Various so-called "healthy" diets are popular in today's cities: ketogenic, light fasting, Atkins... Various nutrients have also been sought after as "healthy" or criticized as "unhealthy". The author of this book has followed and compared 13,000 pairs of identical twins for more than 20 years, and comprehensively and meticulously analyzed almost every nutrient such as fat, protein, sugar, and vitamins. Vitamins and even dietary ingredients such as caffeine and alcohol are analyzed to dissect the "myths" about various ingredients; help readers understand how to judge the reliability of various research methods and results in human science; the author especially emphasizes the vital role of intestinal flora in the human body, and introduces how to improve rather than harm them through diet, leading readers into the emerging world of "microbiome".
Reader comments
The huge differences between people are caused by the random effects of genes, environment and food. In the propaganda and diet mysteries driven by commercial interests, the mixture of fat, sugar, and salt creates the optimal ratio of fast food and is also the main culprit of obesity. This book analyzes all diet methods on the market and aims to help find a healthy diet method that suits you.
Microorganisms are the permanent residents of the earth; humans are just passers-by. Compared to our ancestors, modern humans have only a fraction of the biodiversity in their gut flora. Humans share 38% of their genes with the microbes in their bodies. Over time, the microbes in the diet slowly change gene expression, making the gut environment (the soil in which they grow) more hospitable, allowing more and more diverse microbes to colonize and multiply.
Personally, I believe that in the diet structure, we should keep food fresh and diverse, reduce the intake of any secondary processed food (even including synthetic fructose), and get close to nature.
A diversified diet can fill your intestines with a variety of beneficial bacteria, leaving harmful bacteria nowhere to invade, while making your intestines and body healthier.
The composition of the intestinal flora is 60% genetically determined and 40% acquired. This is a bit like specific flowers, plants and shrubs prefer specific types of soil.
Changing your diet can drastically change your gut flora in just a few days
Antibiotics kill all bacteria
Serotonin is mainly produced by intestinal flora during fasting
Weight loss cannot be achieved through diet or exercise. If the same calorie intake is achieved, the group eating junk food will become fatter and have more visceral fat. It is possible to lose weight through a healthy diet, but everyone's genes are different and they need to find the diet that suits them best. The most harmful idea is that everyone reacts the same way to the same foods
Malnutrition can cause people to lose appetite, and antibiotics can change intestinal flora, both of which can lead to obesity.
Fat is a necessity for human survival. If you do not consume enough fat, the liver will convert and synthesize fat, but this will harm the liver and body.
The total fat marked on food labels is of little significance, because good fats are good for the body and bad fats are bad for the body. The total fat marked on food labels is of little significance because the markings are not detailed enough.
Basically all fat-containing foods contain both saturated and unsaturated fats - "saturated" and "unsaturated" refer to the number of double bonds in a fatty acid. Not all of the carbon atoms containing double bonds are combined with hydrogen atoms, which is called unsaturated.
There is no need to worry too much about whether it is saturated fat or unsaturated fat. What matters is which food your fat comes from? Is it natural food or artificially produced fat.
Nowadays, people's dietary fiber intake is far from enough. Dietary fiber is food for intestinal flora and also plays various functions such as promoting gastrointestinal motility.
Chemical sugar substitute. Aspartame causes people to feel more pleasure from eating sugar, and sucralose increases blood sugar and insulin
Extra virgin olive oil has various benefits for the body, while regular olive oil is cheaper but loses its effectiveness
Humans will continue to evolve and adapt to various new foods. For example, after drinking milk, humans evolved lactase. Humans evolved amylase after eating starch, but the history of eating these two foods is not long enough. Some people have little or extremely little enzymes, so they have to eat less or not at all.
I read about fructase in other books. Some people have less fructase and cannot eat too much fruit. If they eat too much, they will have adverse reactions.
The body slowly absorbs vitamins and minerals such as calcium from the daily diet, but cannot adapt to sudden increases in vitamin concentrations caused by additional supplements.
Supplements and vitamins that can be taken from food should be taken with caution or not
If it is best to give birth by vaginal delivery or caesarean section, apply the sanitary napkin that has been wiped on the mother's anus to the baby's face, lips and eyes.
Formula-fed babies are at higher risk because they lack the diverse, healthy bacteria such as bifidobacteria that they get from prebiotic-rich breast milk. These bacteria increase their ability to fight infections and reduce the occurrence of allergies.
The period before the age of three is an important period for the formation of intestinal flora. Antibiotics should not be used unless absolutely necessary. Everyone should try to avoid the use of antibiotics.
Don't be unclean, you won't get sick after eating it, don't be too particular about hygiene.
Junk food can produce excessive dopamine, leading to addiction, which is not good for the body. It can also affect homeostasis and lead to depression.
Intermittent fasting has been practiced for a long time in human history. Intermittent fasting is good for health.
Every natural food is a "super food". There is no need to be overly superstitious about super foods.
It is better not to eat something that has not been eaten for generations. "
The more diverse your diet, the richer your gut flora and the better your health.
I have discovered and understood a lot of dietary knowledge that I didn't know before, and I am now more accepting of foods that I didn't like to eat before. Oh, many of the prejudices that I had before may have been wrong. Maybe we should look at the ingredients themselves from a broader perspective.
As the book says, "There are 100 trillion microorganisms in our bodies, and the intestinal bacteria alone weigh up to 4 pounds." It turns out that microorganisms have such a great impact on us! This reminds me of the book "Little Thoughts of the Gut", which also talks about intestinal health. I think such books are very practical and can help us better understand our bodies and choose a healthier lifestyle.
I started reading part of it, but I haven't finished it yet. So far, this book elaborates on experimental data, surveys, and personal feelings. It wants to explain the possible harm of active ingredients in food to human health, especially the heart and the source of body fat. There is a new perspective on the possible relationship between human microorganisms and the human body, and the types of food people consume. The data support is slightly insufficient, and there are too many guesses. Continue reading...
I was very immersed in reading it. It is my favorite book at this stage.
The huge differences between people are caused by the random effects of genes, environment and food. In the propaganda and diet mysteries driven by commercial interests, the mixture of fat, sugar, and salt creates the optimal ratio of fast food and is also the main culprit of obesity. This book analyzes all diet methods on the market and aims to help find a healthy diet method that suits you. Microorganisms are the permanent residents of the earth; humans are just passers-by. Compared to our ancestors, modern humans have only a fraction of the biodiversity in their gut flora. Humans share 38% of their genes with the microbes in their bodies. Over time, the microbes in the diet slowly change gene expression, making the gut environment (the soil in which they grow) more hospitable, allowing more and more diverse microbes to colonize and multiply. Personally, I believe that in the diet structure, we should keep food fresh and diverse, reduce the intake of any secondary processed food (even including synthetic fructose), and get close to nature.
A diversified diet can fill your intestines with a variety of beneficial bacteria, leaving harmful bacteria nowhere to invade, while making your intestines and body healthier. The composition of the intestinal flora is 60% genetically determined and 40% acquired. This is a bit like specific flowers, plants and shrubs prefer specific types of soil. Changing your diet can drastically change your gut flora in just a few days Antibiotics kill all bacteria Serotonin is mainly produced by intestinal flora during fasting Weight loss cannot be achieved through diet or exercise. If the same calorie intake is achieved, the group eating junk food will become fatter and have more visceral fat. It is possible to lose weight through a healthy diet, but everyone's genes are different and they need to find the diet that suits them best. The most harmful idea is that everyone reacts the same way to the same foods Malnutrition can cause people to lose appetite, and antibiotics can change intestinal flora, both of which can lead to obesity. Fat is a necessity for human survival. If you do not consume enough fat, the liver will convert and synthesize fat, but this will harm the liver and body. The total fat marked on food labels is of little significance, because good fats are good for the body and bad fats are bad for the body. The total fat marked on food labels is of little significance because the markings are not detailed enough. Basically all fat-containing foods contain both saturated and unsaturated fats - "saturated" and "unsaturated" refer to the number of double bonds in a fatty acid. Not all of the carbon atoms containing double bonds are combined with hydrogen atoms, which is called unsaturated. There is no need to worry too much about whether it is saturated fat or unsaturated fat. What matters is which food your fat comes from? Is it natural food or artificially produced fat. Nowadays, people's dietary fiber intake is far from enough. Dietary fiber is food for intestinal flora and also plays various functions such as promoting gastrointestinal motility. Chemical sugar substitute. Aspartame causes people to feel more pleasure from eating sugar, and sucralose increases blood sugar and insulin Extra virgin olive oil has various benefits for the body, while regular olive oil is cheaper but loses its effectiveness Humans will continue to evolve and adapt to various new foods. For example, after drinking milk, humans evolved lactase. Humans evolved amylase after eating starch, but the history of eating these two foods is not long enough. Some people have little or extremely little enzymes, so they have to eat less or not at all. I read about fructase in other books. Some people have less fructase and cannot eat too much fruit. If they eat too much, they will have adverse reactions. The body slowly absorbs vitamins and minerals such as calcium from the daily diet, but cannot adapt to sudden increases in vitamin concentrations caused by additional supplements. Supplements and vitamins that can be taken from food should be taken with caution or not If it is best to give birth by vaginal delivery or caesarean section, apply the sanitary napkin that has been wiped on the mother's anus to the baby's face, lips and eyes. Formula-fed babies are at higher risk because they lack the diverse, healthy bacteria such as bifidobacteria that they get from prebiotic-rich breast milk. These bacteria increase their ability to fight infections and reduce the occurrence of allergies. The period before the age of three is an important period for the formation of intestinal flora. Antibiotics should not be used unless absolutely necessary. Everyone should try to avoid the use of antibiotics. Don't be unclean, you won't get sick after eating it, don't be too particular about hygiene. Junk food can produce excessive dopamine, leading to addiction, which is not good for the body. It can also affect homeostasis and lead to depression. Intermittent fasting has been practiced for a long time in human history. Intermittent fasting is good for health. Every natural food is a "super food". There is no need to be overly superstitious about super foods. It is better not to eat something that has not been eaten for generations. " The more diverse your diet, the richer your gut flora and the better your health.
I have discovered and understood a lot of dietary knowledge that I didn't know before, and I am now more accepting of foods that I didn't like to eat before. Oh, many of the prejudices that I had before may have been wrong. Maybe we should look at the ingredients themselves from a broader perspective.
As the book says, "There are 100 trillion microorganisms in our bodies, and the intestinal bacteria alone weigh up to 4 pounds." It turns out that microorganisms have such a great impact on us! This reminds me of the book "Little Thoughts of the Gut", which also talks about intestinal health. I think such books are very practical and can help us better understand our bodies and choose a healthier lifestyle.
I started reading part of it, but I haven't finished it yet. So far, this book elaborates on experimental data, surveys, and personal feelings. It wants to explain the possible harm of active ingredients in food to human health, especially the heart and the source of body fat. There is a new perspective on the possible relationship between human microorganisms and the human body, and the types of food people consume. The data support is slightly insufficient, and there are too many guesses. Continue reading...
I was very immersed in reading it. It is my favorite book at this stage.