According to the leading expert of the Center for Molecular Diagnostics CMD FBUN Central Research Institute of Epidemiology of Rospotrebnadzor Mikhail Lebedev, the food we eat forms a microbiota that affects metabolism, body weight, immune system, appetite and tendency to diseases.
—Among the external factors that determine the normal composition of the microbiota, a complete and balanced diet occupies a special place, he noted.
The presence of whole grains in the diet is very important. For breakfast, it is best to eat buckwheat or millet porridge with a protein product, such as eggs.
Fermented foods also change the functioning of the intestines: sauerkraut, yogurt, kefir. Chickpeas, lentils, beans, vegetables, fruits, herbs are healthy.
— Proteins play a huge role. If their intake is insufficient, the body’s defenses are reduced and the immune system weakens. Antibodies (immunoglobulins) that protect us from various infectious diseases are proteins. And accordingly, for their production in the human body, foods rich in protein are needed, the specialist noted.
The daily need for proteins averages about 100 g and depends on age, gender, body weight and physical activity .
Microbiota is the entire variety of microorganisms located both inside and outside the human body; it is a kind of independent “organ” with a large total cell mass (1.5 – 2 kg).
Microbiota performs a number of functions very important functions:
- energy metabolism,
- development and maintenance of the immune system,
- synthesis of vitamins and much more.
Intestinal microorganisms synthesize essential micronutrients (for example, vitamin B12, vitamin K and folic acid), which our body is not able to produce on its own.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.