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促进肠道健康的简单方法
添加时间:2019-02-21 10:42:11 浏览次数: 作者:未知
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  • 1. Think diversity

    1. 考虑多样性

    "You need to eat as wide a range of plant-based foods as possible," advises Megan. "I tell people to aim for 30 different plant-based foods a week - that's nuts, seeds, wholegrains, legumes and fruit and vegetables. Research has suggested that if you're having fewer than 10 of these plant-based foods a week, your microbial diversity isn't very strong. Vary the foods you eat from week to week and always be open to trying new things.""你需要尽可能多的摄入植物性食物,"梅根建议道。"建议大家每周摄入30种不同的植物性食物--也就是坚果、种子、全麦、豆类、水果和蔬菜。研究表明:如果每周摄入的植物性食物少于10种,那你的微生物多样性就会减少。最好做到--每周吃不同种类的食物,愿意尝试新食物!"2. Fill up on fibre

    2. 多摄入纤维

    The fibre found in foods such as beans, artichokes, legumes and brussels sprouts1 contains prebiotics that 'feed' the beneficial bacteria that live in your gut2. If you can increase the amount of fibre you eat, it will benefit pretty much every organ in your body, including your heart. "Current Department of Health guidelines recommend we should be eating 30g of fibre a day, but most of us are only eating 19g," says Megan. "I believe we should be aiming even higher. Increase the amount you eat gradually to give your body time to adjust to it."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. Ferment3 your foods

    3. 食物发酵

    Include healthy fermented4 foods in your diet every day. Fermentation involves bacteria or yeast5 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。

    促进肠道健康的简单方法.jpg

    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 kits6 to make kefir - you add milk and leave it on your worktop to ferment for a few hours, then it's ready to drink."这些食品通常含有不同种类的细菌,因此被认为有利于肠道微生物。"大多数科学证据都表明了开菲尔酸奶的益处,"梅根说道。"开菲尔酸奶含有约20种不同的细菌和酵母,多样性远胜酸奶。我每天喝100毫升的开菲尔酸奶。现在,人们可以购买开菲尔酸奶自制装备--把牛奶倒入其中,而后放置在工作台上发酵几小时,最后就可以喝啦。"4. Say no to sweetener

    4. 对甜味剂说不

    Although artificial sweeteners can reduce your calorie intake7, they may also destroy the diversity of your gut ?microbiome. Clearly, this needs to be weighed up against the need to cut down on sugar.

    虽然人造甜味剂可以减少人们的卡路里摄入量,但也可能会破坏肠道微生物组的多样性。显然,这让我们意识到降低糖分摄入的必要性。

     10级    双语 
     单词标签: sprouts  gut  ferment  fermented  yeast  kits  intake 


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    1 sprouts [spraʊts] 7250d0f3accee8359a172a38c37bd325   第7级
    n.新芽,嫩枝( sprout的名词复数 )v.发芽( sprout的第三人称单数 );抽芽;出现;(使)涌现出
    参考例句:
    • The wheat sprouts grew perceptibly after the rain. 下了一场雨,麦苗立刻见长。 来自《现代汉英综合大词典》
    • The sprouts have pushed up the earth. 嫩芽把土顶起来了。 来自《现代汉英综合大词典》
    2 gut [gʌt] MezzP   第7级
    n.[pl.]胆量;内脏;adj.本能的;vt.取出内脏
    参考例句:
    • It is not always necessary to gut the fish prior to freezing. 冷冻鱼之前并不总是需要先把内脏掏空。
    • My immediate gut feeling was to refuse. 我本能的直接反应是拒绝。
    3 ferment [fəˈment] lgQzt   第8级
    vt.使发酵;n./vt.(使)激动,(使)动乱
    参考例句:
    • Fruit juices ferment if they are kept a long time. 果汁若是放置很久,就会发酵。
    • The sixties were a time of theological ferment. 六十年代是神学上骚动的时代。
    4 fermented [fəˈmentid] e1236246d968e9dda0f02e826f25e962   第8级
    v.(使)发酵( ferment的过去式和过去分词 );(使)激动;骚动;骚扰
    参考例句:
    • When wine is fermented, it gives off gas. 酒发酵时发出气泡。 来自《简明英汉词典》
    • His speeches fermented trouble among the workers. 他的演讲在工人中引起骚动。 来自辞典例句
    5 yeast [ji:st] 7VIzu   第9级
    n.酵母;酵母片;泡沫;v.发酵;起泡沫
    参考例句:
    • Yeast can be used in making beer and bread. 酵母可用于酿啤酒和发面包。
    • The yeast began to work. 酵母开始发酵。
    6 kits [kits] e16d4ffa0f9467cd8d2db7d706f0a7a5   第7级
    衣物和装备( kit的名词复数 ); 成套用品; 配套元件
    参考例句:
    • Keep your kits closed and locked when not in use. 不用的话把你的装备都锁好放好。
    • Gifts Articles, Toy and Games, Wooden Toys, Puzzles, Craft Kits. 采购产品礼品,玩具和游戏,木制的玩具,智力玩具,手艺装备。
    7 intake [ˈɪnteɪk] 44cyQ   第7级
    n.吸入,纳入;进气口,入口
    参考例句:
    • Reduce your salt intake. 减少盐的摄入量。
    • There was a horrified intake of breath from every child. 所有的孩子都害怕地倒抽了一口凉气。

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