5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

人们最为关心的问题是,2015年石油价格将何去何从?石油目前的低价位是不可持续的。许多产油成本较高的企业和地区都处于亏损状态。短期内这种状况也许还可以应付,但中长期来看,石油公司将被迫退出市场,进而带动油价上升。然而,最重要的问题在于:石油价格何时上涨,以及涨幅能有多大?
"The guy must have weighted the pros and cons of the situation: he had a great chance to survive a stranded elevator, but would have been doomed if he left homework undone," joked @Zealshifang.
Embrace the world

单词toxic 联想记忆:
n. 精美的东西
尽管从严格意义上来说,英国《金融时报》在线MBA排行榜和全日制MBA排行榜没有可比性,因为二者的评判标准略有不同,但我们饶有兴致地发现,IE商学院和华威商学院等6所院校都同时登上了两个排行榜。
'Short Term 12' is one of those small indie features that stays with you in a big way. It's only 96 minutes long, a modest production set in a foster-care facility for troubled teens. Yet Destin Cretton's direction and Brie Larson's performance elevate the film to, well, one of the year's very best. Ms. Larson is almost a sure thing for not getting an Oscar-this year's competition is unusually fierce-but do catch up with her portrayal of Grace, a 20-something supervisor who is far from untroubled in her own life.

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.

Amazon joins the innovators list for the first time for innovations in data centers, devices, electronic methods and systems, according to its latest report.
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To Craig Bennett, Abigail Baird, Michael Miller, and George Wolford for demonstrating that brain researchers, using a combination of complicated equipment and simple statistics, can find meaningful brain activity anywhere, even in a dead fish.
然而,主要榜单上的排名大幅上升不会自动转化为欧洲商学院排名的上升。例如,牛津大学(University of Oxford)萨伊德商学院(SaBusiness School)在MBA榜单上的排名上升1位,在开放招生EMBA课程的排名上升5位,在EMBA榜单上的排名上升12名,首次进入该榜单前十名,但其在欧洲商学院榜单上的排名没有变化,依然是第10名。
Roula Khalaf
adj. 连续的,继续的,连绵不断的
无论你是否认为Snapchat配得上Facebook开出的30亿美元报价,有一点确定无疑:所谓的“阅后即焚”(内容被接收数秒后自动消失)社交网络拥有广阔的市场应用空间。此外,与流行的看法相反,Snapchat传播的内容不仅仅是色情短信和限制级的自拍照片,尽管它也的确是传播这类信息的最佳平台。随着主流社交平台的内容变得越来越商品化,以Snapchat为代表的“阅后即焚”平台在某种程度上重新恢复了社交媒体本应具备的趣味性和自发性。就像现实生活中的互动交流一样——创意自由流动,一般不用担心一切事情都被记录下来留给子孙后代观瞻,传遍整个世界——SnapChat提供了一个真实的、未经过滤的交流渠道。孩子们真的很喜欢它。Facebook公司自己的首席财务官上个月已正式承认,青少年使用Facebook的次数正在下降.而据坊间传言,驻足于Snapchat的青少年数量正在呈爆炸式增长。
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vi. 获得奖章
Supply-side structural reform: Cutting overcapacity, destocking, deleveraging, reducing costs and identifying growth areas
税:每年大约18036美元(约合人民币11.5万元)。

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.

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飓风厄玛
In an effort to protect China's role in the global economy as a manufacturing hub, the central bank devalued the currency in August, in the biggest drop in decades. Later in the year, after the International Monetary Fund added the renminbi to its group of global reserve currencies, the value of the currency fell further, possibly reflecting capital outflows.
据一家行业报道,中国的网红预计能在2016年创造出高达580亿元(87亿美元)的市场,远超去年的440亿元的票房。
项目总成本:17.66万美元
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扎实推进“一带一路”建设。
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Since 2005, the business book of the year award has gone to the book that provides “the most compelling and enjoyable insight into modern business issues”. The 2014 winner was Capital in the Twenty-First Century by Thomas Piketty.
4. Booing isn't just for pantomimes
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Whether or not any sort of BlackBerry-Samsung deal actually happens, the development highlights next wave of innovation (and litigation) in mobile technology: one centered on access control methods and containing corporate breachesin an increasingly mobile world.
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Celebritites always seem to have a better life than the rest of us;nicer house,cooler cars and even cuter children.Just look at these pictures of Shiloh Jolie-
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Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 问题保障房调查:多空置、房型大、当商品房卖

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