在Netflix纪录片《健康解密：肠道的奥秘 Hack Your Health: The Secrets of Your Gut 2024》中，德国医生朱莉娅·恩德斯 (Giulia Enders) 与同事合作解释了肠道的工作原理以及如何让它为您服务。
Netflix纪录片《健康解密：肠道的奥秘 Hack Your Health: The Secrets of Your Gut 2024》
In a new documentary, Hack Your Health: The Secrets of Your Gut, German doctor Giulia Enders partners with colleagues to explain how the gut works — and how to make it work for you.
近年来，医生和科学家对肠道的研究重新产生了兴趣。研究表明，消化系统不仅仅是我们所吃食物的加工中心，它对我们整体健康的影响比以前想象的要大得多。体重顽固增加和帕金森病等各种问题都可能与肠道有关，这意味着了解我们的消化系统——以及推而广之，了解它如何根据我们的饮食而健康或受损——至关重要。
Netflix纪录片《健康解密：肠道的奥秘 Hack Your Health: The Secrets of Your Gut 2024》
In recent years, doctors and scientists have studied the gut with renewed interest. Research has revealed that the digestive system is more than just a processing center for the food we eat, and that it has a much bigger effect on our overall health than previously thought. Issues as varied as stubborn weight gain and Parkinson’s disease can be linked to the gut, which means that understanding our digestive system — and, by extension, how it thrives or suffers based on what we eat — is cruCIAl.
肠道如何运作？How does the gut work?
对于那些需要快速了解生物学知识的人：我们吃的食物从食道到胃，然后进入小肠，然后进入大肠。剩下的都是废物，会作为粪便排出体外。我们大约 70% 的免疫系统存在于肠道中，这些微生物与我们的其他器官进行交流。 “我们的肠道影响着我们的整个身体，”神经科学家约翰·克莱恩在医生中说。 “肠道确实是第二大脑。”许多曾经被认为是由基因决定的状况实际上可能归因于一个人的微生物组。
Netflix纪录片《健康解密：肠道的奥秘 Hack Your Health: The Secrets of Your Gut 2024》
For those who need a quick biology refresher: The food we eat travels from the esophagus to the stomach before moving onto the small intestine and then the large intestine. Whatever is left is waste, and it’s expelled as poop. Approximately 70% of our immune system lives in our gut, and those microscopic organisms communicate with our other organs. “Our gut affects our whole body,” neuroscientist John Cryan says in the doc. “The gut really is the second brain.” Many conditions once thought to be determined by one’s genetics may actually be attributable to one’s microbiome.
我们的微生物群是如何发育的？ How does our microbiome develop?
就像细菌指纹一样，每个人的微生物组都是独一无二的。构成每个人独特微生物组的细菌是在我们出生的那一刻获得的，并根据我们吃的东西、我们接触的人、我们旅行的地方和我们居住的地方而进化。 “工业化微生物组”的多样性较少，这可能是由于剖腹产、吃加工食品、服用抗生素等造成的。
Netflix纪录片《健康解密：肠道的奥秘 Hack Your Health: The Secrets of Your Gut 2024》
Like a bacterial fingerprint, everyone’s microbiome is unique. The bacteria that contribute to each person’s distinct microbiome are acquired the moment we’re born and evolve based on what we eat, who we touch, where we travel, and where we live. An “industrialized microbiome” has less diversity, which can arise from being born by C-section, eating processed foods, taking antibiotics, and more.
“肠道是灵活的。当我们改变饮食方式时，它确实会发生变化，”恩德斯在文档中说道。改善我们的饮食可以重新引入我们失去的有益细菌，但很难知道如何做出正确的改变，因为每个人的肠道都是独一无二的。
“The gut is flexible. It really changes when we change the way we eat,” Enders says in the doc. Transforming our diets for the better can reintroduce good bacteria we’ve lost, but it’s difficult to know how to make the right changes, because everyone’s gut is unique.
我们如何了解自己的微生物组？How can we learn about our own microbiome?
在《破解你的健康》中，四名测试对象发现他们的胃可以告诉他们有关健康的信息。为了深入了解他们的微生物组，他们参加了一项肠道研究，收集粪便样本来检查他们的肠道细菌。当然，一个单独的样本只能揭示这么多——当科学家拥有多种样本时，他们可以将新样本与其他样本进行比较，以揭示每个样本与集体样本的对比情况。
In Hack Your Health, four test subjects discover what their stomach can tell them about their health. In order to gain insight into their microbiomes, they participate in a gut study that collects samples of poop to examine their gut bacteria. Of course, a lone sample can only reveal so much — when scientists have a variety of samples, they can compare new ones against the others to reveal how each stacks up against the collective.
我们如何改善肠道健康？ How can we improve our gut health?
围绕肠道健康的科学正在发展，但我们都可以通过一些方法来改善我们的微生物组。研究表明，美国人的平均饮食远远低于所需的纤维量。但饮食的多样性是关键。 Annie Gupta 博士建议每周吃 20 至 30 种水果和蔬菜。一些值得思考的地方：“如果你吃了很多糖，你就会感染嗜糖的细菌。如果你吃了很多脂肪，你就会得到很多喜欢脂肪的细菌。”微生物生态学家杰克·吉尔伯特说。饮食多样化可以强化微生物组，从而为我们的身体和思想的其他部分做更多的事情。
The science surrounding gut health is developing, but there are ways we can all improve our microbiomes. Studies show that the average American diet falls far short of the amount of fiber needed. But diversity within one’s diet is key. Dr. Annie Gupta recommends aiming to eat 20 to 30 fruits and vegetables per week. Some food for thought: “If you eat a lot of sugar, you get sugar-loving bugs. If you eat a lot of fat, you get a lot of fat-loving bugs,” says microbial ecologist Jack Gilbert. Diversifying our diets fortifies microbiomes that can do more for the rest of our bodies and minds.
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