便秘|通便排宿便更防大肠癌!不用吃药吃通便剂 1种水果比香蕉强
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长期便秘恐演变为大肠癌,“肚谷谷”要多吃蔬果是老生常谈,但便秘应吃哪种食物才有效?有外科医生指,若选对高纤蔬果,排宿便效果事半功倍!其中,1种水果通便效果甚至比香蕉强,不用吃药,也不用吃通便剂!
长期便秘有宿便 恐演变为大肠癌
什么为之正常、健康的排便?外科医生钟云霓在当地节目《小宇宙大爆发》分享指,当感到便意时待在马桶待,10分钟内可顺利排出大便,则属于健康。无论是一日排便3次,或是每3日一次大便,也是正常的大便频率。
怎样为之便秘?便秘原因是什么?
超过3日才有大便,大便太硬、一粒粒也算是便秘?根据香港卫生署的资料,便秘定义、成因、影响如下:
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排便超过10分钟即属便秘?
钟云霓医生亦于节目中指出,若每次排便时,也要脸红耳赤地在马桶花费逾10分钟或以上,才勉强把大便排出,则可视为排便出现困难,需检讨日常的饮食习惯。若发现自己一周没有排便,钟云霓医生建议可以先从高纤饮食入手。
便秘排宿便不用吃药 1种水果功效比香蕉更强
吃高纤食物可预防便秘,吃多少才足够?钟云霓医生指,每人每日应摄取25至35克纤维,份量约为2个拳头大、已煮熟的蔬菜量。
改善便秘 最佳水果蔬菜比例
如何改善便秘问题?便秘患者每日进食的蔬菜、水果比例应为2:1。蔬菜经消化后,会在肠道变得蓬松,同时会向肠道发出“大便来了”的讯号,促进肠道蠕动。
至于水果经消化后,则会在肠道形成果冻状的晶体,吸水后会与蔬菜消化后蓬松物结合,促进大便的形成。只要两者的份量都摄取得足够,大便就会形成质地蓬松湿润、如香蕉状的理想形态,容易排出。
高纤蔬菜要识拣!煮熟后通便效果更佳?
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通便要吃深色高纤蔬菜,菜梗也要吃?
在拣选高纤蔬菜方面,钟云霓医生有以下建议:
- 宜选深色蔬菜:深色蔬菜的纤维比浅色蔬菜可高2至3倍,例如:菠菜、番薯叶、椰菜花
- 宜选烹煮后的蔬菜:蔬菜煮过后的体积较小,饱足感较低,可以吃更多蔬菜。纤维本身不会因为高温烹煮而被破坏
- 避免只吃菜叶,亦应多吃菜梗
奇异果纤维比例佳 通便效果比香蕉强
水果方面,相比香蕉等常见的通便水果,钟云霓医生建议便秘患者可多吃奇异果,原因如下:
- 奇异果本身的粗纤维、水溶性纤维比例约为2比1
- 两类纤维的天然比例优秀,在缓解便秘、排宿便方面比一般水果更明显见效
勿让大便太干太硬 要摄取足够纤维水分
除了摄取足够纤维外,钟云霓医生强调,补充足够水分对便秘患者来说也十分重要。若纤维在肠道缺乏水分,同样会导致大便太干,难以蠕动,容易导致便秘,建议每天应饮用2000至2500ml水。
不过,身体的水分在夏天时可能会随汗水或尿液排出体外,她建议可进食一些晶冻状水分,例如仙草、爱玉等。因为这类晶冻状的水分在肠中被吸收的速度比水慢,可以为大肠内的粪便保持水分。
【同场加映】饮黑咖啡易排便?营养师拆解10大人气通便饮品功效
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如何知道缺水或缺蔬果?看大便质地就知健康状况!
钟云霓医生表示,若发现大便呈颗粒状,这反映肠道水分不足,患者应多补充水分。若大便质地软身难排出,则意味着蔬果摄取量不足,导致肠道难蠕动排出大便。
便秘宜多做运动?2天就可通便?
除饮食外,钟医生建议,便秘患者养成定期运动的习惯,频率约为一周3次、每次30分钟的带氧运动,此举有助促进血液循环,同时亦可增强骨盆肌肉的强健度及弹性,有助排便肌肉的协调。她表示,患者在遵守高纤饮食原则后,便秘情况约在2天可纾缓,此后可再定期进行带氧运动巩固成效。
出现什么便秘情况须求医?
香港卫生署指,但若出现以下4种排便情况则应求医:
- 便秘是近期出现的情况
- 情况严重和/或感到非常痛楚
- 持续3周以上
- 大便有血,无论在坐厕中或卫生纸上发现
卫生署指,若大便习惯改变,例如大便变稀或便秘,并持续超过2星期,也是大肠癌症状之一。
T10
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