5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

来自民主党的奥巴马和共和党的罗姆尼在竞选活动中,都把重点放在如何修复萎靡不振的美国经济上。据估计,至少有1.2亿的美国选民将选举投票。
The Beijing Tourism Development Commission noted that the country's battle with pollution is another obstacle cities face in attracting inbound tourists.
陈女士说:“所有这些搜索项综合反映了2010年的许多方面,还反映了这一年政治和技术领域的变革。”

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昨日,中国四大国有银行中的两家——中国工商银行(ICBC)和中国银行(BoC)——均报告称,2015年全年净利润增长低于2%。
7. Kristen Stewart
学员平均年龄:37岁

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.

At tech start-up conferences, such as Slush in Helsinki in December, everyone was talking about experiences. The coming year is likely to see a wider adoption of virtual reality, which places the user in a digitally enhanced environment, and augmented reality, which overlays digital information on to the real world, creating new digital businesses.
“The First Amendment’s Free Speech protections apply only to violations by public entities, and since Harvard is a private university the First Amendment does not apply,” she said.
Grains have fallen about 3 per cent.
该报告指出,代理商和投资机构的涌入导致世界第二大经济体的增长方式和平台发生了额外的变化。小米科技公司的投资人和创始人雷军、360董事长周鸿祎、中国首富王健林等众多互联网大咖都大力支持流媒体的网络直播,这强烈表明了投资网红经济的巨大利润。
全食首席执行官约翰麦基
As for his own education: He's weighing whether to enroll in university in England or maybe the U.S. to be closer to Silicon Valley. Or perhaps he'll skip college entirely and just focus on his work. 'I absolutely want to start another company,' he says. 'Serial entrepreneurs get addicted to creation. I want to be passionate. I feel really bad when I'm not doing something new.'
As fall arrived and school began, D'Aloisio felt immense pressure to deliver for his backers. He needed to whip his algorithm into better shape, so he contracted a team of Israeli coders who specialize in natural language processing. Searching on Google, he found and hired a retired professor living in Thailand who'd written seminal books on the topic. 'He became our main scientist,' says D'Aloisio. 'He now works at Yahoo! in the Sunnyvale office.'
n. 必死的命运,死亡数目,死亡率
卢华东表示:“今年是西藏反贫困的重要时期,我们将根据不同情况和引起贫困的原因,继续制定政策和计划,并持续增加资金。”
Will Trump trigger a trade war with China
PwC公司的管理人员立刻意识到有问题,但一切都太迟了,他们没法纠正错误了,唐纳薇已经念出《爱乐之城》的名字,而那张卡片本来是为最佳女演员准备的。那天晚上稍早些时候,就已经宣布过爱玛?斯通因为在《爱乐之城》中的表演而获得了最佳女演员奖。

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.

自从2015年,唱作人杜阿·里帕就持续发表了一系列单曲,从最初的那首轻佻的《Be the One》(《成为你的唯一》)到最后那首大获成功的《Hotter Than Hell》(《热得过火》),这两首歌都被收录到她的首张专辑中。
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达奇斯说:星佳在2012年努力保持势头并进行多元化经营。关于公司的品牌讨论明显减少,产品停产的负面消息不断增长,这使得这家游戏公司在2013年有很多工作要做。
这一增幅在欧洲专利局专利申请数量最多的十个国家中位列第一。
The increase of these and other gases from human activity has caused the planet to warm by about 1.5 degrees Fahrenheit since the preindustrial era, which is causing land ice to melt all over the world. The oceans are rising at what appears to be an accelerating pace, and heat waves and torrential rains are intensifying.
3.Good problem solver
编者案:伦敦奥运会开幕在即,让我们来看看本届奥运会都有哪些比赛项目吧,同时在看看的同时也不要忘了学学比赛项目的词汇,一举两得何乐而不为呢?
The swap is due largely to the major security breach at software company Adobe in October which affected tens of millions of users.
The country's improved performance has notched the 17th place in "innovation quality", an indicator that looks at the caliber of universities, number of scientific publications and international patent filings.
Regulators clamped down on outbound deals following an unprecedented flood of offshore acquisitions in 2016 that drained China’s foreign exchange reserves. In August this year, China’s cabinet formalised a new framework that encourages deals that fit Beijing’s strategic priorities and discourages deals in entertainment, sports and luxury real estate
4. 《狗心》(Heart of a Dog),导演:劳瑞·安德森(Laurie Anderson)。
5. 艾玛?斯通
《敦刻尔克》
At least one model of the next iPhone is expected to feature image-capture technology that can sense depth, and track faces and expressions. A range of new emojis include monkeys and robots, whose animated expressions can mirror the iPhone user’s face as Apple battles for users’ attention with the likes of Facebook and Snapchat.
But what drives the underlying optimism or pessimism? Koudijs, working with Hans-Joachim Voth at the UniversitatPompeuFabra in Barcelona, found surprising answers.

菲律宾参议院一委员会就国内发生的法外处决事件举行了听证会,罗纳德?德拉罗萨(Ronald Dela Rosa)在会上表示,自7月1日杜特尔特就任总统后,有712人在警方缉毒行动中被杀,还有1067起死亡正被作为与毒品相关的自告奋勇者杀人案件在调查中。
1. You became a LinkedIn superstar overnight。
格里芬高中时代的样子与现今相差无几,原因是他离开高中才四年。我们能想象得出,暴力美学的格里芬在NBA里再锻炼上一两年年,他会变得更“怪兽”。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 业内人士称新国标难度大 或致半数卫浴企业被淘汰

References

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Gut microbiome development along the colorectal adenoma–carcinoma sequence.
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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