How to make a diet to keep your brain in good shape

Enter prebiotics

Primarily gastrointestinal health depends on regular use as a prebiotic and probiotic foods.

prebiotics - it is the food for your good intestinal bacteria. These products are particularly rich in a special kind of carbohydrate called "oligosaccharides"- a favorite treat microbiome. They are so good is because while other carbohydrates in the small the gut cleaved oligosaccharides digested there may be intact and follow straight to the large intestine. And here is where they perform their primary role - diet and health promotion of our friendly bacteria.

These beneficial bacteria carbohydrates are found in foods, not very sweet, but has a certain sweet aftertaste: it is, for example, onions, asparagus, artichokes, and burdock root. Also a lot of prebiotics can be found in bananas, garlic, oats and milk.

Lisa Mosconi

Some oligosaccharides have attracted attention not only because of the beneficial qualities for friendly microbiome, but also thanks to its ability to lower cholesterol, prevent the development of cancer and show

toxins. This includes Beta-glucansFound in mushrooms (Reishi and shiitake mushrooms are increasingly becoming a focus of research), and glucomannansWhich is rich in aloe vera juice. I'm a big fan of both of them, so be sure to talk about them in more detail in the following chapters.

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In addition, for the well-being of our microbiome is essential foods rich in fiber, as it supports the correct functioning of the digestive tract. Healthy digestion - the key to the timely removal of waste products, harmful toxins and bad bacteria, all that can damage your intestinal flora.

Vegetables from the cabbage family, such as broccoli, fiber-rich fruits and berries, all kinds of leafy greens, and in company with them legumes and unsweetened whole grain cereal - excellent sources of fiber that we need to eat regularly to keep the gut healthy.

Lisa Mosconi

Buy fermented foods

In addition to prebiotics and fiber our intestinal microbes eagerly pounce on probiotic products. They contain live bacteria (probiotics), which, once in the stomach, swelling the ranks of our mikrobioticheskih good guys. Probiotics are obtained naturally during the fermentation products, including fermented milk, the result of which are yogurt and kefir, but also contained in fermented foods, such as cabbage. More precise recommendations on this subject can be found in Chapter 12.

If possible, give up from antibiotics

It is important to know not only which products are included in the diet, but also what should be avoided. Any products or substances which weaken the health of the intestine (either inflammation or increased permeability) can likewise damage and our microbes.

antibiotics occupy the top spot in the list of "armed and very dangerous." Microbes are extremely negative reaction to an overdose of antibiotics, because these guys - known murderer and indiscriminately destroy both useful flora and harmful.

Up until the Second World War, when diseases such as pneumonia or infection in wounds is almost always fatal, antibiotics seemed to be a great victory. However, this was considered only as long as the craze antibiotics do not provoke a pandemic of resistant infections. At the same time there was an additional complication due to the instability caused by these drugs, and the impoverishment of the intestinal microflora.

I am not in any way encourage you to abandon antibiotics when they are needed. However, many people abused them as a measure of an ambulance or take just in case. So, I hear: "I have the flu, I need to take antibiotics." In contrast to the popular mind, this is not so, because the flu is not causing bacteria and viruses. Remember that many doctors recommend eating in Europe yogurt (Or taking probiotic supplements) before taking antibiotics or during it, to protect your digestive tract and support microbes.

After medication food - the second most important factor influencing the digestion. Antibiotics enter the body only occasionally, but the food is consistently affects the status and health of the intestinal flora. Of all the products that have a negative effect on the microbes it is considered to be the most harmful industrial processed meats.

Lisa Mosconi

Believe it or not, but the meat can be a major source of the most dangerous "superbugs." Animals grown on Megaferma, during normal care receive low doses of antibiotics for the prophylaxis of infections that are inevitable when the content in crowded and unsanitary conditions. In fact, the total number of antibiotic sales in the US 80% sold to livestock, not people! The problem is that eating such meat, we also get antibiotics. As a result, this leads to an overdose.

Worse, half of the meat in the retail industry in the US is infected with antibiotic-resistant bacteria that can cause severe foodborne illness. According to a recent studyThe National Antimicrobial Resistance Monitoring System: Enteric Bacteria American Management on sanitary inspection by the Food and Drug Administration (Food and Drug Administration, FDA), antibiotic-resistant strains Salmonella and Campylobacter They were found in 81% of turkey meat production factory, 69% of pork steaks, beef 55% from industrial farms and 39% of chicken across the country. Even more discouraging federal data showing that 87% of the total meat tested showed a positive result for the presence of bacteria Enterococcus and Escherichia coli (E. coli). This suggests that the meat at least once had direct contact with fecal matter.

This is just one of the many reasons why I recommend to use only meat from animals raised in a natural fattening, as well as dairy products and eggs only from such animals. The standards for organic products prohibit producers use antibiotics without medical indications.

Limit consumption of processed foods

Processed products - is another serious threat to our digestive tract. Not only do they abound unhealthy sugars (E.g., caramel syrup with high fructose or refined white sugar), they tend to present emulsifiersParticularly harmfulDietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. for microbiome.

Emulsifiers - food additives which improve the texture, appearance and safety of many products and used almost anywhere from the production of ice-cream to baking, salad dressings, sauces and dairy products (yes, even your favorite "healthy" almond milk can be harmful if it contains emulsifiers).

Lisa Mosconi

It turns out that these substances are capable of increasing the permeability of the intestinal wall, enter the bloodstream allowing harmful bacteria. This, in turn, is fraught with colitis and irritable bowel syndrome, and metabolic dysfunction, leading to obesity, increased blood sugar levels and insulin resistance.

Going the next time shopping, pay close attention to the labels of your favorite packaged foods Is there not in the list of ingredients, lecithin, polysorbates, polyglycerols, carboxymethylcellulose, carrageenans, xanthan polymers of propylene, sodium citrate, and references to mono- or biglitseridah? All these red flags on the way to an optimal state of mental abilities.

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More from this book you will find out at what level you are in power now, as the food is broken down into individual nutrients and that it is prepared to take care of your brain.

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