Metabolic Wellness Mini-Lesson: Understanding Constipation and How to Improve It

Nutritionist's Guide to Smooth Metabolism

Many people experience constipation.

People who frequently have difficulty defecating often feel that their lower abdomen is protruding and cannot be reduced. In addition, the inability to eliminate toxins from the body often makes them look pale and their mental state is affected. Therefore, many people insist on having a bowel movement every day.

Actually, not having a bowel movement for a day doesn't necessarily mean you're constipated! Some people rush to take stool softeners if they don't have a bowel movement for a day, but long-term reliance on these medications can actually cause the gastrointestinal tract to lose its natural peristaltic function.

Please remember that constipation can only be diagnosed if the following symptoms are present:

1. Fewer than 3 bowel movements per week.

2. It is very difficult to defecate: for example, it requires a lot of effort and the stool is hard and dry.

3. Pain during defecation: Stools that are too dry and hard can cause pain during defecation.

4. The frequency of bowel movements has decreased significantly compared to usual: previously, bowel movements occurred every day, but now there has been no bowel movement for 3 days, and the stool is very hard.

To encourage regular bowel movements and improve this problem, you must first understand the causes of constipation:

1. A lack of fiber in the diet results in too little stool residue and slows down intestinal peristalsis.

2. Excessive fiber intake and insufficient water intake can cause stools to harden.

3. Lack of exercise leads to decreased gastrointestinal motility.

4. Caused by hormonal and physiological changes during pregnancy, menopause, and menstruation.

5. Mental stress causes physiological changes.

6. Aging can cause the digestive system to degenerate and the function of gastrointestinal motility to decline.

7. Some medications, such as painkillers and iron supplements, can cause constipation.

The best way to prevent constipation:

1. Eat two servings of fruit every day to get high-quality vitamins and minerals.

2. Drink enough water (adults should drink at least 30-35 ml of water per kilogram of body weight per day) to help eliminate waste products from the body.

3. Combining it with exercise can more effectively promote gastrointestinal motility and help with bowel movements.

People with weight loss experience often encounter a weight plateau, which is caused by reduced calorie intake and a gradual slowdown in metabolism. Therefore, we can use foods rich in B vitamins, zinc, and magnesium to help boost metabolism and restore energy.

This is even better! --- Utilizing the detoxifying properties of brown rice

For staple foods, brown rice is preferable, as it contains significantly more B vitamins than white rice. This provides ample nutrients, helps cleanse blood vessels, and aids in the elimination of waste products and toxins from the body.

Especially now, with so many problems involving food additives and excessive pesticides, brown rice is a fantastic detoxifying food!

Japanese Sukiyaki Pork Set Meal

This Japanese set meal uses healthy ingredients rich in B vitamins, zinc, and magnesium, such as brown rice, pork, tofu, and wakame seaweed, and is cooked with low-oil methods to replenish energy.

445 kcal

Protein (g) 28.7 Fat (g) 16.5

Carbohydrates (g) 46.7 Fiber (g) 19.1

100g of brown rice contains 130 kcal. Protein (g): 0.9g; Fat (g): 0.5g; Carbohydrates (g): 30.5g; Fiber (g): 0.6g.

Sukiyaki (Pork Belly) 153 kcal Protein (g) 15.6 Fat (g) 4.9 Carbohydrates (g) 11.5 Fiber (g) 2.5

Ingredients: Lean pork slices...70g, onion...80g, garlic sprouts...10g, carrot...30g

Seasonings: Sugar...1/8 teaspoon, Soy sauce...1/2 teaspoon, Kelp broth...2 tablespoons, Bonito flakes...1 teaspoon

Instructions: 1. Wash and cut the garlic sprouts into sections, and wash and shred the onion and carrot.

2. Heat a pan over low heat, add 1/2 teaspoon of oil, and sauté the garlic sprouts until fragrant.

3. Add the onion and carrot shreds and stir-fry until half-cooked, then add the pork slices and continue to stir-fry.

4. After adding the seasonings, pour in 1 tablespoon of boiling water, simmer briefly, and then remove from heat.

Japanese Fried Tofu (110 kcal): Protein (g): 8.0; Fat (g): 3.0; Carbohydrates (g): 5.0; Fiber (g): 2.4

Ingredients: Tofu...100g, Bread flour...10g, Egg...1/4

Sauce: Kelp broth...1 tablespoon soy sauce paste...1 teaspoon rice wine...1/4 teaspoon

Instructions: 1. Bake bread flour in the oven at 100 degrees Celsius for 5 minutes, turn it over slightly and bake for another 5 minutes, until it is lightly golden brown. Remove and set aside.

2. Cut the tofu into 4 cm cubes, coat them with egg wash, then coat them with breadcrumbs and place them on a baking sheet.

3. Bake in the oven at 180 degrees Celsius for 10 minutes, then flip and bake for another 5 minutes.

4. After boiling the sauce ingredients in a pot, pour it over the tofu before serving.

Pickled seaweed sprouts (14 kcal): Protein (g): 0.8g, Fat (g): 0.3g, Carbohydrates (g): 6.7g, Fiber (g): 4.1g

Ingredients: Ginger... 10g, Kelp sprouts... 30g, White vinegar... 1 tsp, Sugar... 1/4 tsp, Chili flakes... a pinch

Instructions: 1. Heat a pot of water, add the seaweed sprouts and bring to a boil.

2. Cut the ginger into shreds, mix it with kelp sprouts, white vinegar, sugar, and chili flakes, and marinate for 20 minutes.

Tomato and cabbage soup: 31 kcal; Protein (g): 1.0; Fat (g): 0.9; Carbohydrates (g): 5.0; Fiber (g): 1.9

Ingredients: Tomatoes...50g, Napa cabbage...50g, Chicken broth...200ml, Salt...1/8 tsp

Instructions: 1. Wash and cut the tomatoes into chunks, and wash and slice the cabbage.

2. Put 1 bowl of water in a pot, add tomatoes, cabbage, and chicken broth, and cook until tender. Add a little salt to taste.