Six food combinations can enhance your intestinal health

Most of us are increasingly aware of the importance of intestinal health, and it connects with all aspects of overall health-from the immune system to emotions.

We know that in order to improve the quality of friendly bacteria in the microorganisms, we should eat Fil in the microbial community in our intestines, order kimchi with sushi, and use our dinner to drink Kangpu tea.

However, people of us rarely realize that the key to the best intestinal health is not only the food we eat, but also the way we combine these foods.

Nutritionist, Laura Southern, founder of London Food Therapy, explained: “Matching certain foods with each other may have a significant impact on the benefits of our intestine.” “It can increase the ingredients in the ingredients The absorption of nutrition and antioxidants, and help good bacteria survive during digestion. “

Even if we make tiny adjustments to our meals, it can produce real differences. Therefore, this is our greatest proposal to maximize our diet potential.

Add honey to your Greek yogurt

Live yogurt is probiotics, and its bacteria and yeast can restore the excellent source of balance of microbes. However, to reach the large intestine, these microorganisms must be survived in the mouth, stomach and small intestine, and the digestive enzymes must be decomposed.

American researchers have recently discovered that adding honey to yogurt B. AnimalDuring the digestion, the microorganisms contained in yogurt. Among the four types of honey they tested, the effects of clover, buckwheat, orange flowers and 苜蓿-tribe honey have the greatest impact.

“Honey has the characteristics of probe elements, so it will feed and support probiotics in yogurt during digestion,” explained in the south.

Honey has been used to treat digestive system diseases for thousands of years and reduce infection and inflammation. More and more evidence shows that the potential of the preycled element may make it a super food of the intestine.

Eat black pepper and ginger

According to research, ginger is a yellow spice often found in Indian food, which has anti -inflammatory, antioxidants and even anti -cancer characteristics. It is also believed that it can enhance the intestinal wall and help balance microorganisms and help digestion. These characteristics are attributed to glumin, and their activity ingredients.

Eating spices in curry or dhal, even on the top of the soup, is an excellent way to improve intestinal health-but combining it with black pepper will affect it. Piperine is a compound in black pepper, which can absorb up to 2,000 % of cowantin.

Southern said that fast -changing black pepper is a simple but valuable supplement for many meals. She said: “It has proved that we can enhance our ability to absorb vitamins and minerals, so it is worth adding to vegetables.”

If you don’t like the taste of these two flavors, you can use supplements containing two spices.

Gourge in the salad, drizzle olive oil

We all realize that in order to improve our intestinal health, we need to eat more vegetables. These vegetables contain the fiber and nutrition required to feed the “good” intestinal bacteria, and limit the growth of harmful bacteria.

For those who try to lose weight, eating a salad without seasonings sounds like a despicable choice, but the premium virgin olive oil with hair rain will make us better.

The southerners said: “Adding a lot of fat to the salad or cooked vegetables is a very simple way to support the intestine, and ensure that we get all nutritional benefits from our diet.”

The ability to reduce the antioxidant characteristics of olive oil and reduce the “bad” cholesterol and improve the “good” level is well known, but the study also found that the polyphenols it contained can be directly absorbed by the intestine. These have proven to increase beneficial bacteria, such as Gap In the intestine.

When eating together, oil helps absorb nutrients, including vitamin A, D, E, and K. All of these will help balance the microorganisms. Vitamin A and D also help to maintain the integrity of the intestinal wall, thereby protecting the human body from harmful toxins.

Add BOK ChOY to flavor O soup

Flawry, made of fermented soybeans and grains, rich in millions of beneficial probiotic bacteria, making it a simple method. When you can easily cultivate the intestine Mix or mix in salad dressings. A Japanese study shows that people who eat taste O soup often have lower gastrointestinal problems, including backflow and indigestion.

The southern proposal is recommended to increase the influence of its intestinal friendship to the greatest extent.

She said: “When digesting, add vegetables, such as BOK ChOY or Satta Shanghai algae slices, and will feed bacteria in flavor O sauce.” They reach the opportunity of the intestinal integrity and the impact of the desired nourishment. “

Studies have shown that flavored ISO contains highly active enzymes and helps to absorb other important nutrients, which shows that it will also help ensure that the intestinal benefits are ensured as much as possible from the added vegetables.

Stir cinnamon to stew an apple

Stew an apple with a small amount of water to stew the apples in the pot. Some raisins can make the intestine enjoy a good soothing effect and stir cinnamon to make them easier for the intestine.

Apple contains polyphenols, which can enhance the growth of good bacteria and reduce inflammation. This is the main reason for IBS and IBD. Their soluble fiber pectin can also be used as a probe, providing food for beneficial intestinal bacteria. Cooking will release this fiber to make it easier to digest and make Apple less acidic and milder in the digestive system.

The southerners said: “Add cinnamon to make the taste of apples sweet and delicious, but it can also enhance its anti -inflammatory effect, improve its nutritional absorption, and cause stimulation in the spikes in blood sugar apples.”

Sprinkle seeds on porridge

A bowl of warm, comfortable porridge is the breakfast of many British in the cold winter morning. Oats are an excellent choice for intestinal health-as long as you choose a more thick version and less processing.

The south said: “The fiber in the oats of β-polysaccharides can act as a probiotic, encouraging the growth of beneficial bacteria in the intestine.” “Fiber also helps digestion and intestinal function-β-polysaccharides form a similar The consistency of gel helps to maintain the movement of things-and help you feel longer after eating. “

A tablespoon of flax and Qia seeds on the top will increase vitamins, minerals and cancer protectors, which can significantly improve the nutritional impact of meals and increase their benefits to the intestine.

Both types of fibers are very high, which is essential for intestinal health, but most of us are not dealing with. “When mixed into porridge, chia seeds form gel, which enhanced the stimulation of porridge to intestinal movement.” “This soluble fiber can also feed good bacteria in the intestine.”

Chia and the entire earth planting, also known as linen seeds, is also one of the best plants for Omega-3 fatty acids. She said: “The good fat in the seeds slows down the digestion of oats and stabilizes the level of blood sugar.” “Omega-3 can also increase good bacteria in the intestine and reduce inflammation.”

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