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type="text/javascript">s("header");</script> <div id="khdij4wf0" class="side_header"> <div id="khdij4wf0" class="side_box"> <div id="khdij4wf0" class="indexwidth"> <a target="_blank" title="優(yōu)文網(wǎng)" href="http://www.szmdbiao.com/" class="logo"></a> <span id="khdij4wf0" class="lanmu">學(xué)人智庫(kù)</span> <div id="khdij4wf0" class="sidebar"><a href='http://www.szmdbiao.com/z/' title='資料大全'>資料大全</a><code>></code><a href='http://www.szmdbiao.com/z/' title='學(xué)人智庫(kù)'>學(xué)人智庫(kù)</a><code>></code> 學(xué)會(huì)三招輕松擺脫便秘?zé)⿶?/div> <div id="khdij4wf0" class="search"> </div> <div id="khdij4wf0" class="rougao"> <a target="_blank" href="http://www.szmdbiao.com/usr/login.html" title="我要投稿">我要投稿</a> <a target="_blank" href="http://www.szmdbiao.com/contact.html" class="jianyi" title="投訴建議">投訴建議</a> </div> </div> </div> </div> <div id="khdij4wf0" class="main"> <div id="khdij4wf0" class="main-left"> <div id="khdij4wf0" class="article"> <script type="text/javascript">s("title_top");</script> <h1 class="title">學(xué)會(huì)三招輕松擺脫便秘?zé)⿶?/h1> <div id="khdij4wf0" class="info"> <span id="khdij4wf0" class="time">時(shí)間：2024-07-02 10:17:40 </span> <span id="khdij4wf0" class="sm_after_time"></span> <span id="khdij4wf0" class="source"><a target="_blank" href="http://www.szmdbiao.com/z/" title="學(xué)人智庫(kù)">學(xué)人智庫(kù)</a></span> <span id="khdij4wf0" class="source"><a target="_blank" href="http://www.szmdbiao.com/usr/login.html" title="我要投稿">我要投稿</a></span> </div> <script type="text/javascript">s("content_top");</script> <div id="khdij4wf0" class="content"> <div id="khdij4wf0" class="excellent_articles_box"> <ul> <li id="khdij4wf0" class="excellent_articles_title">相關(guān)推薦</li> </ul> </div> <p>學(xué)會(huì)三招輕松擺脫便秘?zé)⿶?/p><p>學(xué)會(huì)三招輕松擺脫便秘?zé)⿶?/p> <p>便秘怎么辦，你還在想到喝什么腸清茶，通便茶嗎？快停下來(lái)吧，因?yàn)槟遣荒軓母旧辖鉀Q便秘。只是暫時(shí)而已。對(duì)于便秘最重要的飲食項(xiàng)目是纖維及水分。大量攝取纖維素是軟化并促其通過(guò)結(jié)腸所必要的。到底要多少水分及纖維才算夠？成人至少每天需6杯水分，8 杯更好。雖然各種液體都有效，但最好的選擇還是水�？靵�(lái)看看今天的內(nèi)容吧，幾個(gè)小動(dòng)作就可以擺脫便秘，快讓便秘離開(kāi)你。請(qǐng)看下一段內(nèi)容吧！</p> <p><strong>一、每天多吃大量纖維</strong></p> <p>成人每天攝取20--35克的食物纖維，便秘患者則至少30克。那么，纖維從何來(lái)？纖維來(lái)自合碳水化合物--例如完整谷類(lèi)、水果及蔬菜。如果你用心選擇食物，一天要獲取30克纖維并不困難。例如，半杯綠豆子即可提供5克；一個(gè)小蘋(píng)果提供3克；一碗燕麥麩提供13克。更簡(jiǎn)單的方法，每天補(bǔ)充奘靈水蘇糖，因?yàn)檗熟`水蘇糖中大量水溶性膳食纖維能增強(qiáng)腸胃蠕動(dòng)和腸內(nèi)水分，清理體內(nèi)垃圾使腸中常清。纖維食物名單的榜首包括熟的脫水豆類(lèi)、干李、無(wú)花果、葡萄、爆米花、燕麥、西洋梨、及核果類(lèi)。然而，應(yīng)逐漸增添纖維攝取量，以免引起過(guò)度排氣。</p> <p><strong>二、養(yǎng)成做運(yùn)動(dòng)的習(xí)慣</strong></p> <p>任何形式的定期運(yùn)動(dòng)皆有益于緩解便秘，但我們的專(zhuān)家最常提到的是走路。走路對(duì)便秘的朋友尤其有幫助，許多便秘的朋友都是因?yàn)榫米蛘呔门P影響腸子的蠕動(dòng)。小編建議，任何人（包括孕婦）每天應(yīng)步行20一30分鐘。孕婦應(yīng)注意避免走得太喘。你已知道運(yùn)動(dòng)有益心臟，但你是否知道它也對(duì)腸子有好處？一般而言，我們認(rèn)為定期作運(yùn)動(dòng)可促進(jìn)食物通過(guò)腸子，以解決便秘問(wèn)題。即便是堅(jiān)持每天散步15分鐘左右，便秘也會(huì)不知不覺(jué)的離開(kāi)你。</p> <p><strong>三、坐馬桶進(jìn)行排便訓(xùn)練</strong></p> 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