首页 > 分享 > 肠道菌群可以改变吗？（二）

肠道菌群可以改变吗？（二）

萌宠菠菠乐园
2024-11-06 01:15

Can You Change Your Gut Bacteria?

肠道菌群可以改变吗？

原文网址：http://www.webmd.com/digestive-disorders/news/20170531/can-you-change-your-gut-bacteria

原文作者：Susan Donaldson James

Purna C. Kashyap, MD, a gastroenterologist and researcher at the Mayo Clinic’s Center for Individualized Medicine, says he won’t prescribe probiotic supplements to his patients with digestive complaints.

梅奥诊所个性化医学中心的胃肠病学家和研究者Purna C. Kashyap博士说，他不会给消化有毛病的患者开益生菌补品。

“I can’t tell people to go out and spend money on probiotics without actually having the clinical data to back it up,” he says. “But if they are already taking them and perceive benefits I tell them it’s fine.”

他说：“我不会对人们说，出去花点钱买益生菌，因为实际上没有临床数据支持这样做。但是，如果他们已经吃过益生菌，并且看到了效果，我会跟他们说，这样做没事。”

Kashyap says there are plenty of good probiotic foods like kombucha and the pickled Korean dish kimchi that provide the same benefits.

Kashyap说：有大量的益生菌食物，比如红茶菌和腌制的韩国泡菜，能带来同样的好处。

While probiotics may give the body a healthy boost as they “travel through” the digestive tract, studies haven’t proved that they can change the structure of the microbiome, says Mary Ellen Sanders, PhD, founding president of the International Scientific Association for Probiotics and Prebiotics.

国际益生菌和益生元科学协会的创始主席Mary Ellen Sanders博士说：虽然益生菌在“穿过”消化道时，可能会促进身体健康，但还没有研究证实，它们会改变微生物群的结构。

Jack Gilbert, MD, faculty director at the Microbiome Center at the University of Chicago, says more testing is needed.

芝加哥大学微生物群中心的学术主任Jack Gilbert博士说：还需要更多测试。

“The key thing is probiotics are unregulated, so we need to rely on testing and trials to actually determine whether any of these commercial probiotics are beneficial,” says Gilbert. “The jury is out right now on a lot of them.”

Gilbert说：“关键的问题是，益生菌不受监管，因此，我们得依赖测试和试验，来从实际上确认，这些市售的益生菌，是否都是有益健康的。而它们中，很多现在都没经过评审。”

What About Prebiotics?

益生元怎么样？

On the other hand, some experts say that a prebiotic diet, rich in fiber and a variety of foods like fruits and vegetables, can act like a fertilizer of good bacteria, permanently increasing the diversity to keep them in balance.

另一方面，某些专家说，益生元饮食，即富含纤维以及各类水果与蔬菜等食品，能像益生菌的肥料那样起作用，可自始至终地增强其多样性，使肠道菌群保持平衡。

Jerusalem artichokes, bananas, oatmeal, and legumes are good prebiotics, say experts. Lowering sugar, saturated fat, and alcohol is also helpful, and exercise is important: Research in Australia has shown athletes have a more diverse microbiome.

专家说：洋姜、香蕉、燕麦片和豆类都是好益生元。少吃糖、饱和脂肪和少喝酒也有帮助，锻炼也很重要：澳洲的研究已表明，运动员的肠道菌群多样性更好。

“A diet high in prebiotics, including things like onions, whole wheat bran, whole wheat flour, asparagus, and leeks" helps to keep our gut bugs healthy and happy by providing food for them, says the University of Calgary’s Swain.

卡尔加里大学的Swain 说：“富含益生元，涵盖洋葱、全麦麸、全麦粉、芦笋和韭菜等物的饮食，”能给我们的肠道菌提供食物，有助于让其保持健康和快乐。

“Also, it is not as simple as just eating healthy,” Gilbert says. “You must also consider activity: walking, being outside, interacting with animals and plants, and reducing overall stress in your life with mindfulness training.”

Gilbert 说：“另外，不仅仅是吃得健康那么简单。你还要考虑各种活动：走路、室外活动，跟动植物打交道，以及用心智训练来给生活全面减压。”

Getting an Early Start

趁早行动

Other environmental factors and lifestyle choices may have longer-lasting effects on the microbiome, especially in children, says Marie-Claire Arrieta, PhD, co-author of the book Let Them Eat Dirt.

《不干不净，吃下去不生病》的合著者Marie-Claire Arrieta博士说：其他环境因素和生活方式选择，也会对菌群产生持久的影响，尤其是对儿童的菌群。

Arrieta, an assistant professor at the University of Calgary who studies the link between the gut and several immune diseases, says that the first 2 to 3 years seem to be the most important for developing a healthy microbiome.

Arrieta是卡尔加里大学研究肠道与多种免疫性疾病之间关系的助理教授。她说：就培养健康的菌群来说，开始的2到3年似乎至关重要。

Having a vaginal birth rather than a C-section, breastfeeding, getting a pet, avoiding unnecessary antibiotics, and eating a high-fiber diet and prebiotic foods can go a long way to creating and maintaining a healthy one, she says.

她说：顺产而不是剖腹产、母乳喂养、养宠物、避免不必要的抗生素，以及吃高纤维饮食和益生元食物，都对营造并保持一个健康的免疫系统大有帮助。

欢迎扫描如下二维码关注本公众号，并把它介绍给热爱人生，富有学习激情的亲朋，锻炼英语阅读能力，积累营养学知识。

责任编辑：