Professor Toshi Utsumi, a Japanese doctor of medicine, pointed out in the book "Intestine Determines Immunity" that the whole body immunity is concentrated in the intestine, because there are 70% immune cells in the intestine, which is the largest immune organ in the human body. Good immunity can prevent virus invasion, keep healthy and prevent aging.
Intestine is an "important line of defense"! More than 70% of immunoglobulin A in human body is made by intestine, and more than 70% of immune cells, such as macrophages, T cells, NK cells and B cells, are concentrated in intestine. Intestinal mucosa is the first line of defense, and immune cells inside are the second line of defense.
In fact, enhancing immunity is very simple. We might as well increase the beneficial bacteria in the intestine. The nutritionist of Taiwan Province Precision Health Association pointed out: "Different eating habits will create different bacteria, and excellent intestinal bacteria can create a perfect immune system. 」
Nutritionists emphasize that in order to maintain intestinal health, we must have good healthy eating habits and schedules, or ingest live bacteria beneficial to human intestinal health, improve intestinal microecological balance, and prevent intestinal diseases.
Three principles to improve healthy intestinal health: avoid constipation caused by slow intestinal peristalsis, and feces will block the intestine due to lack of water. Toxins in feces will be reabsorbed by the intestine as "nutrition" and cause other physical problems.
Drink plenty of water to promote intestinal peristalsis, soften feces, or often * * * abdomen, exercise more, can also achieve results.
Good eating habits increase the intake of dietary fiber, because dietary fiber is a plant component that the human body cannot decompose and digest, which can increase gastrointestinal peristalsis and secretion of digestive juice. If there is a lack of fruits and vegetables, but a big fish and big meat diet, there will be fewer beneficial bacteria in the intestine.
Taking more prebiotics (also known as prebiotics and probiotics) is helpful for the growth of probiotics and the inhibition of bad bacteria in the intestine. Beneficial bacteria in the intestine will also metabolize prebiotics into short-chain fatty acids, which will be provided to beneficial bacteria and human body as an energy source.
There are four kinds of foods rich in prebiotics, 1 type culture bacteria-whole grain foods such as oats, brown rice, pumpkins, potatoes and sweet potatoes, which are rich in beneficial bacteria such as dietary fiber. Proper intake is conducive to promoting intestinal peristalsis, increasing the volume of feces, accelerating the operation of human digestion and absorption, and then reducing the time of food hoarding in the intestine.
The second category-beans, soybeans and other beans contain water-soluble dietary fiber, which, if eaten in moderation, will help to provide adequate nutrition for beneficial bacteria. But if you want to get the nutrition of beans, it is best to give priority to whole beans, which can keep the complete nutritional components.
Category 3-Vegetables Cruciferae vegetables, such as cauliflower, are rich in water-insoluble dietary fiber, which can not only provide sufficient nutrition for good bacteria, but also remove waste from the intestines. Onion, burdock, asparagus and other foods contain oligosaccharides, which are also quite good ingredients for obtaining probiotics.
The fourth category-apples, kiwis, bananas and other fruits contain a lot of beneficial bacteria such as water-soluble dietary fiber. If eaten together with sugar-free yogurt and sugar-free yogurt rich in probiotics, it will be more conducive to maintaining the ecological health of intestinal flora.
Huang zhixin nutritionist Xiao archives
Current position: Nutritionist of Taiwan Province Precision Health Development Association, Nutrition Medicine Research Center of Beijing Medical University. Major: nutrition consultation, diet management.