What can you eat for constipation? Stay away from constipation in old age, recommend 7 tips and dietary therapy

Constipation in the elderly refers to a decrease in the frequency of bowel movements, while having difficulty with bowel movements and dry stools. Constipation is a common symptom of the elderly, about 1/3 of the elderly have constipation, the causes of aging increase, bad living habits, mental and psychological factors and lesions, etc., seriously affect the quality of life of the elderly.

1: Set a drinking water plan. Water can make the fibers in the large intestine swell, creating enough stool volume to make bowel movements softer. Don't drink water before being thirsty, Zheng Tingfang, a nutritionist at Tai'an Hospital in Taiwan, emphasized that drinking a glass of water every hour and a glass of water per hour can take in 1500~2000cc a day.

2: Wave and go. If you are in good health, go out half an hour after drinking water, and light exercise will help water swim in the body and speed up gastrointestinal peristalsis. If it is inconvenient to go out for a walk, at least stand up and wave for 10 minutes, which can also achieve the effect of exercise.

3: Chop up food for cooking. Taipei nutrition expert Zhang Leqi believes that in order to avoid large pieces and fried food, try to chop the ingredients for cooking. Zheng Jinbao, director of the Department of Nutrition at National Taiwan University, suggested cutting vegetables, making dumplings and steamed buns, not only the water remains in the dumplings, but the vegetable fiber is also easily absorbed, and minced meat is added to balance nutrition.

4: Juice without filter residue. Dietitians recommend that you try to eat fruits according to the season, use a juice machine to make a comprehensive juice, and eat it with fruit pomace, not only to eat fiber, but also to supplement vitamin C. However, she also noticed that eating two fruits a day, each with a fist-sized and generous portion. Otherwise, the sweetness of the fruit is very high, and accidentally eating a lot of sugar may increase the burden on the body.

5: One plate of vegetables per meal. Ouyang Ying, an expert who has long studied diet and nutrition, recommends eating at least one plate of vegetables at each meal to effectively help bowel movements. After cooking, it is good to put it in a juicer to puree, or simply steam it in plain water. Elderly people with constipation should not eat too many legumes, which are prone to bloating.

Six: Avoid hot and dry food. Xu Yunqing, a dietitian at Taipei United Hospital, pointed out that when constipation, try to avoid strong irritation, or traditional Chinese medicine believes that it is more "get angryOtherwise it will cause heat and dryness, making it more difficult to defecate. For example, fried, fried, smoked, grilled food, chili peppers and other irritating things.

7: Avoid irritating diarrhea. If bowel movements are really difficult, or if you are bedridden, a small amount of diarrhea can be administered to speed up bowel movements. However, the elderly are relatively weak and should pay attention to the physiological reaction after taking laxatives. Try to avoid laxatives that are more irritating or can cause dependence.

In addition to the above methods, we will introduce 4 dietary therapies~

Sweet potato porridge

Ingredients: 150 grams of sweet potatoes, appropriate amount of white rice.

Method: Wash and peel the sweet potato, cut it into small pieces, and cook it with white rice and water to make porridge. Consume twice daily for breakfast or dinner.

Sweet potato sugar drink

Ingredients: 200 grams of sweet potatoes, 30 grams of dates.

Method: First wash the sweet potato, peel off the skin, chop it, put it in the pot with the dates, add about 500 ml of water, cook it to 200 ml over a strong fire, add honey and evenly, fry it for 10 minutes with a simmer, and take it after cold.

Sesame porridge

Ingredients: 10 grams of black sesame seeds, 250 grams of japonica rice, appropriate amount of honey.

Method: First fry the black sesame seeds and wait. Add an appropriate amount of water to the japonica rice and put it in a pot to cook the porridge, cook until 8 is ripe, add the fried black sesame seeds and honey, stir well and then cook. This porridge can be eaten once a day in the morning and evening.

Lily soup

Ingredients: 250 grams of lily, honey to taste.

Method: Add an appropriate amount of water to the lily and boil it into a paste, add honey and mix. This soup can be eaten once a day.