如何有一個(gè)健康的腸胃?

How to have a healthy stomach?

如何有一個(gè)健康的腸胃?

Prebiotics and probiotics are two types of "nutrition boosters" that can benefit your digestive system. Most people can get the benefits of prebiotics and probiotics through a healthy diet, rather than needing to take supplements.

益生菌和原生菌是兩種對(duì)消化系統(tǒng)有益的“營養(yǎng)促進(jìn)劑”。大多數(shù)人可以通過健康的飲食獲得益生菌和原生菌的好處，而不需要服用補(bǔ)充劑。

Prebiotics are natural, non-digestible food components that promote the growth of helpful bacteria in the gut. They're found in high-fiber, whole-grain foods, as well as foods you might not expect, like bananas, onions, asparagus, artichokes and garlic.

益生菌是天然的、不可消化的食物成分，可以促進(jìn)有益細(xì)菌在腸道內(nèi)的生長(zhǎng)。它們存在于高纖維、全麥?zhǔn)称分?，也存在于你意想不到的食物中，比如香蕉、洋蔥、蘆筍、洋薊和大蒜。

Prebiotics promote the formation of probiotics, which are the "good" bacteria – or live cultures – found in your gut. Probiotics can restore and improve gastrointestinal health.

益生菌促進(jìn)原生菌的形成，益生菌是在你的腸道中發(fā)現(xiàn)的“好”細(xì)菌或活菌。原生菌可以恢復(fù)和改善胃腸道健康。

Do You Need a Probiotic Supplement?

你需要補(bǔ)充原生菌嗎?

It's generally not necessary to take probiotic supplements. Dietary supplements of any kind, including probiotics, aren't tested by the U.S. Food and Drug Administration the way traditional medicines are, which means you don't know what you're getting. While probiotics supplements are often marketed as a treatment for certain stomach-related ailments such as irritable bowel syndrome, celiac disease and constipation, Dr. Shah says there has not been a lot of conclusive research on the benefits of probiotic supplements for these conditions.

通常沒有必要服用原生菌補(bǔ)充劑。任何種類的膳食補(bǔ)充劑，包括原生菌，都不像傳統(tǒng)藥物那樣經(jīng)過美國食品和藥物管理局(U.S. Food and Drug Administration，簡(jiǎn)稱fda)的檢測(cè)，這意味著你不知道自己吃的是什么。雖然原生菌補(bǔ)充劑經(jīng)常被當(dāng)作治療某些與胃有關(guān)的疾病的藥物來銷售，比如腸易激綜合征、腹腔疾病和便秘，沙阿博士說，目前還沒有很多關(guān)于原生菌補(bǔ)充劑對(duì)這些疾病的益處的結(jié)論性研究。

There are a few groups of patients that may benefit from probiotic supplements. These include patients with ulcerative colitis and people with diarrhea caused by antibiotics. Anyone with gastrointestinal issues should talk to their doctor before they take probiotic supplements.

有幾組病人可能受益于原生菌補(bǔ)充劑。其中包括潰瘍性結(jié)腸炎患者和抗生素引起的腹瀉患者。任何腸胃有問題的人在服用益生菌補(bǔ)充劑前都應(yīng)該咨詢醫(yī)生。

Eating a high-fiber diet has many health benefits in addition to promoting your body's formation of probiotics. It lowers cholesterol, regulates blood sugar and helps with weight control. When eating a high-fiber diet, drink plenty of water to avoid constipation.

高纖維飲食除了促進(jìn)身體原生菌的形成外，還有很多健康益處。它可以降低膽固醇，調(diào)節(jié)血糖，幫助控制體重。當(dāng)吃高纖維食物時(shí)，多喝水以避免便秘。

Here's how to increase the amount of fiber in your diet:

以下是如何增加膳食纖維的攝入量:

· Choose whole-grain bread with 2 to 4 grams of dietary fiber per slice.

選擇每片含有2至4克膳食纖維的全麥面包。

· Choose cereals with at least 5 grams of dietary fiber per serving.

選擇每餐至少含有5克膳食纖維的谷類食品。

· Choose raw fruits and vegetables in place of juice, and eat the skins.

選擇生的水果和蔬菜來代替果汁，吃果皮。

· Sprinkle bran in soups, cereals, baked products, spaghetti sauce, ground meat and casseroles.

將麩皮撒在湯、麥片、烘焙食品、意大利面醬汁、碎肉和砂鍋菜中。

If you're having stomach problems, it's important to see your doctor instead of trying to self-treat with supplements.

如果你有胃病，一定要去看醫(yī)生，而不是試圖用補(bǔ)充劑進(jìn)行自我治療。