be able to call popcorn a health food? The snack offers about a gram of fiber for every make the most of popcorn, skip the kind that's drenched in butter and make a plain, all-natural batch at home.
爆米花能夠被叫作健康食品是不是很棒呢？每一杯爆米花能爲你提供大約1克的纖維素。不要吃那種泡過黃油的爆米花，在家裏自己做一份純天然的吧，這樣才能充分發揮爆米花的功效。ach
4.菠菜Popeye was right to promote spinach as a muscle-builder, but he should have also touted the leafy green's ability to help you poop.(Strong muscles and a regular bathroom schedule? Sounds like a dream).A cup of boiled spinach has 4 grams of fiber and more than 150 mg of magnesium, a mineral that has laxative powers.
大力水手宣傳菠菜的增肌效果沒有錯，但他應該也吹捧一下菠菜通便的功效。（又能讓你肌肉健壯又能讓你排便規律？聽起來像夢一樣。）一茶杯份量的水煮菠菜含有4克纖維素和超過150微克的鎂，這種礦物元素也有通便功效。rt
5.酸奶As Jamie Lee Curtis will tell ya, yogurt's probiotic presence can improve the consistency and frequency of your poops.A 2014 analysis found that the probiotics in yogurt helped people poop more often and more don't need to buy Activia to get the benefits.
傑米·李·柯蒂斯會跟你說，酸奶中的益生菌能讓你的排便更加順暢規律。一項2014年的分析報告發現，酸奶中的益生菌能讓人們排便更頻繁、舒暢。不是非要達能酸奶纔有這種益處。
