讓便便通暢的食物
楊惟婷整理
由台灣消化系醫學會公布的最新調查顯示，高達7成女性自覺曾有便秘困擾，而其中竟有8成未尋求專業協助。以下，提供幾種食療方法：
一、海帶：腸蠕動「加速器」
海帶，別名昆布、江白菜，為褐藻的一種，生長在海底的岩石上，形狀像帶子。
海帶含有多種有機物和碘、鉀、鈣、鐵等元素，還含蛋白質、脂肪酸、糖類、多種維生素和尼克酸等。可防治甲狀腺腫，顯著降低膽固醇。
常食用海帶能增加碘的攝入、大量增加鈣的吸收，這是具防癌作用的因素之一。對高血壓、動脈硬化及脂肪過多症有一定的預防和輔助治療作用。
在排毒方麵，海帶是腸蠕動的「加速器」。海帶呈鹼性，可促進血液中的甘油三酯代謝，有助潤腸通便。而且熱量低，膳食纖維豐富，能加速腸道運動。
二、花生：腸強健「催化劑」
花生的營養價值比糧食高，可以與雞蛋、牛奶、肉類等一些動物性食物媲美。它含有大量的蛋白質和脂肪，特別是不飽和脂肪酸含量很高。（但要慎防花生在產、運、儲過程的變質）
花生可以強健腸道，這是因為花生入脾經，有養胃醒脾、滑腸潤燥的作用。花生中獨有的植酸、植物固醇等特殊物質，會增加腸道蠕動。
三、黑木耳：腸清潔「清道夫」
黑木耳是著名的山珍，可食、可藥、可補，中國老百姓餐桌上久食不厭，有「素中之葷」之美譽，世界上被稱之為「中餐中的黑色瑰寶」。黑木耳所含的植物膠質，可在短時間內吸附殘留於腸道的「毒素」，並將其排出體外，起到「洗滌」腸道的作用。黑木耳涼拌吃最營養，只需依照個人口味加入調料攪拌均勻即可。
四、喝生薑檸檬水有助嗯嗯順暢
此法只耍大家做三個簡單的小步驟，適合每一位忙碌的朋友喔！
1、晚上睡前先倒好一杯水放在桌上，一早起來喝掉
早上太趕著上班，往往忘記喝水，腸胃沒有開機，消化自然不順。先把水倒好，一早起床再沒時間，都可以抓個空檔把水給灌下去。同理，前一天先把水果切好放在冰箱，隔天直接帶出門也是很好的做法。早起很難，不如昨天晚上預先準備，容易得多。
2、吃完午餐走回公司時，順手去便利店買一盒水果
有的朋友雖然會覺得一盤小小的蘋果加芭樂就要三十元有點「貴」，但我們圖的是便利性，就別太計較價錢比菜市場賣的高了！而且便利商店的水果都已經洗好、切好，打開包裝就可以吃，省時又省力。
3、自製的生薑檸檬水
如果時間上有一點餘裕，也可以試試台北醫學大學陳俊榮教授推薦自製的生薑檸檬水，同時具有刺激消化道與抗氧化的效果，幫助我們排除宿便，維持青春美麗。只要之前沒有胃痛、胃潰瘍，或是十二指腸潰瘍的病史，都可以嘗試看看這個方法唷！
做法很簡單，切2片生薑，丟進鍋子裡煮3～5分鐘，擠進一點檸檬汁、一點蜂蜜調味，就可以享用了。
五、來杯杏仁茶
中醫師指出，壓力過大、憂鬱、愛吃油炸物、作息不正常等，都有可能會引起大便乾結，腸道缺乏水分難以排出宿便。
1.建議早上起床後，喝杯溫水，立即去蹲馬桶的習慣，是避免便祕的首要步驟。
2.但對於長時間因生理、心理因素引起的便秘問題，尤以女性佔多數，此時，就要為腸道補充一些油脂與水分，幫助潤便通腸。
3.而堅果類的杏仁本身即富含油脂，中醫認為其味甘性平、潤肺止咳，還能潤腸通便，添加水分泡成飲品是相當有效的解便祕利器，相比咖啡、茶等含咖啡因的飲料更溫和，早上來一杯不僅營養，也能刺激便意幫助排便。
想要喝杏仁茶，最簡單的方式是購買現成杏仁粉，在杯中倒入30公克的杏仁粉，接著沖進500c.c.的熱水，攪拌均勻，趁熱飲用即可，因為杏仁粉本身就帶有香甜味，建議不要再額外添加糖分。
女性多喝杏仁茶，除了可幫助解決便秘困擾，杏仁茶還是中國流傳已久的「美容湯」，具有讓皮膚紅潤、光澤的功效。而以營養學的觀點來說，杏仁富含維生素E，可以抗氧化、去斑，讓你常保年輕水噹噹。
六、皇宮菜–高鈣、高鐵、抗癌、抗氧化
皇宮菜為落葵的別名，又稱為天葵、胭脂菜、牛皮凍等，因為葉片肥厚、柔軟，嚼食時口感有些像吃木耳，也有人稱為木耳菜。
1.烹調前汆燙，去黏液、除氣味
皇宮菜抵抗性強，很少發生病蟲害，栽培時幾乎不必噴灑農藥。不過，因為皇宮菜有獨特黏液及些微的腐泥味，有些人接受度不高，烹調前，可以先以滾水燙過，去除黏液及氣味，或加入大蒜、辣椒等辛香料快炒，也有助壓抑那惱人的味道。
2.蛋白質含量算是菜中之王
國泰醫院營養師陳明玉：皇宮菜略帶腐泥般的味道，讓其接受度打了折扣，但跟一般綠色蔬菜相比，皇宮菜的蛋白質含量卻略勝一籌。同樣是100公克重，皇宮菜的蛋白質含量有3.1公克，比一般蔬菜的2公克來得多，也因如此，熱量也稍高一點，約有35大卡。
除了蛋白質、熱量稍高，鈣含量較多，也是皇宮菜的特色。100公克重的皇宮菜，就有168毫克的鈣，比菠菜、莧菜都來得高。不只如此，鐵含量也不錯，小白菜、菠菜都略遜一籌。
3.維生素A、B2、C 勝過不少蔬菜
還值得一提的是，皇宮菜不管是在維生素Ｃ、Ｂ２、維生素Ａ效力及β胡蘿蔔的表現上也比不少蔬菜來得出色。維生素Ａ有抗氧化功效，不過，維生素Ｃ不耐熱，加熱烹調過程中無可避免會耗損。
皇宮菜有獨特的黏液，坊間相傳，這種黏黏的液體可以「顧胃」，但從營養學角度來看，它含有的多醣體有抗氧化、防癌功效，要想保護胃壁，防止胃炎及胃潰瘍，還要科學研究來證實。
4.黏液傳顧胃 纖維助消化
像皇宮菜這類有黏液的蔬菜，坊間相信能滋潤養陰，還有顧胃的功效。它帶有黏稠感的液體，比起一般蔬菜，對胃腸有較好的保護，加上它豐富的纖維質，能幫助消化、排便，產後有便秘困擾的婦女，可以多食用。
另外，坊間也有人相信，皇宮菜與魚鰾同炒，有助產後乳汁分泌。這恐怕是就形象學的角度來看，因為黏液與乳汁感覺有些相似的緣故，若要談促進乳汁分泌的功效，應該是魚鰾（精囊）的貢獻比較大。
5.爆麻油略炒 坐月子適合
也因鈣、鐵質含量都不錯，皇宮菜是坐月子餐常見菜色，常見烹調方式是跟麻油拌煮。不過，鈣鐵某種程度會相互抑制，影響吸收利用率。
台北市中醫師公會名譽理事長陳旺全：不同於許多蔬菜略偏寒涼，皇宮菜屬性溫平，很適合坐月子時吃。
不少產婦怕胖，吃膩大魚大肉式進補，麻油皇宮菜不失為一道相對清淡的食補。不過，許多人烹調方式錯誤，以燒得滾熱的麻油爆炒薑片，反倒破壞麻油的抗氧化功效。
正確的作法應是：以少量雞油爆香薑片，再加入雞肉同炒，倒入米酒、水後，才輪到麻油上場，如此一來，才能保有麻油抗氧化功效。
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