如何保持肠道健康快乐

When we think of bacteria, our minds often go immediately to thoughts of illness, germs, or infection. In other words — bad bacteria. However, bacteria isn't all bad. While some kinds of bacteria can be harmful, bacteria is essential for our survival. According to the National Center for Health Research, bacteria inhabits our body the moment we're born. As we continue to be exposed to bacteria in our day-to-day lives, the amount in our body can add up to a total weight of 3 pounds! While that may sound like a lot, good bacteria is crucial for immune function, repairing tissue, and breaking down food and toxins.

一说到细菌，我们的大脑通常会立即想到疾病、细菌或感染。换句话说，就是坏细菌。然而，细菌并不都是坏的。虽然某些种类的细菌可能有害，但细菌对我们的生存至关重要。根据国家健康研究中心的数据，细菌在我们出生的那一刻就栖息在我们的身体里。随着我们在日常生活中不断接触到细菌，我们体内的细菌总重量可达3磅!虽然这听起来可能很多，但有益细菌对免疫功能、修复组织、分解食物和毒素至关重要。

Most importantly, an abundance of good bacteria helps limit the likelihood of infection from bad bacteria. Bacteria live both internally and externally on our body (via Nova Biologicals). When bad bacteria, or pathogens, enter the body, through an open wound or contaminated food for example, that can negatively impact our muscle, tissue, and nerve function, as well as blood cell count.

最重要的是，大量的好细菌有助于限制坏细菌感染的可能性。细菌在我们的体内体外都存在。当有害细菌或病原体通过开放性伤口或受污染的食物进入人体时，会对我们的肌肉、组织和神经功能以及血细胞计数产生负面影响。

So what are some different types of bad bacteria and what can we do to help our good bacteria thrive?

那么有哪些不同类型的坏细菌呢?我们能做些什么来帮助我们的好细菌茁壮成长呢?

Our intestines can house as much as 100 trillion natural bacteria, according to research conducted by Arizona State University. However, some bad bacteria, like Streptococcus or Staphylococcus, can cause disease (via Nova Biologicals). You may have heard of E.coli, for example; a strain of bacteria that can cause vomiting, nausea, and diarrhea (via Mayo Clinic). But some amount of E.coli bacteria naturally exists in the gut. Generally speaking, the amount of potentially harmful bacteria in our bodies is minimal and not cause for alarm, but if the amount of bad bacteria begins to outnumber the good bacteria, this can result in inflammation, or lead to certain medical conditions such as pneumonia or cancer, according to the National Center for Health Research.

根据亚利桑那州立大学的研究，我们的肠道可以容纳多达100万亿的自然细菌。然而，一些有害细菌，如链球菌或葡萄球菌，会导致疾病。例如，你可能听说过大肠杆菌;一种能引起呕吐、恶心和腹泻的细菌。但我们肠道中自然存在一定数量的大肠杆菌。一般来说，我们体内潜在有害细菌的数量很少，也不需要担心，但根据国家健康研究中心的数据，如果有害细菌的数量开始超过有益细菌，就可能会导致炎症，或导致某些疾病，如肺炎或癌症。

To help keep your gut in working order, the Physicians Committee for Responsible Medicine offers various suggestions to help your good bacteria to thrive. Eating fiber and other food items that naturally fuel good bacteria, such as spinach, beans, oats, and garlic, can help reduce inflammation while boosting immunity and mood. Also, consider limiting red meat and dairy, as both can increase the development of bad bacteria while hindering the growth of good bacteria. Lastly, because we never want our good bacteria to be outnumbered, avoid the use of antibiotics when possible. While they work to kill off the bacteria making us sick, they also do away with our good bacteria in the process.

为了让你的肠道保持正常工作，负责医学的医师委员会提供了各种建议，帮助你的好细菌茁壮成长。食用纤维和其他天然的有益细菌的食物，如菠菜、豆类、燕麦和大蒜，这些食物可以帮助我们减轻炎症，同时提高免疫力和情绪。此外，考虑限制红肉和乳制品，因为两者都会增加有害细菌的发展，同时阻碍良好细菌的生长。最后，因为我们永远不希望我们的好细菌数量被超过，所以尽可能避免使用抗生素。抗生素在杀死让我们生病的细菌的同时，在这个过程中也消灭了我们的好细菌。