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normal;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''"><strong>水是身體的潤滑劑，具有排毒、潤腸、軟化干燥大便的功效。而大腸作為糞便排泄的主要通道，必須在身體充足水分的幫助下，才能將營養和水分已被身體吸收的殘存物從體內順利排出。如果身體里沒有充足的水，或補水不及時，身體在缺水的狀況下會在利用過的這些二次物上借水，這些本應該排出體外的廢棄物逗留在體內太久，會相互反應生成更多的有害物質，而且身體為了運轉的時候有充足的水，會在干燥的大便中借水，從而使本身干燥的大便更加干燥，導致排泄困難</strong>。</span></strong></p><p style="margin-top: 0;margin-bottom: 0;text-indent: 28px;text-align: left"><span style="font-weight: normal;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">可見</span><span style="font-weight: bold;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">缺水是宿便的原始起因，所以攻克便秘，補水是第一步</span><span style="font-weight: normal;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">，良好的糞便中含有大量的水分，水分使得糞便松軟濕潤，易于前進，<strong>充足飲水是配合其他因素解決便秘的重要力量</strong>。運動、全身按摩、富含纖維的食物都能配合水攻克便秘。</span></p><p style="margin-top: 0;margin-bottom: 0;text-align: left"><span style="font-weight: normal;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''"> （<span style="font-family:Times New Roman">1</span><span style="font-family:宋體">）運動</span><span style="font-family:Times New Roman">--</span><span style="font-family:宋體">運動綜合提升人體機能，增強腸道和內分泌系統的活力，有利于正常排便。適當的運動鍛煉可以加強腹肌收縮力，促進胃腸蠕動和增加排便動力。因此早上起來可以散步、慢跑、做體操，如果實在沒有時間，可以在辦公室多做半蹲動作，也可以鍛煉腹肌張力，彌補運動不足。</span></span></p><p style="margin-top: 0;margin-bottom: 0;text-align: left"><span style="font-weight: normal;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''"> （<span style="font-family:Times New Roman">2</span><span style="font-family:宋體">）按摩</span><span style="font-family:Times New Roman">--</span><span style="font-family:宋體">揉腹：睡在床上，全身放松，將兩手手心疊放按于肚臍上，先按順時針方向揉</span><span style="font-family:Times New Roman">100</span><span style="font-family:宋體">次，然后按逆時針方向揉</span><span style="font-family:Times New Roman">100</span><span style="font-family:宋體">次，</span></span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">揉時用力適度，動作輕柔，呼吸自然。</span></p><p style="margin-top: 0;margin-bottom: 0;text-indent: 28px;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">腹部按摩：睡在床上，雙腿彎起來，腹肌放松，將一手掌放在肚臍正上方，用拇指以外的四指指腹，從右到左沿結腸走向</span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">進行</span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">按摩。當按摩至左下腹時，應適當加強指的壓力，以不感疼痛為度，按壓時呼氣，放松時吸氣，每次<span style="font-family:Times New Roman">10</span><span style="font-family:宋體">分鐘左右。揉腹和腹部按摩可隨時進行，但一般選擇晚上入睡前或晨起時，揉腹前應排空小便，不宜</span></span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">在</span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">過飽或過于饑餓的情況下進行。</span></p><p style="margin-top: 0;margin-bottom: 0;text-indent: 28px;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">指壓相關穴位：大便未出時，兩手重疊在神闕穴（即肚臍）周圍，按順</span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">、</span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">逆時鐘各按摩<span style="font-family:Times New Roman">15</span><span style="font-family:宋體">次，然后輕拍肚子</span><span style="font-family:Times New Roman">15</span><span style="font-family:宋體">次。大便將出不出時，用右手</span></span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">食</span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">指壓迫會陰穴（二陰之間中點），便可助大便緩緩排出，心情要輕松，千萬不可焦急。此外，坐在馬桶上，靜神，深呼吸，引意念于腸，做提肛運動<span style="font-family:Times New Roman">15</span><span style="font-family:宋體">次，也可以起到很好的排便效果。</span></span></p><p style="margin-top: 0;margin-bottom: 0;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">（</span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">3</span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">）食纖維食物</span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">--<span style="font-family:宋體">膳食纖維的作用可以簡單表述為：膳食纖維不被人體消化吸收，能吸取自身質量數倍的水分并緊緊將其鎖住，自身體積也大幅膨脹，飽含水分的膳食纖維構成了良好糞便的基體，同時膳食纖維還分解短鏈脂肪酸刺激腸道加快蠕動，并能改善腸道微生物結構。在北方一些偏遠山區，人們以高粱面、玉米面等富含纖維的粗糧為主食，</span></span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">那些地區極少發生便秘，不少便秘的旅游者在當地住上三</span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">、</span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">五天后排便就能恢復正常，但離開后很快又接著被便秘困擾。</span></p><p style="margin-top: 0;margin-bottom: 0;text-indent: 28px;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">膳食纖維的攝入來源于食物，每日的總攝入量應當達到<span style="font-family:Times New Roman">30</span><span style="font-family:宋體">克。精米，精面和肉類幾乎不含膳食纖維；蔬菜水果中含有一定量的膳食纖維，不過與常識有差距的是，蔬菜水果中的膳食纖維含量并不象人們想像的那么高，即使每天把蔬菜水果當主食也不一定能吃到足夠的膳食纖維；真正富含膳食纖維的食物是谷殼和豆類，麥麩，糠和豆渣都富含大量的纖維。當然，如果吃粗糧不方便，也可以吃些膳食纖維補充食品，例如有的膳食纖維粉，以大豆，玉米為原料加工而成，膳食纖維含量達</span><span style="font-family:Times New Roman">70%</span><span style="font-family:宋體">，每天吃</span><span style="font-family:Times New Roman">20-30</span><span style="font-family:宋體">克也就能補充到足夠的纖維。</span></span></p><p style="margin-top: 0;margin-bottom: 0;text-indent: 28px;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">便秘的危害主要有：糞便干燥，排出費力，易引起肛門疼痛、肛裂，誘發痔瘡、</span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">憩室病等，糞便在腸道時間長，可使糞便中的有毒、有害物質吸收入血，對健康不利，刺激腸黏膜或產生致癌物質，易患結腸癌。 </span></p><p style="margin-top: 0;margin-bottom: 0;text-indent: 28px;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">老年人?；加行呐K病、高血壓，大便費力易誘發心絞痛、心肌梗塞、腦出血等嚴重疾病，危及生命。</span></p><p style="margin-top: 0;margin-bottom: 0;text-indent: 28px;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">便秘的飲食防治： </span></p><p style="margin-top: 0;margin-bottom: 0;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">（<span style="font-family:Times New Roman">1</span><span style="font-family:宋體">）在膳食中多吃粗纖維的食物：因膳食纖維在腸道中吸水，使糞便體積和重量增大，刺激腸蠕動，滑瀉糞便，促進排便。如：</span> <span style="font-family:宋體">韭菜、芹菜、小白菜、香蕉、桔子、冬菇、木耳、蕎麥、燕麥片等都是含膳食纖維高的食物。</span> </span></p><p style="margin-top: 0;margin-bottom: 0;text-align: left"><span style="font-weight: bold;font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">（<span style="font-family:Times New Roman">2</span><span style="font-family:宋體">）增加飲水量：</span></span><span style="font-weight: bold;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">早上起床后馬上飲</span><span style="font-weight: bold;font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">2<span style="font-family:宋體">大杯可直飲的涼水十分有助于身體健康，這也是久經驗證的對付便秘的有效秘方，一天當中最少飲</span><span style="font-family:Times New Roman">8</span><span style="font-family:宋體">大杯水，便于</span></span><span style="font-weight: bold;font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">膳食纖維在腸道吸收水分后膨脹，使糞便軟化，刺激腸蠕動。</span></p><p style="margin-top: 0;margin-bottom: 0;text-align: left"><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">（<span style="font-family:Times New Roman">3</span><span style="font-family:宋體">）多食蜂蜜、芝麻：</span></span><span style="font-size: 14px;font-family: ''''''''''''''''宋體''''''''''''''''">它們</span><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">不僅營養豐富，也是潤腸通便良藥，早晚各飲蜂蜜水一杯或香油<span style="font-family:Times New Roman">10</span><span style="font-family:宋體">～</span><span style="font-family:Times New Roman">15</span><span style="font-family:宋體">毫升加入蜂蜜</span><span style="font-family:Times New Roman">5</span><span style="font-family:宋體">～</span><span style="font-family:Times New Roman">10</span><span style="font-family:宋體">毫升調和后空腹服用，對防治便秘極為有效。芝麻宜洗凈，炒熟，研碎再食用，有潤腸、通便的作用。</span> 　　</span></p><p><span style="font-size: 14px;font-family: ''''''''''''''''Times New Roman''''''''''''''''">（<span style="font-family:Times New Roman">4</span><span style="font-family:宋體">）老年人飲食應定時、定量，定時睡眠，定時大小便，加強體質鍛煉，有利于腸蠕動。</span></span></p><p style="display: none;" class="altType" alt_type="水是身體的潤滑劑利于通便對付便秘最有效|水與健康-徐州韓美歐環?？萍加邢薰?><br/></p> </div> <div class="pager ks-clear"> <span class="iconfont1 iconjiantou newsjiantou-left" style="font-size: 32px!important;display: none;" ></span> <div class="previous fl"> <span style="padding-top: 5px;">上一條：</span> <a title="五問飲用水新國標落地自來水可以直接喝了嗎？" class="Themebg Themebghover" 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