Constipation, a problem that cannot be told to anyone But have to endure the discomfort, abdominal pain and may have additional pain in the anal area as well Do you know if you leave it for a long time? May increase the risk of various diseases, including hemorrhoids, inflammatory bowel disease, or even more serious, colon cancer. Women should eat 25 grams of fiber per day and men should eat 38 grams per day. Half!
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How much is 400 grams of vegetables? ?
The World Health Organization has provided information that Eating at least 400 grams of fruits and vegetables a day reduces the risk of chronic non-communicable diseases (NCDs), including constipation. While 400 grams of vegetables – fruits, how much is that? Can shift with the palm with the palms of two adults touching each other It is equivalent to the amount of 1 gram of vegetables. In addition, drinking fruit smoothies (avoid adding sugar) and drinking immediately provides nutritional value as well.
For people who do not eat vegetables We have a good trick for you. can be done without compromising
- Carry 1-2 fruits a day such as bananas, oranges, apples, rose apples, guava instead of cookies or crunchy snacks.
- There is a fruit or salad box in the fridge. stuck at home/work instead of favorite desserts
- Prepare fresh vegetables as a side dish for the main course. or blanched vegetables to fill in noodles This can increase the amount of vegetables in each meal as needed.
- Make a smoothie Mix a small amount of fruit juice to help reduce the smell of vegetables. and add more delicious flavor But blended and must be drunk immediately in order not to lose the value of important enzymes, avoid adding more sugar.
Eat 6 scoops of vegetables to solve problems with the excretory system. Reduce the risk of chronic disease boost body immunity
In addition to the techniques for eating 400 grams of vegetables and fruits mentioned above, there are also high-fiber superfood foods rich in various vitamins. Guarantee that you can say goodbye to constipation.
- almonds Easy to eat, delicious, oily taste, rich in vitamin E, magnesium and manganese, high in fiber, 100 grams of almonds (1 handful) contain up to 12.5 grams of fiber.
- chia seeds It is not only rich in nutrients such as magnesium, phosphorus and calcium in high amounts. But 100 grams of dried chia seeds are packed with 34.4 grams of fiber.
- popcorn High-fiber snacks for only 100 Grams will get up to regarding 14.5 grams of fiber (1 cup). Most importantly, popcorn is not the villain of obesity. But it’s sugar or seasonings that cause sodium spikes. It is quite a good choice.
- dark chocolate Source of Fiber in Chocolate Lovers: 100 grams of dark chocolate contains 10.9 grams of hidden fiber, but don’t forget! It must be “dark chocolate” or chocolate with a cocoa content ranging from 70-95% or more only. If you eat normally, you may get sugar instead of fiber for sure.
- oatmeal Healthy food that stands at the top of the healthy line. Oatmeal is an excellent food source rich in vitamins and minerals. antioxidant Blood sugar and cholesterol levels are controlled. It can also help with chronic constipation. 100 grams of raw oats contain regarding 10.6 grams of fiber.
- green peas In which 100 grams of green peas contain up to 8.3 grams of fiber, known as both low calories. Helps to feel full for a long time, excrete fluently, suitable for those who love health very much.
- chick peas In addition to the research that says “chickpeas” are low in the glycemic index. One study also found that People who regularly eat chickpeas have more frequent bowel movements. and stools were milder than those who did not eat chickpeas at all In 100 grams of chickpeas, there are regarding 7.6 grams of fiber.
- avocado Packed with protein and healthy fats. Including the amount of fiber that is up to 6.7 grams per 100 grams of avocado, plus in the avocado meat itself also contains oleic acid that helps to feel full as well.
- raspberry Berries are not only rich in vitamin C. But there are also 6.5 grams of fiber per 100 grams of raspberries, whether eaten fresh. Or blended into a smoothie to drink to cool down.
- red beans Many nutritious legumes. It is also rich in soluble fiber. Helps eliminate toxins accumulated in the intestines. relieve constipation In 100 grams of red beans, there are 6.4 grams of fiber ever.
Make sure you drink enough water and exercise regularly. Stimulate the functioning of the body and intestines. Balancing the body to be fresh. Guarantee that no matter how constipated it is, it will be relieved!
Thank you information from: Phyathai Hospital and ThaiHealth
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