5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

On January the U.S. government levied a $70 million fine on Honda for failing to disclose, as required, more than 1,700 deaths and injuries in its vehicles to the National Highway Traffic Administration (NHTSA).
1.和平年代
The programme has enabled me to take a quantum leap in my career and prepared me to take on a strategic C-level [chief-level] role right after graduation, said another alumnus.

发行于2013年的《炫富帮》是一部语带讽刺的犯罪剧情片,记录了一帮好莱坞山高中生的冒险,他们偷到了当地名人的家里。少年们进入梅根·福克斯和帕丽斯·希尔顿这样的偶像家,偷走现金、衣服、手袋和珠宝,用来模仿杂志上让他们羡慕的奢华生活。在朋友圈炫耀战利品的照片后,他们终于被抓进了监狱。
“People claim he has a cool exterior but he’s a very passionate guy and he stands up for what he believes in,” says Bob Iger, Walt Disney chief executive and Apple board member since 2011. “That is in both his personal life and at Apple.”
Iron Man 3 is the highest-grossing movie of 2013 so far with $1.2 billion. But that’s not enough to put its star, Robert Downey Jr., on top of our list of the top-grossing actors. Dwayne “The Rock” Johnson beat him this year by working more.
《生活大爆炸》中绝不缺少天才。不只是因为这部剧向观众展示了很多绝顶聪明的科学家,同时,演员玛伊姆·比亚利克还拥有神经学博士学位。因此,演员们想要在剧中展示他们的聪明才智,并将整部剧做到精益求精,这也不足为奇。剧中谢尔顿和莱纳德的公寓里有一块很大的白板,这对铁哥们几乎在处理任何事时都会用到它,从完成从学校带回来的工作,到决定是否等到看完最新一部《蜘蛛侠》再吃饭,都离不开这块白板。

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.

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A powerful earthquake struck off Japan's southern coast on May 30, prompting fears in China of a catastrophe similar to the tsunami and Fukushima nuclear power plant meltdown that followed the 2011 Japanese quake. In the end, no fatalities or major damage were reported.
Pop superstar Gaga also took home the award for best actress in a limited television series or movie for her role as the villainous Countess in American Horror Story: Hotel. The Born This Way singer made an emotional speech as she was awarded a Golden Globe for her role in the HBO hit.
皮克斯动画公司CEO乔布斯(此时乔布斯已重返苹果公司)在苹果展销会上作演讲,1997年,1月7日
单词affected 联想记忆:
Li Xiaojin, a professor at Civil Aviation University of China's Economics and Management College, said that rapidly increasing numbers of flights and limited airspace for civil aviation are the major reasons for delays.
写博客有时也很浪费时间。HitTail会分析你的谷歌网站管理员工具里的数据,然后推荐你写一些“热门词”。另外,HitTail还有一个熟练写手组成的网络,可以帮助创建博客内容。
提问
Price growth in top cities was slower, however, with Beijing, for instance, reporting a rise of only 0.5 per cent from the previous month, compared to 4.9 per cent in September.
adj. 吓人的
共管公寓和合作公寓一直在严令整顿,编写警告备忘录,对违规居民罚款。对于租房者来说,打破规则就可能会危及租约。共管公寓正在加强安保措施,要求门卫仔细观察来访者,同时要求居民为来访的客人签署授权表格。这类操作还引起了保险界的关注。

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.

Well, at least Hilary has won something this year. I'm sure she's thrilled.
vi. 获得奖章
面试官也会犯错:
如果你热爱生存,那么脑死亡是一件不美好的事。而且,如果你想用空闲的大脑来替换,那你是绝对找不到的。当然,也许有一天,我们能将大脑放入头骨中,但是大脑跟别的器官不同。它装有你所有的思想和记忆。人们能在你头里放一个新的大脑,但是你还是不存在,所以人造大脑这种想法看起来很荒谬。
“微博等新媒体让每个人都拥有了发言平台,如果你不能直面批评,与百姓合作,是不能做好工作的。”
纸筒插秧机
谢丽尔·布恩·艾萨克斯,学院理事会主席
同样,A型与B型人格理论指出,B型人与A型人截然相反。根据定义,B型人格的人生活压力较小。尽管他们在没有实现自己的目标时更容易忽视身体或精神上的压力,但通常可以稳定工作,享受成功。
温斯顿?丘吉尔(加里?奥德曼饰)刚刚上任英国首相,就面临着一个他生命中最关键的抉择:暗流涌动,是与纳粹德国和谈,还是依旧保持坚定立场,为了国家的理想、自由而战斗。
n. 温室,暖房
If you constantly arrive late to work, or return late from breaks, it displays an attitude of complacency and carelessness. So be prompt or even a bit early to show that you are time conscious and that you do care about your job and other people’s time, as well.
Politics also color perceptions of the weather, the survey found. More than three-quarters of Democrats and six in 10 independents believe that the weather has become more extreme over the last few years, while less than half of Republicans say they have perceived such a shift.
A fallen tree blocks a street in Washington, DC, on Tuesday.
"In addition, universities have paid a lot of attention to cultivating innovation instead of starting up companies. This is another reason for the low desire on campus to found startups."
在许多情况下,这种做法已经渐渐从政界边缘进入主流。比如说,英国的执政党保守党立场是中间偏右,它曾经推进英国脱欧,公投之后,新的保守党首相特丽莎?梅(Theresa May)表现出对白人身份政治的同情。

Amazon founder Jeff Bezos rose to No. 3 on the list for the first time, thanks to the jump in in Amazon shares, which boosted his net worth to $72.8 billion.
虽然考辛斯喜怒无常的性格和高使用率确实是个麻烦,但是仍然有很多理由做出这个交易:
ad+(mini小+ster→小人→古代大臣称自己是“小人”→部长,大臣)→做部长→管理,治理+ation→行政,管理

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 江西逾百家建筑企业签名承诺 不拖欠农民工工资

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