Sunny对《The Microbiome Diet》的笔记(4)

The Microbiome Diet
  • 书名: The Microbiome Diet
  • 作者: Raphael Kellman, M.D
  • 副标题: The Scientifically Proven Way to Restore your Gut Health and achieve Permanent Weight Loss
  • 页数: 344
  • 出版社: Da Capo Press
  • 出版年: 2014
  • 第25页
    Your gut produces neurotransmitters, the brain chemicals you need to feel calm, balanced, optimistic, energized, and focused. But when your GI tract is not functioning properly it cannot synthesize enough of these crucial chemicals.
    Diet Phase I
    The Four Rs
    - Remove the unhealthy bacteria and the foods that unbalance the microbiome
    - Replace the digestive enzymes that you need for optimal digestion.
    - Reinoculate with probiotics (intestinal bacteria) and prebiotics (foods and supplements that nourish this bacteria and keep it healthy).
    - Repair the lining of your intestinal walls, which have likely become permeable and are releasing partially digested food into your blookdstream - with disastrous results.
    In this phase: you will aboid sugar, eggs, soy, gluten, and diary, artificial colors and preservatives while loading up on healing foods that contain inulin, arabinogalactans, and fructooligosaccharides (FOS). Food to focus on: asparagus, carrots, garlic, Jerusalem artichoke, jicama, leeks, okra, onion, radishes, and tomatoes, as well as the Microbiomes Superspices, turmeric and cinnamon.
    Reestablish intestinal balace with the correct ratio of Omega 3 to Omega 6 healthy fats by consuming nuts and nut butters (almond, macadamia, cashew), seeds and seed butters, flaxseed and flaxseed oil, sunflower seed oil, and olive oil. Focus on high-quality proteins, high-fiber carbs, and lots of high-quality fresh fruits and vegetables. then take priobiotics, prebiotics and the Microbiome Supersupplements.
    Phase II:
    eat a wider vairety of foods: sheep's and goat's milk yogout and kefir; a gluten-free whole grains such as buckwheat, brown rice, and wild rice. continue with probiotics, prebitoics.
    2018-01-12 02:13:48 回应
  • 第93页
    Zinc carnosine is a combination f the mineral zinc plus the compound known as carnosine, which is composed of two amino acids, beta-alanine and 1-histamine.
    Repair the effects of inflammation:
    glutamine is a key amino acid that helps repair the intestinal wall.
    curcumin is a powerful anti-inflammatory substance found in the spice turmeric.
    Repair with butyrate
    Butyrate is a vital component of gut health.
    2018-01-12 02:26:37 回应
  • 第112页
    Bacteria inside you have a tremendous impact on the biochemicals that your brain uses to process thought and emotion. Your nervous system, your hormones, and your immune system are all involved in the complicated chemical signalling that goes on between your brain, your gut, and your microbiome. Your microbiome is crucial in determining whether your gut is able to produce the right chemcials in the right amoutns. accordingly, imbalance in the microbiome disrupts the gut, which in turn can produce such sysmptoms as brain fog, memory issues, anxiety, and depression.
    imbalaced microbiome -> disrupted gastrointestinal system -> incorrect levels of neurotransmitters (brain chemicals) -> symptoms of poor thinking and altered mood
    2018-01-12 03:19:43 回应
  • 第120页

    Three ways to reduce stress during mealtimes:

    - focused eating

    -invoking gratitude and appreciation

    - eating with love

    Sympathetic Nervous System

    "Fight or flight"

    blood flows to extremities

    chronic stress triggers fat storage

    Parasympathetic nervous system

    :rest and digest"

    blood flows to digestive organs

    eating while relaxed interrupt chronic stress and triggers fat burning

    A good probiotic:

    -Contains many diverse species

    - contains at least these three types of Lactobacilus: acidophilus, rameneses, planataris

    - Contains different types of Bifidobacter

    - A bonus is if it contains Acidophilus reuterii

    - should contain between 50 billion and 200 billion bacteria - the more, the better.

    Most probiotics do not contain acidophilus gasseri, but it has been shown to be extremely effective in promoting weight loss. You can buy it separately or buy a probiotic that contains it.

    Prebiotics

    - Arabinogalactans

    - Cal-mag butyrate

    -Inulin powder

    For weight loss

    - Garcinia mangostana

    - Green Coffee Bean extract

    - Irvingia (African mango)

    - Meratrim

    - Sphaeranthus indicu

    To repari the gut wall

    Carnosine, DGL (diglycerinated licorice), glutamine, marshmallow, n_acetyl glucosamine, quercitin, elippery elm, zinc

    resources:

    www.nowfoods.com

    www.standardprocess.com: Zypan

    www.thorne.com: their betaine HCl is a good source of hydrochloric acid for replacing stomach acid.

    www.bubbies.com: sauerkraut, kosher dill relish

    www.immunotrition.com: organic cultured vegetables of many types

    www.wisechoicemarket.com

    www.againstthegraingourmet.com

    www.bobsredmill.com

    www.designsforhealth.com: GI Revive, is a powerful gut-healing compound that contains glutamine and gamma-oryzanol,

    www.raphaelkellman.com: the author's product

    www.earthboundfarms.com

    www.greenforgood.com

    Prebiotics:

    www.ecologicalformulas.com: Cal-Mag

    Probiotics:

    www.organics3.com

    www.orthomolecular.com

    www.supersmart.com: good source for lactobacillus gasseri

    2018-01-12 04:59:06 回应

Sunny的其他笔记  · · · · · ·  ( 全部288条 )

Trick Mirror
7
Nobody's Victim
1
American Predator
2
Bottle of Lies: The Inside Story of the Generic Drug Boom
1
Leaving the Witness
2
Writing to Persuade
1
Exhalation: Stories
4
Coders
3
The Orchid and the Dandelion
3
Savage Feast
2
Sidewalk
1
Reviving Ophelia
1
Remember It!
1
The Beautiful Cure
4
Notorious RBG
1
Of Love & War
1
It's What I Do
1
American Like Me
1
Atomic Habits
1
Born a Crime
1
The White Darkness
1
How to Be a Good Creature
1
为什么精英这样用脑不会累
1
Eating with Your Anorexic
1
聆听父亲
1
Waiting
1
I'm Ok, You're Ok
1
乐未央
1
从星空到心灵
1
花儿与少年
1
美国故事
1
季羡林自传
1
没有一条道路是重复的
1
季羡林读书与做人
1
盖特露德
1
Wintergirls
1
我的阿勒泰
1
山河入梦
1
The Elephant in the Brain
1
Help Your Teenager Beat an Eating Disorder
1
旧时光的味道
1
I for Imagine
1
Ansel Adams
1
Brave Girl Eating
1
Almost Anorexic
1
The Back of the Napkin
1
The Shack
1
Every Last One
3
What I Talk About When I Talk About Running
2
8 Keys to Recovery from an Eating Disorder
1
Black Box Thinking
4
Tiny Beautiful Things
1
Bad Blood
1
How to Think
1
Us Against You
2
Beauty in the Broken Places
2
Better
2
How to Change Your Mind
1
Food Rules
1
The Neuroscientist Who Lost Her Mind
1
The Talent Code
1
Why You Eat What You Eat
1
Mind Over Mood
1
Girls & Sex
1
Thinking in Bets
4
The Culture Code
4
Skin in the Game
1
12 Rules for Life
1
Good Dog. Stay.
1
Exit West
8
The Checklist Manifesto
4
The Humans
1
Daring Greatly
1
Everything Happens for a Reason
4
Wild
2
The Seven Principles for Making Marriage Work
1
Nonviolent Communication
1
Complications
8
我的职业是小说家
2
Lab Girl
4
Stumbling on Happiness
8
Staying Connected To Your Teenager
3
The Economists' Diet
2
How to Raise an Adult
1
Untangled
3
Subliminal
2
Pre-Suasion
1
Boundaries
5
Boundaries with Teens When to Say Yes, How to Say No
2
By the Book
8
Why Buddhism is True
5
The Happiness Trap
1
Win Bigly
3
Altered Traits
3
Stay with Me
1
Light the Dark
3
Saint Anything
2
Misbehaving
4
You Can Do Anything
3
Little Fires Everywhere
2
The Glass Castle
1
Search Inside Yourself
1
Flowers for Algernon
5
Irresistible
3
Option B
1
另一个世界
3
Everybody Lies
1
When Breath Becomes Air
2
A Dog's Journey
2
Books for Living
1
Where You Go Is Not Who You'll Be
1
A Dog's Purpose
9
The Course of Love
4
Let's Take the Long Way Home
2
百年孤独
4
一个园丁的一年
3
冬牧场
3
菊与刀
1
青春期
1
Strange Stones
11
读库1205
2
羊道·深山夏牧场
3
父后七日
4
我们心中的怕和爱
1
身份的焦虑
1
打工旅行
2
我们为什么旅行
3
Factory Girls
4
灶下书
1
追随她的旅程
1
一个游荡者的世界
1
走夜路请放声歌唱
1