便秘怎么办？10种健康食物助你畅通_BEC初级作文

便秘怎么办？10种健康食物助你畅通

你的身体不能完全消化亚麻籽，但当你排便不畅的时候，在燕麦粥这种本来就富含纤维的食品中加入亚麻籽粉是很有益的。一大勺亚麻籽粉含有2克纤维素，但只有37卡路里，这就意味着它不会给你的一餐增加多少热量。亚麻籽还含有ω-3脂肪酸，含量合适，有益健康，已经有案例显示ω-3脂肪酸能够帮助抑郁症和老年痴呆症的治疗。

8. Brown Rice

8. 糙米

There are 3.5 grams of fiber in a cup of this delicious grain, making it a stellar choice for constipation relief. A 2007 study found that Japanese women who ate the most rice were 41 percent less at-risk for constipation than those who didn't eat as much of the grain. Experts tend to argue that brown rice is healthier than white because it contains more B vitamins, manganese, iron, fiber and fatty acids.

这种可口谷物一茶杯的量就含有3.5克纤维物质，是减缓便秘的好选择。一项2007年的研究发现，吃米饭吃得最多的日本女人比起吃得少的，得便秘的风险要低41%。专家们经常争论，说糙米比白米更健康，因为糙米含有更多的维生素B、锰、铁、纤维素和脂肪酸。

9. Spinach

9. 菠菜

Popeye was right to promote spinach as a muscle-builder, but he should have also touted the leafy green's ability to help you poop. (Strong muscles and a regular bathroom schedule? Sounds like a dream). A cup of boiled spinach has 4 grams of fiber and more than 150 mg of magnesium, a mineral that has laxative powers.