5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

4.不推崇微化管理
Much joy to you in the up coming year. May the warmest wishes, happy thoughts and friendly greetings come at New Year and stay with you all the year through.让温馨的祝愿、幸福的思念和友好的祝福,在新年来到你身边,伴你左右。
Nearly four in 10 US residents say the severity of recent natural disasters such as Superstorm Sandy is evidence the world is coming to an end, as predicted by the Bible, while more than six in 10 blame it on climate change, according to a poll released on Thursday.

顺便说一句,伦敦的自行车租赁制度再简单不过了:走到任何一个租车点,刷卡付费就可以带走一辆自行车。当你使用完毕时,把车丢在附近的河里就行。这些自行车都是一次性的!
10. China watchers inthe United States will continue to postulate China’s declining growth rate inthe face of evidence that it is stable at over 7%. China will grow fasterin 2014 than in 2013.
尽管英国商学院的排名平均上升了两位,但法国商学院的排名平均下降了一位——法国是商学院数量最多的欧洲国家。里昂商学院(EMLyon Business School)由于跌出MBA榜单之外,整体排名下降了15位,同时北方高等商学院(Edhec Business School)由于未能进入EMBA榜单,整体排名下降了8位。
Remedy: The tricky aspect of this regret is that it’s typically rooted in hindsight. Only after you’ve left the job and have moved on to something better, do you start beating yourself up for not making the leap sooner, even if it hadn’t been practical or possible. What you can do is to identify the factors that kept you in your former position as red flags to be aware of in the future and work to line up supports that will allow you to more quickly capitalize on other opportunities as they may present themselves. This could include reviewing and updating your resume with new accomplishments on a monthly or quarterly basis, keeping your LinkedIn account current, building up a contingency fund to allow you to feel less tethered to your current pay check and staying in the loop on industry news and gossip to be aware of where your skills and experience could be of value.

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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第48届美国乡村音乐学院奖获奖名单:
Arizona, Texas Head List Of Best States For Expected Job Growth
但是白人身份认同的斗争不仅仅是个政治问题,它也是一个“深藏的”故事,一个看到别人都在向前,自己却感觉困在原地的故事。
在其他小孩想方设法逃课、不做作业的时候,玛蒂却对学业热情饱满,因为她不想自己成为又一个“愚蠢的舞者”。
I am here to speak on behalf of the starving children around the world whose cries go unheard. 我演讲是为了世界所有忍受饥饿的儿童,而他们的哭泣却无人听见。
这两部纪录片都使用标准工具——资料影像、人物采访,悉心选择的音乐资料——在目前的紧张局势中书写历史。在“黑人的命也是命”(Black Lives Matter)的时代,关于黑豹党和爵士歌手兼行动分子妮娜·西蒙妮的影片确实意义重大。尼尔逊和贾巴斯精彩地讲述了他们的故事。
The show started with a circus theme, complete with acrobats, a sword-swallower and a man on stilts. Justin Bieber, Rihanna and Bruno Mars performed.
新兴市场投资者不需要被提醒美联储(Fed)对新兴市场资产的重要性——不是吗?
如果答案是“是”,那么也许你是D型人格的人。
乔斯·威登在度假的时候萌发了创作《萤火虫》的设想。他当时正在读一本叫做《天使杀手》的书,这本书讲述了一名葛底斯堡战役中的士兵的故事。威登深深地被这个士兵日复一日的艰辛生活所吸引。这本书的作者描写了大量日常生活中的繁琐细节,以及人们如何在缺乏现代科技和商业之便的情况下艰难度日。而威登对这种描写方式推崇备至。

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.

这句话最流行的变体是“别迷恋姐,姐只是个传说。”
A Former First Lady Presses On for a Tolerant, Feminist Islam
自此之后,中国每年都会发布以12生肖属相为主题的农历新年纪念邮票。
我们发展出人工记录声音的技术已经有几十年了,但是人工植入器官在耳朵这一领域没有任何改变。你可能认为生长在头两边的肉块极易替换,因为它们只是皮和软骨,而不是复杂的器官。事实上,科学家在制作假耳上并没有做得非常出色。传统的替代耳朵看起来或感觉起来都像塑料玩具。
This includes ‘qwerty,’ in fourth place, ‘admin,’ in 11th, and ‘login’, in 14th.
《楚乔传》改编自网络小说《11处特工皇妃》,讲述了女奴楚乔的奇遇以及她和燕洵世子的爱情故事。
近些年来,细菌感染卷土重来,受害者达到了自1960s以来从所未见的最高值,初步确诊者的人数从429跃升至1300多人,从2011年到2017年期间的感染人数翻了两倍不止。
一位本田高管私下里将该公司的很多问题归咎于“运气不好”,而不是内部管理不当或有意失职。也许确实如此。不过本田管理层确实应该认真反省,反复自查,并控制好其管理系统和生产流程,确保客户好感度不再每况愈下。(财富中文网)
黄金披萨中使用了进口白斯第尔顿奶酪、表面的金箔上点缀有里海俄罗斯鲟鱼子酱、法国松露和鹅肝。
3. Flying Horse
Ahead of the release, economists at ANZ said they expected inflation to pick up in January owing to rising food prices, and the low commodity prices would weigh on the CPI.
某种程度上,这种借鉴是基于这样的假设:把一种时装风格从它自身的环境中剥离出来,就能同时去除它所有潜在的负面寓意:譬如战争和王朝。它会变成一种独立存在的审美形式,不再象征任何复杂的社会和政治动荡。
Screengrab taken on January 11, 2015 from a video released on Islamist social networks shows a man claiming to be Amedy Coulibaly, who killed four hostages after seizing a Kosher supermarket in Parison January 9, 2015 (AFP Photo/)
提供就业指导工作的北京新锦程研究院的执行院长张景岫表示,他并没看到高校学生的创业意向有降低的趋势,但是他承认学生的自主创业意向很低。
Jude Webber

The media are annoying, we get that, Your Royal Highness, but there may have been more dignified ways for you (and the establishment you represent) to air your concerns.
以下是今年BrandZ全球最具价值品牌百强榜出现的一些趋势:
“在这种情况下,这些学生的言论自由权利根本没有被侵犯。”

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 杭州:受摇号红盘冲击 二手房成交明显下滑

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