Friends who lose weight usually have a “common problem”. The first reaction is “excessive dieting”. For example, I resisted eating a little bit this meal, and only a little bit the other meal. I was persistent and impatient a few days ago. It didn’t take long before I felt that my body couldn’t handle hunger, or my health had declined, and in the end, I gradually returned to the way I used to eat. As a result, after a few years of weight loss, it didn’t seem to be effective. There is also a disadvantage of excessive dieting to lose weight, which is mentioned in the title: easy constipation! What to eat every day to defecate faster during weight loss
We rely on the “defecation reflex” most of the time when we defecate. Few of my friends don’t want to defecate and go to the toilet to squat for two minutes to easily pull the stool out. Generally, after wanting to defecate, they defecate with one force and one brain. This is the defecation reflex, but in order to induce the defecation reflex, a certain amount of food residues must be accumulated in the large intestine (generally at least 300g). The source of food residues is naturally the food we eat every day. If the amount of food is greatly reduced , the amount of food residues is also less, the defecation reflex is difficult to form, and naturally it is difficult to defecate. The accumulation of food residues in the large intestine will continue to absorb water, reducing the volume and becoming dry, making it more difficult to defecate in the long run, and it is easy to cause constipation. Therefore, excessive dieting in weight loss is not a wise choice. If we want to defecate every day, then our diet should be treated in a more scientific way.
First of all, we must understand that “excessive dieting” does not mean weight loss in the true sense. Excessive dieting greatly reduces energy and nutrition, which is first of all unfavorable in terms of health. If weight loss is based on an unhealthy foundation, then don’t lose weight. There is only one necessary condition for losing weight: daily calorie intake < calorie consumption, so that the energy reaches a negative balance, we can achieve the goal of losing weight, but the total calorie intake has nothing to do with the amount of food, such as our meal I only ate one fried chicken leg, and my stomach is still not full, but its calories may be equivalent to that of a bowl of rice, a plate of green vegetables, a plate of meat dishes, and a soup, which can make my stomach bloated, so we pay attention to It should be “the choice of ingredients” and “the way of cooking”. Food fills the stomach, and the amount of food scraps is sufficient, so it will be easier to defecate.
In addition, foods rich in dietary fiber also help with daily laxatives and prevent constipation. For example, we can improve the staple food, eat less “fine grains” that we often eat every day, such as white rice, white noodles, steamed buns and other foods, we can use the method of “coarse and fineness” to add coarse grains and mixed grains to white rice. , made into mixed grain rice, mixed bean rice, make up for the loss of dietary fiber and enhance satiety. Dietary fibers cannot be directly digested and absorbed by the stomach. They can delay the digestion of food, delay the emptying of the stomach, improve satiety, and allow us to better control our appetite; in addition, they also help increase the volume of food residues, Increase the number of holes in the food residue, making it easier to produce the defecation reflex, and make the food residue looser and easier to pass. It can increase the intake ratio of coarse grains and vegetables, such as the daily amount of vegetables is not less than 500g; in addition, it is matched with appropriate exercise, exercise accelerates gastrointestinal peristalsis, and is more conducive to the production of stool; don’t forget to add enough water every day, water can To prevent food residues from being absorbed by a large amount of water and becoming excessively dry, it is recommended to not be less than 1500~2000ml per day.
Read more tips about health and fitness http://www.growmorehealth.com