A nutritionist said that to improve gastrointestinal health, one must first reduce high-fat and high-sugar diets, take in sufficient dietary fiber, reduce high-pressure work and life, exercise more, and cultivate intestinal probiotics; schematic diagram.

(picture taken from freepik)

〔Health Channel/Comprehensive Report〕Modern people live a tight pace, coupled with refined diet, often lead to poor gastrointestinal function.

Nutritionist Zhong Yijun said that if you want to improve your gastrointestinal health, you must first reduce your high-fat and high-sugar diet, take in enough dietary fiber, reduce high-pressure work and life, exercise more, and eat raw ingredients containing probiotics, such as vegetables, fruits, whole For cereals, it is also recommended to add more fermented foods, such as yogurt, miso, natto, and kimchi, to help maintain good intestinal bacteria.

Zhong Yijun pointed out in the Facebook fan page "Elly Nutritionist's Health Diary" that the intestine is also called the second brain of the human body, and Hippocrates, the father of ancient Greek medicine, once said that "all diseases start from the intestine. The gut.” Thus, the gut is not only a digestive organ that aids in the absorption of nutrients, but also the body’s immune system.

In addition, in recent years, there are even two terms and researches, such as gut-skin axis and gut-brain axis. Of course, intestinal flora also participates in determining whether obesity is easy.

Please read on...

●Intestinal skin axis:

refers to intestinal bacteria will affect the health of the skin.

●Gut-brain axis:

Indicates that gut bacteria can affect memory, mood, depression, and sleep in the brain.

So how to protect the gut?

Zhong Yijun said that the first thing to do is to reduce the sources of intestinal breakouts, such as high-fat, high-sugar diet, insufficient dietary fiber intake, high-pressure work and life, and lack of exercise. Next, it is to cultivate intestinal bacteria and cultivate intestinal probiotics bacteria, take probiotics.

●Probiotics:

Good bacteria in the intestines. After the food is processed by "probiotics" in the large intestine, it can become the nutrition of the mucosal cells of the large intestine, thereby protecting the integrity of the intestinal mucosa, maintaining the pH in the intestinal cavity, activating the mechanism of immunity and Inhibits the growth of harmful bacteria.

●Probiotics:

Just like the food of probiotics, prebiotics can be used by probiotics to produce organic acids, stimulate intestinal peristalsis, promote the growth of beneficial bacteria and inhibit the number of bad bacteria, making the intestinal tract healthier.

Zhong Yijun explained that just like the human body needs to eat good food to be healthy and prolong life, the intestinal tract itself has probiotics, and it must provide a good food source for probiotics, that is, probiotics, so that it can survive well, so the diet should be more Eat foods rich in probiotics, such as vegetables, fruits, and whole grains, and remind you to add more fermented foods, such as yogurt, miso, natto, and kimchi, to help maintain good intestinal bacteria.

1-Day Guchang Suggests Eating Ways to Raise Good Bacteria Easily

●At least 1/3 of the daily starch source is whole grains and miscellaneous grains, such as brown rice, sweet potatoes, pumpkins, oats, etc.

●Eat 2-4 fist-sized vegetables every day, such as leafy vegetables, mushrooms, seaweed, etc.

●Eat 2 fist-sized fruits every day. Fruits that can be eaten with the skin should be washed and eaten with the skin as much as possible.

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keywords

• Dietary fiber

• Probiotics

• healthy diet

• Prebiotics

• gut health

• Intestinal bacteria

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