The ability for every environment to thrive and survive depends on a symbiotic ecosystem. Your inner ecology is composed of a unique mix of microbes known as your microbiome or microbiota. Right now, trillions of micro-organisms are communicating and co-ordinating processes to enhance your digestion, immunity, moods and much more. This gut flora family is pivotal to life and longevity.
Health blossoms when you have a diverse and abundant beneficial blend of bacteria, fungi, viruses and protozoa in your gut. Though your microbiome develops from the womb, birth canal and through breast milk, it is constantly evolving. Everybody can benefit from fertilising their gut field but especially those with allergies, candida, diabetes, digestive issues, inflammation, low immunity, mental health issues and obesity.
Your gut houses 70 per cent of your immune system, according to gastroenterologist Dr. Will Bulsiewicz. Research reveals that the microbiota is essential to synthesise amino acids, B12 and vitamin K. A healthy microbiome maintains mental health too by contributing to the creation of serotonin for balanced moods, melatonin for sleep and dopamine for action. Psychobiotics are specific bacteria that are beneficial for your mental state. For example, fermented milk products have been shown to lower cortisol levels, a stress indicator.
Ecosystem enemies
Your colony of colon carers include helpful and harmful microbes. When detrimental micro-organisms outnumber beneficial microbes dysbiosis may develop. This pro-inflammatory, immune dysregulating imbalance can contribute to conditions such as allergies, digestive disturbances, diabetes, heart disease and weight gain.
Bu hikaye Eat Well dergisinin Issue #43 sayısından alınmıştır.
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Bu hikaye Eat Well dergisinin Issue #43 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Giriş Yap
ARE YOU TO FU enough?
Love it or hate it, everyone has an opinion about tofu. Tofu is a very popular plant-based protein for vegans and vegetarians, but now this humble bean curd is starting to shine for meat lovers too as an alternative source of protein.
Sweet TRAYBAKES
Whether you want to feed a group of people or make a batch of treats for the week, traybaking is a no-fuss way to cook up something sweet and easy that will please everyone. Your family and friends will love you when you offer them some of our: cinnamon scrolls; fruity chocolate; espresso brownies; lemon & coconut slice; or ginger cake with brown butter frosting.
ROLL UP
When you roll food, whether in Lebanese bread, a thin pancake or whatever you choose, you can create a parcel of nutrition that is perfectly suited to your own tastes and needs. Here are some roll-up recipes that will suit every occasion including: mango, snow pea, & sprout rice paper rolls; oat crepes with coconut yoghurt & mixed berries; or beef meatball & tzatziki flatbreads.
RICE BOWL Lunches
If you are working from home, or even enjoying your weekend, and lunchtime rolls around but you have no plans for lunch, then a rice bowl is an ideal saviour.
PLANT-BASED PIES
Pies are a piece of gastronomic brilliance: a filling with a case and lid you can eat is food genius. The first pies date back to Egyptian times and there is a recipe for chicken pie that was carved into stone more than 4000 years ago. For millennia, however, the pie casing was mostly used to cook the filling, but for around 500 years or more we have been eating the pie crust too.
20 FOOD CRAVING HACKS
Decipher the deeper causes of your cravings and discover tricks to curtail them.
Eggplant (Solanum melongena L)
Eggplant is a wonderful option for vegans and vegetarians, extremely nutritious and highly versatile in the kitchen.
5 PANTRY SAVIOURS
Whether you're cooking a simple breakfast or something more exotic, here are five pantry food staples you should have on hand to cook plenty of delicious meals in the comfort of your own home.
Cucumber (Cucumis sativus)
Cucumbers are delicious fresh but they also offer plenty more options in the kitchen.
Our Chefs
Meet the chefs who bring this issue's recipes to you: Lisa Guy, Georgia Harding, Lee Holmes, Sammy Jones, Raquel Neofit, Naomi Sherman and Ames Starr.
