Constipation is a very common phenomenon. Most people have suffered more or less from constipation. Many people regard constipation as a symptom of gastrointestinal disease or a gastrointestinal dysfunction, but in fact, most of them (no reliable data, if I let me estimate, I would say 99%) constipation is Caused by bad recipes.

　　 The gastrointestinal tract is a pipe with openings at the top and bottom. Unless severe blockage occurs (such as intestinal obstruction caused by various reasons), the residue (dung) after digestion of food will follow the pipe. Excreted. Of course, the premise is that there is enough residue in the intestine after digestion of food, that is, the volume and weight of the feces are large enough. Moreover, in general, the larger the volume of feces, the stronger the effect of stimulating intestinal peristalsis and the faster the excretion.

　　 The composition of the feces is not complicated. Its core component is a group of substances called "dietary fiber", including cellulose, hemicellulose, pectin, lignin, gums and other gums Class etc. These dietary fibers are not only one of the main components of the feces, but also have water absorption (increasing the moisture in the feces) and fermentation performance (increasing the bacteria in the feces), so they can increase the volume and volume of the feces. Weight, thereby promoting bowel movements. The lack of “dietary fiber” in the recipe is the root cause of the growing popularity of constipation. Almost all dietary fiber comes from plant foods, such as food, vegetables, fruits and beans. There is no dietary fiber in animal foods such as fish and egg milk.

　　However, as living standards improve, people’s intake of plant foods, especially grains and beans, gradually decreases. In addition, what is even worse is that people eat more and more plant-based foods. In order to "good" taste, the food processing industry has spared no effort to remove dietary fiber from raw materials. Concentrated rice and noodles are compared to coarse grains or whole wheat, bread is compared to buns, juice is compared to fruits, bean paste is compared to boiled beans, soy milk is compared to homemade soy milk, and the content of dietary fiber is significantly reduced. In short, people eat less and less dietary fiber. A report from Tianjin Medical University stated that urban residents only consume about 9g of dietary fiber per day. The "Chinese Dietary Guidelines 2007" formulated by the Chinese Nutrition Society recommends 25 to 30g of dietary fiber per day. In this sense, constipation is definitely a modern problem.

　　 Therefore, improving recipes and increasing the intake of dietary fiber is the fundamental solution to the problem of constipation. As long as there is enough dietary fiber intake, the vast majority (as estimated above, about 99%) can be relieved or avoided. As we all know, eating more vegetables and fruits can increase dietary fiber intake, but overall, whole wheat (or brown rice), coarse grains and beans contain more dietary fiber, is the best source of dietary fiber. The coarser the grain (the same is true of vegetables and fruits), the skin or the core is eaten, and the whole grain (instead of fine processing) is eaten, the higher the dietary fiber content. Increasing the intake of these foods can prevent constipation.

　　If I have to give a specific example, I recommend eating okara, which is the okara left over from home-made soymilk, which can be mixed with rice to make rice, or steamed buns or rolls with flour. Mix in the filling or stir fry directly. Okara contains a lot of dietary fiber.

　　In order to avoid triggering a worthless argument, the following instructions are specially made:

　　 1. A small part of constipation may be a serious gastrointestinal disease Performance, so if those who still do not work through the above diet adjustments, please go to the hospital in time for examination. If gastrointestinal diseases are excluded after the examination, you should continue to adhere to or increase dietary fiber intake.

　　 2. In addition to dietary fiber, exercise (especially strenuous exercise), drinking plenty of water, supplementing with probiotics or oligosaccharides, taking laxatives, etc. can prevent constipation. These measures can also be selected as appropriate.