We all get a little stuck sometimes.
每个人都有不通畅的时候。
Constipation can be caused by a host of things: A poor diet, a poor exercise routine and often stress can all contribute to discomfort on the toilet.
便秘的原因有很多:饮食不好、锻炼不够、压力频繁都会让你上厕所的时候不畅快。
In most cases, adding a little extra fiber to your diet can help get things moving. The body can't fully digest the nutrient, so it comes out in the stool while promoting a healthy intestine. Fruits and veggies are naturally full of the stuff, but some individual foods can help make you more regular than others. According to the Institute of Medicine, men should consume about 38 grams of fiber a day and women should consume 25. Most Americans fall short, eating only 15 grams or so each day.
大多数情况下,在你的饮食中加一点额外的纤维素有助于肠道畅通。身体不能完全吸收纤维,所以部分纤维会随粪便排出体外,同时促进了肠道健康。水果和蔬菜富含天然纤维素,另外也有一些食物可以让你的排便比其他人更规律。据美国医学研究所的研究,男性每天需要摄入约38克的膳食纤维,女性需要25克。大多数美国人的摄入量都不够,每天只有15克左右。
The foods listed below can help loosen things up; keep it handy for when things don't come as smoothly as you'd wish. And while an irregular series of bowel movements is not usually something to worry about, if the problem persists for more than three weeks or you're experiencing extreme discomfort, it's definitely time to seek advice from an expert.
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