Is it easy to be constipated when traveling abroad? Nutritionist: You won't "shit" by doing this.

When traveling, it is recommended to replenish 2,000 ~ 2,500 C. C. of water every day, so as to keep the feces properly soft and hard, especially drinking a cup of warm water after getting up is helpful for defecation.

After busy work, I use the gap or children's holiday to arrange travel abroad, and I am most worried about constipation during the trip; Xie Lijun, a nutritionist in the Nutrition Department of the Affiliated Hospital of Sun Yat-sen Medical University, said that if you don't defecate for three days when traveling abroad, gastrointestinal peristalsis drugs can help you, but if you rely on intestinal laxatives or laxatives for a long time to improve your symptoms, you will feel uncomfortable and defecate more difficult.

A balanced diet is smooth, not strong, but convenient.

Xie Lijun pointed out that it is normal to defecate three times a day and once every three days. However, if you defecate less than once every three days, your stool is short and hard, instead of a banana-like smooth strip. If your stool is hard and you feel unclean, it is constipation.

Xie Lijun said that tourism is mainly based on eating out, and should still be guided by a "balanced diet", including whole grains, beans, fish, eggs, meat, dairy products, vegetables, fruits, oils and nuts, etc. The nutrition of each food is different, and daily intake can maintain the body function.

Choose high-fiber foods to avoid constipation.

Nutritionist Xie Lijun emphasized that enough fiber can make feces peel off, increase intestinal peristalsis, reduce intestinal pressure and increase the amount of feces. Ingredients with high fiber content include burdock, sweet potato, oats, mushrooms, vegetables, bananas, Liu Ding, apples with skins, etc. You can also choose graham crackers, dried fruit or fresh fruit to increase fiber intake. During the trip, I ate too many local specialties, such as snacks and desserts, such as candy, cake, chocolate, egg rolls, canned food with sugar, and processed food. Will make constipation more serious.

Supplement oil intake and water intake to help defecate.

Xie Lijun suggested that more high-quality oils should be used, such as almond slices, sesame seeds, cashews and other nuts containing oily lipids. Proper amount of fat can make the surface of feces smooth, which is beneficial to the transportation and excretion of feces in the intestine. In addition, eating more foods containing probiotics, such as yogurt, yogurt or supplements, can improve the ecology of intestinal flora, maintain intestinal health and help defecate smoothly.

Xie Lijun warned that adequate water intake can prevent dehydration and reduce constipation. It is recommended to drink at least 30 c c boiling water every day for one kilogram of body weight, and 50 kg of boiling water every day for women1.500 c. It is recommended to replenish 2,000 ~ 2,500 c of water every day when traveling, and keep the feces soft and hard, especially drinking a cup of warm water after getting up is helpful for defecation.

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