如何促进排便

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便秘导致腹痛、食欲下降、腹胀。如果你还没有排便，有一些方法可以帮助你消化，使自己大便。从温和的方法开始，如果还是便秘的话，可以进一步采用更加猛烈的方法。

部分 1
部分 1 的 3:

第一天要做的事情

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    请确保你每天喝64盎司（1.9升）的水。如果肠道没有足够的液体，你的消化速度将变慢，大便会干涩发硬。
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    因为你的身体需要代谢咖啡因，使水从肠道经过，这可能会导致排便。不要喝太多咖啡因，否则会出现脱水，使问题变得更糟。
    • 温暖的液体，如茶、咖啡，可以改善你的情况。在早上喝，给肠道加温。 [1]
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    运动实际上导致肌肉在肠道处收缩，帮助你消化你的食物。即使便秘导致你感到不舒服，不要坐下或躺下，出去走动走动。 [2]
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    阿司匹林、布洛芬和吗啡药物会引起便秘，应避免使用，除非绝对必要。当你必须服用止痛药的时候，使用泻药、大便软化剂或纤维补充剂。 [3]
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    西梅能增加饮食中的纤维，加快消化速度。一项临床试验中发现， 70%的人发现梅干能缓解便秘。 [4]
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    尝试像Metamucil或FiberCon之类的补充剂。它们可以在当地的药店和超市买到。
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    如果你一直隐藏自己想排便的欲望的话，会导致便秘。在这种情况下，粪便会凝结，使粪便难以排出。
    • 旅行或者改变生活作息的人可能便秘。多吃酸奶和李子，尽可能留意附近的厕所。在飞机上坐在靠近过道的位置，旅行中经常停下来。
    • 让卫生间变成轻松愉悦的环境。关门，确保你的家人知道门关上的时候不应该进去。
    • 如果这些都没用，你可以做一个生物反馈预约，来学习如何放松和收紧你的骨盆区域的肌肉。
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部分 2
部分 2 的 3:

第二天要做的事情

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    牛奶不耐受会迅速导致便秘。如果你要多吃奶制品，吃酸奶，其中有促进消化的作用。 [5]
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    早餐吃水果冰沙，午餐吃叶菜的沙拉如花椰菜、菠菜，晚餐吃红薯。你同样需要谷物和豆子中的纤维。 [6]
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    如果你吃的是有营养的食物，但是仍然便秘，很可能是你没有摄入足够的脂肪来让胃肠道功能达到最佳效果。每一餐吃一点鳄梨、花生酱、橄榄油或椰子油。
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    使用推荐的每日剂量，这往往代表每12小时用一次。这是一个温和的泻药。
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    流体、锻炼和纤维是对便秘的综合治疗。
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部分 3
部分 3 的 3:

第三天和以后要做的事情

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    镁乳可以帮助食物通过结肠，是口服摄入的。 [7]
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    把磷酸钠灌肠插入直肠。经过2-5分钟后，你应该感到迫切的排便需求。
    • 这些灌肠剂可在大多数超市和药店买到。
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    如果你已经尝试了所有的这些方法，仍然无法排便，你可能得了肠梗阻。
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警告

  • 纤维的增加会产生气体和腹胀。气体帮助你排便。不过也会在你摄入新的食物的时候让你不舒服。
  • 一些抗抑郁药可导致便秘。如果你正在服用抗抑郁药，不要不跟医生说就停止服用。你可以尝试一种新的抗抑郁药或大便软化剂。 [8]
  • 要注意的是有些便秘是由疾病引起的。如果你有甲状腺功能低下、肛裂、结肠癌、炎性肠道疾病、糖尿病、高血压（包括服用药物）甚至抑郁的问题，可能会有便秘。 [9]
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你需要准备

  • 水
  • 茶或咖啡
  • 运动鞋
  • 梅干
  • 酸奶酪
  • 农产品
  • 健康油脂（橄榄油、椰子油、花生酱、鳄梨）
  • 大便软化剂
  • 镁乳
  • 磷酸钠灌肠液

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参考

  1. ↑ http://www.webmd.com/digestive-disorders/digestive-diseases-constipation?page=2
  2. ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
  3. ↑ http://www.health.com/health/gallery/0,,20452199_3,00.html
  4. ↑ http://scdlifestyle.com/2013/07/real-food-tips-constipation/
  5. ↑ http://www.health.com/health/gallery/0,,20452199_7,00.html
  6. ↑ http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/
  7. ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
  8. ↑ http://www.health.com/health/gallery/0,,20452199_8,00.html
  9. ↑ http://www.webmd.com/digestive-disorders/digestive-diseases-constipation

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