Constipation occurs when the movement of food through the digestive system slows down, causing infrequent bowel movements or difficulty passing stools.

當食物通過消化系統的速度減慢，導致排便次數減少或排便困難時，就會出現便祕。

One major cause of constipation is a lack of fiber in the diet.

造成便祕的一個主要原因是飲食中缺乏纖維。

Fiber helps soften stool and promote regular bowel movements by adding bulk to waste material in the colon.

纖維有助於軟化糞便，並通過增加結腸中廢物的體積來促進正常排便。

Inadequate fluid intake can also lead to constipation as it reduces the amount of water available for lubricating and softening the stool.

液體攝入不足也會導致便祕，因為它會減少可用於潤滑和軟化糞便的水分。

Another factor that can cause constipation is physical inactivity.

導致便祕的另一個因素是缺乏運動。

Exercise helps stimulate muscle contractions in the intestines, promoting healthy digestion and waste elimination.

運動有助於刺激腸道肌肉收縮，促進健康的消化和廢物排出。

Certain medications like painkillers, antidepressants, antacids, iron supplements and diuretics may also contribute to constipation.

某些藥物如止痛藥、抗抑鬱藥、抗酸劑、鐵補充劑和利尿劑也可能導致便祕。

In addition, stress and anxiety can affect digestion by disrupting nerve signals between the brain and the gut.

此外，壓力和焦慮會擾亂大腦和腸道之間的神經信號，從而影響消化。

Also, ignoring or delaying urges to have a bowel movement may also make stools harder and more difficult to pass over time.

此外，忽視或延遲排便的衝動也會使大便變得更難排出。

In this video, however, we'll be exploring the top 7 drinks that relieve constipation quickly and how to prevent future constipation.

不過，在本視頻中，我們將探討能快速緩解便祕的 7 大飲料，以及如何預防未來的便祕。

There are several drinks that can offer relief.

有幾種飲料可以緩解症狀。

The key is to choose beverages that are high in fiber or have natural laxative properties.

關鍵是要選擇高纖維或具有天然通便功能的飲料。

Number one we have on the list is prune juice.

榜上有名的是西梅汁。

Prune juice is a natural laxative that can help relieve constipation.

西梅汁是一種天然的瀉藥，有助於緩解便祕。

It's made from dried plums, which are high in fiber and sorbitol.

它由李子乾製成，李子幹富含纖維和山梨醇。

Sorbitol is a sugar alcohol that has a mild laxative effect.

山梨醇是一種糖醇，具有輕微的通便作用。

Drinking prune juice on an empty stomach in the morning can stimulate bowel movements and help cleanse your digestive system.

早上空腹飲用西梅汁可以刺激腸道蠕動，幫助清潔消化系統。

This is because the fiber in prune juice adds bulk to your stool, making it easier to pass.

這是因為西梅汁中的纖維能增加糞便的體積，使其更容易排出。

It's important not to overdo it with prune juice as excessive consumption can lead to diarrhea and abdominal discomfort.

重要的是不要過量飲用西梅汁，因為過量飲用會導致腹瀉和腹部不適。

Start with small servings and gradually increase as needed until you achieve desired results.

從少量開始，根據需要逐漸增加，直到達到理想效果。

Number two.

二號

Fennel tea.

茴香茶

Fennel tea is a popular herbal drink known for its digestive properties.

茴香茶是一種廣受歡迎的草藥飲品，具有助消化的功效。

Fennel seeds contain compounds that can help relax the muscles in the intestines, allowing stool to pass more easily.

茴香籽含有的化合物有助於放鬆腸道肌肉，使糞便更容易排出。

In addition to aiding digestion, fennel tea has several other potential health benefits.

除了幫助消化，茴香茶還有其他一些潛在的健康益處。

It may help reduce inflammation and bloating, improve respiratory function, and even boost milk production in nursing mothers.

它可以幫助減輕發炎和腹脹，改善呼吸功能，甚至促進哺乳期母親的乳汁分泌。

To make fennel tea at home, simply steep one teaspoon of crushed fennel seeds in hot water for five to ten minutes.

在家制作茴香茶時，只需將一茶匙碾碎的茴香籽放入熱水中浸泡五到十分鐘即可。

You can also purchase pre-made fennel tea bags at most health food stores.

您也可以在大多數健康食品店購買預製的茴香茶包。

If you're finding this information helpful at all, please hit the like, subscribe, and turn all notifications on to stay updated with my latest health and nutrition tips.

如果您覺得這些資訊對您有幫助，請點擊 "喜歡"、訂閱並打開所有通知，以便隨時瞭解我的最新健康和營養小貼士。

Number three.

三號

Hot lemon water.

熱檸檬水

This simple yet effective drink is made by adding fresh lemon juice to hot water and drinking it first thing in the morning.

在熱水中加入新鮮檸檬汁，每天早上第一件事就是飲用這種簡單而有效的飲料。

The acidity of lemon helps stimulate bowel movements, while the warm water relaxes the digestive muscles.

檸檬的酸性有助於刺激腸道蠕動，而溫水則能放鬆消化道肌肉。

Drinking hot lemon water on an empty stomach can also help flush out toxins from your system.

空腹飲用熱檸檬水也有助於排出體內毒素。

Lemons are rich in vitamin C, which supports healthy digestion by promoting the production of bile.

檸檬含有豐富的維生素 C，能促進膽汁分泌，有助於健康消化。

Bile breaks down fat molecules so they can be easily absorbed into your bloodstream.

膽汁能分解脂肪分子，使其容易被血液吸收。

When your body lacks enough bile, it slows down digestion, leading to constipation.

當人體缺乏足夠的膽汁時，消化速度就會減慢，從而導致便祕。

Drinking hot lemon water regularly as part of a healthy diet will not only help you poop immediately, but also have many other health benefits, such as enhancing your skin's health, boosting your immune system, and helping you lose weight.

作為健康飲食的一部分，經常喝熱檸檬水不僅能讓你立即排便，而且對健康還有很多好處，比如增強皮膚健康、提高免疫力和幫助減肥。

Number four.

第四個

Apple cider vinegar.

蘋果醋

Apple cider vinegar has been touted as a natural remedy for many ailments, including constipation.

蘋果醋被譽為治療包括便祕在內的多種疾病的天然良藥。

While there's no scientific evidence that supports the effectiveness of apple cider vinegar for treating constipation, some people swear by its benefits.

雖然沒有科學證據證明蘋果醋對治療便祕有效，但有些人對蘋果醋的好處信誓旦旦。

It's important to note that excessive consumption of apple cider vinegar may cause side effects such as throat irritation or low potassium levels.

值得注意的是，過量飲用蘋果醋可能會導致副作用，如喉嚨不適或低鉀。

One way to use apple cider vinegar for constipation relief is to mix one tablespoon of it with a glass of warm water and drink it on an empty stomach in the morning.

使用蘋果醋緩解便祕的一種方法是將一湯匙蘋果醋與一杯溫水混合，在早晨空腹時飲用。

Alternatively, you can add apple cider vinegar to your salad dressing or use it in cooking.

此外，您還可以在沙拉醬中添加蘋果醋，或將其用於烹飪。

If you're considering using this home remedy, talk to your doctor first and make sure it doesn't interfere with any medications you're taking.

如果您考慮使用這種家庭療法，請先諮詢醫生，確保它不會干擾您正在服用的任何藥物。

As with any natural remedy, results may vary from person to person, so listen to your body and adjust accordingly.

與任何自然療法一樣，效果可能因人而異，是以要聽從自己的身體，並做出相應調整。

Number five.

第五個

Pear juice.

梨汁

This sweet and refreshing drink contains fiber, which helps to promote bowel movements.

這種甜美清爽的飲料含有纖維，有助於促進腸道蠕動。

And it's also rich in sorbitol.

它還富含山梨醇。

Drinking pear juice regularly can help prevent constipation from occurring in the first place.

常喝梨汁有助於從根本上預防便祕。

It's best to choose fresh ripe pears and make your own juice at home for maximum benefits.

最好選擇新鮮成熟的梨，自己在家榨汁飲用，以獲得最大益處。

In addition to being an effective remedy for constipation, pear juice also offers many other health benefits.

梨汁除了能有效治療便祕外，還具有許多其他健康益處。

It's high in vitamin C and antioxidants that support overall immune system function.

它富含維生素 C 和抗氧化劑，可支持免疫系統的整體功能。

Number six.

六號

Coffee.

咖啡

The caffeine found in coffee stimulates the muscles in the digestive system and promotes bowel movements.

咖啡中的咖啡因能刺激消化系統的肌肉，促進排便。

However, it is important to note that drinking too much coffee can have the opposite effect and actually cause dehydration, leading to further constipation.

不過，需要注意的是，喝太多咖啡可能會產生相反的效果，實際上會造成脫水，從而進一步導致便祕。

It's recommended to limit your intake of coffee and pair it with plenty of water or other hydrating fluids.

建議限制咖啡的攝入量，並搭配大量的水或其他補充水分的液體。

It's worth noting that not everyone reacts positively to consuming coffee for relief from constipation.

值得注意的是，並不是每個人都對飲用咖啡緩解便祕有積極的反應。

Some individuals may experience adverse effects, such as increased heart rate or anxiety, due to the caffeine content.

由於含有咖啡因，有些人可能會出現不良反應，如心跳加快或焦慮。

In these cases, alternative drinks should be considered as part of their diet plan.

在這種情況下，應考慮將替代飲料作為飲食計劃的一部分。

So, how to prevent future constipation?

那麼，如何預防未來的便祕呢？

Preventing future constipation is just as important as relieving it.

預防未來的便祕與緩解便祕同樣重要。

One of the easiest ways to prevent constipation is by drinking enough water throughout the day.

預防便祕最簡單的方法之一就是每天喝足夠的水。

Water helps soften stools, making them easier to pass.

水有助於軟化糞便，使其更容易排出。

Fibre-rich foods are also essential for preventing constipation.

富含纖維的食物對預防便祕也至關重要。

Foods such as fruits, vegetables, whole grains and legumes can help improve bowel movements.

水果、蔬菜、全穀物和豆類等食物有助於改善腸道蠕動。

It's recommended that adults consume at least 25 to 30 grams of fibre per day.

建議成年人每天至少攝入 25 至 30 克纖維。

Regular exercise can also help prevent constipation by stimulating intestinal contractions.

經常運動還能刺激腸道收縮，有助於預防便祕。

Even light activities like walking or stretching can make a difference.

即使是散步或伸展運動這樣的輕微活動，也能帶來不同的效果。

In addition, avoid delaying bathroom breaks especially when you feel like having one, in order to not disrupt your usual routine or schedule during workdays or other appointments.

此外，特別是在你想上廁所的時候，要避免拖延上廁所的時間，以免在工作日或其他約會期間打亂你的正常作息或日程安排。

Taking care of your digestive health through healthy habits can go a long way toward preventing future episodes of constipation.

通過養成健康的生活習慣來保護消化系統的健康，對預防未來的便祕發作大有裨益。

Thanks for watching and see you in the next video.

感謝觀看，下期視頻再見。