便秘吃什么能通便英文双语对照

便秘是一个常见的健康问题，但是一些简单的饮食和生活方式调整通常可以缓解。以下是一些可以帮助缓解便秘的食物和方法：

1. **高纤维食物**：增加饮食中的纤维摄入量是缓解便秘的重要方法。水果（如苹果、梨、桃子）、蔬菜（如菠菜、胡萝卜、芹菜）、全麦食品（如全麦面包、燕麦片）和豆类（如豆子、豆腐）都是良好的纤维来源。

2. **足够的水分摄入**：保持充足的水分摄入有助于保持肠道正常运作。每天喝足够的水可以帮助软化粪便，使其更容易通过肠道。

3. **蔬菜油**：向食物中添加一些健康的蔬菜油（如橄榄油、亚麻籽油）可以帮助润滑肠道，促进排便。

4. **酸奶和益生菌食品**：酸奶和其他含有益生菌的食物（如酸奶、酸奶饮料、发酵的蔬菜）有助于维持肠道菌群的平衡，促进消化系统健康。

5. **运动**：适量的运动可以促进肠道蠕动，帮助排便。每天进行散步、慢跑或其他有氧运动都可以帮助缓解便秘问题。

6. **规律的排便习惯**：尽量每天在同一时间段内尝试排便，帮助培养规律的排便习惯，有助于维持肠道健康。

如果以上方法无法缓解便秘或者出现严重症状，建议咨询医生或医疗专家以获取专业建议。

Constipation is a common healthy problem, but a few simple food and lifestyle are adjusted can alleviate normally. It is below a few can help alleviate costive food and method:

1.** of food of ** tall fiber: The fiber intake in raising food is to alleviate important method of constipation. Fruit (be like apple, pear, peach) , vegetable (like spinach, carrot, celery) , whole wheat food (like whole wheat bread, oatmeal) with legume (like bean, bean curd) it is good fiber origin.

2.The moisture with enough ** absorbs ** : The moisture that keeps enough is absorbed conduce to maintain alvine path to be run normally. Drink enough water to be able to help bate excrement and urine everyday, make its more easily through bowel.

3.** of ** vegetable rape oil: The vegetable that adds a few health to the middle of food is oily (if seed of olive oil, flax is oily) can help lubricant bowel, stimulative defecate.

4.** yoghurt and beneficial give birth to bacterium food ** : Yoghurt and other the food that contains beneficial to give birth to bacterium (if beverage of yoghurt, yoghurt, barmy is vegetable) conduce to maintain alvine path bacterium group evenly, stimulative digestion is healthy.

5.** motion ** : Right amount motion can promote alvine path peristalsis, help defecate. Undertake taking a walk everyday, canter or other sport having oxygen can be helped alleviate costive problem.

6.The defecate of ** rule is used to ** : Be in everyday as far as possible same time paragraph inside attempt defecate, the help develops defecate habit of the rule, conduce to maintain alvine path health.

If above method cannot alleviate,constipation perhaps appears serious symptom, the proposal consults a doctor or medical treatment expert suggests with getting major.