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良好习惯防便秘摄取充足水分、纤维成人每天需2500毫升水。至于纤维量,建议成人每天摄取20-35克食物纤维,便秘者则至少50克。纤维来自碳水化合物。如果用心选择食物,一天获取30克纤维并不难,例如,25克绿豆可提供5克纤维;一个苹果提供3克纤维;50克燕麦提供15克纤维。富含纤维的食物有红薯、土豆、无花果、
Good habits Anti-constipation intake adequate water, fiber adult daily need 2500 ml of water. As for the amount of fiber, it is recommended that adults take 20-35 grams of dietary fiber per day and those with constipation at least 50 grams. Fibers come from carbohydrates. For example, 25 grams of mung bean can provide 5 grams of fiber; one apple provides 3 grams of fiber; and 50 grams of oats provide 15 grams of fiber. Fiber-rich foods sweet potatoes, potatoes, figs,