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The following are five simple dietary changes you can implement into your everyday life to improve gut health and the diversity and overall health of your microbiome as supported by scientific literature.
1. Getting enough fibre.
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The parents of a number of stars have ended up with their Oscar-winning child’s awards. Angeline Jolie’s late mum, for a number of years, had the best supporting actress award her daughter won for her role as the troubled Lisa Rowe in Girl, Interrupted. Nicole Kidman’s best actress Oscar for The Hours now sits on her parents’ mantelpiece in Sydney, where neighbours apparently pass by for visits. Hollywood’s darling du jour, Jennifer Lawrence, keeps the award she won last year for her leading role in Silver Linings Playbook on top of her parents’ piano at home in Kentucky.
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In addition to meeting quality standards, imported products must be correctly labeled in Chinese, according to national regulations.
2. Get the balance right!
Our microbiome contains both fibre and protein digesting microbes. Ideally, we want to promote fibre digesting microbes which produce short-chain fatty acids, which play many health promoting roles including feeding gut cells to maintain gut barrier function. Mainstream fad diets which support low carbohydrate, high fat and or high protein-based diets can shift the proportion of the microbiome to be in favour of protein digesting species. In some cases, these species can release pro-inflammatory compounds. Aiming for a high fibre intake combined with moderate intakes of low-fat protein foods, such as recommended by the Australian Dietary Guidelines or the Mediterranean diet, is the best way to ensure a balance of fibre and protein digesting microbes.
With clear insights into your unique microbial community, you’re better placed to strike the right balance. Get your insights now
3. Limiting saturated fats.
Bilophila wadsworthia is a normal part of the gut microbiome, however it can become problematic at high levels. Elevated amounts of this bacterial species have been observed in individuals with intestinal inflammation, colon cancer and diets high in animal (saturated) fat3. Reducing intake of foods high in saturated fat may help decrease levels of this bacteria. The Nutrient Reference Values for Australia and New Zealand recommend saturated fat should provide less than 10% of your total energy intake, which on average is less than 24g/day for the average Australian adult. Foods which are high in saturated fats include full fat dairy products, processed meats, certain oils like palm oil or coconut oil, and treat foods like pastries, biscuits and chocolates.
4. Limiting artificial sweeteners.
Artificial sweeteners are commonly found in low sugar or ‘diet foods’, such as diet soft drink, low energy desserts and weight loss products. Originally developed as a sugar substitute to help manage diabetes and obesity, research in humans is now suggesting the effects of artificial sweeteners may be contributing to metabolic syndrome and the obesity epidemic. It appears that artificial sweeteners could alter the human gut microbiome, resulting in a negative impact on glucose metabolism in the body. This is associated with increased calorie intake and consequently results in increased weight gain4.
5. Including fermented foods into the diet.
This is the second year running that Peking University has reached the height of No. 2 university.
Klay Thompson added 19 points and Andrew Bogut scored 13 for the Warriors, off to the best start by an NBA team since Dallas won its first 14 games in 2002-03. Golden State needs three wins to equal the league record of 15-0, held by the 1948-49 Washington Capitols and 1993-94 Houston Rockets.
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圣加伦大学校友的薪资排名第三，为114449美元（按购买力平价调整后），排在艾哈迈达巴德的印度管理学院(Indian Institute of Management)和印度管理学院班加罗尔分校(IIM Bangalore)之后，这两所商学院校友的平均薪资分别为116476美元和116094美元。圣加伦大学还在职业服务质量方面排名第一。
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Stock pickers encountered difficulty this year in part because of concentration at the top of the market. Just five stocks—Apple, Berkshire Hathaway, Johnson & Johnson, Microsoft, and Intel— accounted for 20% of the market’s gains. If you weren’t at least equally weighted toward them, you had virtually no shot at making up for missing their enormous, index-driving gains. A majority of the market’s stocks did not perform nearly as well. According to the Leuthold Group, only 30% of S&P 1500 stocks posted gains exceeding the index itself. You’d have to go back to 1999 to see anything like this.
Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 雷曼战略布局分析：看雷曼如何掘金体育产业
1). Feng, Q., Liang, S., Jia, H., Stadlmayr, A., Tang, L., Lan, Z., ... & Su, L.
Gut microbiome development along the colorectal adenoma–carcinoma sequence.
Nature communications, 6, 6528 (2015). Doi: 10.1038/ncomms7528
2). Cani, P. D., Amar, J., Iglesias, M. A., Poggi, M., Knauf, C., Bastelica, D., ... & Waget, A.
Metabolic endotoxemia initiates obesity and insulin resistance.
Diabetes, 56(7), 1761-1772 (2007). Doi: 10.2337/db06-1491
3). Devkota, S., Wang, Y., Musch, M. W., Leone, V., Fehlner-Peach, H., Nadimpalli, A., ... & Chang, E. B.
Dietary-fat-induced taurocholic acid promotes pathobiont expansion and colitis in mice.
Nature, 487(7405), 104 (2012). Doi: 10.1038/nature11225
4). Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K.
The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.
PLOS one, 12(6), e0178426 (2017). Doi: 10.1371/journal.pone.0178426