First Good to know basic knowledge of constipation
and
constipation are two large It is divided into types. One state ones that moisture in the stool becomes hard and poor, and one thing defecation narrowed intestinal is the passage of stool is in a state that does not go smoothly. Food and the relationship is deep is pulling occur constipation by one eye of the flights of the state.
constipation and is not just that it does not appear that fly. Even if there is a bowel movement every day, by such as "Kai amount is small," "is hard stool," "sense of incomplete evacuation is strong", will be the fact that the person is the constipation if feel the pain.
The relationship of constipation and food? Point a person of constipation take care when choosing a food
If you suffer from constipation, do you be a good choice of food at what point? Point in helping to choose Let's look at a few.
lack of dietary fiber can lead to constipation! ?
There is a dietary fiber as a component that is effective in constipation. Feces amount of pre-war Japanese are said to have had about 400g per person per day. This is equivalent to the amount of rice in the bowl 2 to 2.5 cups. On the other hand our feces amount of modern people are said to be about 0g in. In the case of young women who suffer from constipation, there is also a study reported that only about 80g. This is the amount that is not less than one minute rice ball of the convenience store.
to match this trend, intake of modern people of dietary fiber has been reduced to about one-third. To do this, it has been with, such as eating habits of turbulence is related. Or
of dietary fiber is why good for constipation?
will dietary fiber is why good for constipation? Let's try with to come to the dietary fiber Hatara.
dietary fiber can be divided into as large as "water-soluble dietary fiber", "insoluble dietary fiber".
water-soluble dietary fiber, has a viscosity that was slimy with easily soluble component in water, the high water retention is the feature. Racking the water, and soft to increase the water content of the stool.
insoluble dietary fiber, slightly soluble in water, insoluble dietary fiber itself has a feature that swell to absorb the moisture. Because there is a certain hardness, or make a flight, prompting the stimulus to defecation the intestines to increase the amount of flights.
too much to take of dietary fiber also constipation! ?
Just because dietary fiber is good for constipation, to reverse even if the intake blindly you may want to seriously constipation. As a way of taking effective dietary fiber to constipation, "water-soluble dietary fiber: insoluble dietary fiber = 1: 2" for consumption at a rate of is that it is ideal.
and in particular takes up too much insoluble dietary fiber, you may also be the state, such as can not fly is hard bowel movement. Dietary fiber, these two types to take a well-balanced would be good.
in the center of the dietary fiber take a well-balanced other nutrients
I understand the workings of the dietary fiber is important in constipation. But it just would make you biased nutritional balance. Basic is also important to bear in mind to take the nutritional well-balanced from the various ingredients. In recent years, has been attracting attention is the action of intestinal bacteria in the prevention of constipation. Increased the intestinal bacteria which is said to be good bacteria by fermented foods, such as ingesting the water-soluble dietary fiber that becomes a nutrient for the bacteria, it is the idea of trying to healthy bowel.
can say that also balanced for meal is that it is also important to constipation measures.
is food that is effective in constipation? Check
a specific food
or specifically what food will there be effective in constipation. Ideal "water-soluble dietary fiber: insoluble dietary fiber = 1: 2" percentage in the guideline of, dietary fiber is a good intake of 25g~27g about per day goal. As a guide to incorporate, let's take a look at whether dietary fiber-rich of what the ingredients.
food containing a large amount of dietary fiber
grain
● oatmeal 100g: water-soluble insoluble
● buckwheat 100g: water-soluble insoluble
● rye bread 100g: water-soluble insoluble
vegetables kind
● pumpkin 100g: water-soluble 0.9g insoluble 2.6g
● burdock 100g: water-soluble 2.7g insoluble 3.3g
● broccoli 100g: water-soluble 0.8g insoluble 3.6g
Imorui
● konjac 100g: insoluble 3.0g
● sweet potato 100g: water-soluble 1.0g insoluble 2.8g
● taro 100g: water-soluble 0.8g insoluble 1.5 g
legumes
● red bean 100g: water-soluble 1.3g insoluble 1.7g
● natto 100g: water-soluble 2.0g insoluble 4.0g
● edamame 100g: water-soluble 0.3g insoluble 4.6g
fruit
● 1 piece kiwi: water-soluble 0.7g insoluble 1.8g
● 0.5 or persimmon : water-soluble 0.2g insoluble 1.4g
● 0.5 apple: water-soluble 0.3g insoluble 1.2g
mushrooms
● dried fungus 100g: insoluble 58g
● Enoki 100g: water-soluble 0.4g insoluble 3.6g
● shimeji 100g: water-soluble 0.8g insoluble 2.4g
seaweed
● dried kelp 100g: 27g
● dried hijiki 100g: 44g
● seaweed 100g: 5.7g
vegetables, etc., also amount to eat raw it is very means that if you try to protect a lot intake. Or in cooked food, making it easier to eat with or fried. You can also lighten the burden on the gastrointestinal and passed through the heat.
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effective in dry fruit constipation when busy! ?
dietary fiber was found good food to constipation. However busy day-to-day, what day-to-day dietary management is difficult to see how easy going. The is, dried fruit can be ingested easily dietary fiber such time. For example,
dried persimmon: a water-soluble 1.3g insoluble 12.7g
Dried Ichidjiku: water-soluble 3.3g insoluble 7.6g
Dried prunes: water-soluble 3.4g insoluble 3.8g
and contains a dietary fiber rich. Such as busy when you say that it is food that can be easily ingested dietary fiber. However, dried fruit is compared to the raw fruit, calories per 100g will be as high as 3 to 5 times. Try to never like too much to eat carelessly. 3 to 5 or so per day, it seems it is desirable to adopt a snack instead and such a good intake to breakfast.
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constipation you want to take in conjunction with dietary fiber effective ingredients
the food is fermented food you want to intake combined with dietary fiber.
pickles, natto, miso, cheese, in fermented foods such as yogurt and rich in the intestinal bacteria called good bacteria. Intestinal bacteria play an important role in promoting the defecation. In recent years of medicine to improve the intestinal environment from both, such as become food for good bacteria and good bacteria "oligosaccharide" or "dietary fiber", it has come out the idea of trying to improve constipation.
fermented food as a traditional food in Japan has rooted in the familiar diet. Will not lead to improvement of constipation is also possible to incorporate these fermented food.
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there is a food that badly constipation! ?
as the food that you want to note too taken by the people who suffer from constipation "those containing tannin", "sugar-rich food", and "meat", "cold ones" you raised.
tannins are included, such as in tea and persimmon. There are to be firmly flights, have been known to have such effects of diarrhea.
sugar and meat has been considered to have undesirable effects on defecation effect tends to be food of bad bacteria.
In addition, cold ones, such as ice cream, it is said that it is food that is not suitable for constipation to reduce the movement of the intestine.
However, even as these ingredients have a negative effect on constipation, and contains the important nutrients for the body. Way, such as do not take at all but be careful to eat too much will undesirable. Half pieces to 1 or 1 day if the persimmon, it is a good idea to moderate intake, such as to about 150g if the meat.
together
Summary of about constipation and food products, or would have been how. Constipation and food is there is a strong relationship. The role of dietary fiber can be said that it is working inseparable for constipation. In addition, fermented foods such as yogurt Misoya also be incorporated in the well has been attracting attention from a medical aspect.
However, in the case of constipation just because diet is biased rather, also considered the case, such as causing a malfunction in the body. It says that it is important that we consider a well-balanced daily diet.
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