便秘怎么办？10种健康食物助你畅通

 　　We all get a little stuck sometimes.

　　每个人都有不通畅的时候。

　　Constipation can be caused by a host of things: A poor diet, a poor exercise routine and often stress can all contribute to discomfort¹ on the toilet.

　　便秘的原因有很多：饮食不好、锻炼不够、压力频繁都会让你上厕所的时候不畅快。

　　In most cases, adding a little extra fiber² to your diet can help get things moving. The body can't fully³ digest the nutrient⁴, so it comes out in the stool while promoting a healthy intestine⁵. Fruits and veggies are naturally full of the stuff, but some individual foods can help make you more regular than others. According to the Institute of Medicine, men should consume about 38 grams of fiber a day and women should consume 25. Most Americans fall short, eating only 15 grams or so each day.

　　大多数情况下，在你的饮食中加一点额外的纤维素有助于肠道畅通。身体不能完全吸收纤维，所以部分纤维会随粪便排出体外，同时促进了肠道健康。水果和蔬菜富含天然纤维素，另外也有一些食物可以让你的排便比其他人更规律。据美国医学研究所的研究，男性每天需要摄入约38克的膳食纤维，女性需要25克。大多数美国人的摄入量都不够，每天只有15克左右。

　　The foods listed below can help loosen things up; keep it handy for when things don't come as smoothly⁶ as you'd wish. And while an irregular series of bowel⁷ movements is not usually something to worry about, if the problem persists for more than three weeks or you're experiencing extreme discomfort, it's definitely time to seek advice from an expert.

　　下面列举的食物能够促进肠道蠕动，要随时把这份列表放在手边，以应对便便困难的情况。肠道一时运动不规律通常并无大碍，但如果情况持续超过三周，或者你感到极度不适，那你就得马上咨询专家意见了。

　　便秘怎么办？10种健康食物助你畅通

　　1. Raspberries

　　1. 覆盆子（木霉）

　　All berries boast a mighty⁸ fine amount of fiber, but at 8 grams per cup, raspberries stand out. Store a bag of the tart⁹ fruit in the freezer and whenever constipation strikes, add them to your fiber-tastic cereal or oatmeal.

　　所有的莓都含有极其丰富的纤维素，其中覆盆子含有的最多，每一茶杯的覆盆子就有8克纤维素。这种用来制作水果派的水果应该在冰箱存一袋，每当便秘的时候，就在谷类食物或者麦片里加点覆盆子。

　　2. Coffee

　　2. 咖啡

　　You probably drink your routine morning cup to wake up; coffee's natural caffeine content stimulates¹⁰ your brain and prepares you to brace¹¹ the day ahead. Besides that jolt¹², caffeine can also offer a laxativeeffect for some people. As HuffPost previously¹³ reported, it stimulates muscle contractions¹⁴ in the large intestines¹⁵, making things flow. But be careful here: Too many cups will send you running to the bathroom and dealing¹⁶ with diarrhea. Sticking to two to three cups is your safest best.

　　你或许会每天早上都喝一杯咖啡提神。咖啡里天然的咖啡因会使大脑兴奋，让你准备好随时应对一天中的事。除了提神，咖啡对意些人还有通便的功效。HuffPost不久前就报道过，咖啡会刺激大肠肌肉收缩，促进食物流动。不过要注意的是，喝太多的话你会拉肚子的，你会不停地去厕所。坚持喝两、三杯是最有益的。

　　3. Water

　　3. 水

　　Dehydration¹⁷ is one of the most common reasons for constipation. If you're not drinking much water throughout the day, it's time to get on it. Be sure to drink even more when you work out, especially on hotter days.

　　缺水是便秘最常见的原因之一。如果你一天喝的水少，那你就要开始补水了。如果你运动了，特别是在天热的时候，就要保证喝到更多的水。

　　4. Oranges

　　4. 橙子

　　Forgo¹⁸ your a.m. cup of juice for the whole fruit. A standard orange has a little more than 2 grams of fiber, while the juiced version contains little to none. Even more promising¹⁹, a 2008 study found that naringenin, a compound found in citrus fruits, can have a laxative-like effect.

　　抛弃早晨的果汁，换成整个的水果吧。一个普通的橙子含有2克多一点的纤维素，而橙汁几乎不含纤维素。还有更可靠的证据：一项2008年的研究发现，柑橘类水果中含有的柚皮素有类似通便的功效。

　　5. Prunes²¹

　　5. 西梅干

　　Marketers have been trying to give prunes a more elegant reputation for years now, selling the fruit as "dried plum" in attempt to rid it of its reputation for constipation relief. But there's no shame in getting people back to regular. Prunes really do help you poop, thankfully, due to their high insoluble fiber content. Just one little prune²⁰ contains a gram of fiber, which is pretty concentrated for such a small piece of food. Other dried fruits like apricots have similar benefits and can provide the same relief.

　　西梅干是出了名的可以减缓便秘，商家们把西梅干叫成“李子干”来卖，许多年来一直想给西梅干取个更优雅的名声。但是，让人们排便规律的功效也没有什么丢脸的。得益于西梅干中大量的不可溶纤维，它确实能帮助你便便。一个小小的西梅干就含有1克纤维素，对这么一小块的食物来说，这个量可谓超浓缩。其他的脱水水果（像杏干）也有类似的益处，有相同的通便功效。

　　6. Popcorn²²

　　6. 爆米花

　　Isn't it nice to be able to call popcorn a health food? The snack offers about a gram of fiber for every cup. To make the most of popcorn, skip the kind that's drenched²³ in butter and make a plain, all-natural batch²⁴ at home.

　　爆米花能够被叫作健康食品是不是很棒呢？每一杯爆米花能为你提供大约1克的纤维素。不要吃那种泡过黄油的爆米花，在家里自己做一份纯天然的吧，这样才能充分发挥爆米花的功效。

　　7. Flax

　　7. 亚麻

　　Your body can't digest flaxseed whole, but when you're having trouble with the plumbing²⁵, ground flaxseed is worthing adding to already-fibrous foods like oatmeal. A tablespoon of the stuff contains 2 grams of fiber and only 37 calories, meaning it won't add much caloric bulk to your meal. Flaxseed also contains a healthy amount of omega-3 fatty acids, which have been shown to help with depression and Alzheimer's disease.

　　你的身体不能完全消化亚麻籽，但当你排便不畅的时候，在燕麦粥这种本来就富含纤维的食品中加入亚麻籽粉是很有益的。一大勺亚麻籽粉含有2克纤维素，但只有37卡路里，这就意味着它不会给你的一餐增加多少热量。亚麻籽还含有ω-3脂肪酸，含量合适，有益健康，已经有案例显示ω-3脂肪酸能够帮助抑郁症和老年痴呆症的治疗。

　　8. Brown Rice

　　8. 糙米

　　There are 3.5 grams of fiber in a cup of this delicious grain, making it a stellar choice for constipation relief. A 2007 study found that Japanese women who ate the most rice were 41 percent less at-risk for constipation than those who didn't eat as much of the grain. Experts tend to argue that brown rice is healthier than white because it contains more B vitamins, manganese, iron, fiber and fatty acids.

　　这种可口谷物一茶杯的量就含有3.5克纤维物质，是减缓便秘的好选择。一项2007年的研究发现，吃米饭吃得最多的日本女人比起吃得少的，得便秘的风险要低41%。专家们经常争论，说糙米比白米更健康，因为糙米含有更多的维生素B、锰、铁、纤维素和脂肪酸。

　　9. Spinach²⁶

　　9. 菠菜

　　Popeye was right to promote spinach as a muscle-builder, but he should have also touted²⁷ the leafy green's ability to help you poop. (Strong muscles and a regular bathroom schedule? Sounds like a dream). A cup of boiled spinach has 4 grams of fiber and more than 150 mg of magnesium²⁸, a mineral that has laxative powers.

　　大力水手宣传菠菜的增肌效果没有错，但他应该也吹捧一下菠菜通便的功效。（又能让你肌肉健壮又能让你排便规律？听起来像梦一样。）一茶杯份量的水煮菠菜含有4克纤维素和超过150微克的镁，这种矿物元素也有通便功效。

　　10. Yogurt

　　10. 酸奶

　　As Jamie Lee Curtis will tell ya, yogurt's probiotic presence can improve the consistency²⁹ and frequency of your poops. A 2014 analysis found that the probiotics in yogurt helped people poop more often and more comfortably. You don't need to buy Activia to get the benefits.

　　杰米?李?柯蒂斯会跟你说，酸奶中的益生菌能让你的排便更加顺畅规律。一项2014年的分析报告发现，酸奶中的益生菌能让人们排便更频繁、舒畅。不是非要达能酸奶才有这种益处。

1 discomfort   

n.不舒服，不安，难过，困难，不方便

参考例句：

• One has to bear a little discomfort while travelling.旅行中总要忍受一点不便。
• She turned red with discomfort when the teacher spoke.老师讲话时她不好意思地红着脸。

2 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

3 fully   

adv.完全地，全部地，彻底地；充分地

参考例句：

• The doctor asked me to breathe in,then to breathe out fully.医生让我先吸气，然后全部呼出。
• They soon became fully integrated into the local community.他们很快就完全融入了当地人的圈子。

4 nutrient   

adj.营养的，滋养的；n.营养物，营养品

参考例句：

• Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
• The roots transmit moisture and nutrient to the trunk and branches.根将水分和养料输送到干和枝。

5 intestine   

adj.内部的；国内的；n.肠

参考例句：

• This vitamin is absorbed through the walls of the small intestine.这种维生素通过小肠壁被吸收。
• The service productivity is the function,including external efficiency,intestine efficiency and capacity efficiency.服务业的生产率是一个包含有外部效率、内部效率和能力效率的函数。

6 smoothly   

adv.平滑地，顺利地，流利地，流畅地

参考例句：

• The workmen are very cooperative,so the work goes on smoothly.工人们十分合作，所以工作进展顺利。
• Just change one or two words and the sentence will read smoothly.这句话只要动一两个字就顺了。

7 bowel   

n.肠(尤指人肠)；内部，深处

参考例句：

• Irritable bowel syndrome seems to affect more women than men.女性比男性更易患肠易激综合征。
• Have you had a bowel movement today?你今天有排便吗？

8 mighty   

adj.强有力的；巨大的

参考例句：

• A mighty force was about to break loose.一股巨大的力量即将迸发而出。
• The mighty iceberg came into view.巨大的冰山出现在眼前。

9 tart   

adj.酸的；尖酸的，刻薄的；n.果馅饼；淫妇

参考例句：

• She was learning how to make a fruit tart in class.她正在课上学习如何制作水果馅饼。
• She replied in her usual tart and offhand way.她开口回答了，用她平常那种尖酸刻薄的声调随口说道。

10 stimulates   

v.刺激( stimulate的第三人称单数 )；激励；使兴奋；起兴奋作用，起刺激作用，起促进作用

参考例句：

• Exercise stimulates the body. 运动促进身体健康。 来自《简明英汉词典》
• Alcohol stimulates the action of the heart. 酒刺激心脏的活动。 来自《现代英汉综合大词典》

11 brace   

n. 支柱,曲柄,大括号; v. 绷紧,顶住,(为困难或坏事)做准备

参考例句：

• My daughter has to wear a brace on her teeth. 我的女儿得戴牙套以矫正牙齿。
• You had better brace yourself for some bad news. 有些坏消息,你最好做好准备。

12 jolt   

v.（使）摇动，（使）震动，（使）颠簸

参考例句：

• We were worried that one tiny jolt could worsen her injuries.我们担心稍微颠簸一下就可能会使她的伤势恶化。
• They were working frantically in the fear that an aftershock would jolt the house again.他们拼命地干着，担心余震可能会使房子再次受到震动。

13 previously   

adv.以前，先前（地）

参考例句：

• The bicycle tyre blew out at a previously damaged point.自行车胎在以前损坏过的地方又爆开了。
• Let me digress for a moment and explain what had happened previously.让我岔开一会儿，解释原先发生了什么。

14 contractions   

n.收缩( contraction的名词复数 )；缩减；缩略词；（分娩时）子宫收缩

参考例句：

• Contractions are much more common in speech than in writing. 缩略词在口语里比在书写中常见得多。 来自《简明英汉词典》
• Muscle contractions are powered by the chemical adenosine triphosphate(ATP ). 肌肉收缩是由化学物质三磷酸腺苷(ATP)提供动力的。 来自辞典例句

15 intestines   

n.肠( intestine的名词复数 )

参考例句：

• Perhaps the most serious problems occur in the stomach and intestines. 最严重的问题或许出现在胃和肠里。 来自辞典例句
• The traps of carnivorous plants function a little like the stomachs and small intestines of animals. 食肉植物的捕蝇器起着动物的胃和小肠的作用。 来自辞典例句

16 dealing   

n.经商方法，待人态度

参考例句：

• This store has an excellent reputation for fair dealing.该商店因买卖公道而享有极高的声誉。
• His fair dealing earned our confidence.他的诚实的行为获得我们的信任。

17 dehydration   

n.脱水，干燥

参考例句：

• He died from severe dehydration.他死于严重脱水。
• The eyes are often retracted from dehydration.眼睛常因脱水而凹陷。

18 forgo   

v.放弃，抛弃

参考例句：

• Time to prepare was a luxuary he would have to forgo.因为时间不够，他不得不放弃做准备工作。
• She would willingly forgo a birthday treat if only her warring parents would declare a truce.只要她的父母停止争吵，她愿意放弃生日宴请。

19 promising   

adj.有希望的，有前途的

参考例句：

• The results of the experiments are very promising.实验的结果充满了希望。
• We're trying to bring along one or two promising young swimmers.我们正设法培养出一两名有前途的年轻游泳选手。

20 prune   

n.酶干；vt.修剪，砍掉，削减；vi.删除

参考例句：

• Will you prune away the unnecessary adjectives in the passage?把这段文字中不必要的形容词删去好吗？
• It is our job to prune the side branches of these trees.我们的工作就是修剪这些树的侧枝。

21 prunes   

n.西梅脯，西梅干( prune的名词复数 )v.修剪（树木等）( prune的第三人称单数 )；精简某事物，除去某事物多余的部分

参考例句：

• Dried fruits such as prunes, pears, and peaches, are stewed. 梅干、梨脯、桃脯等干果，都是炖过的。 来自辞典例句
• We had stewed prunes for breakfast. 我们早饭吃炖梅干。 来自辞典例句

22 popcorn   

n.爆米花

参考例句：

• I like to eat popcorn when I am watching TV play at home.当我在家观看电视剧时，喜欢吃爆米花。
• He still stood behind his cash register stuffing his mouth with popcorn.他仍站在收银机后，嘴里塞满了爆米花。

23 drenched   

adj.湿透的；充满的v.使湿透( drench的过去式和过去分词 )；在某人（某物）上大量使用（某液体）

参考例句：

• We were caught in the storm and got drenched to the skin. 我们遇上了暴雨，淋得浑身透湿。
• The rain drenched us. 雨把我们淋得湿透。 来自《简明英汉词典》

24 batch   

n.一批(组，群)；一批生产量

参考例句：

• The first batch of cakes was burnt.第一炉蛋糕烤焦了。
• I have a batch of letters to answer.我有一批信要回复。

25 plumbing   

n.水管装置；水暖工的工作；管道工程v.用铅锤测量（plumb的现在分词）；探究

参考例句：

• She spent her life plumbing the mysteries of the human psyche. 她毕生探索人类心灵的奥秘。
• They're going to have to put in new plumbing. 他们将需要安装新的水管。 来自《简明英汉词典》

26 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

27 touted   

v.兜售( tout的过去式和过去分词 )；招揽；侦查；探听赛马情报

参考例句：

• She's being touted as the next leader of the party. 她被吹捧为该党的下一任领导人。
• People said that he touted for his mother and sister. 据说，他给母亲和姐姐拉生意。 来自辞典例句

28 magnesium   

n.镁

参考例句：

• Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
• The water contains high amounts of magnesium.这水含有大量的镁。

29 consistency   

n.一贯性，前后一致，稳定性；(液体的)浓度

参考例句：

• Your behaviour lacks consistency.你的行为缺乏一贯性。
• We appreciate the consistency and stability in China and in Chinese politics.我们赞赏中国及其政策的连续性和稳定性。