Constipation is inevitable during times when the eating pattern is disrupted, such as holidays or city changes. Eid rush, skipping meals, holiday visits, and changing eating habits may cause many people to face constipation problems during Eid al-Adha. Constipation affects our daily life as well as our metabolism. For this reason, constipation relieving suggestions should be used to easily get rid of the weight gained after the holiday and constipation.
Constipation Relieving Suggestions
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Fiber Increase Your Intake. One of the methods of increasing bowel movements is to include fibrous foods in your diet. Fibrous foods are an effective method for losing weight as they prevent constipation by increasing bowel movements and provide satiety. To increase dietary fiber, choose whole grain bread instead of white bread and bulgur pilaf instead of rice pilaf this holiday. In the week after the Eid, eat legumes twice instead of meat, and be careful to eat fruits with their peels. Fruits and vegetables that can be consumed with their peels will increase your fiber intake.
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Check Your Protein Intake. One of the main causes of constipation is too high protein intake. It is inevitable that meat consumption will increase during Eid al-Adha and afterwards. Although meats are high in protein, they are low in fiber and difficult to digest. Therefore, when consuming meat, meat can be cooked with vegetables to increase the fiber content of your meal. Consuming salad along with your meal will also contribute to your fiber intake.
Tip Point→Constipation is more common in individuals with anemia problems. Therefore, if you have anemia problem, consuming meat with vegetables containing vitamin C will also be effective in increasing iron absorption.
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Consume Water. Water consumption is a very effective method to get rid of constipation. Because reaching 10 percent of the water loss in your body causes constipation. Therefore, it is very important to consume at least 8-10 glasses of water a day.
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Move. Constipation is a discomfort caused by your intestines being inactive. Increasing your physical activity may be the solution to your constipation problem. Therefore, you can also mobilize your intestines by increasing your own movement. Consumption of fatty, sugary and heavy foods, especially during home visits during the holidays, makes digestion difficult. For this reason, physical activity has a special importance in order to relax your intestines and maintain your form after the holiday.
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Yoghurt on the table let it be. Another method that can be used in the treatment of constipation is to benefit from probiotic foods that have a positive effect on the intestinal flora. Consuming foods such as yoghurt and kefir during this period will have a positive effect. Consuming probiotic foods will ensure that the intestines perform their duties regularly.
DO NOT DO THIS!
The first method many people resort to when experiencing constipation. using laxative medications or consuming herbal teas containing cinema. However, constipation is a harmless disease in the initial stage. Therefore, the important thing in the first stage is to try to solve constipation without resorting to these methods. When chronic constipation is encountered, a specialist should be consulted for treatment. Because long-lasting constipation may be a sign of another disease!
Recipes That Speed Up Intestinal Movements
To get rid of the weight gained after the holiday, constipation and have a flat stomach If you want to be, you can benefit from the following recipes.
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The diphenylisatin substance in prunes increases bowel movements. Therefore, you can benefit from prunes in the treatment of constipation. Consume 3 prunes and 1 glass of warm water on an empty stomach in the morning.
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After boiling 4 dried apricots, you can add 2 teaspoons of olive oil and consume them in the morning on an empty stomach. The fiber content of dried apricots and the intestinal movement-enhancing effect of olive oil will be a solution to your constipation.
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You can benefit from oatmeal containing betaglucan for your intestinal health. Oatmeal for breakfast You can benefit from the mixture of f paste + yoghurt + dried fruit + 1 teaspoon of olive oil.
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A salad combining legumes and vegetables and yoghurt, which has a probiotic effect, can cure your constipation. Boiled chickpeas + greens of your choice + 1 teaspoon of olive oil + a salad prepared with spices of your choice, 1 bowl of yoghurt and whole grain bread will be a good meal option.
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