1. Apple:
Apples are a fruit rich in dietary fiber, especially the peel is rich in pectin, which helps to promote intestinal peristalsis and bowel movements. The soluble fiber in it can absorb water, form a gelatinous substance, soften stools, and relieve symptoms of constipation. At the same time, apples also contain natural fructose, which can provide energy and make the intestines more active. In addition, apples are also rich in antioxidants, which help maintain a healthy gut.
Recommended method: apple and pear soup
Ingredients: 2 apples, peeled and cored, diced; 2 pears, peeled, pitted, diced; Rock sugar to taste; Water 1500 ml.
Steps:1Ingredients: Peel and core the apples and cut them into cubes; Peel and core the pears, cut into cubes and set aside.
2.Boil water: Add enough water to a pot, add apple and pear chunks and bring to a boil over high heat.
3.Boiling: After bringing the water to a boil, skim off the foam.
4.Add rock sugar: Add an appropriate amount of rock sugar to the boiling water and adjust the sugar to your taste.
5.Continue to boil: Continue to bring the water to a boil over medium-low heat, making sure the apples and pears are fully released from the sweet juices.
6.Adjust the heat: Adjust the heat and cook for about 15-20 minutes, until the water is sweet and the juices are combined.
7.Remove from the pan: Check the taste to make sure the rock sugar is completely melted and the soup is ready to be removed from the pan.
8.Plating: Pour the boiled apple and pear soup into a bowl.
9.Enjoy: Serve the soup hot or wait for it to cool down slightly.
Tips: 1) Use fresh, ripe apples and pears for a more delicious taste.
2) The amount of rock sugar can be increased or decreased according to personal taste.
3) Pay attention to the heat during cooking to avoid excessive evaporation of water and maintain the sweet taste of the soup.
2. Broccoli:
Broccoli is a green vegetable that is rich in dietary fiber, vitamins, and minerals. The dietary fiber in it helps to increase the volume of stool, promote intestinal peristalsis, slow down the residence time of feces in the intestines, and facilitate bowel movements. In addition, broccoli is also rich in vitamin C and folic acid, which play an important role in maintaining the health of the intestinal mucosa and promoting nutrient absorption.
Recommended method: Stir-fried shrimp with broccoli
Ingredients: 1 handful of broccoli, cut into florets; 200g fresh shrimp, shelled and shrimp line; 2 garlic cloves, minced; 1 piece of ginger, minced; 2 scoops light soy sauce; 1 tablespoon cooking wine; Salt in small amounts; Essence of chicken to taste; pepper to taste; Cooking oil to taste.
Steps:1Ingredients: Cut the broccoli into small florets, remove the shrimp from the shell and shrimp line, and mince the garlic and ginger for later use.
2.Blanch broccoli: Add an appropriate amount of water to the pot, add a small amount of salt, and blanch the broccoli in boiling water, not too long, to maintain the crisp and tender texture of the vegetables.
3.Stir-fried shrimp: Add an appropriate amount of cooking oil to another pot, add minced ginger and minced garlic and stir-fry until fragrant, add the shrimp and stir-fry until browned.
4.Seasoning: Add light soy sauce and cooking wine, continue to stir-fry well, so that the shrimp evenly absorb the flavor.
5.Sautéed broccoli: Add the blanched broccoli and continue to stir-fry so that the seasoning coats the vegetables and shrimp well.
6.Season and stir-fry: Add a small amount of salt, chicken essence and pepper and continue to stir-fry to adjust the taste.
7.Remove from the pan: Make sure the shrimp and broccoli are thoroughly sautéed and the flavor is absorbed before removing from the pan.
8.Serving: Place the sautéed broccoli shrimp on a plate and garnish with chopped chives or sesame seeds.
9.Enjoy: Stir-fried shrimp with broccoli is ready to serve with rice or pasta.
Tips: 1) Make sure the shrimp is stir-fried until it changes color to avoid overcooking and sticky texture.
2) You can add an appropriate amount of chili pepper or Sichuan pepper according to personal taste to increase the spicy taste.
3) Blanch broccoli for too long to preserve its crisp and tender texture.
4) Use fresh shrimp to enhance the taste of the dish.
3. Legumes:
Legumes such as black beans, red beans, mung beans, etc., are high-quality dietary fiber and protein**. Dietary fiber helps to increase the volume of intestinal contents, promote intestinal peristalsis, slow down the residence time of stool in the intestines, and is very helpful in relieving constipation. In addition, beans are also rich in plant protein, which provides adequate nutrients for the intestines. At the same time, the minerals and vitamins in legumes also play a positive role in overall gut health.
Recommended method: black bean crucian carp soup
Ingredients: 100 grams of black beans; 1 crucian carp (about 500 grams); 1 piece of ginger, sliced; 1 green onion, cut into sections; 2 tablespoons cooking wine; Salt to taste; Cooking oil to taste. Water 1500 ml.
Steps:1Prepare the ingredients: Soak the black beans in advance, remove the scales and internal organs of the crucian carp, clean it, slice the ginger, and cut the green onions into sections for later use.
2.Stewed black beans: Put the soaked black beans into water, add ginger slices and green onions, and simmer over medium-low heat for 30 minutes until the black beans are ripe.
3.To treat the crucian carp: Make some knife edges on the surface of the crucian carp, spread evenly with cooking wine, and marinate for a while.
4.Fish Soup: Add the marinated crucian carp to the stewed black bean soup and continue to simmer for 15-20 minutes, until the fish is cooked and the flavor melts into the soup.
5.Seasoning: Add salt to taste and adjust to taste.
6.Continue to simmer: Continue to simmer for 10-15 minutes to allow the fish to absorb the flavor and ensure that the soup is fresh.
7.Remove from the pot: Check the taste to make sure the soup is flavorful, and then remove from the pot.
8.Serving: Place the stewed black bean crucian carp soup in a bowl and garnish with some chopped green onions.
9.Enjoy: Serve with rice or pasta and a hot black bean crucian carp soup.
Tips: 1) Black beans can be soaked in advance before simmering to shorten the cooking time.
2) The marinating time of crucian carp should not be too long to avoid affecting the taste of the fish.
3) The taste of the soup can be adjusted appropriately according to personal taste, and some ginger slices can also be added to enhance the fragrance.
4. Oatmeal:
Cereals are a high-quality, whole-grain food that is rich in dietary fiber, vitamins, and minerals. The soluble fiber in it helps absorb water into a gelatinous substance, softens the stool, promotes intestinal peristalsis, and relieves the symptoms of constipation. The B vitamins and minerals in cereal, such as magnesium and manganese, also play an important supporting role in gut health.
Recommended practice: Milk cereal
Ingredients: 1 2 cups rolled oats; 2 cups milk; 2 cups water; Sugar or honey to taste; Fresh fruits (e.g. bananas, blueberries, strawberries, etc.) Cut into cubes (optional).
Steps:1Prepare the ingredients: Prepare the oatmeal, milk, water, sugar, or honey. If you like, you can prepare some fresh fruit as an ingredient.
2.Cook the oatmeal: Put the oatmeal and water in a pot and bring to a boil over medium-low heat. Stir from time to time to prevent the oats from sticking to the bottom of the pan.
3.Add the milk: When the oatmeal starts to soften, add the milk and continue to stir well.
4.Seasoning: Add an appropriate amount of sugar or honey to taste and stir well.
5.Simmer: Continue to simmer the oatmeal and milk mixture until the desired consistency of the porridge is reached. Pay attention to the heat when stirring to avoid the oats sticking to the pan.
6.Remove from the heat: Simmer until the congee is of the right consistency, then turn off the heat.
7.Serving: Place the stewed milk porridge in a bowl.
8.Add fruit: If you prefer, add some fresh fruit chunks to the porridge for added flavor and nutrients.
9.Enjoy: The hot milk cereal porridge can be eaten as is, or you can add some nuts, honey, or other condiments to your personal preference.
Tips: 1) The temperature of the milk can be selected according to the personal taste, and those who like hot and cold can add cold milk at the end.
2) A small amount of fruit pieces can be added to the boiling process of oatmeal to add texture and aroma.
3) If time permits, add some nuts or dried fruits to your oatmeal to enhance the taste and nutritional value.
5. Fungus:
Fungus is a low-calorie, high-dietary fiber food, especially rich in soluble dietary fiber. This fiber absorbs water in the intestines and forms a gelatinous substance that increases stool bulk and promotes bowel movements. In addition, fungus is also rich in trace elements, such as iron, zinc, selenium, etc., which help maintain the health of the intestinal mucosa.
Recommended method: Spinach mixed with fungus
Ingredients: 200g spinach, washed and cut into sections; 50 grams of fungus, shredded; 2 garlic cloves, minced; Light soy sauce 15 scoops; vinegar 1 tablespoon; Cooking oil to taste. Salt and sugar to taste; Sesame oil (optional) Appropriate amount.
Steps:1Ingredients: Wash and cut the spinach into sections, shred the fungus, mince the garlic and set aside.
2.Blanch the spinach: Blanch the chopped spinach in boiling water, remove it after blanching, overcool it in water, and drain the water.
3.Prepare the spinach dressing: Mix light soy sauce, vinegar, salt, and sugar to taste.
4.Stir-fry fungus: Add an appropriate amount of cooking oil to a wok, add minced garlic and stir-fry until fragrant, add shredded fungus and stir-fry until cooked through.
5.Mix the spinach: Mix the blanched spinach with the sautéed fungus and mix well.
6.Seasoning: Add the mixed spinach fungus to the pre-mixed mix and stir well.
7.Flavor: If you like, you can add an appropriate amount of sesame oil to enhance the flavor.
8.Remove from the pan: Make sure all the seasonings are evenly mixed before removing from the pan.
9.Serving: Place the mixed spinach fungus on a plate.
10.Enjoy: Delicious spinach tossed with fungus is ready to serve with rice or as a coleslaw.
Tips: 1) The fungus can be made in advance to remove impurities during soaking and have a better taste.
2) Don't blanch the spinach for too long to keep the vegetables bright green.
3) The taste of the mixture can be adjusted according to personal taste, increasing or decreasing the degree of sweet, sour and salty.
Sixth, white radish:
White radish is a common root vegetable that is rich in dietary fiber, vitamin C, and sulfide. The dietary fiber in it can increase the volume of stool, promote intestinal peristalsis, and relieve constipation. White radish also contains spicy ingredients, which help stimulate gastrointestinal motility, promote appetite and digestive juice secretion, and improve overall intestinal health.
Recommended method: Beef stew with white radish
Ingredients: 500g beef cubes, diced; 1 white radish, peeled and diced; 3 slices of ginger; 1 green onion, cut into sections; 2 tablespoons cooking wine; 2 scoops light soy sauce; 1 tablespoon brown sugar; Salt to taste; Cooking oil to taste. Water to taste.
Steps:1Ingredients: Cut the beef into cubes, peel and cut the white radish, slice the ginger, and cut the green onion into pieces for later use.
2.Blanch buffalo beef: Blanch the cut beef pieces in boiling water, remove the blood foam and set aside.
3.Stir-fried beef: Add an appropriate amount of cooking oil to the wok, add ginger slices and green onions and stir-fry until fragrant, add the beef cubes and fry until golden brown on both sides.
4.Add cooking wine: Add cooking wine and simmer for a while to let the beef absorb the flavor.
5.Add water and blanch: Add enough water and when the water boils, blanch the beef and skim off the foam.
6.Add seasoning: Add light soy sauce and brown sugar, season to taste and stir well.
7.Add the white radish: Add the white radish cubes, reduce the heat to medium-low heat, cover and simmer slowly.
8.Stew: Simmer a few times to make sure the beef and radish are fully flavored until the beef is crispy and the radish is soft and glutinous.
9.Salt to taste: Finally, add an appropriate amount of salt, stir well, and adjust the taste again according to personal taste.
10.Remove from the pan: Make sure the beef and daikon radish are flavorful and simmered before removing from the pan.
11.Serving: Serve the stewed beef with white radish and garnish with some chopped green onions.
12.Enjoy: A delicious white radish beef stew can be enjoyed with rice or pasta.
Tips: 1) The size of the beef cubes can be adjusted according to personal preference and taste needs.
2) When simmering, the heat is moderate, so that the beef and white radish can slowly absorb the flavor and make it more delicious and delicious.
3) If you like the taste of thick soup, you can reduce the amount of water and use beef bones to make soup stock in advance.
4) Choose a variety with a softer texture for white radish, which is easier to absorb when stewed.
Overall, food plays a non-negligible role in promoting bowel movements and improving intestinal health. By increasing the intake of foods rich in dietary fiber such as apples, broccoli, beans, cereals, fungus, white radish, etc., we can provide sufficient nutrients and fiber for the intestines, promote intestinal peristalsis, increase stool volume, and thus reduce the problem of constipation. In addition, drinking plenty of water and maintaining a regular routine are also key to maintaining intestinal health. While adjusting the diet, it is recommended to increase the appropriate amount of exercise according to the individual's physical condition, form good living habits, comprehensively improve the level of intestinal health, and enjoy a more comfortable life.