經常(chang)吃的(de)比(bi)較油(you)膩，粗纖維的(de)食物攝入(ru)比(bi)較少的(de)話，會導致便(bian)秘的(de)情(qing)況出(chu)現。而且(qie)也會誘發一些疾病。如何緩解便(bian)秘的(de)問(wen)題?下面的(de)這些食譜可以經常(chang)吃，可以起(qi)到潤腸通便(bian)的(de)作用，還可以排除腸道內的(de)毒素，對身體(ti)健康(kang)有(you)幫(bang)助作用，不妨試(shi)試(shi)。
1、青菜蘑菇(gu)芙蓉(rong)蛋湯
材(cai)料：水發蘑菇120克，雞蛋5個(ge)，清湯、水發木耳、青菜心、鹽、味(wei)精、料酒、胡(hu)椒粉(fen)、蔥姜汁各(ge)適量。
做法：將(jiang)蘑菇洗(xi)凈(jing)去蒂，斜切成片;水(shui)發(fa)木(mu)(mu)耳撕成小朵;青菜(cai)心切段。將(jiang)蘑菇、木(mu)(mu)耳、青菜(cai)心放入(ru)沸水(shui)中(zhong)略燙(tang)撈出(chu)，放入(ru)冷水(shui)中(zhong)過涼。取(qu)一(yi)大湯碗(wan)(wan)，加(jia)入(ru)雞(ji)蛋(dan)，用(yong)筷子攪散，再加(jia)入(ru)清(qing)湯、鹽(yan)、味(wei)精攪勻(yun)，上籠用(yong)小火蒸至定型后取(qu)出(chu)。將(jiang)清(qing)湯放入(ru)鍋內(nei)，用(yong)旺火燒沸，加(jia)入(ru)鹽(yan)、味(wei)精、料酒、胡椒粉、蔥姜汁、蘑菇、木(mu)(mu)耳、青菜(cai)心，至湯再沸后撇去浮(fu)沫，起鍋慢慢倒入(ru)盛(sheng)蛋(dan)的(de)大湯碗(wan)(wan)中(zhong)即可。
功效：潤腸通便、健體瘦身(shen)。蘑菇和青菜含有的纖維(wei)素比較多，可以(yi)有潤腸通便的作用(yong)，對(dui)于促進食欲瘦身(shen)有好處，還可以(yi)起到排(pai)毒的功效，大家(jia)可以(yi)經(jing)常吃。
2、木耳炒白菜
材料：大白(bai)(bai)菜、木耳、枸杞子、油(you)、鹽、蔥、姜、蒜(suan)、生抽、淀粉、白(bai)(bai)糖、黃酒。
做法(fa)：枸杞清水(shui)洗去(qu)浮塵，用(yong)黃(huang)酒(jiu)浸泡十分鐘左右;木(mu)耳(er)用(yong)涼(liang)水(shui)泡發，去(qu)蒂;蒜切片;蔥姜(jiang)切末;大(da)白菜洗凈，切片。起鍋做油，油熱后(hou)放入蒜片、蔥姜(jiang)末煸炒(chao)出香(xiang)味，入泡發的木(mu)耳(er)翻(fan)炒(chao)，倒(dao)入白菜塊(kuai)，大(da)火快炒(chao)兩分鐘。倒(dao)入生抽翻(fan)炒(chao)，倒(dao)入黃(huang)酒(jiu)枸杞翻(fan)炒(chao)，再淋(lin)上(shang)一點水(shui)淀(dian)粉，翻(fan)炒(chao)上(shang)漿(jiang)后(hou)調入糖、鹽(yan)后(hou)翻(fan)炒(chao)均勻即可。
功(gong)效：木耳和白(bai)菜含有(you)大(da)量的(de)粗纖維(wei)，可(ke)促(cu)(cu)進腸(chang)壁(bi)蠕動，幫助消化，防止大(da)便(bian)干燥，促(cu)(cu)進排便(bian)，稀釋毒素(su)，既能治療便(bian)秘，又(you)有(you)助于營養(yang)吸收。木耳和白(bai)菜可(ke)以(yi)起到潤腸(chang)的(de)功(gong)效，是(shi)不錯(cuo)的(de)促(cu)(cu)進食欲的(de)食材，而且(qie)也可(ke)以(yi)有(you)預防便(bian)秘的(de)作用，這樣(yang)的(de)食譜不妨試試，效果不錯(cuo)。
具有(you)潤(run)腸(chang)通便作用(yong)(yong)的食譜(pu)大家(jia)都知(zhi)道了(le)，可(ke)以(yi)經(jing)常吃(chi)，對(dui)于促(cu)進食欲有(you)好(hao)處(chu)，還可(ke)以(yi)有(you)潤(run)腸(chang)通便的作用(yong)(yong)，經(jing)常吃(chi)一些容易消(xiao)化的食譜(pu)，補充豐富(fu)的水(shui)分(fen)和纖(xian)維素，可(ke)以(yi)起到潤(run)腸(chang)通便的作用(yong)(yong)，還可(ke)以(yi)幫助排除毒素，這些食療方法可(ke)以(yi)經(jing)常吃(chi)，對(dui)腸(chang)胃(wei)有(you)好(hao)處(chu)。
十九種(zhong)清(qing)腸(chang)(chang)通便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)物(wu)01.地(di)(di)瓜(gua) 地(di)(di)瓜(gua)所(suo)含(han)的(de)(de)(de)(de)(de)(de)(de)(de)纖(xian)(xian)維(wei)質(zhi)(zhi)松軟易(yi)(yi)(yi)消(xiao)(xiao)化，可(ke)(ke)(ke)(ke)(ke)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)腸(chang)(chang)胃(wei)(wei)蠕(ru)(ru)動(dong)(dong)，有(you)(you)(you)(you)(you)(you)(you)助(zhu)(zhu)排(pai)(pai)(pai)(pai)(pai)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)。最(zui)(zui)好(hao)的(de)(de)(de)(de)(de)(de)(de)(de)吃(chi)(chi)法是(shi)(shi)烤地(di)(di)瓜(gua)，而且連皮(pi)一(yi)起烤、一(yi)起吃(chi)(chi)掉，味(wei)道爽口(kou)甜美(mei)。02.綠(lv)豆 綠(lv)豆具(ju)清(qing)熱解毒(du)(du)(du)、除(chu)濕利(li)(li)(li)(li)(li)尿(niao)、消(xiao)(xiao)暑解渴的(de)(de)(de)(de)(de)(de)(de)(de)功效(xiao)，多(duo)喝(he)(he)綠(lv)豆湯有(you)(you)(you)(you)(you)(you)(you)利(li)(li)(li)(li)(li)于(yu)(yu)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)、消(xiao)(xiao)腫，不(bu)(bu)過(guo)(guo)煮的(de)(de)(de)(de)(de)(de)(de)(de)時(shi)(shi)間不(bu)(bu)宜(yi)過(guo)(guo)長，以(yi)免有(you)(you)(you)(you)(you)(you)(you)機(ji)酸(suan)(suan)、維(wei)生素(su)(su)(su)受(shou)到破(po)壞而降低作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)。03.燕麥(mai) 燕麥(mai)能(neng)滑腸(chang)(chang)通便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)，促(cu)(cu)(cu)使糞便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)體積變大(da)、水(shui)(shui)(shui)分增(zeng)加，配合(he)纖(xian)(xian)維(wei)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)腸(chang)(chang)胃(wei)(wei)蠕(ru)(ru)動(dong)(dong)，發(fa)揮(hui)通便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)的(de)(de)(de)(de)(de)(de)(de)(de)作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)。將(jiang)(jiang)(jiang)(jiang)蒸熟(shu)的(de)(de)(de)(de)(de)(de)(de)(de)燕麥(mai)打(da)成(cheng)(cheng)(cheng)汁(zhi)(zhi)當(dang)作(zuo)飲(yin)(yin)料來(lai)喝(he)(he)是(shi)(shi)不(bu)(bu)錯(cuo)的(de)(de)(de)(de)(de)(de)(de)(de)選擇，攪打(da)時(shi)(shi)也(ye)可(ke)(ke)(ke)(ke)(ke)加入(ru)其它食(shi)材(cai)，如(ru)蘋(pin)果(guo)(guo)、葡萄乾，營養又(you)(you)能(neng)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)排(pai)(pai)(pai)(pai)(pai)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)！04.薏(yi)仁 薏(yi)仁可(ke)(ke)(ke)(ke)(ke)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)體內(nei)血(xue)液(ye)循(xun)環、水(shui)(shui)(shui)分代謝，發(fa)揮(hui)利(li)(li)(li)(li)(li)尿(niao)消(xiao)(xiao)腫的(de)(de)(de)(de)(de)(de)(de)(de)效(xiao)果(guo)(guo)，有(you)(you)(you)(you)(you)(you)(you)助(zhu)(zhu)于(yu)(yu)改善(shan)(shan)水(shui)(shui)(shui)腫型(xing)肥胖。薏(yi)仁水(shui)(shui)(shui)是(shi)(shi)不(bu)(bu)錯(cuo)的(de)(de)(de)(de)(de)(de)(de)(de)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)方法，直(zhi)接將(jiang)(jiang)(jiang)(jiang)薏(yi)仁用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)開(kai)水(shui)(shui)(shui)煮爛后，適(shi)(shi)(shi)個人(ren)口(kou)味(wei)添加少(shao)許的(de)(de)(de)(de)(de)(de)(de)(de)糖(tang)，是(shi)(shi)肌膚(fu)美(mei)白的(de)(de)(de)(de)(de)(de)(de)(de)天(tian)然保養品。05.小(xiao)(xiao)米(mi)(mi) 小(xiao)(xiao)米(mi)(mi)不(bu)(bu)含(han)麩質(zhi)(zhi)，不(bu)(bu)會刺激腸(chang)(chang)道壁，是(shi)(shi)屬于(yu)(yu)比(bi)較溫和的(de)(de)(de)(de)(de)(de)(de)(de)纖(xian)(xian)維(wei)質(zhi)(zhi)，容(rong)易(yi)(yi)(yi)被消(xiao)(xiao)化，因(yin)此適(shi)(shi)(shi)合(he)搭配排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)餐(can)(can)食(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)。小(xiao)(xiao)米(mi)(mi)粥很(hen)(hen)適(shi)(shi)(shi)合(he)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)，有(you)(you)(you)(you)(you)(you)(you)清(qing)熱利(li)(li)(li)(li)(li)尿(niao)的(de)(de)(de)(de)(de)(de)(de)(de)功效(xiao)，營養豐富，也(ye)有(you)(you)(you)(you)(you)(you)(you)助(zhu)(zhu)于(yu)(yu)美(mei)白。06.糙米(mi)(mi) 糙米(mi)(mi)就是(shi)(shi)全米(mi)(mi)，保留米(mi)(mi)糠，有(you)(you)(you)(you)(you)(you)(you)豐富的(de)(de)(de)(de)(de)(de)(de)(de)纖(xian)(xian)維(wei)，具(ju)吸水(shui)(shui)(shui)、吸脂作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)及(ji)(ji)相(xiang)當(dang)的(de)(de)(de)(de)(de)(de)(de)(de)飽足(zu)感(gan)，能(neng)整(zheng)腸(chang)(chang)利(li)(li)(li)(li)(li)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)，有(you)(you)(you)(you)(you)(you)(you)助(zhu)(zhu)于(yu)(yu)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)。每天(tian)早(zao)餐(can)(can)一(yi)碗吃(chi)(chi)糙米(mi)(mi)粥或(huo)(huo)來(lai)一(yi)杯(bei)糙米(mi)(mi)豆漿是(shi)(shi)不(bu)(bu)錯(cuo)的(de)(de)(de)(de)(de)(de)(de)(de)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)方法。07.紅(hong)豆 紅(hong)豆可(ke)(ke)(ke)(ke)(ke)增(zeng)加腸(chang)(chang)胃(wei)(wei)蠕(ru)(ru)動(dong)(dong)，減(jian)少(shao)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)秘，促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)排(pai)(pai)(pai)(pai)(pai)尿(niao)。可(ke)(ke)(ke)(ke)(ke)在(zai)睡前將(jiang)(jiang)(jiang)(jiang)紅(hong)豆用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)電鍋燉煮浸泡(pao)一(yi)段(duan)時(shi)(shi)間，隔天(tian)將(jiang)(jiang)(jiang)(jiang)無糖(tang)的(de)(de)(de)(de)(de)(de)(de)(de)紅(hong)豆湯水(shui)(shui)(shui)當(dang)開(kai)水(shui)(shui)(shui)喝(he)(he)，能(neng)有(you)(you)(you)(you)(you)(you)(you)效(xiao)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)。08.胡蘿(luo)(luo)卜(bu)(bu)(bu) 胡蘿(luo)(luo)卜(bu)(bu)(bu)對改善(shan)(shan)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)秘很(hen)(hen)有(you)(you)(you)(you)(you)(you)(you)幫助(zhu)(zhu)，也(ye)富含(han)β-胡蘿(luo)(luo)卜(bu)(bu)(bu)素(su)(su)(su)，可(ke)(ke)(ke)(ke)(ke)中和毒(du)(du)(du)素(su)(su)(su)。新(xin)(xin)鮮的(de)(de)(de)(de)(de)(de)(de)(de)胡蘿(luo)(luo)卜(bu)(bu)(bu)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)效(xiao)果(guo)(guo)比(bi)較好(hao)，因(yin)為(wei)它能(neng)清(qing)熱解毒(du)(du)(du)，潤(run)腸(chang)(chang)通便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)，打(da)成(cheng)(cheng)(cheng)汁(zhi)(zhi)再加上(shang)蜂(feng)蜜(mi)、檸檬汁(zhi)(zhi)，既好(hao)喝(he)(he)又(you)(you)解渴，也(ye)有(you)(you)(you)(you)(you)(you)(you)利(li)(li)(li)(li)(li)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)。09.山藥(yao)(yao) 山藥(yao)(yao)可(ke)(ke)(ke)(ke)(ke)整(zheng)頓消(xiao)(xiao)化系統(tong)，減(jian)少(shao)皮(pi)下(xia)脂肪沈積，避免肥胖，且增(zeng)加免疫功能(neng)。以(yi)生食(shi)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)效(xiao)果(guo)(guo)最(zui)(zui)好(hao)，可(ke)(ke)(ke)(ke)(ke)將(jiang)(jiang)(jiang)(jiang)去皮(pi)白山藥(yao)(yao)和菠蘿(luo)(luo)切小(xiao)(xiao)塊，一(yi)起打(da)成(cheng)(cheng)(cheng)汁(zhi)(zhi)飲(yin)(yin)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，有(you)(you)(you)(you)(you)(you)(you)健(jian)(jian)胃(wei)(wei)整(zheng)腸(chang)(chang)的(de)(de)(de)(de)(de)(de)(de)(de)功能(neng)。10.牛(niu)蒡(bang) 牛(niu)蒡(bang)可(ke)(ke)(ke)(ke)(ke)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)血(xue)液(ye)循(xun)環、新(xin)(xin)陳代謝，并有(you)(you)(you)(you)(you)(you)(you)調整(zheng)腸(chang)(chang)道功能(neng)的(de)(de)(de)(de)(de)(de)(de)(de)效(xiao)果(guo)(guo)，所(suo)含(han)的(de)(de)(de)(de)(de)(de)(de)(de)膳食(shi)纖(xian)(xian)維(wei)可(ke)(ke)(ke)(ke)(ke)以(yi)保有(you)(you)(you)(you)(you)(you)(you)水(shui)(shui)(shui)分、軟化糞便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)，有(you)(you)(you)(you)(you)(you)(you)助(zhu)(zhu)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)、消(xiao)(xiao)除(chu)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)秘。可(ke)(ke)(ke)(ke)(ke)作(zuo)成(cheng)(cheng)(cheng)牛(niu)蒡(bang)茶(cha)隨時(shi)(shi)飲(yin)(yin)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，長期服用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)。11.蘆筍(sun) 蘆筍(sun)含(han)多(duo)種(zhong)營養素(su)(su)(su)，所(suo)含(han)的(de)(de)(de)(de)(de)(de)(de)(de)天(tian)門(men)冬素(su)(su)(su)與(yu)(yu)鉀有(you)(you)(you)(you)(you)(you)(you)利(li)(li)(li)(li)(li)尿(niao)作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，能(neng)排(pai)(pai)(pai)(pai)(pai)除(chu)體內(nei)多(duo)余的(de)(de)(de)(de)(de)(de)(de)(de)水(shui)(shui)(shui)分，有(you)(you)(you)(you)(you)(you)(you)利(li)(li)(li)(li)(li)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)。綠(lv)蘆荀的(de)(de)(de)(de)(de)(de)(de)(de)荀尖富含(han)維(wei)生素(su)(su)(su)A，料理可(ke)(ke)(ke)(ke)(ke)將(jiang)(jiang)(jiang)(jiang)尖端微露水(shui)(shui)(shui)面(mian)，能(neng)保存最(zui)(zui)多(duo)營養素(su)(su)(su)滋味(wei)又(you)(you)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)。12.蓮(lian)(lian)藕(ou)(ou) 蓮(lian)(lian)藕(ou)(ou)的(de)(de)(de)(de)(de)(de)(de)(de)利(li)(li)(li)(li)(li)尿(niao)作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，能(neng)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)體內(nei)廢物(wu)快速(su)排(pai)(pai)(pai)(pai)(pai)出(chu)藉此凈(jing)(jing)化血(xue)液(ye)。蓮(lian)(lian)藕(ou)(ou)冷(leng)熱食(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)皆宜(yi)，將(jiang)(jiang)(jiang)(jiang)蓮(lian)(lian)藕(ou)(ou)榨打(da)成(cheng)(cheng)(cheng)汁(zhi)(zhi)，可(ke)(ke)(ke)(ke)(ke)加一(yi)點蜂(feng)蜜(mi)調味(wei)直(zhi)接飲(yin)(yin)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，也(ye)可(ke)(ke)(ke)(ke)(ke)以(yi)小(xiao)(xiao)火加溫，加一(yi)點糖(tang)，趁溫熱時(shi)(shi)喝(he)(he)。13.白蘿(luo)(luo)卜(bu)(bu)(bu) 蘿(luo)(luo)卜(bu)(bu)(bu)有(you)(you)(you)(you)(you)(you)(you)很(hen)(hen)好(hao)的(de)(de)(de)(de)(de)(de)(de)(de)利(li)(li)(li)(li)(li)尿(niao)效(xiao)果(guo)(guo)，所(suo)含(han)的(de)(de)(de)(de)(de)(de)(de)(de)纖(xian)(xian)維(wei)素(su)(su)(su)也(ye)可(ke)(ke)(ke)(ke)(ke)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)排(pai)(pai)(pai)(pai)(pai)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)，利(li)(li)(li)(li)(li)于(yu)(yu)減(jian)肥。如(ru)果(guo)(guo)想利(li)(li)(li)(li)(li)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)蘿(luo)(luo)卜(bu)(bu)(bu)來(lai)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)，則適(shi)(shi)(shi)合(he)生食(shi)，建議(yi)可(ke)(ke)(ke)(ke)(ke)打(da)成(cheng)(cheng)(cheng)汁(zhi)(zhi)或(huo)(huo)以(yi)涼拌、腌漬的(de)(de)(de)(de)(de)(de)(de)(de)方式來(lai)食(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)。14.山茼蒿(hao)(hao) 山茼蒿(hao)(hao)含(han)豐富維(wei)生素(su)(su)(su)A，可(ke)(ke)(ke)(ke)(ke)維(wei)護肝臟，有(you)(you)(you)(you)(you)(you)(you)助(zhu)(zhu)體內(nei)毒(du)(du)(du)素(su)(su)(su)排(pai)(pai)(pai)(pai)(pai)出(chu)。將(jiang)(jiang)(jiang)(jiang)山茼蒿(hao)(hao)和柳丁、西紅(hong)柿、胡蘿(luo)(luo)卜(bu)(bu)(bu)、柚子、蘋(pin)果(guo)(guo)、綜合(he)堅果(guo)(guo)等(deng)蔬果(guo)(guo)一(yi)起打(da)成(cheng)(cheng)(cheng)精(jing)力(li)湯飲(yin)(yin)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)是(shi)(shi)不(bu)(bu)錯(cuo)的(de)(de)(de)(de)(de)(de)(de)(de)選擇。15.地(di)(di)瓜(gua)葉(xie)(xie)(xie) 地(di)(di)瓜(gua)葉(xie)(xie)(xie)纖(xian)(xian)維(wei)質(zhi)(zhi)地(di)(di)柔細、不(bu)(bu)苦澀，容(rong)易(yi)(yi)(yi)有(you)(you)(you)(you)(you)(you)(you)飽足(zu)感(gan)，又(you)(you)能(neng)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)胃(wei)(wei)腸(chang)(chang)蠕(ru)(ru)動(dong)(dong)、預(yu)防便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)秘。把(ba)新(xin)(xin)鮮地(di)(di)瓜(gua)葉(xie)(xie)(xie)洗凈(jing)(jing)后用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)開(kai)水(shui)(shui)(shui)燙(tang)熟(shu)撈起，與(yu)(yu)剁碎的(de)(de)(de)(de)(de)(de)(de)(de)大(da)蒜(suan)及(ji)(ji)少(shao)許鹽、油(you)拌勻，就是(shi)(shi)一(yi)道美(mei)味(wei)爽口(kou)的(de)(de)(de)(de)(de)(de)(de)(de)蒜(suan)拌地(di)(di)瓜(gua)葉(xie)(xie)(xie)！16.蘿(luo)(luo)卜(bu)(bu)(bu)葉(xie)(xie)(xie) 蘿(luo)(luo)卜(bu)(bu)(bu)葉(xie)(xie)(xie)含(han)有(you)(you)(you)(you)(you)(you)(you)豐富的(de)(de)(de)(de)(de)(de)(de)(de)維(wei)生素(su)(su)(su)和纖(xian)(xian)維(wei)質(zhi)(zhi)，有(you)(you)(you)(you)(you)(you)(you)促(cu)(cu)(cu)進(jin)(jin)(jin)(jin)(jin)食(shi)欲、活(huo)潑(po)腸(chang)(chang)道的(de)(de)(de)(de)(de)(de)(de)(de)作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，也(ye)能(neng)改善(shan)(shan)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)秘。將(jiang)(jiang)(jiang)(jiang)洗凈(jing)(jing)瀝乾的(de)(de)(de)(de)(de)(de)(de)(de)新(xin)(xin)鮮蘿(luo)(luo)卜(bu)(bu)(bu)葉(xie)(xie)(xie)打(da)成(cheng)(cheng)(cheng)汁(zhi)(zhi)，再加入(ru)少(shao)許蜂(feng)蜜(mi)一(yi)起飲(yin)(yin)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，常(chang)喝(he)(he)可(ke)(ke)(ke)(ke)(ke)排(pai)(pai)(pai)(pai)(pai)毒(du)(du)(du)和保健(jian)(jian)。17.川七(qi) 川七(qi)葉(xie)(xie)(xie)片含(han)有(you)(you)(you)(you)(you)(you)(you)降血(xue)糖(tang)作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)的(de)(de)(de)(de)(de)(de)(de)(de)成(cheng)(cheng)(cheng)分，并能(neng)治療習慣性便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)秘，減(jian)少(shao)身體負擔。把(ba)川七(qi)葉(xie)(xie)(xie)、西紅(hong)柿、苜蓿芽、黃甜椒、奇異果(guo)(guo)等(deng)蔬果(guo)(guo)，加上(shang)綜合(he)堅果(guo)(guo)與(yu)(yu)少(shao)許的(de)(de)(de)(de)(de)(de)(de)(de)百香果(guo)(guo)汁(zhi)(zhi)或(huo)(huo)蘋(pin)果(guo)(guo)醋混合(he)打(da)成(cheng)(cheng)(cheng)汁(zhi)(zhi)飲(yin)(yin)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)。18.優(you)格(ge) 優(you)格(ge)含(han)有(you)(you)(you)(you)(you)(you)(you)大(da)量(liang)豐富的(de)(de)(de)(de)(de)(de)(de)(de)乳酸(suan)(suan)菌(jun)，可(ke)(ke)(ke)(ke)(ke)改善(shan)(shan)便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)秘、穩定(ding)腸(chang)(chang)胃(wei)(wei)。原本積除(chu)在(zai)腸(chang)(chang)道的(de)(de)(de)(de)(de)(de)(de)(de)毒(du)(du)(du)素(su)(su)(su)，也(ye)會因(yin)為(wei)乳酸(suan)(suan)菌(jun)的(de)(de)(de)(de)(de)(de)(de)(de)作(zuo)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)，而變得(de)容(rong)易(yi)(yi)(yi)排(pai)(pai)(pai)(pai)(pai)出(chu)。喝(he)(he)優(you)酪乳或(huo)(huo)吃(chi)(chi)優(you)酪沙拉都是(shi)(shi)不(bu)(bu)錯(cuo)的(de)(de)(de)(de)(de)(de)(de)(de)選擇，最(zui)(zui)好(hao)早(zao)餐(can)(can)空腹前吃(chi)(chi)，利(li)(li)(li)(li)(li)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)優(you)格(ge)增(zeng)加飽足(zu)感(gan)，減(jian)少(shao)早(zao)餐(can)(can)的(de)(de)(de)(de)(de)(de)(de)(de)攝(she)食(shi)量(liang)。19.醋 醋有(you)(you)(you)(you)(you)(you)(you)利(li)(li)(li)(li)(li)于(yu)(yu)人(ren)體的(de)(de)(de)(de)(de)(de)(de)(de)新(xin)(xin)陳代謝，可(ke)(ke)(ke)(ke)(ke)排(pai)(pai)(pai)(pai)(pai)出(chu)體內(nei)的(de)(de)(de)(de)(de)(de)(de)(de)酸(suan)(suan)性物(wu)質(zhi)(zhi)消(xiao)(xiao)除(chu)疲勞(lao)，還(huan)有(you)(you)(you)(you)(you)(you)(you)利(li)(li)(li)(li)(li)尿(niao)通便(bian)(bian)(bian)(bian)(bian)(bian)(bian)(bian)的(de)(de)(de)(de)(de)(de)(de)(de)效(xiao)果(guo)(guo)。每天(tian)早(zao)晚用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)過(guo)(guo)餐(can)(can)后，各喝(he)(he)一(yi)次稀釋過(guo)(guo)的(de)(de)(de)(de)(de)(de)(de)(de)醋，適(shi)(shi)(shi)量(liang)飲(yin)(yin)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)有(you)(you)(you)(you)(you)(you)(you)助(zhu)(zhu)健(jian)(jian)康。
不同(tong)的(de)人(ren)群的(de)體質是(shi)不一(yi)樣的(de)呢，很多人(ren)都有便(bian)秘的(de)情(qing)況(kuang)哦(e)。那(nei)么應該如(ru)何(he)緩解便(bian)秘的(de)呢?長期(qi)便(bian)秘的(de)話會導(dao)致內分泌(mi)失調的(de)情(qing)況(kuang)，會導(dao)致一(yi)些(xie)疾病的(de)出現，那(nei)么如(ru)何(he)緩解便(bian)秘，下(xia)面的(de)這些(xie)潤腸通便(bian)的(de)食(shi)譜是(shi)不錯的(de)選擇，來看看下(xia)面的(de)介紹吧。
茶樹菇玉米排骨湯
材料(liao)：茶樹菇(干)150克、玉米(mi)1條(tiao)、排骨500克、姜(jiang)3片。
做法：茶樹(shu)菇(gu)用溫水(shui)泡軟，切去黑硬菇(gu)腳，切段;玉米去衣洗凈，切4段;排骨洗凈斬(zhan)塊(kuai)，汆水(shui)撈起;煮(zhu)沸瓦(wa)煲(bao)里的(de)清(qing)水(shui)，放入所有材(cai)料，武火(huo)煮(zhu)沸，轉中小(xiao)火(huo)煲(bao)一個(ge)半小(xiao)時，下鹽(yan)調味即(ji)可(ke)食用。
功(gong)效(xiao)：清熱利尿，清腸降脂，補虛養顏(yan)。
黃瓜炒冬筍
材料：春筍200克、黃(huang)瓜100克。鹽、味精、料酒、姜末、雞湯、植物(wu)油各(ge)適量。
做法：筍洗凈，放(fang)入(ru)(ru)沸水(shui)鍋中煮(zhu)5分(fen)鐘，撈出，沖涼(liang)，切(qie)成片;黃(huang)瓜洗凈，切(qie)片。鍋置火上(shang)燒熱，倒入(ru)(ru)植物油，煸(bian)香姜(jiang)末，放(fang)入(ru)(ru)筍片略炒，再放(fang)入(ru)(ru)黃(huang)瓜片，倒入(ru)(ru)料(liao)酒(jiu)，加鹽、味(wei)精和雞湯，用(yong)大火翻(fan)炒幾下，出鍋裝盤即可。
功效：筍是(shi)一(yi)種富有(you)(you)營(ying)養(yang)價值(zhi)并具有(you)(you)醫藥功能的美味(wei)食品，質(zhi)嫩味(wei)鮮，清脆(cui)爽口(kou)，含(han)有(you)(you)蛋白質(zhi)和多(duo)種氨基(ji)酸、維生(sheng)素，以(yi)(yi)(yi)及鈣、磷、鐵等微量(liang)元(yuan)素，還含(han)有(you)(you)豐(feng)富的纖維素，能促進腸道蠕動，預防(fang)便秘。這(zhe)樣的食譜可(ke)(ke)(ke)以(yi)(yi)(yi)有(you)(you)很好的緩解便秘的作用，而且還可(ke)(ke)(ke)以(yi)(yi)(yi)補充(chong)維生(sheng)素，和鮮味(wei)。可(ke)(ke)(ke)以(yi)(yi)(yi)促進食欲還可(ke)(ke)(ke)以(yi)(yi)(yi)潤腸通便。
潤(run)腸(chang)通(tong)便(bian)的(de)(de)食譜大家都知道了吧(ba)，大家都學會了吧(ba)，其中含有豐富的(de)(de)維生(sheng)素和(he)礦(kuang)物質(zhi)，補充蛋(dan)白質(zhi)的(de)(de)同時而且還有開胃助消化(hua)的(de)(de)作用(yong)，適合各類的(de)(de)人(ren)群食用(yong)，可以有很好的(de)(de)潤(run)腸(chang)通(tong)便(bian)的(de)(de)作用(yong)，還能健脾(pi)養胃的(de)(de)功效，大家不妨試試。
(1)蜂蜜：服用蜂蜜可以潤肺止咳，潤腸通便，增強腦力。神經衰落失眠的患者，每晚睡前飲蜂蜜水一杯。或者一杯立健三清沖劑調理腸道，補充腸道益生菌，改善腸道菌群平衡，抑制腐敗菌的生長，清潔腸道;同時產生乳酸和醋酸，刺激腸蠕動，增加糞便的濕度，使大便通暢。
(2)番薯：促進腸蠕動作用，防止便秘。
(3)香蕉：含鈉量低，且不含膽固醇，具有養陰潤肺、清熱生津、潤腸通便的作用。
(4)核桃：能減少腸道對膽固醇的吸收。
(5)松子：被譽為長生果。有軟化血管和防治動脈粥樣硬化的作用。
(6) 通便粥：花生，黃豆各10克(花生，黃豆熱量高，糖尿病人不宜多吃)再加1兩小米，5克枸杞煮粥，利通便。
(7)西葫蘆：又稱美(mei)洲南瓜，含(han)鉀，鎂的比(bi)例較高。還含(han)有(you)較多(duo)的纖維素(su)、半(ban)纖維素(su)、木質(zhi)素(su)和(he)果膠(jiao)等(deng)。這些物質(zhi)不能(neng)被人體(ti)消化酶水(shui)解，但可促進腸(chang)道蠕動，有(you)利于糞(fen)便排出。
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