吃这些，解决便秘！Foods that relieve constipation.
便秘是个很普遍的问题，是我们生活里难免遇到的。便秘吃什么？难道是吃香蕉，多喝水就搞定了吗？错！
其实改善便秘，可以吃以下食物哦。
Feeling constipated? Try these!
1.覆盆子/山莓 Raspberries
覆盆子含有大量的纤维，是草莓的两倍，能够帮助排便顺畅。除此之外，它的果实含有相当丰富的维生素A和C，能有效缓解心绞痛等心血管疾病，有明目，补肾的作用。建议适量地食用，过量食用过量可能会造成轻微的腹泻。
The dietary fibres found in raspberries are twice as much as strawberries. Consuming it regularly helps lowering the risk of heart diseases. It is recommended to eat in moderation as excessive eating may cause minor diarrhoea.
2.橘子 Oranges
富含维他命C地橘子助于宿便的软化，所含的纤维帮助排便顺畅。学者也发现橘皮中地柚皮素有着似于泻药的功能。在吃沙拉时不妨加入些许橘子皮吧。
Orange peels contain naringenin which act as laxatives, coping with constipation.
3.水 Water
水是生命之源，也是排便的好帮手。水分能够软化宿便并帮助肠胃的蠕动，使宿便成功被排出。
Water helps to soften faeces and promotes gastrointestinal motility.
4.克非尔 Kefir
近年来，克非尔饮料成为当下的健康趋势。克非尔，又被称为牛奶酒，是一种发酵类饮品。好的细菌对于肠道健康非常重要。而克非尔所拥有的菌种比优格多出了十倍以上。这些益生菌能够缓解便秘，软化宿便，甚至增加排便频率。
Kefir is a fermented milk beverage that contains an abundance of probiotics which helps to relieve constipation.
5.杏仁 Almonds
杏仁含有高含量的镁，能够促进肠胃蠕动，并中和胃酸，助于排便。不仅如此，杏仁也含有丰富的有益心脏的脂肪，蛋白质和纤维。
With high content of magnesium, almonds boost gastrointestinal activities. But, a large amount of it may add excess fibre to your body, worsening constipation.
6.黑豆 Blackbeans
黑豆中的粗纤维及寡糖不但能帮助肠道蠕动，还能使体内胀气与毒素顺利排除，从而改善便秘。一杯黑豆就含有十五克的纤维，是女性一天所需的摄入量。
Oligosaccharides and fibres in black beans promote regularity for a healthy digestive tract. Just a cup of black beans contain 15 grams of fibres, exactly the amount a woman needs daily.
7.梅干蜜枣，黑枣 Prunes
梅干自古便是便秘疗方。它含有的天然化合物二羟苯基靛红 有助于刺激肠胃蠕动。
Prunes are rich in insoluble fibres, as well as the laxative sorbitol.
8.绿色蔬菜 Green Veggies
菠菜，甘蓝菜等 充满着营养，包括纤维，镁和钾。这些都能帮你轻松解决宿便。
In addition to hosting vitamins and minerals, vegetables contain high amounts of fibres as well.
9.麦麸 Wheat bran
其富含膳食纤维，具有缓解便秘，改善消化的功效。麦麸也能消化脂肪，促进胆固醇的排泄分解。
It’s high in fibre, vitamins, minerals and antioxidants not only promotes bowel movement, but also helps in digesting fat.
10.咖啡，茶 Coffee & tea
早晨的一杯咖啡或茶有助于场子的蠕动。根据研究发先，这并非全是咖啡因的作用，咖啡的酸性才是关键。
A sip of tea or coffee in the morning contributes to gastrointestinal activity.
JOIES 告诉你改善便秘的真相，快来试试以上这10种食物吧！
JOIES tell you the truth of relieve constipation! Check out these foods that relieve constipation.
Have something healthy at Joies.
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Thank you for reading! Leave a comment below and let us hear your thoughts!
