Intestine is the second brain of human body, which not only affects physical health, but also affects mental health.
However, according to the 20 13-20 16 national nutrition and health change survey conducted by the State Health Administration, the intake of fruits and vegetables in China is generally insufficient, and 86% of the people can't reach the recommended amount of 3 servings of vegetables or 2 servings of fruits.
Have a kind heart, build a positive energy constitution and be happy physically and mentally.
Chen Zhidao, director of the family medicine department of Yadong Memorial Hospital, said that 99% of the bacteria in the human body live in the intestines, and the number is as high as hundreds of megabytes. The function of the gastrointestinal tract will interact with the brain through the intestinal brain axis (that is, the interaction between the intestine and the brain). Many studies at home and abroad have pointed out that the quality of intestinal bacteria will affect physical and mental conditions, and when the intestinal environment is not conducive to the growth of probiotics, it will increase anxiety and similar melancholy behavior.
Studies have shown that the changes of bacterial colonies can affect emotions, including chronic fatigue syndrome (CFS), psychological stress and mental state, and these symptoms are obviously improved after the improvement of intestinal colonies.
A study of 20 13 in Canada also pointed out that the changes of intestinal flora will affect anxiety-like and melancholy behaviors, and the occurrence of anxiety-like and melancholy behaviors will be reduced after the intestinal condition is improved by probiotic treatment.
How to improve the intestinal flora to influence "kindness"?
Chen Zhidao reminded that the environment of intestinal beneficial bacteria is an important foundation. Fruits rich in water-soluble fiber, such as kiwifruit, have been proved to help establish an environment of intestinal beneficial bacteria.
According to the animal experiment of dietary intervention for 20 1 1 year 14 days, it was found that freeze-dried kiwifruit and kiwifruit dietary fiber can increase the proportion of intestinal colonies, promote the growth of beneficial bacteria and inhibit bad bacteria.
Chen Zhidao believes that people in China often ignore the importance of fruits in maintaining gastrointestinal health. He reminded China people who love meat that besides dietary fiber and various nutrients, they should also eat fruits rich in fruit enzymes. For example, kiwifruit contains fruit enzymes that can help decompose protein, and other papaya fruits rich in papaya enzymes are also good choices.
Take enough fruits and vegetables rich in water-soluble fiber from the "intestine"
Nutritionists of the Dong Shi Foundation especially reminded that fruits and vegetables are undoubtedly good for health, but their promotion of positive emotions has gradually gained a lot of empirical evidence.
For example, a study published by the University of Otago in New Zealand on 20 18 shows that people who eat more fruits and vegetables are more satisfied with their lives and more likely to have a positive view of things.
Three dishes and two fruits a day are indispensable.
The Dongshi Foundation specially reminds us to eat at least three servings of vegetables and two servings of fruit every day. It is suggested that you can choose a meal with more fruits and vegetables, or bring your own fruits instead of unhealthy snacks to make your body and mind healthier and happier.
It is especially recommended to choose fruits and vegetables rich in water-soluble fiber (such as citrus, berries, guava, papaya, kiwi, bananas, fungus, spinach, carrots, kelp, mushrooms, cauliflower, etc.). ).
Water-soluble fiber can not only delay gastric emptying, increase satiety and improve intestinal function, but also be one of the important keys to the growth of beneficial bacteria in the intestine, which can reduce negative emotions, improve anxiety and melancholy-like behaviors and build a positive energy constitution.