4hw.com.cn: now with the improvement of people's living standards, the eating conditions are getting better and better, and the intestinal problems are more and more. The intestines affect people's life. Intestinal tract is responsible for absorbing nutrition and excreting waste every day, which makes it one of the most aging organs. So how should intestines be conditioned? Let's take a look at it with Xiaobian~
How to regulate the intestine
7 habits make intestines younger
1. Give regular bowel rest
Choose a rest day every ten days or so, mainly for fruits and vegetables, and eat 70-80% of the food. It can rest the intestines and help to empty the food residues in the intestines.
2. Have a meal at a designated time
No matter how busy you are, you should eat on time. Don't work immediately after dinner, but take proper activities, such as walking for 15 minutes.
3. Never eat too much before going to bed
If you are very hungry at night, you can eat a fruit or drink a cup of warm milk, which will not create too much extra burden on your gut.
4. Essential oil feet
Soak your feet in 40 ℃ water, drop 6 drops of juniper essential oil, soak for about 10 minutes, can improve the intestinal absorption function.
5. Not partial to food
You can change your taste in the morning, middle and evening. The fish, meat, eggs, vegetables and fruits are complete. You can absorb balanced nutrition all day long.
6. Don't stay up late
To form a good habit of early to bed and early to rise, reasonable arrangement of work and life time, 11 p.m. must go to bed, do not drink too much water before going to bed, do not look at the mobile phone in the dark light.
7. Stick to sports
Take one hour to exercise every day, such as swimming, jogging, etc. the elderly can dance square dance, play Taiji, etc.
The intestines love these
Whole grain cereals
There are a large number of probiotics in our intestines. They like foods rich in dietary fiber and oligosaccharide, which are most representative of whole grains.
Whole grains are not only coarse grains, but also whole grains, or grains that are crushed, ground and powdered.
At present, the more recognized whole grains are: wheat, barley, rice, oats, rye, corn, sorghum, millet, etc.
It is recommended that when you are making staple food, you change half of the white rice and flour into whole grain grains. You can choose more than one at a time, which is nutritious and delicious.
If there are people with poor gastrointestinal function or the elderly at home, it is recommended to cook porridge with grains or beans, which is simple, convenient and nutritious.
tubers
Sweet potato can be said to be the representative of soybean and potato food. The soluble and insoluble dietary fiber in sweet potato is rich.
If you are not used to miscellaneous food, you can occasionally try to use sweet potatoes and potatoes instead of fine staple food, which is also good.
Peas and beans
Beans, red beans, soybeans and other legumes contain more dietary fiber than potatoes.
Soybean, in particular, not only contains rich dietary fiber, but also contains oligosaccharides which can promote the propagation of probiotics.
Rhizomes
Celery, carrots and other root vegetables are also favorite foods in the gut, especially carrots, which have the reputation of "Oriental ginseng". They are rich in crude fiber and can defecate.
In addition, lotus root, radish, kudzu root, konjac, water chestnut, onion, lettuce, water bamboo and so on, are all root food, and the variety is not monotonous!
Seaweed
Seaweed foods are also very 'gut friendly'. Such as Undaria pinnatifida, not only very cheap, but also rich in high dietary fiber, high protein, minerals and vitamins, and low fat.
It contains seaweed glue and other soluble dietary fiber, which can absorb water and swell in the intestine, which is very good for relieving constipation. The middle-aged and old people can eat more.