产后便秘是产后的一大问题，其实，除了多下床走动之外，吃对食物也是可以有效缓解的，比如说核桃。有助缓解疲劳、润肠护肤，就是不错的饮食调理选择。
Postpartum constipation is a major problem postpartum, in fact, in addition to more than walking out of bed, eating can also effectively alleviate the food, such as walnuts. Help relieve fatigue, Runchang skin care, is a good diet conditioning options.
核桃的膳食纤维含量很丰富，可促进肠胃蠕动，有助产妇预防便秘；核桃中富含丰富的ω-3脂肪酸，可以减少产后妈咪患抑郁症的几率；核桃中的维生素E是强力的抗氧化剂，可延缓衰老；核桃仁富含的油脂，有利于润泽肌肤，每天吃几个核桃，或者喝加进核桃的粥，坚持一段时间，会感到皮肤细腻、滋润了一些。
Walnut is very rich in dietary fiber, can promote gastrointestinal peristalsis, help puerpera constipation; rich in Omega -3 fatty acids in walnut, can reduce the risk of suffering from depression postpartum mummy; walnut vitamin E is a potent antioxidant, can delay aging; walnut is rich in fat, helps to moisturize the skin, eat a few walnuts every day, or drink into the walnut porridge, insist on a period of time, the skin will feel fine, and some.
《本草纲目》中也记载，核桃可补气养血，润燥化痰，温肺润肠，治虚寒喘咳。中医认为核桃性温、味甘，有健胃、补血、润肺、乌须发、润肠等作用，坐月子妇女多吃核桃，可以弥补虚劳耗损的体力。
"Compendium of Materia Medica" also records, walnuts Qi Nourishing, Runzao phlegm, warming lung Runchang, governance deficiency cough. Chinese medicine believes that walnuts and warm, sweet, stomach, blood, lungs, black hair, Runchang effect, confinement of women eat more walnuts, can make up for the loss of physical weakness.
核桃既然对月子妈咪如此只好，那么该如何吃呢？下面介绍两款适合月子期间食用的核桃食谱，都是缓解产后便秘的法宝哦！
Walnut since to confinement mommy so have to, so how to eat? The following two introduced during the period of eating walnut recipes, are to ease postpartum constipation magic weapon!
核桃杂粮粥
Walnut grains porridge
杂粮含有较多的膳食纤维素，膳食纤维素经过代谢的作用，可以促进肠蠕动，预防和缓解便秘。食用核桃则可以帮助人体补充蛋白质、维生素和矿物质，可以提高免疫力和补充精力。
Coarse cereals contain more dietary fiber, and dietary cellulose can promote intestinal peristalsis, prevent and relieve constipation through metabolism. Eating walnuts can help people to add protein, vitamins and minerals, can improve immunity and energy supplement.
准备食材：杂粮(花生、黑米、红豆混合)50克、核桃20克、大米50克、冰糖1茶匙
Prepare ingredients: coarse cereals (peanut, black rice, red bean mixed) 50 grams, walnut 20 grams, rice 50 grams, 1 teaspoons of crystal sugar
步骤1：将花生洗干净。
Step 1: clean the peanuts.
步骤2：将红豆和黑米洗净，与花生一起浸泡清水约半个小时。
Step 2: wash red beans and black rice, soak water with peanuts for about half an hour.
步骤3：锅中放入大米和杂粮米，倒入满八成锅的水，用大火煮开，一边煮，一边用筷子搅拌，避免糊锅。
Step 3: put rice and coarse cereals into the pot, pour into the water of 80% pots, boil with the fire, cook it at the same time, stir with chopsticks, avoid the pot.
步骤4：大火煮开后，换成小火。
Step 4: after the fire to boil, the heat exchanger.
步骤5：然后放入核桃仁。
Step 5: then put in the walnut kernel.
步骤6：煮约30分钟后，放入冰糖后再炖10分钟左右关火，然后加盖焖10分钟。
Step 6: cook for about 30 minutes, then add the rock sugar and simmer for 10 minutes or so, turn off the fire, then cover and simmer for 10 minutes.
步骤7：最后盛入碗中即可。
Step 7: finally, put it into the bowl.
鲜果核桃燕麦粥
Fresh walnut and oatmeal porridge
燕麦搭配水果和核桃，丰富了膳食纤维和醣类营养，有助于维护肠胃健康，适量食用可以改善消化不良和便秘等症状。
Oat collocation fruit and walnut, rich in dietary fiber and carbohydrate nutrition, helps maintain gastrointestinal health, eat can improve indigestion and constipation.
准备食材：即食燕麦5汤匙、牛奶250毫升、蓝莓10颗、猕猴桃1个、熟核桃2块、砂糖2茶匙
Ingredients: ready oatmeal 5 tablespoons, milk 250 ml, blueberry 10, kiwi 1, cooked walnut 2, sugar 2 teaspoons
步骤1：猕猴桃去皮，切成小块。
Step 1: peel the kiwi fruit and cut it into small pieces.
步骤2：蓝莓用流水反复清洗干净，然后沥干水分备用。
Step 2: blueberry rinse with water again and again, and then drain the water reserve.
步骤3：燕麦放入微波炉适用的碗中，调入白砂糖。
Step 3: place oats in the microwave oven and transfer it to the white sugar.
步骤4：再倒入牛奶，搅拌均匀，然后将燕麦放入微波炉高火叮热2分钟，取出。
Step 4: pour the milk, stir well, then put the oat into the microwave oven, heat the heat for 2 minutes, remove it.
步骤5：在煮好的燕麦上面撒上猕猴桃块。
Step 5: Sprinkle the kiwi on top of the cooked oats.
步骤6：最后撒上蓝莓、核桃。
Step 6: Sprinkle blueberries and walnuts at the end.