Although you may already be thinking about your dinner menu for the evening, you may not be considering the fact that everything you eat has an impact on your health. We are bombarded with hype saying what --and what not to -- eat daily. Step away from the fancy pills and shakes intended to help your colon¹ and consider the natural, and less expensive, regular food options.

尽管你可能已经在想晚上吃什么，但可能不会注意到你吃的所有食物对你的健康有什么影响。我们总是高喊每天吃什么和不吃什么的口号。远离药物可能对你的结肠更好，更倾向于有规律地吃天然便宜的食物。

Probiotics

益生菌

It sounds a little gross, but your entire colon is colonized² with good bacteria and yeast³.

听起来有些恶心，但你的整个结肠都被益生菌和酵母菌占据着。

These living organisms help you break down and remove waste from your body. They also keep the bad bacteria in check. Fermented⁴ foods, such as yogurt or kefir, can help provide the boost of good bacteria needed to rebalance your system.

这些生物帮助你的身体分解和排出废物。它们还抑制坏菌。发酵食品,如酸奶、酸乳酒,可以帮助增加有益菌来调整你的身体机能。

Dark Leafy Vegetables

深色叶菜

The minute I say dark, leafy vegetable, most people envision a cluster of spinach⁵. There are many other variations of dark leafies that include collard greens, kale, and even romaine.

当我说到深色叶菜，大部分人会想到菠菜。但还有很多其它种类的深色叶菜，包括羽衣甘蓝，甘蓝和莴苣。

A cup of iceberg⁶ lettuce⁷, for example, has nearly no nutritional⁸ value. Its main component⁹ is water. Rule of thumb: The darker the leaf the better the benefit.

一杯卷心莴苣，例如，几乎没有任何营养价值。其主要成分是水。经验法则：叶子颜色越深，营养价值越高。

Garlic

蒜

This bulbous vegetable has long been researched for its natural antibacterial properties.

这种球根类蔬菜因其抑菌特性长期以来都是被研究的对象。

The natural compounds within garlic, such as selenium, arginine, and ajoene to name a few, are responsible for the potential health benefits that include removing waste from the body and assisting in your body's self-repair mechanisms¹⁰.

大蒜中的天然化合物,如硒、精氨酸, 大蒜烯等等,负责潜在的身体健康因素，包括排出身体废物和协助身体自我修复功能。

Flax Seeds

亚麻籽

Sitting down to a big bowl of flax seeds probably doesn't sound optimal¹¹, but used as an addition to smoothies, cereals, and whole grain products, flax seeds give a boost to the fiber¹² content of any meal and contain phytonutrients in the form of lignans. They also help to regulate bowel¹⁴ movements and are a natural source of the omega 3 fatty acids, which have a host of known health benefits.

身旁有一大碗的亚麻种子可能听起来没什么用处,但作为果汁,麦片,全麦产品的添加物,亚麻籽会提高任何一餐的纤维含量并含有木酚素形式的植物营养素。

Legumes

豆类

Beans are a low fat, protein rich source of nutrients¹³ that actually feed the good bacteria in your colon with their healthy starches¹⁵.

豆类是低脂肪、含有丰富蛋白质的营养素,这些营养素实际上是喂养你结肠有益菌的健康淀粉。