5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

大隅在自噬作用上的研究成果,为帕金森病、糖尿病等常见疾病的治疗带来了一线希望。
上榜理由:2014年世界杯庆典活动
是的,州市层级的退休金妨碍了复苏。公司养老金也是一个大问题,它加剧了美国的贫富分化:药品公司麦克森(McKesson)的CEO才当14年的老大,但退休时将有1.59亿美元的退休金,而美国一般打工族的收入已经30年止步不前。

Average years of work experience: 12
现在压力都在诺埃尔这里了,他得证明自己远比在76人时期迷失在混乱中的时候强。
Company: BlogHer
May the coming New Year bring you joy, love and peace.

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.

Exports had risen in renminbi terms last month as well, up 5.9 per cent. But when valued in dollars they grew only 0.1 per cent year on year to $196.8bn. Still, that was well above expectations of a 5 per cent fall after contraction had softened somewhat in October to 7.3 per cent.
To ease women's concerns following the implementation of the two-child policy, the country should put in place more explicit regulations banning discrimination against women. These could include requiring companies to have a certain percentage of female employees, as well as tax cuts or other preferential measures to encourage employers to effectively implement the extended maternity leave regulation for female workers.
第三季度摄影师的工作增长了大约22%。报告的作者将这一增长归因于雇佣者“最终理解了他们的登录页面的高质量图片的重要性”。通过雇用受过培训的有创造力的专业人员来扩大提升网站知名度也是这一排行榜上的一个常在的主题。
China's movie box office revenue rose 13.45 percent in 2017 to more than 55.9 billion yuan (8.6 billion U.S. dollars), with domestic films contributing 53.84 percent to the market, according to the State Administration of Press, Publication, Radio, Film and Television.
天生脑瘫的余秀华原本过着平静的乡村生活。现在,她在文坛引起了轰动,她描写情欲的生动诗歌“有明显的血污”。
“It’s very easy to see the leaders in the current market are in a fairly tenuous or precarious position right now,” Gilbert says. “That’s evident by how quickly they’re innovating on each new device type.”
Of the 27 provincial-level regions that outpaced the country's 6.7% GDP growth in 2016, only three regions - Chongqing, Guizhou and Tibet - achieved double-digit growth.
公司:技术服务公司Binary Group
The potential impact of any surprise move in Fed policy was clear in the “taper tantrum” of 2013, when just the suggestion that the Fed might soon rein in its ultra-loose monetary policies was enough to provoke a wave of global panic.
An increasing amount of clients are non-Koreans, from China, Japan, the Middle East and even Africa, and ministers believe medical tourism will help boost the Korean economy.
1953年,病人HM因接受脑部实验手术患上了严重的健忘症。通过对HM进行数十年的后续研究,神经心理学家苏珊娜?科金在人类对记忆的认识方面做出了重大贡献。

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.

"Hong Kong is a small island with 7 million people ... and you have 1.5 billion across the border (in mainland China) who would like to invest," Mark Elliott, associate director of International Residential Property Services at Jones Lang LaSalle, tells CNN. "The government is releasing more and more land, but it doesn't work."
That even at a lower profit margin (say, 40%) and a 1/3 cannibalization rate (i.e. customers buy one third fewer full-priced iPhones), the cheaper iPhone would increase Apple'srevenue and gross profits (see her spreadsheet above).
Interestingly, a survey found Beijing was thought to be the most congested city in China, among 31.8 percent of respondents, followed by Zhengzhou at 8.8 percent.
n. 部分,份,命运,分担的责任
2月1日
Cullinan and Ruiz each carry a suitcase containing a copy of the winning envelope for all the categories - meaning there are two envelopes for each award.
会。目前有很多利好因素:利润、经济增长和美国减税。但这些都是已知因素。按照历史标准看,眼下股价高得离谱,但这对短期走势毫无参考价值。最终还是要看流动性,自从股市在2009年从危机中走出来以后,流动性始终驱动着股市上涨。如果一切按计划进行,到2018年底,各国央行会在缩表和撤除流动性。如果各央行果真这样做,标普500指数很可能会牛气不再。但只要稍有风吹草动,央行官员们就会迟疑。这股牛气应该会继续。
According to a 2014 survey it conducted, 86 per cent of respondents who finished the two years said they were taking action to end educational in-equality through their work and 65 per cent outside of their work.
在第二轮(重新)谈判不久前结束后,我们真正进入了贸易谈判的技术官僚阶段。
adj. 全国流行的 n. (全国或全世界范围流行的)疾
“很显然,单独一个年度,即使是创记录的年度,不可能告诉我们很多关于气候变化趋势的东西,”德国波茨坦气候影响研究所地球系统分析部门主管斯德范·拉姆斯朵夫(Stefan Rahmstorf)说。“然而,有记录以来的最热年度是2014年、2010年和2005年的这个事实清楚地表明,全球变暖并没有‘在1998年停止’,像一些人喜欢错误地宣称那样。”
“Nick is an exceptional product thinker,” Adam Cahan, Yahoo’s senior vice-president of mobile and emerging products, said. “He does represent a generational shift in the kinds of things he is thinking about and what it means to be truly mobile. That generation is not just mobile-first, they are mobile only. That’s a different point of view.”
《不安感》
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.
RSPCA inspectors found 13 dead cats and an emaciated survivor when they raided the property in Adelaide, South Australia, in September 2015.

n. 衰微,跌落; 晚年
小说作者安东尼·赫洛维兹(Anthony Horowitz)透露,新书《Trigger Mortis》为现代读者作了改动,包含反对吸烟的信息,而且首次有一位“直言不讳”的同性恋朋友出场。
出口复苏可能在一定程度上化解人们对于新兴市场国家的悲观看法。在本世纪初的那些年,许多新兴市场国家曾把出口强劲增长作为经济快速发展的跳板,后来出口由盛转衰了。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 家具经营规范出台 标价签需有12项标注

References

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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