Ah text丨The nutritionist who was delayed by writing
The immune system, an important defense system of our human body, is like a well-trained army, which has been silently helping us resist thousands of harmful microorganisms such as viruses and bacteria. Ten thousand attacks, when our immunity is weakened or damaged, those harmful microorganisms have opportunities to take advantage of, and diseases are easy to follow.
When talking about immunity, many friends may think of protein for the first time, just like the slogan of an advertisement, but we need to know that although protein is closely related to immune function, it is not the only one. In addition to protein, many nutrients are It is closely related to the function of our immune system.
Such as vitamin A, vitamin C, vitamin D, vitamin B family, zinc, , selenium, and other essential nutrients for the body. In addition, polysaccharides in some foods also have a certain effect on immunity.
However, these are not the focus of today. This article wants to share with you the impact of intestinal health on immune function and how to protect our intestinal health.
The relationship between intestinal health and immune function
Have you ever encountered such a situation? You obviously pay attention to your diet and also pay attention to the sufficiency of various nutrients, but it seems that immunity has not improved? At the same time, you may also be often accompanied by diarrhea, constipation , indigestion, bowel movements and other problems?
At this time, we must consider whether there is a problem with intestinal health, because intestinal health has a great relationship with our immune system.
There are trillions of microbiota living in our intestines. They not only participate in the digestion and absorption of food and nutrients, but also directly determine whether our intestines are healthy, thereby affecting immunity, so the intestines are also called The human body’s largest " immune organ ".
Generally speaking, the microbes in the intestine are roughly divided into three groups:
- beneficial bacteria-responsible for inhibiting the reproduction of harmful bacteria and protecting intestinal health
- pathogenic bacteria-destroying intestinal health, gastrointestinal dysfunction , diarrhea, Constipation, etc. are inseparable from it. Z44z
- neutral bacteria-wallhead grass, whoever has the upper hand of the above two types of bacteria, it supports whoever
. The pathogenic bacteria in it make us face the risk of being invaded and attacked by pathogens, which is beneficial Bacteria will not only fight against the reproduction of pathogenic bacteria, neutralize toxic ingredients, but also promote the fighting ability of the immune system, enhance the intestinal mucosal barrier function, promote immune factors, etc., thereby enhancing our immunity.
Therefore, once our intestines have the upper hand by pathogenic bacteria, it will not only bring about intestinal health problems, but also affect our absorption of various nutrients and the health of our immune system.
Therefore, if we want to enhance our immunity, we should have a balanced diet, increase exercise in life, and have a healthy intestinal flora. A multi-pronged approach can achieve better results.
How to protect our intestinal health, help and promote immunity
Now that we know that the health of the intestine is greatly affected by the intestinal flora, then in daily life, we can start from two aspects of Maintain the balance of the intestinal flora and promote the health of the intestine and immune function.
One is to correct or stay away from bad habits that harm beneficial bacteria and intestinal health.
Avoid high-salt and high-fat diets, which will make pathogenic bacteria more rampant; do not eat spoiled, moldy, or suspected food safety problems, pay special attention to street snacks that do not meet hygiene standards; try to stay away from tobacco and alcohol , They will aggravate the imbalance of the flora, which is not conducive to the increase of the beneficial bacteria; rational use of drugs, follow the doctor’s advice, do not blindly use antibiotics, because antibiotics affect both beneficial and pathogenic bacteria in the intestinal One thousand, eight hundred self-defeating."
Second is to provide adequate nutrition for the beneficial bacteria in the intestines and promote the reproduction of beneficial bacteria.
1. Eat foods rich in soluble and insoluble dietary fiber.
Soluble dietary fiber can enter the intestineIn order to become a nourishment for beneficial bacteria, thereby promoting the value of beneficial bacteria, common foods rich in soluble dietary fiber include fresh fruits, shiitake mushrooms, mushrooms, white fungus, fungus, wakame and other fungus and algae foods, konjac, bananas and so on.
Insoluble dietary fiber absorbs harmful substances and wastes in the intestines, and helps purify the overall environment of the intestine. Common foods rich in insoluble dietary fiber include various coarse grains (oats, barley, etc.), potatoes, and soybeans. , Fresh vegetables, etc.
2, eat foods containing probiotics.
Probiotics are the beneficial bacteria in our intestines. Some fermented foods in our lives contain certain probiotics, such as kimchi, sauerkraut, fermented soy products, and yogurt containing probiotics.
In addition, if you are often plagued by intestinal problems such as diarrhea, constipation, indigestion, and irregular stool, you can also supplement the intestinal probiotics through oral probiotic preparations, thereby regulating the intestinal flora, 2019 my country Food Science and Technology The society has issued the "Scientific Consensus of Probiotics", which confirmed the positive promotion of probiotics on human intestinal health and immune system.
When choosing probiotics, should pay attention to whether it is live bacteria and whether the quantity meets the standard (LC431 containing 1×10 9 CFU or more). If these standards are not met, then probiotic supplementation is difficult to achieve results.
In short, protecting our intestinal health is also one of the important measures to promote and improve our body’s immunity. Those with chronically weakened immunity and frequent allergies or colds should pay special attention.
Thank you for reading. Nutrition may not change your life, but it can change your physical state. We are committed to sharing the knowledge of nutrition that is simple, practical and close to life with everyone who is destined to see.
