5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

内森是少数几位在夜间拍卖会上积极出价的交易商之一。他在佳士得的拍卖会上代表一位客户以50.65万英镑拍下了查尔斯-安东尼·夸佩尔(Charles-Antoine Coypel)1737年的画作《阿米达宫的毁灭》(The Destruction of the Palace of Armida),售价是预估价的两倍。
vt. (烹饪时把鱼
But in year-on-year terms Xiamen prices grew at the second-fastest rate of 43.9 per cent, outdone only by Hefei, capital of Anhui province, which grew 47.6 per cent. Annualised prices once again rose in 65 cities and fell in five, suggesting that while the cost of housing may not be escalating as quickly as before, it remains widespread and relatively resilient.

7. 阿里尔·福克斯曼《型时代》
正是由于零部件的不断缩小,这些科技设备的运算效率才得以释放,让它火遍全球。
We will promote coordinated urban development above and below the ground, and begin construction on at least another 2,000 kilometers of underground utility tunnels in cities. A three-year initiative will be launched to remove the risk of flooding in highly vulnerable urban areas; and further progress will be made in the development of sponge cities. All these efforts will make our cities more attractive and function better.
7.爱情就像两个人拉橡皮筋,受伤的总是不愿意放手的那一个。

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.

The second-best song that Shirley Bassey performed for the James Bond franchise is still one of the best. For a series that, on some level, has always been about wish fulfillment, listening to one of the great singers belt powerful notes about avarice seems just about right. So say what you will about the film (it's not on many of the lists of James Bond's best), but Bassey had good material here and she knocked it out of the park.
The implosion of a giant subprime mortgage lender in 2007?The collapse of Lehman Brothers in 2008?
7. MonPère
The first wearable computer glasses were made by Edward Thorp and Claude Shannon in 1961. In 1968, Ivan Sutherland made the "Sword of Damocles." It was the first head-mounted computer display and an early variant of all wearable computer glasses we have today. In 1980, Steve Mann, known today as the father of wearable computing, made the "WearComp", a pair of tech-enhanced glasses that was capable of communicating wirelessly with other computers and could share videos. He continued to work on the glasses over the years, and by 1999, he had come up with a pair of glasses that looked like Google Glass, or rather, that Google Glass looks like. He called it the "EyeTap."
别让自己工作得太舒服
We will ensure workplace safety and people's lives.
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今年,竞争最激烈的职位--中国民主同盟中央委员会接待处--有大约10000人参与竞争。
以丹麦为例,如今,88%的丹麦人口都是白人——这样的多数地位很难动摇。但在1980年,也就是上一代人的时候,丹麦有97%的人口是白人。反移民的丹麦人民党(Danish People’s Party)现在是丹麦议会中的第二大党。在德国,从2011年到2015年间,非本土出生人口激增了大约75%,反移民的民粹政党德国另类选择党(Alternative for Germany)如今获得了破纪录的支持率。
The parents of a number of stars have ended up with their Oscar-winning child’s awards. Angeline Jolie’s late mum, for a number of years, had the best supporting actress award her daughter won for her role as the troubled Lisa Rowe in Girl, Interrupted. Nicole Kidman’s best actress Oscar for The Hours now sits on her parents’ mantelpiece in Sydney, where neighbours apparently pass by for visits. Hollywood’s darling du jour, Jennifer Lawrence, keeps the award she won last year for her leading role in Silver Linings Playbook on top of her parents’ piano at home in Kentucky.
Airbnb的紧要关头

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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adj. 泰然自若的,镇定的;摆好姿势不动的,静止的;平
A member of staff at the Yizheng Museum told MailOnline that the bronze item had been found inside the tomb of an aristocrat in the West Han Dynasty (206 BC–8 AD) the first part of the Han Dynasty.
政府将于本周五发布新的就业市场报告,此次的报告将因飓风“桑迪”而出现失真。10月下旬的飓风给东北地区造成严重破坏,使很多人失业。经济学家说,“桑迪”有可能导致11月官方就业岗位总数暂时减少10万到15万个,这样一来,就业增量就不足10万,甚至还要低很多。[qh]
一些银行仍然给予股东高额回报。中国招商银行十分“大方”,其分红占净利润的30.16%。
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v. 从事运
Vietnamese press claim chicken, sturgeon, fruit and vegetables from China have been undercutting local market prices. While illegal out-of-date produce is creating a black market in China.
More than 100 countries are ranked according to 82 indicators of innovation, which is critical to driving growth in a competitive globalised world, said "The Global Innovation Index 2016". China's move up from 29th last year marks the first time a middle-income country has joined the top 25.
单词distract 联想记忆:
Do you tend to hide your feelings from others?
拉动你的行李箱,带上你的耐心。假日航空旅行季节即将到来,如果你想有趟轻松愉快的旅程,那么对美国人最好的建议就是选择飞往西部。
In this emotional comedic drama, a selfish car dealer named Charlie Babbitt learns that he has a brother after his estranged father dies. He is upset to learn that said brother, Raymond, received his father's $3 million estate despite living with severe autism that has left him in a mental institution. Charlie learns that Raymond is a savant with outstanding capabilities for mental math and takes advantage of this skill by using Raymond to count cards in Vegas.
We learned about the power of human ingenuity in our solar system’s deep reaches.

这家总部位于伊利诺伊州皮奥利亚的重型机械制造商于1月份批准了100亿美元的股票回购,预计将在今年一季度回购17亿股股票,以完成先前75亿美元的回购计划。公司CEO道格o奥伯赫尔曼表示,正在进行的回购是“我们的现金流创纪录的结果”。(财富中文网)
10.Meditate
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Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 全国地级及以上城市今年起全面启动生活垃圾分类

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