The main factors leading to constipation are insufficient daily movement or physical activity, low water consumption, low fiber
nutrition and long-term lean diets. Apart from these, dysfunctions in the large intestines
Constipation may develop due to other causes, due to another disease or as a symptom of a disease.
In order not to experience the nightmare of constipation, it is necessary to pay attention to a healthy diet starting from childhood!
Today, children are not physically active while playing games, they are sitting in front of the computer and playing games.
may not provide sufficient movement. This can cause abdominal pain, gas, loss of appetite and loss of appetite in children.
seen as increased inactivity
For a healthy life, toilet needs should be as well as eating habits. with food
It is necessary for absorption and digestion for the nutrients we take to remain in the body for a sufficient time. But more than usual
Staying for a long time can also cause some problems.
Normally, the need for the toilet is to go to the toilet regularly once a day. The prolongation of this period and the toilet
Having difficulty in meeting the need is called Constipation, that is, Constipation.
Regular exercise or physical activity keeps the body working properly. The excretory function of the intestines
It must be prompted to start. A 15-minute walk, especially after fruit and vegetable consumption
or exercise will be extremely effective.
Among the daily eating habits, the factors that are important in terms of constipation, especially adequate water consumption, fat and
pulp intake. An average of 80-85% of a newborn baby’s body weight consists of water. With age, this amount
It decreases to around 50-55% in adulthood. Decreased water consumption in children, but cola, soda type fizzy
Increasing consumption of beverages and ready-made fruit juices leads to constipation.
The daily water requirement of an adult is 35-40 mL/kg (minimum 2 liters), 1.5 mL/kg according to the calories they take between 0-1 years old.
kcal can be calculated as 50-60 mL/kg in school age. A 10% decrease in body water causes constipation.
enough to open
Not consuming enough vegetables, fruits and pulpy foods during the day,
it causes constipation. 25-26 g daily for an adult woman, 19-28 g for children, adult men
it needs 30-38g pulp.
Pulp is the part of plant tissues that cannot be digested by the organism. Foods richest in fiber
legumes, cereals (unpurified), fresh vegetables and fruits. The pulp is broken down into small molecules in the large intestine.
It provides defecation by stimulating intestinal bacteria and therefore bowel movements. By increasing water absorption
It provides water to be drawn into the intestine, increases stool volume and softness.
While the fiber helps your digestive system to work comfortably, it helps different types of diseases such as cancer, diabetes, obesity and heart disease.
It is very important in protecting against diseases. In addition, many problems such as constipation, irritable bowel (irritable colon syndrome)
Helps prevent intestinal discomfort.
Pulp foods are divided into two:
a. Insoluble pulp: products made from whole wheat flour, wheat and corn tortillas, fruit skins, root
many vegetables, including vegetables. This type of pulp gives a feeling of absence and is effective against many intestinal intestinal disorders.
provides protection.
b. Soluble pulps: in many fruits and vegetables such as legumes, peas, oats, barley, apples, oranges, carrots
has. The shell of the psyllium seed is also included in this group. When this type of fiber is combined with a low-fat diet
It can help lower cholesterol levels and protect against heart disease.
Suggestions to increase the amount of pulp you take:
1. Be careful to consume all kinds of food. In this way, both soluble and insoluble pulp mixtures
you consume.
2. Never skip breakfast. Because breakfast is full of very rich varieties in terms of pulp.
3. Make sure to consume whole grains in all your meals. For example, breakfast cereals, bread, pasta and rice
You can make your choices in this direction.
4. Try to consume selected meals from legumes 2 or 3 times a week.
5. Consume at least 5 servings of vegetables and fruits a day.
6. Prefer to consume fruits and vegetables with their edible peels.
7. Choose fresh whole fruit instead of juice.
A dietary recommendation rich in fiber:
Morning:
– 1 glass of orange juice with toast prepared with whole wheat bread and low-fat cheese;
– 2 tablespoons of oatmeal on a bowl of yogurt with dried and fresh fruits, almonds or hazelnuts added
– 1 glass of low-fat milk with 5-6 scoops of unsweetened muesli with fruit
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– 1 glass of carrot juice
Afternoon:
– 5-6 tablespoons of olive oil spinach or spinach root, mixed salad, 1 bowl of low-fat yogurt, 1 slice whole
wheat or multigrain bread
– Low-fat sautéed chicken with peas and carrots, 2 tablespoons of wholemeal rice, or 1 slice of whole wheat bread
– Steamed vegetables, 2 tablespoons of whole wheat rice, 1 bowl of low-fat yogurt
– 5-6 tablespoons of legumes (chickpeas, lentils, beans), mixed green salad, 1 glass of buttermilk or 1 bowl
tzatziki
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– 2 servings of fruit (apple, pear, orange), 1 bowl of low-fat yogurt
– 1 tablespoon of peanut butter and 3-4 thin slices of banana on 1 slice of whole wheat bread
Evening:
One of the options at noon
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– 2 servings of fruit
– 1 glass of mixed vegetable juice
In a healthy diet, fat intake should be provided with meals and salads or some foods, but pay attention to the amount.
should be done. High intake may lead to weight gain, as well as insufficient fat intake, especially constipation.
can cause many diseases. Giving importance to the quality of the oil used, olive oil instead of dressing for salads.
the use of oil-containing foods such as walnuts, hazelnuts and vegetable dishes with olive oil in the daily diet.
It will facilitate defecation as well as provide softness.
Before Breakfast: Apricot – plum or marmalade, 1 glass of hot water or linden. 15-30 minutes before breakfast
walking or exercise
Breakfast: 1 glass of warm milk; 1 boiled egg; granular jam; tomato, cucumber, pepper type cold cut vegetables (less
with olive oil); linden; oat, wholemeal, rye or whole grain bread.
Lunch and Dinner: Meat and vegetables; bulgur pilaf or vegetable soup; apricot or plum compote; mixed salad (
with little olive oil); oat, wholemeal, rye or whole grain bread.
In between:Fruit (pear, apricot, plum). It should be taken with plenty of water and adequate physical activity.
If the constipation does not go away in 3 days, a doctor should be consulted and necessary tests should be done.
Healthy days…
