5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

单词eccentric 联想记忆:
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。”
1.Provide strong leadership and a clear vision

报告指出,大连万达集团主席王健林以321亿美元的个人财富荣登榜首,而马云的个人财富在2015年上涨了41%。
塞舌尔
4. We can’t go into detail on this matter.
7.《大白鲨》

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.

伯利兹城靠近墨西哥和加勒比海,各处都是露天的街头小吃摊,为游客们提供了很多较实惠的用餐选择。
“只要总体市场仍然相对积极,只要交易继续执行良好,我们继续预期今年余下时间会保持健康的交易量,”高盛(Goldman Sachs)美洲股票资本市场主管戴维?路德维格(David Ludwig)表示。
马纳尔·阿尔-谢里夫(Manal al-Sharif)
连续4年以来,排行榜前5名的位置都被相同的五个跨洲EMBA项目所占据。Tiemba项目今年能够荣登榜首,不是因为它比竞争对手表现得异常优秀,而是得益于在大多数指标上的强劲表现。尤其是,该项目学员的平均薪资(32.4万美元)排名第二,仅次于凯洛格-香港科大(Kellogg-HKUST)EMBA项目的学员(40.8万美元)。Tiemba项目在职业晋升方面也位居第二,在工作经验方面排名第四。
6.Put people first
The bigger Tesla gets, the more complex its operations become. Since it sells directly to customers and eschews franchised dealers, it will have to develop a network of service centers to handle repairs on the cars it sells. Its unusually generous warranty, which obligates it to buy back used cars for 50% of their original base price after three years, could create a second channel of used Teslas. “Tesla will be eating a lot of three-year-old cars that aren’t as sexy or rare as they were a year ago,” wrote one Seeking Alpha blogger. ‘To me, it sounds like a potential mess.”
Drama Series: “Game of Thrones” (HBO)
mold
adj. 投影的,投射 v. 投射(project的过去
2. The 'Dad bod' is so hot right now
你一定有一个连走路时都念念不忘的怪癖。你只想聊这个。瞧着吧,观众会被你帅到的。

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.

Under the Skin is just so visually free and uninhibited that there is an intense dark, destructive sexiness in everything about it – quite apart from the hilarious, bizarre, mesmeric eroticism of the film itself. It is a work of subcutaneous potency. It gets under your skin.
减薪前奥朗德的年收入为25.56万欧元(约合27万4522美元),仅次于美国总统奥巴马。但现在他的年收入仅为19.87万美元。众所周知,他的御用理发师年收入高达13.2万美元。
此外,有6个地区的GDP增速低于7%,其中东北的辽宁省以负增长垫底。
The Cems masters in management, the international programme provided through a network of 30 business schools, is ninth, down five places from 2015, when it was last ranked.
The first thing you must understand about personality types is that they have nothing to do with genes. This means that if you have a Type D personality then this doesn't mean that you can't change it. Also, the quiz doesn't mean that the result of the quiz determines your destiny. According to psychology, any personality trait can be changed.
But as economic growth slows in China, institutional investors from further afield say the city’s property market has overheated and is entering a correctional phase.
n. 史诗,叙事诗 adj. 史诗的,叙事诗的,宏大的,
库尼斯在去年的榜单上排名第九。
In 2012, Google introduced Google Glass, a computer you can wear on your face. Someone wearing the glasses can be walking down the street or doing any everyday task while simultaneously seeing an overlay of calendar appointments, messages, and subway alerts. They can make video calls and even upload live videos to the Internet while on the move, without ever needing to use their hands. Google Glass might be cool, it might be new, it might be revolutionary, but it's definitely not the first pair of wearable computer glasses.
Wal-Mart U.S. president and CEO Bill Simon
[p?'lu:n]
这款智能产品的使用可以追溯到1800年,但在2016年它才变得“智能”。 Meet Peggy,这种洗衣挂钩能够“帮助你减轻负担”,它会在洗衣机洗好衣服的时候提醒你,并告诉你天气是否适宜晾晒衣服。该装置连接到您的手机,它会在天气变化或是需要转移晾衣服的地方时发消息提醒你。
May the glow of New Year candle fill your heart with peace and pleasure and make your New Year bright.
林怡仲预测道,下半年A股IPO的数量或将维持与上半年相当,预计2016年全年A股IPO为120宗左右,融资规模在600-800亿元人民币左右。
Effective email marketing involves more than occasionally blasting out a newsletter. To build an effective email marketing strategy, you need a tool packed with functionality. MailChimp seems to be the best system out there, offering elegant, intuitive newsletter templates, advanced list segmentation features and marketing automation capabilities.

strictly
The paper quoted a number of students from the incoming class, who had a range of responses, including two who said it was the right approach to withdraw the offers. "I do not know how those offensive images could be defended," one student said.
Summly was backed by Horizons Ventures, the venture capital arm of Hong Kong billionaire Li Ka-shing, and other tech and media names including actors Ashton Kutcher and Stephen Fry, Spotify’s Shakil Khan and Zynga’s Mark Pincus .

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 新华时评:首季起跑稳 奋力新作为

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