小林弘幸排便瘦身術
楊惟婷整理
通常，一般人有下列任一種症狀，就可能是便秘：
- 腹部感到腫脹或不舒服
- 食欲不振
- 排便時感到奇怪或不安
一、三種容易便秘的人
而一般容易便秘的人，可分成三大類型：
類型一：腸道蠕動有問題的人
因為小腸與大腸總計超過六公尺，這麼長的腸道必須不斷執行如昆蟲蠕動的伸縮活動，推動腸道內的消化物。此伸縮活動就是「腸道蠕動」，腸道不蠕動，糞便就無法往前移！
當腸道蠕動遲緩時，消化物就會長時間待在腸道裡，水分被過度吸收之後，就會導致糞便變乾，最後形成便秘。而話說回來，為什麼腸道蠕動會變遲緩？
最主要的原因就是「腸內環境惡化」與「自律神經失調」。
除此之外，糖尿病、帕金森氏症、甲狀腺功能低下與服用抗憂鬱劑，都會引起腸道蠕動不全，進而造成便秘。
不只如此，食物長時間滯留於腸道內，會引起異常發酵（腐敗），並產生毒素。持續一段時間之後，導致腸內環境惡化的細菌與壞菌就會占領腸道，讓腸內環境逐漸變差。最後就會導致腸道蠕動更加遲緩，陷入惡性循環裡。
類型二：肛門括約肌有問題的人
在正常情形下，人體直腸一累積糞便，就會擴張產生壓力，此時肛門括約肌會產生感應，傳遞訊息到大腦皮層，讓大腦下達「開始排便！」的指令。
肛門括約肌又分為二種，即：
外肛門括約肌：包圍內肛門括約肌的外側肌肉，排便時可隨意緊縮或放鬆。
內肛門括約肌：讓肛門隨時呈現緊閉狀態的肌肉。內肛門括約肌由自律神經控制，無法因個人意志隨意緊縮或放鬆。
當糞便進入直腸、往下擠壓時，內肛門括約肌就會撐開，由於外肛門括約肌可由個人意志緊縮，因此，即使內肛門括約肌撐開了，也不會失禁。
當內外肌肉一起擠壓時，會傳遞訊息到大腦皮層，產生「便意」，並開始排便。但一旦腸道與肛門括約肌反應遲鈍，大腦就無法下達指令，於是糞便就會一直堆積在直腸裡。
導致腸道與肛門括約肌反應遲鈍的原因之一，就是糞便長時間堆積，使直腸就像是一顆「吹飽氣的汽球」，感應功能出現疲態，沒有察覺內部已經堆滿糞便。
另一個原因則是因生產或隨著年齡增長，降低了腹肌與肛門括約肌的肌力，感應功能日漸衰退。
除了單一原因影響之外，這兩種原因也會同時存在，阻礙排便功能。
此外，，有些人則會因害怕痔瘡的疼痛避免排便，進而影響感應功能。
類型三：自律神經不穩定的人
自律神經是維持呼吸、促進血液循環，支撐生命活動的基礎神經系統。自律神經分成使人興奮的「交感神經功能（以下簡稱交感神經）」，以及使人放鬆的「副交感神經功能（以下簡稱副交感神經）」。交感神經與副交感神經就像蹺蹺板一樣，當一方活躍，另一方就會休息。
大多數人的便秘是「心因性」的，例如根據資料統計，長期處於壓力大的環境，會造成新陳代謝降低、三酸甘油酯累積……在不知不覺間演變為「易胖體質」。或是因為環境變化，容易感到緊張，而腸道在緊張狀態下，是無法蠕動！
腸道蠕動主要是由副交感神經控制，產生收縮反應，換句話說，只有在放鬆狀態下腸道才會蠕動。通常旅行時容易便秘，就是因為環境變化導致身體緊張，交感神經活躍、副交感神經低下，自律神經對腸道的影響由此可見一斑。
因此，因自律神經活躍引發便秘的人，只要學會調整、掌握自律神經，就能順暢排便，健康輕鬆瘦！
二、改善腸內環境可治療便秘
腸道是創造身體能量的起源，也是全身最重要的器官。
腸道會吸收食物中的營養成分，透過血液，運送至全身細胞，身體就不容易感到疲倦。
腸道健康的好處還有很多，尤其「不讓腸道積存宿便」就是最強減肥法！不只能自然瘦身，肌膚也會變漂亮。因腸道不吸收營養，細胞就無法有效運作，體內活動也會遲緩，無法消耗能量，導致身材愈來愈胖。
便秘患者的腸道通常污穢不堪，在腸內製造的血液質地濃稠、品質惡劣，當這樣的血液運送營養到細胞時，細胞會產生排斥性，無法吸收營養，反而導致營養成分蓄積於細胞四周的脂肪之中，形成皮下脂肪與內臟脂肪。
所以，便秘治療的重點就是改善腸內環境，腸內環境變好就能促進新陳代謝，自然就能瘦下來。此外，排出腸內的老舊廢物（宿便）也能減輕體重。
總之，打造優質的腸內環境就能形成『易瘦體質』；腸道不健康就會形成『蓄積體質！』
三、提升排便力的十一個法則
只要從改善自律神經與腸內環境雙管齊下，即改善生活習慣，無論你屬於哪種便秘類型，只要遵守以下這十一個便活法則就能順暢一生。
便活法則一、起床後喝一杯水
乾燥僵硬的腸道，無法順利將糞便往肛門運送，很容易產生便秘症狀。起床後喝一杯水，利用水的力量刺激腸道，就能活化腸內蠕動，也能幫助養成早上排便的習慣。
此外，在午餐與晚餐前喝一杯水也有助於改善便秘。
便活法則二、沐浴在晨光中
值得注意的是，早上的陽光是調校人體生理時鐘的關鍵。當人體沐浴在晨光中，調校生理時鐘的訊息就會傳達到大腦，大腦便下達指令，將自律神經的活躍模式切換至交感神經主導的狀態。因此，起床後請務必養成拉開窗簾的習慣，即使是陰天或雨天，只要站在窗邊就能照射到充足的陽光。
便活法則三、早餐一定要吃
為了調校生理時鐘基因，要養成吃早餐的習慣。香蕉不只簡單方便，還富含能為大腦增添能量的糖分，以及消除便秘不可或缺的食物纖維，是很適合當早餐吃的食物。另外，喝高濃度能量飲料也可以。
便活法則四、維持規律的飲食習慣，可刺激腸道
每天三餐都要吃，謹記「早餐是金、午餐是銀、晚餐是銅」的鐵則，
將食物送進腸道，維持穩定的消化頻率，是促進腸道蠕動的重要關鍵。早餐與午餐一定要吃飽，不過晚餐吃太多則會導致交感神經驟升，原本應該活躍的副交感神經就無法發揮功效，自律神經的轉換開關自然無法順利作用。
便活法則五、進行10次「1比2深呼吸法」
深呼吸是輕鬆提高副交感神經的開關。吐氣比吸氣更能活絡副交感神經，在此推薦吐氣時間比吸氣長兩倍的「1比2深呼吸法」。人在專注工作時容易屏息或呼吸變淺，導致全身血液循環變差。不妨趁著工作空檔或是想要轉換心情時，刻意加強吐氣。
便活法則六、晚餐必須在就寢前3小時吃完
飲食時交感神經會升高，飯後為了消化食物，副交感神經就會開始活躍。飯後立刻就寢，會讓人在交感神經高漲的狀態下進入睡眠狀態，導致應該由副交感神經主導的消化與吸收等腸道功能執行得不夠充分，容易引起便秘。入睡前一定要讓身體順利切換至副交感神經活躍的模式，因此晚餐必須在就寢前3小時吃完。
便活法則七、晚餐後30分鐘悠閒散步
運動可以刺激腸胃，幫助消解便秘。值得注意的是，慢跑與肌肉訓練這類促進呼吸的運動會導致交感神經活躍，適合在早上做，晚上絕對要禁止。
晚餐後30分鐘悠閒散步最能有效提升副交感神經，不過晚上在外散步可能會遇到危險，不妨白天勤走樓梯、搭乘捷運或公車時多站立，增加運動量。
便活法則八、泡15分鐘溫水浴
泡15分鐘溫水澡可以慢慢提高深部體溫，有效活絡副交感神經。
相反地，泡熱水澡會急速升高體溫，導致交感神經活躍，反而無法放鬆身體。沐浴後應避免電腦等強烈光線，1小時後入眠。睡眠時體溫會下降，隨著泡澡時升高的體溫慢慢降低，讓人更快進入深層睡眠。
但有心血管疾病的人，泡澡時間要縮短。
便活法則九、半夜12點以後一定要入睡
半夜12點以後是副交感神經活躍的最盛期。換句話說，腸道在這段時間活動力最強，因此這個時段可說是「腸道的黃金時間」。
半夜12點進入睡眠狀態能有效促進腸道蠕動，將晚上做的事情移到早上，盡量維持晨型人的生活型態。
便活法則十、就寢時要盡量放鬆身心
副交感神經會在半夜達到高峰，此時也是腸道消化活動最旺盛的時候。換句話說，就寢時如果能徹底放鬆身心，提升睡眠時的副交感神經，腸道也會積極蠕動，第二天自然就能順暢排便。不妨點薰香、聽音樂，尋找適合的方法療癒自己，不過要注意的是，如果從事自己「喜歡」的興趣反而會活絡交感神經，因此應以放鬆為主。
便活法十一、讓身體養成早上排便的習慣
由於副交感神經會在半夜達到高峰，促進腸道消化蠕動，因此正常來說早上通常會處於隨時準備排便的狀態。建議養成早上起床後上廁所的習慣，就算剛開始上不出來也沒關係，而且如果真的沒有便意亦無須勉強。早上提前30分鐘起床，在從容的狀態下「慢慢上廁所」。
微信 
留言列表（795条）
Thank you for addressing [issue]. It’s an important topic that needs more attention
An outstanding share! I have just forwarded this onto a colleague who was conducting a little homework on this. And he in fact ordered me dinner due to the fact that I discovered it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanx for spending time to discuss this topic here on your website.
Thanks for sharing excellent informations. Your web-site is so cool. I’m impressed by the details that you have on this website. It reveals how nicely you perceive this subject. Bookmarked this web page, will come back for extra articles. You, my friend, ROCK! I found just the info I already searched everywhere and just could not come across. What a perfect web-site.
I think one of your commercials triggered my web browser to resize, you might want to put that on your blacklist.
Thank you for addressing [issue]. It’s an important topic that needs more attention
Saved as a favorite, I really like your website.
An interesting discussion is definitely worth comment. I believe that you need to publish more about this topic, it may not be a taboo matter but generally people do not talk about these issues. To the next! Many thanks!
I’ve shared this with my friends who are interested in [topic]. It sparked a great discussion!
F*ckin? remarkable things here. I?m very glad to see your article. Thanks a lot and i am looking forward to contact you. Will you please drop me a e-mail?
Together with every thing that appears to be building throughout this specific area, your opinions are generally very stimulating. Even so, I beg your pardon, but I do not give credence to your whole strategy, all be it refreshing none the less. It appears to me that your opinions are actually not totally justified and in simple fact you are generally yourself not really totally convinced of the argument. In any case I did appreciate reading it.
Pretty! This has been an incredibly wonderful post. Many thanks for providing this information.
You could certainly see your expertise within the paintings you write. The arena hopes for more passionate writers like you who aren’t afraid to say how they believe. At all times go after your heart.
Having read this I believed it was extremely informative. I appreciate you spending some time and effort to put this short article together. I once again find myself personally spending way too much time both reading and posting comments. But so what, it was still worth it.
Hello there! I could have sworn I’ve visited this site before but after browsing through a few of the articles I realized it’s new to me. Anyways, I’m definitely happy I discovered it and I’ll be bookmarking it and checking back regularly!
Aw, this was an extremely good post. Finding the time and actual effort to produce a great article… but what can I say… I hesitate a whole lot and never seem to get anything done.
Thanks for enabling me to achieve new strategies about computer systems. I also possess the belief that certain of the best ways to help keep your notebook in perfect condition is by using a hard plastic case, or perhaps shell, that will fit over the top of your computer. A majority of these protective gear are usually model precise since they are made to fit perfectly in the natural housing. You can buy these directly from the seller, or via third party places if they are readily available for your notebook, however only a few laptop can have a spend on the market. Just as before, thanks for your points.
I blog frequently and I genuinely thank you for your content. This article has truly peaked my interest. I am going to take a note of your website and keep checking for new information about once per week. I opted in for your Feed too.
I do not even know how I finished up here, however I thought this put up was great.
I do not recognise who you are but definitely you are going to a famous blogger in the event you are not already.
Cheers!
Spot on with this write-up, I honestly believe this website needs far more attention. I’ll probably be returning to see more, thanks for the information!
Youre so cool! I dont suppose Ive learn something like this before. So good to search out somebody with some original ideas on this subject. realy thanks for beginning this up. this web site is something that’s wanted on the web, someone with a bit originality. helpful job for bringing something new to the internet!
This really answered my problem, thanks!
Thanks for the strategies you share through your blog. In addition, quite a few young women that become pregnant usually do not even try and get medical care insurance because they are concerned they probably would not qualify. Although some states now require that insurers provide coverage despite the pre-existing conditions. Premiums on most of these guaranteed options are usually larger, but when thinking about the high cost of health care bills it may be a safer route to take to protect your own financial future.
As I site possessor I believe the content matter here is rattling great , appreciate it for your hard work. You should keep it up forever! Good Luck.
En iyi medyum olarak bir danışman için medyum haluk hocayı seçin en iyi medyum hocalardan bir tanesidir.
When I originally left a comment I appear to have clicked on the -Notify me when new comments are added- checkbox and now whenever a comment is added I recieve four emails with the exact same comment. Perhaps there is a means you can remove me from that service? Thank you.
An impressive share! I have just forwarded this onto a coworker who had been conducting a little homework on this. And he actually ordered me lunch simply because I discovered it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanx for spending time to discuss this matter here on your website.
Hi! I simply would like to give you a big thumbs up for the great info you have got right here on this post. I will be coming back to your website for more soon.
It’s my belief that mesothelioma is definitely the most deadly cancer. It has unusual traits. The more I look at it the harder I am convinced it does not behave like a real solid human cancer. If mesothelioma is often a rogue virus-like infection, in that case there is the probability of developing a vaccine along with offering vaccination to asbestos open people who are vulnerable to high risk with developing foreseeable future asbestos linked malignancies. Thanks for expressing your ideas on this important ailment.
Hi there, just became aware of your blog through Google, and found that it is truly informative. I am gonna watch out for brussels. I?ll be grateful if you continue this in future. Many people will be benefited from your writing. Cheers!
Greetings! I know this is kinda off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having problems finding one? Thanks a lot!
I would like to thank you for the efforts you have put in writing this site. I really hope to view the same high-grade blog posts from you in the future as well. In truth, your creative writing abilities has inspired me to get my own, personal site now 😉
It’s hard to come by well-informed people about this topic, but you sound like you know what you’re talking about! Thanks
saas payment processing
This website was… how do you say it? Relevant!! Finally I’ve found something that helped me. Appreciate it!
Awesome blog you have here but I was curious if you knew of any forums that cover the same topics talked about here? I’d really like to be a part of group where I can get opinions from other knowledgeable people that share the same interest. If you have any recommendations, please let me know. Bless you!
Hello there, You’ve done an excellent job. I?ll definitely digg it and personally recommend to my friends. I am sure they’ll be benefited from this site.
I needed to thank you for this great read!! I definitely enjoyed every bit of it. I have you book marked to check out new stuff you post…
Everything is very open with a very clear clarification of the issues. It was definitely informative. Your site is very useful. Thanks for sharing!
Very nice post. I just stumbled upon your weblog and wanted to say that I have really enjoyed browsing your blog posts. In any case I will be subscribing to your rss feed and I hope you write again soon!
You made some first rate factors there. I appeared on the web for the difficulty and found most individuals will associate with along with your website.
A formidable share, I simply given this onto a colleague who was doing a little bit evaluation on this. And he in reality purchased me breakfast as a result of I discovered it for him.. smile. So let me reword that: Thnx for the deal with! But yeah Thnkx for spending the time to debate this, I feel strongly about it and love studying more on this topic. If possible, as you develop into expertise, would you mind updating your weblog with more details? It’s highly helpful for me. Large thumb up for this blog post!
An intriguing discussion is definitely worth comment. I do believe that you ought to publish more about this subject, it might not be a taboo matter but generally folks don’t talk about these topics. To the next! Cheers.
Thanks for the new stuff you have revealed in your article. One thing I’d like to reply to is that FSBO interactions are built after a while. By launching yourself to the owners the first end of the week their FSBO is definitely announced, prior to masses start off calling on Wednesday, you develop a good interconnection. By mailing them tools, educational resources, free accounts, and forms, you become a strong ally. If you take a personal curiosity about them plus their circumstances, you create a solid network that, in many cases, pays off when the owners decide to go with a broker they know along with trust — preferably you actually.
You actually make it seem so easy with your presentation but I in finding this matter to be really something which I feel I would by no means understand. It sort of feels too complex and extremely vast for me. I am taking a look forward for your subsequent put up, I will try to get the hang of it!
Hi this is kind of of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding experience so I wanted to get advice from someone with experience. Any help would be greatly appreciated!