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高鍵，復(fù)旦大學(xué)附屬中山醫(yī)院營養(yǎng)科主任

1、 健康的飲食：蔬菜、水果吃得多，腸道內(nèi)有豐富的益生菌食物，如膳食纖維，會增加腸內(nèi)有益菌數(shù)量；食肉過多，腸道中會產(chǎn)生大量的有害菌，打破腸道菌群平衡。日常飲食應(yīng)以高纖維、低脂、低糖為主。

2、 運(yùn)動調(diào)節(jié)：每天6000步，減少久坐時間，每小時起來動一動，增加腸道的蠕動；

3、 不濫用抗生素：抗生素是很霸道的藥物，會將腸道里的有害菌和有益菌都?xì)⑺馈?/p>

參考文獻(xiàn)

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3 However, this ratio is considered nowadays exaggerated, as for instance if we take into account the number of red cells, which has no nucleus, the 10:1 ratio looks to be more like 1:1

4 Senghor, B., et al., Gut microbiota diversityaccording to dietary habits and geographical provenance. Human MicrobiomeJournal, 2018. 7-8: p. 1-9.

5 果殼網(wǎng). 腸道菌群：你所不知的那部分“自己”.2015  [cited 2019 Mar12th]; Availablefrom: https://www./article/436743.

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