A healthy intestine is crucial for strong immunity, well-coordinated digestion, and a good mood. However, disorders can lead to unpleasant sensations and problems for the whole body. To maintain a healthy intestine, especially after 50, a balanced diet is key. Four essential food groups can help:
1. **Fermented foods**: rich in probiotics, such as kefir, yogurt, sauerkraut, and miso soup, which support the growth of beneficial microflora.
2. **Fiber**: found in vegetables, legumes, and whole grains, fiber helps feed beneficial microflora and promotes a healthy gut.
3. **Legumes**: rich in fiber, protein, and calcium, legumes, such as white beans, are an excellent addition to a healthy diet.
4. **Greens**: rich in prebiotics, greens like spinach, celery, and arugula support the growth of beneficial microflora and promote a healthy gut.
Incorporating these food groups into your diet can help maintain a healthy intestine and overall well-being.
Here are the key facts from the text:
1. A healthy intestine is key to strong immunity, well-coordinated digestion, and a good mood.
2. Various disorders of the intestines can lead to unpleasant sensations and problems for the whole body.
3. The intestines are often referred to as the "second brain" because of their impact on mood and attitude.
4. Many people begin to have problems with their intestines after the age of 50.
5. Nutrition is a key factor in maintaining a healthy intestine.
6. Fermented foods, such as kefir, yogurt, and sauerkraut, are rich in probiotics that maintain a healthy balance of gut microbiota.
7. There are approximately 2 kilograms of microbes in the large intestine of an average adult.
8. Microbes in the gut can be either pathogenic (harmful) or beneficial.
9. Beneficial microbes in the gut can provide vitamins, such as vitamin K2.
10. Fermented milk products, such as kefir and yogurt, can be a rich source of calcium.
11. Fiber is not digestible and passes through the entire gastrointestinal tract, reaching the large intestine where it ferments.
12. Consuming 30 grams of fiber per day is recommended for a healthy adult.
13. Legumes, such as beans, peas, and lentils, are a good source of fiber.
14. White beans have the best composition of fiber among legumes.
15. Beans are also a good source of calcium, with one cup containing up to 200 milligrams.
16. Consuming a sufficient dose of calcium (1000 milligrams per day) can reduce the likelihood of intestinal cancer by half.
17. Greens, such as spinach, celery, and arugula, are an ideal prebiotic and can promote the active work of intestinal peristalsis.
18. Prebiotics, such as greens, are resources that beneficial microbes feed on.
19. Consuming both probiotics (beneficial bacteria) and prebiotics is necessary for a healthy body.
20. A healthy diet that includes fermented foods, fiber, legumes, and greens can make a significant contribution to the health of the intestines and the whole body.