• 15 3 月, 2023
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男人女人都應該要把自己的腸道照顧成一座漂亮的花園。尤其是女人,因為我們終究會進入更年期,女人 40 一朵花,我希望每個女人在進入 40 歲這個分水嶺的時候,都能把自己的腸道生態系統變成一座很漂亮的花園。

腸道生態神奇之處:植物纖維不是讓人類吃,而是要給腸道的細菌吃

女人必看!建立漂亮的腸道生態花園—人體「第二大腦」掌控身體毒素?

就像植物需要優質的土壤才會長得好,腸道的微生物環境也需要優質的好菌才會長得好,我們吃進肚子裡的每一個食物,都會影響我們的腸道環境,所以為什麼膳食纖維這麼重要,因為健康的細菌最喜歡植物纖維。植物的纖維是無法消化的,不論是水溶性或是非水溶性的膳食纖維,造物主非常神奇,設計出人體無法消化的植物纖維,因為那不是要讓人類吃的,而是要給腸道的細菌吃的。

當這些植物腸道纖維進到我們的腸道,腸道的細菌會讓這些植物纖維發酵,成為對腸道環境健康最重要的營養物質,而當腸道細菌分解植物纖維,就會產生「短鏈脂肪酸」,它會強化我們的腸壁。

女人必看!建立漂亮的腸道生態花園—人體「第二大腦」掌控身體毒素?

大家可以發揮一點想像力,我們腸道的微生物環境就像石頭上的青苔,我們腸壁上面的青苔將腸道與身體劃分一個界線。而這個腸道微生物環境裡面的菌,比銀河系的星星數量還多,所以科學家形容人類的腸道等於人體第二個大腦。

女人必看!建立漂亮的腸道生態花園—人體「第二大腦」掌控身體毒素?

人體的 DNA 只有 2 萬個基因,但腸道環境生物叢卻至少有 30 多萬的基因。所以,如果妳長期沒有藉由對的營養跟對的方式,去照顧妳腸道的微生物,腸道上的青苔就會越來越少,而裡面的壞菌就會一直擴散,所有毒素就會更容易破防,進入體内。簡單來說,腸道菌叢越不密集,壞菌就會越來越多,毒素越容易跑進身體裡。


腸胃道微生物群與腦心理學

腸胃道與腦,本來就有非常密切的關係。腸胃道一樣有著極度複雜的神經系統,腸神經系統(Enteric Nervous System),並與我們的腦,有各式各樣的聯絡溝通路線,這也是為什麼腸胃道被稱為人的「第二大腦」(研究連結)。

關於腸胃道內的微生物聚落群,如果妳把他們秤重的話,大概是 2kg 左右,而人腦的重量一般大概是 1.4kg 左右。所以從數量與重量上來看,似乎腸道內的微生物會影響我們腦,進而改變我們的思考想法、心情、行為舉止,甚至可能影響一些精神心理疾病,像是憂鬱症或是失眠,好像也有跡可循了。

沒錯,妳們絕對不會想到,我們腸道裡面這些微生物菌叢,好菌跟壞菌加起來有 2 公斤的重量,他們在我們的肚子裡面有一個自己的世界、自己的國家、自己的工廠。


腸道微生物菌與人類老化息息相關?

人體腸道內約有高達 10-100 兆腸道菌,其組成大複雜的功能號稱是人體「第二個基因組」,他們參與腸胃的消化與吸收,更有越來越多研究顯示,微生物生態和人體各式生理功能息息相關。因此,飲食決定了腸道微生物菌相,也調節人體免疫系統。

更多關於吃對碳水減重的介紹可參考>減肥怎麼吃「碳水化合物食物」?攝取代謝錠吃對瘦更快!看完讓妳1秒搞懂好的、壞的碳水化合物

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