5 ways to make your gut healthy
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At the beginning of the year, there should be many people who wish to be able to live healthy this year, but most people wish for the health of `` intestinal bacteria '' that live in the intestine and coexist with humans there is no. However, it is known that the intestinal flora (microbiome) is related to human health in many ways, and researchers at Pennsylvania State University say, `` Making intestinal bacteria healthy Five methods 'are summarized.
5 things you can do to make your microbiome healthier
https://theconversation.com/5-things-you-can-do-to-make-your-microbiome-healthier-129215
It is presumed that about the same number of bacteria as human cells inhabit the human body, and it has been found that it is significantly involved in human health. It is said that intestinal bacteria also affect diseases such as chronic inflammation, weight gain, and depression. Maintaining healthy intestinal microflora is important for a healthy life.
Associate Professor Connie Rogers, who studies nutrition science at Pennsylvania State University, and Darrell Cockburn, who studies food science, point out that diversity in the gut microbiota is important. We propose the following five items as 'how to support healthy and diverse intestinal flora'.
◆ 1: Eat fruits and vegetables
A variety of diets can affect the gut microbiota, and dietary fiber, a component that humans can't degrade with their own digestive enzymes, is broken down by gut bacteria into food. Rogers and colleagues say that eating vegetables and fruits that contain high levels of fiber can help feed health-promoting intestinal bacteria.
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◆ 2: Eat resistant starch (digestible starch)
While many starches in common diets, such as white bread and pasta, are quickly broken down and absorbed into the body, some resistant starches reach the large intestine without being digested into the human small intestine. This also feeds on intestinal bacteria, similar to dietary fiber, and enhances the health benefits provided by the intestinal flora.
Potatoes and legumes are known as foods containing resistant starch, and foods containing starch, such as ordinary white bread and pasta, can be cooled in a refrigerator after cooking to make them resistant to starch. It is said that the amount of starch will increase.
◆ 3: Eat various foods
Not all people have the same gut flora, so even the same dietary fiber and resistant starch have different effects on the gut flora. Rogers and his colleagues argued that they needed to eat a variety of foods and perform 'tests to see how the food responds to the intestines' on their bodies.
◆ 4: Exercise
It is said that regular exercise has various effects not only on physical function and spirit but also on the intestine. Recent studies have shown that lactic acid produced during exercise can affect certain intestinal bacteria. If you don't exercise regularly, it's a good idea to include exercise in your daily life.
by Tyler Nix
◆ 5: Add probiotic food to meal
Probiotic foods are foods that contain microorganisms that are good for health. Fermented foods such as yogurt, natto, and kimchi contain many healthy microorganisms, so incorporating probiotic foods into your daily diet might help keep intestinal bacteria healthy. It is
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