Top alimentos para melhorar a saúde intestinal

Intestinal health is directly linked to longevity, since cancer of the spent digestive tract is the most affected among humans. We also have to remember that a very good intestinal flora will prevent you from all kinds of diseases, because the intestinal flora has everything to do with your immunity. Okay, how do I improve this part of me?

If you can turn your cell phone over and click on like and subscribe here on the channel, keep having your breakfast and you will understand how we better the intestinal flora. First of all is to do the fluid intake. Water will help a lot in the gastro-digestive tract, hydration of feces, transport of nutrients.

So, not only the water inside these systems, but inside our organism will facilitate everything, that's why the water intake of at least 2, 3L for women. At least 3, 4L for men who are active, who train, is extremely welcome. So, personal water, learn, you will not be giant because you drink water.

Except that water will give you so much quality of life, so much health, that it will create a very favorable environment so that you don't get sick, so you can transport nutrients and etc. , and then it will help you . So, it is very common for us to see athletes relaxing in their water intake, this is very serious, because you only think about cleaning your house, just think about cleaning your house with a glass of water, can you do it ?

No, you need a bucket, scrub and . . .

Now you imagine cleaning the whole body with a liter of water using steroids, using drugs, using a lot of protein, do you understand? And then you start to crystallize a salt into the urine, and that causes a lot of problems. So, realize that water is extremely important.

When you add up something extremely important, which is fiber intake, the fibers are going to be the pre-biotics. What is pre-biotic? The prebiotic is what will promote food so that these living organisms reproduce inside and increase the quantity.

So, the fibers will help your living flora to stay healthy, and it will reproduce and increase the amount. Fibers such as psyllium, sizzle after you moisturize, it is very important that you moisturize it. So, you put the fiber only after you've made your shake so that you don't thicken the fat and then play the role of the fiber.

The psyllium moisturizes it cool, says, it will get there with plenty of water. And why do I need the fiber with water? Because the fiber is hygroscopic.

What is this? A This is an affinity for water, so fiber attracts water to it. If you drink without water, what happens?

it will hydrate with water that is there in the body, because we have water there and such, a little water from the food. It's just that it will pull it all out and it won't be enough, it will dry everything out there, and you will die of constipation by adding fiber to the diet. And this is very serious, because this constipation is usually very strong, because the person already has a constipation when he normally thinks about putting fiber in the diet.

So, when you ingest fiber drink water together, it's not like that: I drink 5L of water in the morning and take the fiber at night and everything is fine. No, you need to divide this water during the day, divide this fiber during the day and so you will always . .

. by sending the fiber it hydrates with water that you send and it sends the water to the feces, and then you decrease the constipation. How much fiber should I consume per day?

My students ask me that a lot. Guys, the amount of fiber is more or less 10g for every 1,000 calories, starting with 3,000 calories 30g of fiber. How's the gut?

It could be a little better. It increases a little bit, it increases to 40 to 50, each person has an amount. I will use an example of mine and my brother.

So, my brother needs a lot more fibers than I do, in fact my brother consumes twice as many fibers as me so that we have the same phisical quality. So, each person has their need. Those who already have a stuck intestine can play more, can play 15g, 20g for every 1,000 calories with ease, with hydration, otherwise it won't do any good.

What is the next step that can improve this? Probiotics. What is the difference between probiotic, pre-biotic and symbiotic?

Come on, pre-biotic I already explained, beauty, you didn't get lost. The probiotic is already the living organism, understand? The pre-biotic is food, so you will feed them and they will reproduce, they will grow up healthy, very cool.

The probiotic is already the living organism, so you send the living organism. Only if you don't eat pre-biotic, bye, everything will die. Of course, you are putting living organisms and you are not giving food, it will not do anything.

So, when you go to supplement with probiotics, cool, you can send candy, just take pre-biotics. And what are symbiotics? Symbiotics are the perfect combination of pre-biotics and probiotics.

So, we have symbiotic supplements, it comes from both. You can do the supplementation separately and not pay so much more for: Ah, I'm taking a symbiotic. Fantastic, you can send pre-biotic and probiotic and inside they will become a symbiotic capacity .

Where else do I find fibers, is it only in psyllium and chia? We have wheat bran, we have oats, we have wholegrains, we have vegetables that, in addition to fiber, we are going to enter the next one, there are phytochemicals. So, these phytochemicals are very good for health, each for one thing.

I'll get a lycopene that is in the tomato when it's heated, a prostate antioxidant , cool. We have several others, so the important thing is that you vary all possible vegetables. Stay in the ones you like, it's true, you don't have to eat what you don't like, but try to vary as much as possible, and keep doing it on weekdays, week by week.

Come on, do you have lettuce today ? Buy a bunch of lettuce and become alpha rich in the next few days. In a little while you will go there and have zucchini, then you will become richly rich in the next few days, and so on.

It varies the vegetables as it is interesting there in practice. There is no fixed rule, it needs to be one day, one day, no, no, go there and buy what is in the promotion, buy what is good, then exchange, and so it goes on throughout life. So, I could say protein here , but what we will be interested in analyzing is glutamine, which will be in the food, rest assured, if you eat protein you will eat a legal amount of glutamine.

But if you want to increase the intestinal flora, you are talking about consuming glutamine. Glutamine has an affinity for enterocytes. So, a lot of people think that when you ingest glutamine it goes to the muscle, and not quite, because the gastrointestinal cells, the interosseous cells , will feed on glutamine and what remains will go to the muscle.

So, consuming glutamine for the muscle is not so interesting, because the chance of the interosseous taking advantage of it earlier is greater. Of course, because it passes by him first , he says: Oops, it's mine, come with the father, and whatever is left I send there. Only I have no interest in your muscle mass , that's your problem.

The human body is like this, individual. Ah, but I'm going to send a glutamine straight into the vein. Better than taking BCAA.

And then for you who know BCAA it is better not to take anything, it is better to go on a diet, because you already know that BCAA is not a good investment if you think about muscle mass condition , because you only beat protein that you already beat BCAA among other very important amino acids, but that’s chat for another video, which I’ve already done here on the channel, all about BCAA. So, glutamine is also interesting for the intestinal flora. More or less talking about 10g to 20g a day.

And no, I didn't forget the probiotic, I mean, I forgot, but I remember now, the dosage of the probiotic would be nice at least 10 billion a day. So, take a look at the probiotic you buy, because there are some that have 1 billion, so you have to take 10 capsules, it might be worth looking for another one that already has something a little closer to that. Remembering, of course, that it depends on the condition of each one, so it can be less, it can be more, there are people who will use 1 billion right, there are people who will use 5 and so on.

Finally, we must not forget about yogurt, fermented things, which are also rich in probiotics such as yogurt, kefir, among others. So, fermented drinks are very welcome. Vinegar is a fermented drink, Leandrão, will I take vinegar?

You can die of heartburn later, then the vinegar you use in the salad, the apple cider vinegar, ball show, excellent for intestinal flora, you don't need to drink the vinegar. You won't save your flora with half a liter of vinegar a day, it doesn't make any sense. It comes as an auxiliary playing in a salad, used to season something, but yes it is a fermented drink and it is cool.

I already made a video about apple cider vinegar here on the channel. If you are enjoying this topic you will definitely want to understand more about prebiotics, probiotics and symbiotics. So, I gave a brief explanation, and in this video here you have the complete explanation about all this, which is essential for your intestinal flora to jump for joy, use horns to celebrate your health.