我應該怎麼排便 必須養成吃早飯的好習慣。

我一定要吃早飯

為了調整生理時鐘，不需要太在意早餐的豐富性。香蕉也有不可缺少的食物纖維來消除排便。重要的是確立吃早飯的觀念。要改善你的體質，首先必須養成吃早飯的習慣。促進 代謝

睡前三小時吃晚飯

怎麼把晚飯和睡覺時間相隔三個小時。飯後馬上上床睡覺的話會變成交感神經的高睡眠狀態，導致副交感神經主導的消化吸收等腸道機能的執行不足，容易引起便秘。因此，晚飯必須在睡覺前3小時吃。

起來喝一杯水

我怎麼排便早上起床後喝一杯白開水，可以潤腸刺激。利用水的力量刺激腸管的話，可以激活腸管的蠕動，有助於養成早上的排便習慣。另外，午飯和晚飯前喝一杯水也有助於改善大便狀況。NMN

沐浴在晨光中

人體每天的生理時鐘超過24小時，與實際生活時間稍有不同。應該注意的是，早上的陽光是調節生理時鐘的關鍵。

當人體沐浴處於晨光中時，調節生理時鐘的信息會傳達到大腦，大腦會將命令切換到自律神經交感神經的活動模式。所以，起床後一定要養成打開窗簾的習慣。即使是陰天或下雨天，站在窗戶旁邊的話，也能得到充足的陽光。NMN

每天步行30分鐘

運動刺激腸胃，幫助排便。

但是，慢跑和肌肉鍛煉等促進呼吸的運動，會引起適合上午進行的交感神經活動，注意晚上應該避免。飯後30分鐘的悠閑散步最有效地改善腸胃蠕動。另外，白天經常爬樓梯，乘坐公共交通工具時站著也可以增加運動量。NMN

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