5 tips to improve gut health naturally

Author: Bianca Maree Harrington

16 September 2019 Nutrition
Mature woman having healthy breakfast to improve gut health

adj. 非常坚硬的,强硬的,固执的 n. 坚硬无比之物
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我的饮食健康吗?我们所吃的食物种类很大程度上会影响我们在身体和情绪上的感觉。食用过多垃圾食品会导致偏执,使人精力降低。反之,饮食健康则会使人有更好的情绪和更高涨的劲头。

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Ronaldo's monster pay-packet was the result of his eye-watering pound 38.5 million-a-year salary with Spanish giants Real Madrid and endorsement deals with the likes of Nike, watchmaker Tag Heuer and nutrition supplements group Herbalife - themselves worth pound 22 million.
5. 地缘政治事件。不久之前,石油供应稍有差池,油价就会飙升。比如说2014年初,利比亚内乱造成该国石油出口中断,油价应声上涨。在伊拉克, 极端组织ISIS领了部分地区,石油供应中断的顾虑也造成油价急剧攀升。然而,自此之后,地缘政治事件对油价的影响大为减弱。2014年最后几周,利比亚再现战事。但市场仅在油价短暂上扬后便把这一问题抛诸脑后。不过,历史一再证明,地缘政治危机是对油价影响最大的短期因素之一。(财富中文网)
With this in mind, he does anticipate a pick-up in US investment “because it has been so weak — we don’t normally see it grow at a lower pace than consumption except in a recession”.

The following are five simple dietary changes you can implement into your everyday life to improve gut health and the diversity and overall health of your microbiome as supported by scientific literature.

1. Getting enough fibre.

4.You Don't Like Most of Your Coworkers
Zuckerberg, 31, had the best year of all billionaires, having added 11.2billion dollars to his fortune and moving up from number 16 to six on the list. This is Zuckerberg's and Amazon's Jeff Bezos' first appearance in the top ten of Forbes' annual ranking.
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随着我国对稳定经济的新驱动力的投资增加,2016年我国的科技研究与试验发展经费达1.57万亿元,增长10.6%,是2014年以来最快的年增速。
For many Western whites, opportunities for achieved identity — the top of the hill — seem unattainable. So their ascribed identity — their whiteness — feels more important than ever.
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国有企业员工对年终奖表达了比民营企业更高的满意度。这一点毫不奇怪,因为国企的平均年终奖是17318元人民币,比民企的预期年终奖高了大约6000元人民币。
美国有540位富豪入选,是世界上最多的国家。中国和德国则分别有251人和120人入选,分列二、三位。
随着二孩生育政策的出台,为了缓解女性的担忧,国家应明确规定禁止歧视女性,包括要求公司有一定比例的女员工以及减税或其他优惠措施,以鼓励雇主有效实施女职工产假延长的规定。
Jamil Anderlini

2. Get the balance right!

Our microbiome contains both fibre and protein digesting microbes. Ideally, we want to promote fibre digesting microbes which produce short-chain fatty acids, which play many health promoting roles including feeding gut cells to maintain gut barrier function. Mainstream fad diets which support low carbohydrate, high fat and or high protein-based diets can shift the proportion of the microbiome to be in favour of protein digesting species. In some cases, these species can release pro-inflammatory compounds. Aiming for a high fibre intake combined with moderate intakes of low-fat protein foods, such as recommended by the Australian Dietary Guidelines or the Mediterranean diet, is the best way to ensure a balance of fibre and protein digesting microbes.

With clear insights into your unique microbial community, you’re better placed to strike the right balance. Get your insights now

3. Limiting saturated fats.

Bilophila wadsworthia is a normal part of the gut microbiome, however it can become problematic at high levels. Elevated amounts of this bacterial species have been observed in individuals with intestinal inflammation, colon cancer and diets high in animal (saturated) fat3. Reducing intake of foods high in saturated fat may help decrease levels of this bacteria. The Nutrient Reference Values for Australia and New Zealand recommend saturated fat should provide less than 10% of your total energy intake, which on average is less than 24g/day for the average Australian adult. Foods which are high in saturated fats include full fat dairy products, processed meats, certain oils like palm oil or coconut oil, and treat foods like pastries, biscuits and chocolates.

4. Limiting artificial sweeteners.

Artificial sweeteners are commonly found in low sugar or ‘diet foods’, such as diet soft drink, low energy desserts and weight loss products. Originally developed as a sugar substitute to help manage diabetes and obesity, research in humans is now suggesting the effects of artificial sweeteners may be contributing to metabolic syndrome and the obesity epidemic. It appears that artificial sweeteners could alter the human gut microbiome, resulting in a negative impact on glucose metabolism in the body. This is associated with increased calorie intake and consequently results in increased weight gain4.

5. Including fermented foods into the diet.

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"While most Chinese brands remain unknown to the outside world, within China they are establishing themselves with ever more sophisticated campaigns," said Rupert Hoogewerf, Hurun Report chairman and chief researcher.
The U.S. is set to add nearly 3 million jobs in 2014 — the biggest increase since 1999. The burst in job creation, expected to continue in 2015, is sure to fuel consumer spending. So, too, will a plunge in gasoline prices that's given households extra cash to spare on other goods and services. See: Americans saved $14 billion as gasoline prices declined in 2014.
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n. 暴行,侮辱,愤怒
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adj. 投影的,投射 v. 投射(project的过去
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Millward Brown的BrandZ估值主管Elspeth Cheung表示:“排行榜10强过去由消费品主宰。今年是科技。”
The Death Proof star's early success was on the independent film circuit. But then she met Harvey Weinstein in a hotel room and it is there that she alleges he raped her.
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Meanwhile, in an unfortunate red carpet faux pas, Pink and Shakira both showed up in the same Balmain dress.
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The Spring Festival Travel Rush, also known as Chunyun in Chinese, or Spring Festival Travel Season / Transportation Peak is considered to be the largest annual migration.It is the special period when China faces an extremely high traffic load, which results in great transportation problems, especially on the railway services.
中国疾病预防控制中心主任韩孟杰表示:“有过性经历的大学生安全套的使用率还不到40%。”
不过,仍有人看涨油市。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 众多购房者陷“全款优先买房”陷阱 开发商“甩锅”销售人员

References

1). Feng, Q., Liang, S., Jia, H., Stadlmayr, A., Tang, L., Lan, Z., ... & Su, L.
Gut microbiome development along the colorectal adenoma–carcinoma sequence.
Nature communications, 6, 6528 (2015). Doi: 10.1038/ncomms7528

2). Cani, P. D., Amar, J., Iglesias, M. A., Poggi, M., Knauf, C., Bastelica, D., ... & Waget, A.
Metabolic endotoxemia initiates obesity and insulin resistance.
Diabetes, 56(7), 1761-1772 (2007). Doi: 10.2337/db06-1491

3). Devkota, S., Wang, Y., Musch, M. W., Leone, V., Fehlner-Peach, H., Nadimpalli, A., ... & Chang, E. B.
Dietary-fat-induced taurocholic acid promotes pathobiont expansion and colitis in mice.
Nature, 487(7405), 104 (2012). Doi: 10.1038/nature11225

4). Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K.
The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.
PLOS one, 12(6), e0178426 (2017). Doi: 10.1371/journal.pone.0178426