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Constipation is the symptoms of discomfort during pregnancy during pregnancy. Although the secretion status of hormones cannot be changed, by changing lifestyle habits and adjusting diet and yoga to relieve movements, there is also a chance to relieve unspoken pregnancy.
Constipation is common trouble during pregnancy
— During pregnancy, the body of the pregnant mother will change many of the new life, and the temporary pregnancy discomfort is sometimes difficult to avoid.Constipation is the common gastrointestinal tract in the symptoms of discomfort during pregnancy. Most of them occur in the first and second phase of pregnancy. Generally, the symptoms will gradually relieve when the third stage of pregnancy is.
— Medically the definition of constipation believes that if there are 2 of the following 6 conditions in each four stools, it can be regarded as a constipation symptom.
① Solution of less than 3 times a week.
② It must be very hard when solving.
③ When the stool is stool, it is a hard stool, showing a block.
④ I feel that the anus is blocked.
⑤ I feel that there is no cleanliness.
⑥ must be used in other ways to help the defecation.
Hormone changes have great influence
— The causes of constipation during pregnancy include: insufficient water replenishment, reduced activity, insufficient cellulose intake, drug impact, excessive intake of iron, and changes in hormones during pregnancy.The changes in hormones are that sex hormones promote the increase in secretion of progesterone, affect the secretion of relaxin and gastrointestinal in the gastrointestinal tract, and inhibit the contraction of the gastrointestinal and large intestines, and slow down the gastrointestinal motility.At the same time, due to the increase in the secretion of albumin, the large intestine absorbs more moisture. When the gastrointestinal motion slows down, the stool’s detention time in the large intestine will be extended, and the feces will become harder and dry, which will lead to constipation during pregnancy.
There are ways to prevent constipation during pregnancy
— Although constipation during pregnancy is common, it is not impossible to prevent.It is recommended that pregnant mothers start from living habits and daily diets to prevent the occurrence of constipation during pregnancy.
Establish a good habit of life
① Walk after meals
— Appropriate movement after three meals will help gastrointestinal motility, and make pregnant mothers have a intention. Among them, walking after breakfast is the easiest to produce the intention.Pregnant mothers should remember to eat breakfast. If time permits, you can sit on the toilet for a fixed time after three meals.Zhang Yalin’s nutritionist said that generally dietary fiber intake of sufficient or healthy vegetarians, it is okay to defecate 2 to 3 times a day.
② Intermittent iron supplement
— Many pregnant mothers will replenish iron during pregnancy, but the increased iron intake will increase the constipation situation. It is recommended that the iron supplement takes the intake of "eating one day for a day" to reduce the probability of constipation.
③ Moderate exercise
— Moderate exercise drives the body to maintain good function and help gastrointestinal motility.But excessive exercise will increase the probability of constipation.It is recommended to maintain a good physical operation with a walk or appropriate intensity during pregnancy.
④ Avoid low -oil diet
— In order to control the weight of pregnancy during pregnancy, pregnant mothers often over-limit the intake of fat.For example, only foods that are boiled or cooking dishes before importing the food, but the oil that enters the body in this way is not enough to lubricate the intestine, which will promote constipation.It is recommended that the mother still takes the right amount of oil while controlling weight to maintain the needs of various nutrients in the body.
Equipping diet is the most effective
— During pregnancy, ingestion of balanced nutrients can ensure the health of the mother’s fetus, and in fact, it can also prevent constipation, because among the six major categories of diet, more dietary fiber can be obtained to help stimulate gastrointestinal motility and help achieve constipation to prevent constipation.Purpose.
① Drink as much water as possible
— Although it is recommended that pregnant mothers drink 8 large cups of water (about 250ml per cup) every day, if the mother cannot reach immediately, it is recommended to remind you to drink a little water every 2 to 3 hours, especially after getting up in the morning after getting up in the morning.The first cup of water has the effect of promoting gastrointestinal motility.
② ingestion of sufficient fiber
— If you want to prevent constipation, you should take 20 ~ 35 grams of dietary fiber daily.As long as the diet content of 2 meals daily contains 1 serving of vegetables (about 15 cm dish and 1 plate in diameter after cooking), 1 fruit (about 1 palm size), and 1 bowl of germ rice (about 200 about 200Gram), at least 20 grams of dietary fiber can be accumulated in 1 day.In addition, you can also choose fruits with high fiber content, such as orange, pear, guava, jujube or black dates.
③ Drink black jujube juice
— Black dates are rich in dietary fiber and sorbitol with mild diarrhea. When these ingredients enter the intestine, they will stimulate the intestinal shrinkage and peristalsis, so it has a slight laxative effect.Black jujube can help defecation whether it is dried or drinking black jujube juice.
④ Refined diet
— Usually in the production process of fine diet, it is easy to eliminate fiber, such as white rice, white noodles, bread and fruit juice. It is recommended that pregnant mothers replace refined food with fresh grains and fresh fruits to ensure more intake of intake.Dietary fiber.
Acute conditions are relieved by drugs
— Whether it is adjusting through lifestyle habits or dietary adjustment, it is just preventive for constipation during pregnancy and cannot achieve the effect of treatment.Zhang Yalin’s nutritionist said that if the pregnant mother’s pregnancy constipation has occurred, for example, the constipation has been 5-7 days. At this time, there are too many feces in the intestine, and the intake of high -fiber food will increase the constipation and cannot smoothly solve the stool.It is recommended to ask the physician at this time to relieve constipation by drugs. After the constipation situation is relieved, then we will take a serious life from living habits and diet to prevent recipients of constipation.
Drink plenty of water for constipation
— It is necessary to prevent constipation, drink plenty of water, exercise moderately, improve the details of the intake of fiber, and the intake of oil. It is necessary to remind pregnant mothers to slowly establish these good habits in life in order to make the life during pregnancy smoothly.If the acute condition must be relieved by drugs, more water can reduce the side effects of the drug and relieve the condition of diarrhea and electrolyte imbalance.And if you drink black jujube juice, it is also recommended to drink it in every step. Do not drink a lot at a time, so as not to cause severe diarrhea.
Constipation to solve yoga action
— In addition to the adjustment of diet and living habits, pregnant mothers can also use yoga movements to help relieve constipation. The two actions introduced below can stimulate gastrointestinal motility through the movement and movements of the diaphragm, and then slow downThe condition of constipation or constipation occur.
*The content of this article is original for a good pregnant mother, and the content of the content is owned by the pregnant mother.
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