6大食物促进排便远离便秘.doc

芝麻、杏仁等富含镁的食物。日本国立健康营养研究所和女子营养大学联合研究显示，镁摄取量少的人容易便秘。镁具有轻泻、软化粪便的作用，适量摄取有助通便。富含镁的食物还有花生、糙米、核桃、香蕉等。泡菜、发酵酱油等富含植物性乳酸菌的食物。乳酸菌有调整肠道环境、消除便秘的作用。但乳酸菌分动物性和植物性两类，能起到预防便秘作用的是后者。因为后者比前者耐酸性环境，能活着到达肠道并发挥作用，并且后者在肠道内的存活率是前者的10倍。芦笋、洋葱等富含寡糖的食物。寡糖又被称为低聚糖，是碳水化合物的一种，其聚合度相对较低。研究发现，寡糖能增加母乳的双歧杆菌含量，有助调整肠道环境。富含寡糖的食物还有大蒜、咖啡、玉米、蜂蜜、各类豆制品等。青椒、猕猴桃等富含维生素C的食物。在肠道内的维生素C是乳酸菌的食物之一，能增加益生菌数量，从而间接预防便秘。富含维生素C的食物还有鲜枣、橙子和绿叶蔬菜等。橄榄油、葵花籽油等富含油酸的食物。油酸有乳化作用，能软化肠内粪便，促进排便。富含油酸的食物还有芝麻、花生、杏仁、核桃等坚果。粗粮和蔬菜等富含膳食纤维的食物。食物中膳食纤维分水溶性和不溶性两种，前者能软化粪便，增加肠道益生菌数量，调整人体内的微生态平衡；后者能在肠道内吸水膨胀，刺激肠壁，加快肠道蠕动以及吸附有害物质，并将其排出体外。富含这两种膳食纤维的食物有各种粗粮杂豆，比如糙米、红豆、绿豆、芸豆等，菌藻类食物，如木耳、海带、口蘑等，以及各种水果蔬菜，如西红柿、牛蒡、苹果等。采摘香蕉的时候，不能等它熟，而是在香蕉皮青绿时就得摘下。在北方吃到的香蕉一般都是经过催熟的，虽然尝不出生香蕉的涩味，但生香蕉中的鞣酸成分仍然存在。鞣酸具有非常强的收敛作用，从而造成便秘。香蕉中的“涩”让便便变硬大家都知道，香蕉未成熟时，外皮呈青绿色，剥去外皮，涩得不能下咽。熟透了的香蕉，涩味消失，软糯香甜，口感更佳。香蕉中的这种“涩”，是其中含有的大量鞣酸造成的。鞣酸除了影响口感，还具有很强的收敛作用，可将粪便结成干硬粪便，从而造成便秘。以此类推，有人说多吃苹果可以治疗便秘，也是同样道理。消化内科医生指出，苹果中含有丰富的鞣酸，尤其是未熟透的，味道较酸的苹果，鞣酸含量较高。大量鞣酸进入人体，能减少肠道分泌而使大便内水分减少，从而止泻。但如果没有腹泻的人吃了过量的苹果就会引起便秘。外表有黑斑的香蕉有助缓解便秘那么，香蕉什么时候吃对于消化排泄更好呢？北京朝阳医院营养科宋新指出，不是所有香蕉是润肠的，其实只有熟透的香蕉才能有上述功能，一般来说，将香蕉放在透风处存放至表皮有黑斑，但内里质地并未改变时吃最好。此外，不是吃越多的蔬菜水果等含膳食纤维多的食物越有助于缓解便秘。如果过量增加摄入，会引起胀气和腹痛，胃肠功能差者多食反而会对肠胃道造成刺激。也并不是所有富含膳食纤维的食物都有通便作用，比如山药，它性偏温热，吃多了反而加重便秘，还会影响其他营养素如钙的吸收。Sesame seeds,almonds,and other foods rich in magnesium.Joint researchof Japanese nationalhealth and NutritionResearch Institute anduniversitywomensnutrition,magnesiumintakelesseasy toconstipation.Magnesiumhas alaxative,stool softeningeffect,adequate intake ofhelpdefecation.Magnesium richfoods are peanuts,brown rice,walnut,bananaetc.Pickled cabbage,soy sauceand otherplants rich inlactic acid bacteriain food.Lactic acid bacteriahave theintestinalenvironment,eliminateconstipation.But thelactic acid bacteriadivided into animalandplanttwo,to preventconstipationis the latter.Becausethe latter isthe acidenvironment,can liveat intestineand play a role,and the latterin the gut of thesurvival rateis 10 times that of the former.Asparagus,onions and otherrich in sugar food.Oligosaccharideis also known asoligosaccharides,is acarbohydrate,the polymerization degreeis relatively low.The study found,oligosaccharide canincreasebifidobacteriamilk,helpadjust theintestinal environment.Rich in sugar food,coffeeand garlic,corn,honey,variousbean products.Green pepper,kiwi fruitand other foods rich in vitamin C.In the gut ofvitamin C is one of thelactic acid bacteriain food,can increase thenumber ofprobiotics,thereby indirectlyprevent constipation. Foods rich in vitamin Candfresh jujube,orangeand green leafy vegetables.Olive oil,sunflower seed oilis rich in oleic acidfood.Oleic acid wasthe emulsification,can soften thebowel obstruction,promoting defecation.Rich in oleic acidfood,peanut,almondandsesame seeds,walnuts and other nuts.Whole grainsandvegetables and otherfood rich in dietary fiber.Dietary fiberfoodinwatersolubleand insolubletwo,the former cansoften the excrement,increase thenumber ofprobioticsin human body,adjustthemicro ecological balance;the latterin intestinalswelling,stimulate the intestinal wall,accelerate intestinal peristalsisandabsorption of harmful substances,and theirdischargein vitro.Rich inthe two kinds ofdietary fiberfoods have a variety ofwhole grainssuch as brown rice,beans,red bean, mung bean,kidney bean,algae food,such asfungus,seaweed,mushrooms,and a variety offruits and vegetables,such as tomatoes,burdock,appleetc.Whenpickingbananas,cantitcookedinbananaskin green,butwhen youpick.In the north to eat bananasare generally afterripening,althoughnotbornbananas Sewei,butstudentsstill exist in thetannic acid compositionof banana.Tannic acid has the role of convergenceis verystrong,resulting inconstipation.Bananas in thedryletshithardenAs we all know,when unripe bananas,the skin wasgreen,stripped of skin,andcannotswallow.Ripe bananas,astringency disappeared,soft waxy sweet,taste better.Thebananatart,which iscaused by thelarge amount of tannic acidcontaining.The tannic acidin addition toaffect the taste,but alsohas a strong convergence effect,canform will poop drystool,re sulting inconstipation.And so on,some people say thateating applescan treat constipation,is the same reason.The digestion physicianpointed out,appleis rich in tannic acid,especially notripe,flavor ismalic acid,tannic acidcontent is higher.A large number of tannic acidenters the human body,canreduce intestinalsecretionandmake the moisture inside defecate decreases,anddiarrhea.Butif there is nodiarrheapeople eattoo muchapplecan causeconstipation.The appearance of ablackbananas helprelieve constipationThen,when the bananato eatforthe digestion excretionis better?Beijing Chaoyang Hospitalnutrition departmentSong Xin points out,not allbananas areRunchang,in fact,only the ripe bananas canthefunction,in general,bananas willput in ventilatedplaceto theskinblack,butitdid not change thetextureto eatthe best.In addition,notto eatmorefruits and vegetablescontaindietary fiberand more foodand morehelpful torelieve constipation.If excessiveintake,willcause flatulence andabdomin