便秘怎么办？10种健康食物助你畅通
<p><span word="We">We</span> <span word="all">all</span> <span word="get">get</span> <span word="a">a</span> <span word="little">little</span> <span word="stuck">stuck</span> <span word="sometimes">sometimes</span>.</p><p>每个人都有不通畅的时候。</p><p><span word="Constipation">Constipation</span> <span word="can">can</span> <span word="be">be</span> <span word="caused">caused</span> <span word="by">by</span> <span word="a">a</span> <span word="host">host</span> <span word="of">of</span> <span word="things">things</span>: <span word="A">A</span> <span word="poor">poor</span> <span word="diet">diet</span>, <span word="a">a</span> <span word="poor">poor</span> <span word="exercise">exercise</span> <span word="routine">routine</span> <span word="and">and</span> <span word="often">often</span> <span word="stress">stress</span> <span word="can">can</span> <span word="all">all</span> <span word="contribute">contribute</span> <span word="to">to</span> <span word="discomfort">discomfort</span> <span word="on">on</span> <span word="the">the</span> <span word="toilet">toilet</span>.</p><p>便秘的原因有很多：饮食不好、锻炼不够、压力频繁都会让你上厕所的时候不畅快。</p><p><span word="In">In</span> <span word="most">most</span> <span word="cases">cases</span>, <span word="adding">adding</span> <span word="a">a</span> <span word="little">little</span> <span word="extra">extra</span> <span word="fiber">fiber</span> <span word="to">to</span> <span word="your">your</span> <span word="diet">diet</span> <span word="can">can</span> <span word="help">help</span> <span word="get">get</span> <span word="things">things</span> <span word="moving">moving</span>. <span word="The">The</span> <span word="body">body</span> <span word="can">can</span>'<span word="t">t</span> <span word="fully">fully</span> <span word="digest">digest</span> <span word="the">the</span> <span word="nutrient">nutrient</span>, <span word="so">so</span> <span word="it">it</span> <span word="comes">comes</span> <span word="out">out</span> <span word="in">in</span> <span word="the">the</span> <span word="stool">stool</span> <span word="while">while</span> <span word="promoting">promoting</span> <span word="a">a</span> <span word="healthy">healthy</span> <span word="intestine">intestine</span>. <span word="Fruits">Fruits</span> <span word="and">and</span> <span word="veggies">veggies</span> <span word="are">are</span> <span word="naturally">naturally</span> <span word="full">full</span> <span word="of">of</span> <span word="the">the</span> <span word="stuff">stuff</span>, <span word="but">but</span> <span word="some">some</span> <span word="individual">individual</span> <span word="foods">foods</span> <span word="can">can</span> <span word="help">help</span> <span word="make">make</span> <span word="you">you</span> <span word="more">more</span> <span word="regular">regular</span> <span word="than">than</span> <span word="others">others</span>. <span word="According">According</span> <span word="to">to</span> <span word="the">the</span> <span word="Institute">Institute</span> <span word="of">of</span> <span word="Medicine">Medicine</span>, <span word="men">men</span> <span word="should">should</span> <span word="consume">consume</span> <span word="about">about</span> 38 <span word="grams">grams</span> <span word="of">of</span> <span word="fiber">fiber</span> <span word="a">a</span> <span word="day">day</span> <span word="and">and</span> <span word="women">women</span> <span word="should">should</span> <span word="consume">consume</span> 25. <span word="Most">Most</span> <span word="Americans">Americans</span> <span word="fall">fall</span> <span word="short">short</span>, <span word="eating">eating</span> <span word="only">only</span> 15 <span word="grams">grams</span> <span word="or">or</span> <span word="so">so</span> <span word="each">each</span> <span word="day">day</span>.</p><p>大多数情况下，在你的饮食中加一点额外的纤维素有助于肠道畅通。身体不能完全吸收纤维，所以部分纤维会随粪便排出体外，同时促进了肠道健康。水果和蔬菜富含天然纤维素，另外也有一些食物可以让你的排便比其他人更规律。据美国医学研究所的研究，男性每天需要摄入约38克的膳食纤维，女性需要25克。大多数美国人的摄入量都不够，每天只有15克左右。</p><p><span word="The">The</span> <span word="foods">foods</span> <span word="listed">listed</span> <span word="below">below</span> <span word="can">can</span> <span word="help">help</span> <span word="loosen">loosen</span> <span word="things">things</span> <span word="up">up</span>; <span word="keep">keep</span> <span word="it">it</span> <span word="handy">handy</span> <span word="for">for</span> <span word="when">when</span> <span word="things">things</span> <span word="don">don</span>'<span word="t">t</span> <span word="come">come</span> <span word="as">as</span> <span word="smoothly">smoothly</span> <span word="as">as</span> <span word="you">you</span>'<span word="d">d</span> <span word="wish">wish</span>. <span word="And">And</span> <span word="while">while</span> <span word="an">an</span> <span word="irregular">irregular</span> <span word="series">series</span> <span word="of">of</span> <span word="bowel">bowel</span> <span word="movements">movements</span> <span word="is">is</span> <span word="not">not</span> <span word="usually">usually</span> <span word="something">something</span> <span word="to">to</span> <span word="worry">worry</span> <span word="about">about</span>, <span word="if">if</span> <span word="the">the</span> <span word="problem">problem</span> <span word="persists">persists</span> <span word="for">for</span> <span word="more">more</span> <span word="than">than</span> <span word="three">three</span> <span word="weeks">weeks</span> <span word="or">or</span> <span word="you">you</span>'<span word="re">re</span> <span word="experiencing">experiencing</span> <span word="extreme">extreme</span> <span word="discomfort">discomfort</span>, <span word="it">it</span>'<span word="s">s</span> <span word="definitely">definitely</span> <span word="time">time</span> <span word="to">to</span> <span word="seek">seek</span> <span word="advice">advice</span> <span word="from">from</span> <span word="an">an</span> <span word="expert">expert</span>.</p>
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