如何有一个健康的肠胃?

How to have a healthy stomach?

如何有一个健康的肠胃?

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.

益生菌和原生菌是两种对消化系统有益的“营养促进剂”。大多数人可以通过健康的饮食获得益生菌和原生菌的好处，而不需要服用补充剂。

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，可以促进有益细菌在肠道内的生长。它们存在于高纤维、全麦食品中，也存在于你意想不到的食物中，比如香蕉、洋葱、芦笋、洋蓟和大蒜。

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.

益生菌促进原生菌的形成，益生菌是在你的肠道中发现的“好”细菌或活菌。原生菌可以恢复和改善胃肠道健康。

Do You Need a Probiotic Supplement?

你需要补充原生菌吗?

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.

通常没有必要服用原生菌补充剂。任何种类的膳食补充剂，包括原生菌，都不像传统药物那样经过美国食品和药物管理局(U.S. Food and Drug Administration，简称fda)的检测，这意味着你不知道自己吃的是什么。虽然原生菌补充剂经常被当作治疗某些与胃有关的疾病的药物来销售，比如肠易激综合征、腹腔疾病和便秘，沙阿博士说，目前还没有很多关于原生菌补充剂对这些疾病的益处的结论性研究。

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.

有几组病人可能受益于原生菌补充剂。其中包括溃疡性结肠炎患者和抗生素引起的腹泻患者。任何肠胃有问题的人在服用益生菌补充剂前都应该咨询医生。

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.

高纤维饮食除了促进身体原生菌的形成外，还有很多健康益处。它可以降低胆固醇，调节血糖，帮助控制体重。当吃高纤维食物时，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纤维的摄入量:

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

选择每片含有2至4克膳食纤维的全麦面包。

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

选择每餐至少含有5克膳食纤维的谷类食品。

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

选择生的水果和蔬菜来代替果汁，吃果皮。

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

将麸皮撒在汤、麦片、烘焙食品、意大利面酱汁、碎肉和砂锅菜中。

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，一定要去看医生，而不是试图用补充剂进行自我治疗。