Choose foods that are high in fiber.
There are many foods that are high in fiber. But the fiber that helps with excretion is green leafy vegetables, rather than eating plants like potatoes, taro or rice that are high in carbohydrates. Green leafy vegetables are high in fiber. and low carb Green leafy vegetables are also high in magnesium. That helps in terms of excretion as well.
If you can’t find green leafy vegetables to eat You may want to try eating a variety of nuts, such as almonds, peanuts, pistachios, and macadamias (hulled nuts have more fiber than nuts, such as red beans, mung beans, soybeans, which have more carbohydrates). In addition, nuts contain good fats. to help reduce the amount of bad fat in the body Reduces blood fats, lowers blood pressure.
Men should drink more than 3-3.5 liters of water a day, while women should drink more than 2.5-3 liters of water a day. because if there is fiber but not enough water may cause constipation Difficult to take out.
Increase good bacteria in the intestines.
Healthy bacteria are found in fermented milk, yogurt, but choose less than 5 grams of carbs. Avoid fruit or anything high in sugar. There are also kimchi, natto, sauerkraut, pickled cucumber, and kombucha. These foods help increase the good bacteria in the gut. Helps digest feces, which makes it easier to excrete. In addition, green leafy vegetables are food for probiotics. Makes more probiotics.
If you don’t believe it, you have to believe that walking can improve your bowel movements. Should walk at least 8,000 steps a day when the body is moving. got up The intestines are also working. And of course that includes the colon. and the drive system as well.
Sleep on time.
If we go to bed and wake up on time (It is recommended to go to bed around 10 PM and wake up at 6 AM or 5 AM.) If our body is used to sleeping and waking up on time every day, the systems in the body will work on time every day as well. including the excretory system