腸道保養
楊惟婷整理
腸道若保持健康,人可減緩衰老。
因腸道在人體裡面,負責消化、吸收及排泄,每天必須辛勤工作,將吃進去身體裡面的食物消化成各個器官與細胞可以吸收的養分,再透過血液輸送給全身使用,並排出不必要的殘渣廢物。
以下5個祕訣天天做,則可輕鬆擁有健康腸道。
祕訣1、每天早上起床後喝250㏄溫水,可促進腸道蠕動+清腸
˙喝水能夠促進腸道蠕動,如果水分不足會造成便祕,早上未進食之前喝水,腸胃運作功能會比平常快速,當水分輸送到大腸後,會增加糞便含水量,協助排便,有消除便祕的效果。
˙溫水有熱度,與人體體溫相近,不會刺激胃壁,喝溫水比涼水來得好。
˙臺灣內科醫學會專科醫師、國泰醫院肝臟中心主治醫師張涵郁建議早上空腹喝1到2杯水,1杯約250㏄。
祕訣2、1天飲用2000㏄水,可代謝順暢、遠離便祕
˙身體是水做的,然而,喝水不足是現代人的通病,有人不喝水的原因是不喜歡經常跑洗手間,甚至會用憋尿方式降低上廁所的次數,但水分不足時,易有便祕問題,若有憋尿習慣,還會引發腎臟炎及腎結石的機率,得不償失。
˙亞東醫院肝膽胃腸科主任李宗熙建議,每天一定要喝足1500~2000㏄的水,才能促進腸道健康。而張涵郁醫師也常叮嚀病患要多喝水,且要喝好水,才有滋養細胞作用。
˙至於消瘦、體質寒涼的人,不適合飲用低於體溫的冷水,宜喝溫開水。
祕訣3、少喝冰水、含糖冰飲,可降低腹瀉機率
˙現代人喝冰水已司空見慣,尤其是炎炎夏日,常是猛喝冰水、含糖飲料,以為可以散熱,殊不知,這是慢性健康殺手。
˙一旦冰水下肚,體溫會迅速降低,大腦誤以為是體內熱量散發出去,於是下達停止排熱的命令,這時,原本正在排汗的毛孔便會排泄不暢、散熱困難,對健康不利。
˙此外,冰水、冷飲也容易刺激咽喉、腸胃,易引起喉痛、腹瀉、腹痛、胃痙攣。
˙至於含糖飲料,張涵郁醫師表示,其糖分高,所含果糖會促使腸道壞菌滋生,易引起腸道發炎。
祕訣4、多吃促進腸道蠕動的蔬果
想要腸道健康,別忘了每天吃對食物!
˙放屁是人體自然反應,李宗熙醫師表示,咀嚼時,吞入消化道的氣體會從口腔或肛門跑出來。
˙另外,停留在大腸和直腸內的殘渣、廢物經細菌發酵時也會產生氣體,尤其是吃了蛋白質含量較高的肉類,屁中硫化氫和糞臭素含量升高,此時屁有明顯的臭味。
˙若經常放臭屁,張涵郁醫師表示,代表肉類吃太多,體內酸性物質過多,該立即調整飲食習慣,避免健康惡化。
˙常吃澱粉含量高的食物,像番薯、馬鈴薯,很容易產生發酵氣體,會不停放屁,若常吃柚子、葡萄柚這類含有高纖維的水果,會刺激腸壁蠕動,一樣容易放屁,但對身體有幫助,能夠促進糞便排泄,維持良好的消化系統。
祕訣5、每日5蔬果,可清宿便
˙每次大便都有沒排乾淨的感覺,這是現代人的通病。
˙張涵郁醫師認為和飲食習慣大有關聯,常吃白飯、白麵、肉類這類精製食品,少了膳食纖維的協助,致使大便稀薄、不成形。
˙若又愛喝冰水、含糖冷飲,使得身體寒氣過重,一旦氣虛,解大便的力量變弱,就會出現解不乾淨的感受。
˙建議要多補充水分,吃高纖維或溫熱食物,像全穀雜糧、堅果類,提升體內熱氣,有助排便。
【參考資料:大家健康雜誌102年7月號 文/梁雲芳】
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