1. THAT THE GUT AFFECTS YOUR MOOD
The surface of the small intestine is covered with delicate intestinal villi and microvilli. If the folds, villi, and microvilli of the small intestine are unfolded, the entire area is almost 200 square meters.
There are more than 100 million neurons in the intestine, which are continually processing, analyzing, and transmitting signals to monitor and summarize the body’s condition.
Recognize and record our eating habits, observe our immune cells, secrete hormones that affect our emotions, and transform us subtly.
Do you think you will be happy after eating sweets?
The intestine can produce more than 30 known neurotransmitters. For example, about 90% of the serotonin called “lucky hormone” is synthesized by endocrine cells in the intestine.
Another example is the magical dopamine, which may be 50% synthesized by intestinal bacteria.
By controlling these hormones, gut bacteria can affect or even control our brains.
In addition to providing nutrients, intestinal bacteria help us produce different body hormones, degrade toxins in the body, and exercise our immune system, etc.
When they work hard in our bodies, we are energetic and healthy;
When they have problems, we may have various intestinal problems, obesity, diabetes, malnutrition, and various immune and mental problems.
The digestion and absorption of food have never been a war for us alone. From the first bite of food in life, intestinal bacteria began to rub their hands.
And we also need to provide them with sufficient food so that they can work happily for us willingly.
2. SO WHAT DO GUT BACTERIA EAT ?
Generally speaking, they eat dietary fiber that we cannot absorb.
Different bacteria have different preferences for food, just like our preferences for food.
Some “bad” bacteria like to eat pasta, some like dessert and affect our brain by secreting different hormones.
This is why sometimes we know that milk tea and donuts are not good, but we still have to eat them.
Because sometimes it is not what you want to eat, but the “bad” bacteria in the intestines want to eat.
When your gut is filled with some “bad” bacteria, they will give orders to the brain through various neurotransmitters.
When these bacteria are satisfied, they secrete neurotransmitters, such as dopamine or serotonin, to act on the brain. This is like a chronic poisoning process, in which we gradually become addicted to this food.
One side of water and soil supports one person. People in each area have different intestinal colonies because of different dietary structures.
When we are used to eating all kinds of fast food and fast food, and there is little dietary fiber in these foods, the “good” bacteria in the intestine will not get enough nutrients, and their number and types will be greatly affected. Bacteria are rampant.
Just like the fat man’s intestines, there are plenty of “bad” bacteria that like pasta or dessert.
3. HOW TO INCREASE THE NUMBER OF “GOOD”BACTERIA ?
Here are some suggestions for everyone:
1. First of all, we must balance the diet, diversify the diet, eat more vegetables, cereals, and other cellulose-rich foods, which not only feeds the intestinal colonies but also provides the body with a variety of micronutrients and trace elements.
2. Reduce as much as possible staple foods such as refined rice, noodles, and steamed bread. Staple foods can use whole grains, such as oats, quinoa, millet, black beans, mung beans, barley, sweet potatoes, pumpkin, yam, etc.
- Sweet potatoes and yam can be cooked and let cool before eating; this time, the content of resistant starch is relatively high.
- This starch is slowly digested in the body and absorbed into the blood more slowly, but friends who have a bad stomach do not try
3. Eat less meat such as pork and lamb, and eat more fish, especially deep-sea fish. The cooking method is mainly light, reducing the consumption of barbecue and cooking with large oil.
4. Eat more fresh fruits and vegetables, especially dark-colored vegetables, such as purple cabbage and broccoli.
Some dark-colored fruits and vegetables contain anthocyanins, etc., which have good antioxidant properties.
Properly eat some fermented foods, such as soy products and yogurt.
But it is best to make it yourself. Otherwise, you will eat more sugar.
5. Eat some nuts properly every day, try to eat fresh, such as walnuts.
Don’t buy peeled walnut kernels, and don’t eat any processed sugar walnuts.
Many nuts are easily oxidized when exposed to air for a long time. It is better to peel a few when they are best.
6. Drink plenty of water, more than 2500 milliliters per day, don’t drink too fast, drink it in small sips each time.
7. Don’t stay up late, develop regular work and rest habits, just like us, intestinal bacteria are also a kind of life, with their own biological clock and recipes.
Often staying up late or eating irregularly, hungry for a full meal, over a long period of time, may lead to an imbalance of intestinal flora, causing a variety of diseases.