各种豆类、洋蓟和抱子甘蓝都含有可以'喂养'肠道有益菌的益生元。如果能增加摄入的纤维含量,那身体的每一个器官都会因此获益,包括心脏。"目前,卫生部发布的指南建议我们每天摄入30克纤维,但大多数人每天的摄入量只有19克,"梅根说道。"我认为,我们的日目标量还可以更高。逐步增加纤维摄入量可以给身体足够的时间去适应。"
3. Ferment your foods
3. 食物发酵
Include healthy fermented foods in your diet every day. Fermentation involves bacteria or yeast to make foods such as yogurt, kefir (a traditional homemade fermented drink made from milk that contains live bacteria) and kombucha (made from fermented tea, sugar, bacteria and yeast).
包括日常饮食中有益健康的发酵食品。发酵指的是通过细菌或酵母来制备酸奶、开菲尔酸奶(一种由含活菌的牛奶自制的传统发酵饮品)和康普查(由发酵的茶、糖、细菌和酵母制成)等食物。
They generally contain a wide range of different types of bacteria so are believed to be beneficial for the gut microbiome. "Kefir is the one with the most scientific evidence behind it," says Megan. "It has around 20 different types of bacteria and yeast in it, and the diversity is much greater than in yogurt. I drink 100ml kefir a day. You can now buy kits to make kefir - you add milk and leave it on your worktop to ferment for a few hours, then it's ready to drink."
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