Let's summarize and share the main contents of this book today. I hope we can eat healthily and live healthily together!
Each of us has10000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 microbes in the human body, intestinal bacteria alone is about two kilograms. In fact, among millions of microbial species, only a few are harmful to human body, and most of them are not only harmless, but also vital to our health. On the one hand, they will play an important role in our digestive system; On the other hand, they can produce a variety of enzymes and vitamins needed by the human body to help us maintain the health of the immune system.
So how to measure the health of intestinal microorganisms? It is to sow all kinds of seeds and maintain the diversity of intestinal microorganisms. Dietary Guidelines for China Residents (2022) suggests that 12 foods should be provided every day and 25 foods should be provided every week. For us, this is not only a suggestion, but also a testing standard, which can help us to determine various dietary plans and think about the nutrients needed by the human body from a more holistic perspective.
Is being fat bad? The author gave two examples. One is the "French paradox". The French consume more fat than the British, but the incidence of heart disease is less than one-third of that of the British, and the average life expectancy is four years longer than that of the Americans. The other is "Mediterranean diet", which is characterized by high fat intake, mainly from olive oil. We all know that the Mediterranean diet can be considered as one of the healthiest diets in the world. Judging from these two examples, being fat is not necessarily bad.
French people prefer to eat cheese. The most popular cheese products are untreated and contain many bacteria, fungi and yeast. The author concludes that the intestinal flora rich in these microorganisms can make the intestines healthier and make our bodies healthier.
It is said that Mediterranean people eat more fat, and the incidence of heart disease and stroke should be high, but in fact, the incidence of such diseases has been lower than that of northern Europe and the United States. According to the research, the author tells us that olive oil has two advantages. First, because olive oil is rich in polyphenols, polyphenols can remove harmful substances in cells and achieve anti-inflammatory effect. Second, studies show that polyphenols and fatty acids in olive oil are delicious food for intestinal microorganisms, and then through a series of decomposition, they produce smaller molecules of fat-short-chain fatty acids, which can activate the human immune system and inhibit the growth of harmful bacteria. In the final analysis, the reason still comes down to intestinal health.
There is another hint about olive oil. Not all olive oil has good effects. Only extra virgin olive oil and virgin olive oil are rich in polyphenols and have the above-mentioned series of beneficial effects. Ordinary olive oil is made from the first two kinds of residues through industrial refining, which will not have the same effect.
There is nothing wrong with being fat, the key is what we choose to eat and how to eat. Let go of the French paradox and the Mediterranean diet. I just hope that when you are faced with a dietary choice, don't simply abandon one food or another, thus ignoring its benefits to the whole body.
Protein is the foundation of our life. Is it better to supplement animal protein or plant protein? From these two differences, it also leads to the comparison of two popular ways to lose weight, ketogenic diet and vegan diet.
Why can ketogenic diet lose weight? Because our bodies get energy from carbohydrates efficiently, but if we want to get the same energy from protein and fat, our bodies will consume more. It's like you're going to pick up a bucket of water Carbohydrate is like a faucet. Once opened, it will soon be full. Protein and fat are like hanging wet clothes and wet towels. You have to wring them out to get water, but you may not be able to fill a bucket of water. Consume more, as long as the consumption is greater than the intake, you will naturally lose weight. This is the most important principle of losing weight.
The author tells us that intestinal flora is the key factor to benefit from this scheme for a long time. If the diversity of intestinal microorganisms is poor, the weight will rebound quickly. Therefore, the author also gave a suggestion, that is, before starting the ketogenic diet, you can start eating a lot of fresh fruits and vegetables six weeks in advance to ensure the variety and quantity of microorganisms in the intestine.
Is vegetarianism a good choice? We can share a conclusion first, that is, nature has left us rich enough species of protein, so vegetarians can get the nutrition that almost all meat eaters can get as long as they pursue the diversification of diet. But there is a kind of vitamin that can only be obtained from meat, that is vitamin B 12. Lack of this vitamin may lead to anemia or other blood system diseases. This is what everyone who wants to choose a vegetarian diet needs to know.
However, whether you are a meat eater or a vegetarian, there is a non-animal protein that you should not miss. They can increase the types of intestinal microorganisms and protect the intestine from infection, that is, various mushrooms.
Summary:
Today's content is mainly to remind us of the health of the intestines and the fact that microorganisms are with us;
There is nothing wrong with being fat, the key is what we choose to eat and how to eat;
The existence of any diet has its rationality. You can question any diet plan, but please remember one principle, which is to increase the variety of daily food as much as possible and keep the intestines healthy.
Finally, when you are faced with a dietary choice, don't simply abandon a food or a food, thus ignoring its benefits to the whole body.