Just 7 Tricks To Save Your Stomach
Maintaining a healthy colon is not as simple as the magic pill. "If you will be using probiotics, the drinking, smoking and eating badly, will not be cut off," says Georgianna Donadio, PhD, a nutritionist and founder of the National Institute for Health Care. "The whole system should be consistent, the flora is just the tip of the iceberg" to have an overview of their approach intestine, consider the following steps .:
• Eat several small during the day instead of pigging dinner meals. "Meter by eating at the end of the day highlights the intestine, giving too much food at once," says Leslie Bonci, nutritionist and director of the Center for Sport and Nutrition at the University of Pittsburgh. And do not forget to drink plenty of water to keep the flow of food.
• Give priority to whole foods. This means that the supply for vegetables, fruits, nuts and vegetables. If the food on your plate looks like food in kind (for example grapes, not grape roll-ups), are a good start. • Eat probiotic foods. Shoot for at least one daily serving food culture "live" or probiotic. Try yogurt, kefir (fermented milk drink), miso or tempeh. Look for the phrase "contains live cultures" or "active cultures" on the label.
• loose fiber powyżej.Więcej fiber in your diet you have, the more variety you have in the ecosystem. Target of 25 to 38 grams of fiber a day, says Bonci. "Most people still shy fiber intake."
• Limit your intake of sugar. Refined sugars acidify the system and cause the body to produce more bile - and bad bacteria feast on the sugars and bile acids. Therefore, an excess of sugar can tilt the balance of bacteria in the dark side. "With all the sugar we throw these days, it's no wonder our colonies of bacteria are out of control," says Bonci.
• Relax. In a study published in 1999 in the international journal Gut, people in clinics tract quoted a strong emphasis on life as a precursor to their gastrointestinal problems. While the game is not clear, scientists know that stress causes inflammation and also interferes with the parasympathetic nervous system, which controls intestinal cramps, changing the speed at which you move through the food. Stress affects our biochemistry at many levels.
• Get seven to eight hours of sleep each night. Dream not only regulates hormones in the intestine, contributing to feelings of hunger and satiety, also supports the immune system. When the body is deprived of sleep, even for one night, the immune system suffers, says Bonci.