食療便秘真有效

Part 1 便秘非小事，科學(xué)調(diào)養(yǎng)早防治002 /細(xì)說便秘那些事兒從食物入口到排便是怎樣的過程？... 002哪些排便情況屬正常？..................... 002便秘是怎么回事？............................ 003哪些因素會導(dǎo)致便秘？..................... 004便秘分幾種類型？............................ 005便秘有什么危害？............................ 007009 / 攻克便秘的調(diào)養(yǎng)要點(diǎn)防治便秘的五大要素........................ 009緩解便秘的飲食原則........................ 011生活調(diào)養(yǎng)要點(diǎn).................................. 012 Part 2 吃對常見食物，把握通便良方016／五谷類016／糙米紅薯糙米飯............. 017018／燕麥玉米燕麥粥............. 019燕麥花豆粥............. 019020／蕎麥海帶絲山藥蕎麥面... 021022／粳米海參粳米粥............. 023024／芝麻豆?jié){芝麻糊............. 025芝麻蔬菜沙拉......... 025026／菌豆類026／黃豆黃豆豆?jié){................ 027黃豆白菜燉粉絲...... 027028／紅豆紅豆馬蹄湯............. 029030／綠豆蘆筍綠豆?jié){............. 031綠豆冬瓜海帶湯...... 031032／黑豆胡蘿卜黑豆豆?jié){...... 033蜜汁彩豆................ 033034／蠶豆蠶豆枸杞粥 .......... 035036／豆腐蔬菜澆汁豆腐......... 037嫩南瓜豆腐餅......... 037038／銀耳枇杷銀耳湯............. 039040／黑木耳黃瓜炒木耳............. 041木耳絲瓜湯............. 041042／香菇荷蘭豆炒香菇......... 043花浪香菇................ 043044／口蘑紅薯燒口蘑 .......... 045046／蔬菜類046／大白菜白菜豆腐肉丸 ....... 047048／小白菜芝麻醬拌小白菜...... 049蟹味菇炒小白菜...... 049050／包菜包菜火龍果汁......... 051熗拌包菜................ 051052／菠菜橙香果仁菠菜 ....... 053054／上海青木耳炒上海青......... 055橘子上海青稀粥...... 055056／韭菜松仁炒韭菜............. 057南瓜香菇炒韭菜...... 057058／莧菜香菇莧菜 ............... 059060／生菜生菜雞蛋面............. 061生菜紫甘藍(lán)沙拉...... 061062／茼蒿蒸茼蒿.................... 063草菇扒茼蒿............. 063064／蘆筍西芹蘆筍豆?jié){......... 065蘆筍西紅柿汁......... 065066／竹筍筍菇菜心................ 067068／玉米彩椒山藥炒玉米...... 069鮮奶玉米汁............. 069070／黃瓜玉米黃瓜沙拉......... 071072／南瓜南瓜小米糙米糊...... 073藍(lán)莓南瓜................ 073074／西紅柿西紅柿炒包菜......... 075076／黃花菜黃花菜拌海帶絲...... 077黃花菜魚丸湯......... 077078／黃豆芽涼拌黃豆芽............. 079080／綠豆芽西紅柿豆芽湯......... 081彩椒炒綠豆芽......... 081082／豌豆豌豆炒口蘑............. 083084／白蘿卜橙香蘿卜絲............. 085白蘿卜拌金針菇...... 085086／胡蘿卜松仁胡蘿卜絲......... 087088／土豆黃瓜拌土豆絲......... 089鱈魚土豆湯............. 089090／紅薯蜂蜜蒸紅薯............. 091紅薯核桃飯............. 091092／芋頭粉蒸芋頭................ 093素炒芋頭片............. 093094／魔芋醬燒魔芋豆腐......... 095魔芋豆芽沙拉......... 095096／水果類096／蘋果蘋果蔬菜沙拉 ....... 097098／梨冬瓜雪梨谷芽魚湯... 099雪梨蓮藕汁............. 099100／桑葚桑葚粥.................... 101桑葚黑芝麻糊......... 101102／香蕉香蕉燕麥粥............. 103104／馬蹄馬蹄玉米炒核桃...... 105馬蹄綠豆湯............. 105106／甘蔗川貝甘蔗湯............. 107108／菠蘿萵筍菠蘿蜂蜜汁...... 109菠蘿炒鴨丁............. 109110／哈密瓜哈密瓜酸奶............. 111哈密瓜南瓜稀粥...... 111112／柚子蜜柚豆?jié){ ............... 113114／獼猴桃獼猴桃蛋餅............. 115獼猴桃香蕉汁......... 115116／杏仁胡蘿卜大杏仁沙拉... 117118／核桃仁核桃仁蘋果拌菠菜... 119核桃仁豆腐湯......... 119120／禽畜肉類120／豬肉清燉獅子頭............. 121橄欖雪梨煲瘦肉湯... 121122／鴨肉鴨肉炒菌菇............. 123124／水產(chǎn)類124／海帶綠豆海帶豆?jié){......... 125海帶瓜果沙拉......... 125126／紫菜海帶紫菜紅果湯...... 127128／甲魚山藥甲魚湯............. 129清燉甲魚................ 129130／鱈魚四寶鱈魚丁............. 131132／海參枸杞海參湯............. 133海參炒時(shí)蔬............. 133134／其他134／蜂蜜蜂蜜蛋花湯............. 135136／酸奶哈密瓜雪梨酸奶杯... 137果味酸奶................ 137138／牛奶牛奶炒三丁............. 139 Part 3 辨清慎吃食物，避開飲食禁區(qū)高粱....................... 142薏米....................... 142蓮子....................... 142芡實(shí)....................... 142羊肉....................... 143狗肉....................... 143咸肉....................... 143臘魚....................... 143蝦皮....................... 144石榴....................... 144荔枝....................... 144柿子....................... 144榴蓮....................... 145桂圓....................... 145生香蕉.................... 145芥菜....................... 145莼菜....................... 146炒黃豆.................... 146炒花生米................ 146炒蠶豆.................... 146油條....................... 147茴香....................... 147香椿....................... 147芥末....................... 147干辣椒.................... 148咖喱....................... 148花椒....................... 148豆蔻....................... 148濃茶....................... 149白酒....................... 149咖啡....................... 149巧克力.................... 149 Part 4 藥膳助力，讓您“便”通無阻 152／ 防治便秘通便藥材大本營 大黃............................ 152番瀉葉........................ 152蘆薈............................ 152郁李仁........................ 152柴胡............................ 152陳皮............................ 152白術(shù)............................ 153枸杞............................ 153火麻仁........................ 153紫蘇子........................ 153石斛............................ 153北沙參........................ 153天冬............................ 154麥冬............................ 154枳實(shí)............................ 154桃仁............................ 154決明子........................ 154知母............................ 154柏子仁........................ 155羅漢果........................ 155萊菔子........................ 155肉蓯蓉........................ 155鎖陽............................ 155當(dāng)歸............................ 155大黃蜂蜜潤腸茶...... 156大黃綠茶................ 156番瀉葉茶................ 157南瓜蘆薈汁............. 158蜂蜜蘆薈茶............. 158柴胡苦瓜瘦肉湯...... 159陳皮大米粥............. 160白術(shù)陳皮粥............. 160枸杞拌菠菜............. 161枸杞蜂蜜柚子茶...... 162沙參玉竹雪梨銀耳湯.163天門冬蘿卜湯......... 164麥冬燒黃瓜............. 165枳實(shí)白術(shù)茶............. 166桃仁苦瓜粥............. 166決明子蔬菜湯......... 167草本通便茶............. 168綠豆知母冬瓜湯...... 169柏子仁核桃仁炒豆角.170雞骨草羅漢果馬蹄湯.171山楂萊菔子粥......... 172火麻仁茶................ 173麻仁蘇子粥............. 174石斛枸杞茶............. 174肉蓯蓉蒸鱸魚......... 175鎖陽核桃仁粥......... 176當(dāng)歸黨參馬蹄粥...... 177菊花山楂綠茶......... 178麥芽山楂茶............. 179 PART5 因人調(diào)養(yǎng)，攻克便秘 182／小兒便秘調(diào)養(yǎng)菠菜糊.................... 183土豆稀粥................ 183菠菜芹菜粥............. 184魚肉菜粥................ 184芝麻芋泥................ 185蔬菜豆腐泥............. 185草莓土豆泥............. 186多彩蔬菜肉丸......... 187水果豆腐沙拉......... 188魚丸燉鮮蔬............. 188土豆糙米汁............. 189胡蘿卜酸奶............. 189190／孕產(chǎn)婦便秘調(diào)養(yǎng)蘋果胡蘿卜麥片粥... 191玉米胡蘿卜粥......... 192小米雞蛋粥............. 192紫甘藍(lán)拌茭白......... 193豆腐皮菠菜卷......... 194魚香金針菇............. 194菌菇燒菜心............. 195奶油鱈魚................ 196三文魚蔬菜湯......... 196蓮藕蘿卜排骨湯...... 197櫻桃鮮奶................ 197198／ 更年期人群便秘調(diào)養(yǎng)雜豆糙米粥............. 199黑芝麻牛奶面......... 199三絲面餅................ 200涼拌嫩芹菜............. 201豆腐皮枸杞炒包菜... 201五寶菜.................... 202胡蘿卜炒玉米筍...... 203清炒秀珍菇............. 203馬蹄炒荷蘭豆......... 204肉絲黃豆湯............. 204西紅柿洋蔥芹菜湯... 205206／老年人便秘調(diào)養(yǎng)玉米片紅薯粥......... 207苦瓜胡蘿卜蛋餅...... 207蒸芹菜葉................ 208金麥釀苦瓜............. 208蠔油茭白................ 209香菇扒油麥菜......... 209蘆筍鮮蘑菇炒肉絲... 210節(jié)瓜西紅柿湯......... 211芋頭湯.................... 211核桃仁黑芝麻酸奶... 212翠衣香蕉茶............. 212什錦雜蔬湯............. 213214／久坐族便秘調(diào)養(yǎng)三豆粥.................... 215果仁粥.................... 215香菇瘦肉粥............. 216紅薯糙米餅............. 216圓椒炒芋頭片......... 217五彩鮮果沙拉......... 218芽菜肉末蒸豆腐...... 219小米洋蔥蒸排骨...... 219冬菇玉米排骨湯...... 220南瓜西紅柿土豆湯... 220蘆筍豆?jié){................ 221獼猴桃馬蹄汁......... 221222／ 肥胖者便秘調(diào)養(yǎng)南瓜糙米飯............. 223鮮筍魔芋面............. 223清蒸紅薯................ 224熗拌生菜................ 224山楂銀芽................ 225炒魔芋.................... 226西芹炒南瓜............. 227蘑菇藕片................ 227麥香杏仁豆?jié){......... 228紫甘藍(lán)芹菜汁......... 228