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Some people say that there is no result of love, like constipation. You worked hard for a long time, and you might only put one fart in the end.
The expectant mother said that the love of the fruit will be constipated. You have worked hard for a long time with your stomach, and you may not be able to put it out in the end.
Today, let’s talk about the topic of confusing constipation during pregnancy.
• Physiological changes
Pregnancy is a special period. During this period, the body of expectant mothers will change a lot, such as hormone levels will change, and the uterus will gradually become larger.
Extraction of progesterone levels is one of the most important causes of constipation, because under its role, the muscles of the gastrointestinal tract of expectant mothers become relaxed, intestinal peristalsis becomes slow, and its strength is weakened, which can easily lead to constipation.
In addition, the compression of the uterus is also another important reason. The volume of the uterus is getting larger and larger, and the oppression of the stomach above it and the back of the intestine will become more and more serious.Slow peristalsis leads to constipation.
• Eating habit
In addition to irresistible factors such as physiological changes, some unhealthy eating habits of expectant mothers also lead to constipation.
For example, paying attention to the intake of meat egg milk, ignoring the intake of cellulose, or especially like to eat spicy and greasy foods.
For these prospective mothers, the pursuit of Hu eating Haisai is beautiful, but it is easy to be very sad!
• Decreased exercise
During pregnancy, expectant mothers dare not exercise too much, for fear of accidentally affecting the baby in the stomach, which will greatly reduce the amount of exercise, further reduce the intestinal peristalsis, thereby aggravating the symptoms of constipation.
• Too much calcium
Many expectant mothers responded that they were not constipated before. They were constipated when they ate calcium tablets. This is because the excess calcium enters the human body to form calcium soap, or combines it with oxalic acid to form a difficult substance.constipate.
• Multiple intake of cellulose
Cellulose has the effect of softening stool, can also promote intestinal peristalsis, and has a good effect on alleviating constipation.
Rough grain is rich in cellulose, so expectant mothers can replace half of white rice with brown rice, black rice and other coarse grains when eating rice, make half of the staple food like purple potato, sweet potato, cornRough grain.
However, coarse grains are not easy to digest, eat in moderation, and drink more water after eating coarse grains.
Some expectant mothers cried and complained that she had eaten the miscellaneous grain rice with sweet potatoes for several days, and felt that the living standards fell straight, and returned to the liberation all night!Knowing that he was good for yourself, but every time you eat, he couldn’t help but shed tears.
In addition to eating more coarse grains, some vegetables are also rich in cellulose, such as bamboo shoots, asparagus, ether, and celery leaves.
Of course, it is not only rich in cellulose -rich foods, but also fruits with "small seeds" are also beneficial to laxative, such as kiwi, dragon fruit, strawberries, sparkless sparks, etc. These small seeds, etc.It is very conducive to intestinal peristalsis, and it can be passed smoothly.
The prospective mothers who asked the watermelon with "small seeds", the editor wants to say, do you have any misunderstandings about the word "small"?
• Improve living habits
In addition to taking more cellulose, expectant mothers who like to eat greasy and spicy should also pay attention to gradually changing their eating habits and try to eat less greasy and spicy foods.
Therefore, the people resigned from the yellow crane tower, the hot pot fat intestine pot, the lone sails are all empty, and the days of grilled pork trotters can be made as the past!
• Appropriate exercise
The American Society of Obstetrics and Gynecology (ACOG) recommends that expectant mothers exercise at least half an hour a day. In this case, not only can prevent and improve constipation, relieve low back pain and insomnia, but also improve their mood and prevent gestational diabetes.
You can choose methods such as yoga, swimming, walking, etc. during pregnancy. Specific mothers can choose according to their actual situation. Xiaobian thinks that walking is pretty good, convenient, safe, conservative, not restricted by regional occasions, not subject to personal skills, the most important thing is that–save money.
• Develop the habit of regular defecation
Expectant mothers should develop the habit of squatting toilets in the morning, but time should not be too long. Do not play mobile phones when squatting to the toilet. If you persist, you can develop defecation reflexes.constipate.
In addition, you can also step on a small stool under your feet, or lean your body slightly, such a posture is more conducive to the smooth discharge.
• Try to replenish calcium supplementation as much as possible
Chinese residents’ dietary guidelines recommend that expectant mothers and lactating mothers need to consume 1000 mg of calcium every day. Dairy, dark green leafy vegetables and soy products are rich in calcium.
To meet this standard, you have to eat 250 ~ 500 grams of milk, yogurt or other dairy products every day; 300 ~ 500 grams of fresh vegetables with dark green leafy vegetables; 50 ~ 60 grams of beans and nuts.
Many expectant mothers may feel that it is a bit painful to keep up with mathematics lessons, and it is likely that it has been added for a long time, and it is not 1,000 mg, which is embarrassing.
In this case, you can also choose to eat a small dose of calcium tablets of 200 mg, which can supplement the food supplement and cannot fully supplement enough calcium, but also avoid constipation to a certain extent.
The method is there, but the effect of being implemented to expectant mothers varies from person to person. After all, practice is the only criterion for testing truth.
So, do you have any unique alleviating constipation after the practice?
