5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

我们从中精选了110部新剧和回归剧,又进一步缩减到下面的20部剧(内中没有包括HBO台的《真探》[True Detective],因为它被移到今年晚些时候,亦不包括《权力的游戏》[Game of Thrones]、《副总统》[Veep]和《硅谷》[Silicon Valley],其中《硅谷》将在四月播出第一集,具体日期未宣布)。从《绝命毒师》(Breaking Bad)的衍生剧到《小镇疑云》(Broadchurch)的回归,再到《火线警探》的最终季,冬天真是电视剧迷的好时光。
10. Computer systems analyst
That calm can sometimes be taken for a lack of the urgency that is vital in the fast-moving tech industry. Many were disappointed that Apple Watch was not made available to buy this year. But analysts say Apple’s approach of waiting until it has perfected a product usually leads to stronger long-term performance. Samsung, whose smartphone sales have suffered this year, is on its sixth-generation smartwatch, but has still not found a real hit.

1999:H9N2传染人类1999: H9N2 Infects Humans
A Method to the Madness
"There are close to 70 French citizens or residents in France who have died in Syria and Iraq in the ranks of the terrorists," he added.
这个啤酒机能从下往上倒着灌满一杯好酒。

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.

n. 运输、运输工具;(常用复数)强烈的情绪(狂喜或狂怒
"It's not sustainable growth because they're not being rented out and they're pricing people in the local market out of buying."
“有些诡异的是,这跟马克o贝尼奥夫创立Salesforce.com时的情形非常相似,这点地方根本不够从事客户关系管理(CRM)使用,”米奇o哈珀表示。他与联席CEO艾迪o马查拉尼在2009年创立了这家公司。
Recognize me?: image via blog.discoverymagazine.com
[iks'tend]
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.
新年来临,祝新年快乐,愿你时时刻刻幸福欢乐!
艾伦·狄珍妮丝
舒尔茨在星巴克网站上发表了一封信,信中写道:“据我所知,一些公司领导人也对我们保持相对沉默以及我们代表民众要求政府首脑采取行动所产生的影响感到担心。”
在北约1999年对南斯拉夫的空袭中,大西洋联盟对塞尔维亚和科索沃境内数以百计的目标进行了打击。绝大多数目标都没有争议:防空阵地、军队指挥部和其他军事目标。然而对一个特殊目标的摧毁却在世界另一端掀起了声势浩大的反西方特别是反美浪潮。那个目标就是驻贝尔格莱德的中国大使馆。
不是每个乐队都能在四十年的职业生涯中始终给人以清新的感觉,然而并非每个乐队都是金发女郎。

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.

China’s outbound non-financial investment fell 40.9 per cent during the ten months through October, according to official figures, reflecting the enduring impact of strict capital controls.
It also has a lot of inexpensive museums, cheap vintage trams and beautiful pebbly beaches. Day trips to vineyards are easy to arrange.
['?mnesti]
总部位于芝加哥的竞争对手科尔尼(AT Kearney)也在为领导层变动做准备,计划于2018年第一季度投票决定接替约翰奥利格(Johan Aurik)的人选。管理合伙人最多担任两个任期,而奥利格已经期满。预计他的继任者将专注于让科尔尼做大,摆脱中等规模参与者之列。
美与进化
她的母亲,32岁的史蒂芬妮·博伊登称,波比非常有主角意识,听到别人叫她上台就会兴奋的跑过去,让她下台的时候就会愤怒的尖叫。
新美国基金会(New America Foundation)高级研究员李?德鲁特曼(Lee Drutman)在一份给Vox的分析文章中指出,在阿肯色州、北卡罗莱纳州和田纳西州,移民人口是1990年的三倍以上。围绕这些变化产生的焦虑或许可以解释共和党为什么在这个阶段更关注限制移民问题,还有这些州的白人投票者们何以压倒性地支持特朗普。
Further, 32 out of the 50 new selected female billionaires started their businesses from scratch.
中国的旅游业官员正力图在2014年扭转入境游客减少的情况,专家认为,如果能对其过时的旅行团进行改进并降低票价,这一计划就有可能实现。
In the tweet, Obama quoted Nelson Mandela, "No one is born hating another person because of the color of his skin or his background or his religion..."
In those days, of course, Rembrandt was the gold standard. But the Dutchman and his fellow old masters have fallen out of fashion and are no longer as coveted by collectors and investors.
戛纳电影节素以质问与嘲笑著名。在本届电影节上,《青木原树海》(Sea of Trees)成为第一部遭遇观众挑剔的电影。该片由格斯?范?桑特Gus Van Sant指导。在媒体放映场,《青木原树海》遭遇嘲弄的风暴,陷入了嘘声之海。由于这些发生在首映红毯前,恶评迅速传播,使得盛典蒙上阴影。娜奥米?沃茨(Naomi Watts )和 马修?麦康纳(Matthew McConaughey)走上红毯时,《每日电讯报》(Daily Telegraph)形容此场景为“极其糟糕却又引人瞩目的羞辱之途”。但是在随后的新闻发布会上,马修?麦康纳,这位来自德克萨斯的演员表情坦然,“每个人都有权倒喝彩,正如他们有权喝彩一样,”他说道。我相信我们都知道他的意思。
China must walk a narrow line at a time when its outgoing leadership is reluctant to take any far-sighted decisions.
Vocal duo: Thompson Square
It was the best of times, it was the worst of times…

The average salary of St Gallen’s alumni jumped to $102,000 three years after graduation compared with $90,000 last year.
There are legitimate reasons to doubt that Nerlens Noel can blossom into a dependable starting center, including his injury history, off-court red flags, and extremely limited offensive game.
输家:尼克斯

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 建材家居行业破产危言背后的转型升级

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