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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