5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

美因何而存在?为了回答这个问题,鸟类学家理查德?O?普鲁姆正试图令达尔文的一种观点重新流行:同一个物种中,动物对其同类的吸引力,不仅仅与健康和良好的基因有关。动物,尤其是普鲁姆博士所研究的鸟类,会做出主观的决定。他希望进化生物学家不要再“为欲望辩解”了。
During your early years wasthere anything that inspired or sparked your imagination to start writing theway that you have done so far?
'Nebraska' gets to the heart of Bruce Dern's prickly old geezer, Woody Grant, by way of a road trip across Montana and Nebraska, shot in radiant black-and-white. (Here again one of the movie's stars is its cinematographer, Phedon Papamichael.) Alexander Payne directed, flawlessly, from Bob Nelson's stellar script, which is all about thwarted love, and reconciliation, between Woody and his son Will; he's played with painfully quiet eloquence by Will Forte. Here's the American heartland as it's seldom portrayed on screen, with humor and almost palpable fondness.

反对:可以把这部电影当作一部演技在线的影片,而不是一部真正伟大的作品吗?
74个重点城市细颗粒物(PM2.5)年均浓度下降9.1%;
贝拉林半岛位于墨尔本东南部,凭借众多海滩以及诸如昆斯克利夫和波塔灵顿这类历史古城而成为著名的旅游胜地。
很多人会这么想:“只要我努力工作,我总会被人注意到的。” 但是这通常不对。如果你想升职,那么当一些责任分到你头上,让你大施拳脚,你一定要让你的上级,你上级的上级知道你到底为公司贡献了什么。

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.

Surveys indicate that a majority of women suffer or have suffered gender prejudice when looking for a job, because employers do not want to grant maternity leave. To avoid possible gender discrimination from employers as a result of their entitlement to maternity leave and increase their employment competitiveness, some female job seekers have reportedly chosen to get married and have their children before graduating from universities.
China's tourism officials are looking to reverse the trend of declining inbound visitors in 2014--possible, experts say, if it revamps its outdated tour packages and lowers ticket prices.
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However, strong progress across the main rankings does not automatically translate into European success. Sa Business School at the University of Oxford, for example, rose one place in the MBA ranking, five places in the ranking of open executive programmes and broke into the top 10 of the Executive MBA ranking for the first time by moving up 12 places, but its European ranking remains unchanged, at 10th.
动物会根据美感做出选择。
Paramore, 'After Laughter'
Even if the tapering is smooth, the Fed could spend much of the year grappling with the prospect of raising its interest-rate target as early as 2015.
Celebrity Latin tattoos may be fuelling a revival of the ancient language in schools, it emerged today。  明星们的拉丁语纹身引发了一阵学习拉丁语的热潮。
Crown Prince Mohammed bin Salman said the majority of those being detained had agreed to pay back some of the money they had gained illegally in exchange for their freedom.
Season\'s greetings and best wishes for the New Year.
Management and leadership skills are just one aspect of EMBAs. “It actually made an entrepreneur of me,” says one graduate. Nearly a third (31 per cent)of graduates have set up their own company, or are about to, since enrolling on their EMBA four or five years ago. FT data show that 91 per cent of the businesses are operating today.

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.

贝尼托.墨索里尼(Benito Mussolini)和阿道夫.希特勒(Adolf Hitler)就是煽动家变身独裁者的经典例子。
Entrepreneurs are movers and shakers. They can’t afford to analyze every detail or they’d never get anywhere. There is no place for procrastination in a startup. It’s a 24/7, no-vacation-or-sick-days kind of job that demands constant forward momentum. Make a brief assessment at every step and move on it. Trust your instincts.
加快改善生态环境特别是空气质量,是人民群众的迫切愿望,是可持续发展的内在要求。必须科学施策、标本兼治、铁腕治理,努力向人民群众交出合格答卷。
The Chinese-made 3D fantasy/adventure film "Monster Hunt" broke a string of box-office records on its release in the country in July 2015, becoming the highest grossing film of the year in the Chinese mainland.
“An employee baked a cake with her resignation letter written on top.”
She had recently emerged as the right hand of her father, the former Prime Minister Nawaz Sharif. But corruption charges are clouding her rapid rise.
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Effective bosses and managers tend to:
7.你们公司的人事在一个求职网站上发现了你的简历。
该报道还指出经济更加发达的地区会有更多的网红,北京、上海、广东、江苏和浙江都位列前茅。
The general weakness in the renminbi, which fell 1.3 per cent in January and had weakened by 2.2 per cent in the final quarter of 2015, is likely playing a part, by making overseas goods more expensive. However, exports have yet to receive a boost from the currency’s depreciation.
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研究显示,美国已经取代印度成为反倾销和其他贸易保护案件的最大发起国,而中国及其钢铁行业正是美国的最大目标。
这些项目一般是为平均年龄22岁的学员设计的。
Fidget Spinner

Uruguay represents a more curious case, in that its players are footballing aristocracy disguised as minnows. Like Belgium, it is a relatively young nation, yet on the field of play the Uruguayans are old hands. They have won the World Cup twice, first at the inaugural event in 1930, and then in 1950, when Brazil hosted the tournament. The latter occasion, when Brazil succumbed in front of a world-record 200,000 fans or more, is referred to there as the "Maracanazo", a national tragedy still felt today.
对欧盟、日本和香港(香港是中国向世界其它很多地区出口的一个中转站)出口分别下跌4.1%、9.5%和12.2%。
Everything Else

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 京沪等地11月房价半年来首涨 平价走量将成主流

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