神译局是36氪旗下编译团队，关注科技、商业、职场、生活等领域，重点介绍国外的新技术、新观点、新风向。 编者按：便秘、肠漏、乳糜泻、炎症……现代人们常常受到肠道健康的影响。本文原作者文森特·何（Vincent Ho）是澳大利亚西悉尼大学医学院医学副教 授，他在胃肠病学领域发表多篇研究论文，并以"肠道博士"之名活跃于大众媒体与社交平台。他在本篇指南中详述了保持肠道健康的关键点。通过改变生活 方式和饮食习惯，我们可以保护肠道微生物群，增强免疫力，并改善情绪。本文来自编译，希望对您有所启发。 人体肠道内栖息着数万亿微生物。图片来源：Steve Gschmeissner/SPL 肠道相关的不适症状极为普遍。然而出于羞耻感，许多人甚至不敢向至亲好友倾诉。作为执业胃肠病学家，我亲眼目睹了这些问题是如何影响人们的生活 的。 维护肠道健康、缓解肠道症状的第一步，是主动了解相关知识。在这份指南中，我邀请你踏上一段探索肠道与"肠道微生物群"的旅程，了解如何改善并维持 肠道健康。若你或身边人正为肠道健康所困，请务必明白，你绝非孤军奋战。以下是我行医生涯中帮助过的患者案例，不知你是否有所共鸣？ 另一位五十多岁的患者因粪便带少量鲜红血液 ...

Core Viewpoint - The Mediterranean diet has gained recognition for its health benefits, including cardiovascular health, diabetes prevention, and longevity, but its suitability for Chinese individuals is questioned due to cultural and dietary differences [1][2]. Summary by Sections Definition and Components of Mediterranean Diet - The Mediterranean diet emphasizes fresh fruits, vegetables, nuts, olive oil, whole grains, and fish, while limiting red meat, processed foods, and sugar [2]. - It includes a rich plant-based foundation, healthy fat sources primarily from extra virgin olive oil, and quality protein choices focusing on fish and poultry [2]. Suitability for Chinese Diet - The Mediterranean diet's strong regional characteristics and different cooking methods may not align well with traditional Chinese dietary practices, leading to potential discomfort for those who attempt to adopt it [3][5]. - Traditional Chinese diets primarily consist of refined grains, while the Mediterranean diet focuses on whole grains, which may not be easily integrated [5]. Challenges and Limitations - Certain ingredients essential to the Mediterranean diet, such as fresh deep-sea fish and extra virgin olive oil, can be expensive or hard to find in China [7]. - Some individuals, such as those with lactose intolerance or specific gastrointestinal sensitivities, may struggle with the high fiber content and other components of the Mediterranean diet [10]. Alternative Dietary Recommendations - The "Oriental Healthy Dietary Pattern" proposed by the Chinese Nutrition Society emphasizes plant-based foods and dietary diversity, which may be more suitable for Chinese individuals [11]. - This pattern includes a variety of foods, with grains as the main component, and encourages the consumption of vegetables, fruits, and seafood while promoting lighter cooking methods [11].

Core Insights - Spain is solidifying its position as a leading agricultural and food industry power in Europe, with food product exports expected to exceed €75 billion in 2024, marking a historical high and making it the fourth largest exporter in the EU [2][3] - The importance of the Chinese market is growing, with Spanish food exports to China surpassing €1.86 billion last year, accounting for 2.5% of Spain's total food exports [2][3] - The Mediterranean diet, which emphasizes plant-based foods, is being promoted in China as a blend of excellent cuisine and daily health, representing a significant cultural exchange [2][3] Agricultural and Food Products - Spain's exports of wine to China are projected to reach €3 billion in 2024, making it the sixth largest wine supplier to China, while beer exports rank fourth [3] - Key Spanish products such as Iberian ham, bluefin tuna, seafood, and dairy products are increasing their market penetration and share in China [3] - Recent bilateral agreements have expanded the range of Spanish agricultural products allowed into China, including almonds, cherries, wild-caught seafood, and poultry [3] Trade Relations - Spain has become China's largest supplier of pork (excluding offal), with imports reaching 295,000 tons last year, accounting for 27.6% of China's pork imports [3] - The agreements between Spain and China not only facilitate trade but also symbolize mutual trust and commitment to high standards in health and plant and animal quarantine [3][4] - There is an expectation for further qualitative leaps in the cooperation between Spain and China in the agricultural and food sectors in the coming years [4]

Group 1 - The core theme of the articles revolves around the cultural and economic ties between Spain and China, particularly through the medium of food, which serves as a platform for emotional connection and cultural exchange [1][3]. - Spain is enhancing its position as a strong player in the European agricultural and food industry, with a projected agricultural product export value exceeding €75 billion in 2024, marking a historical high and making it the fourth largest exporter in the EU [3]. - The importance of the Chinese market is growing for Spanish agricultural exports, with Spain exporting over €1.86 billion worth of agricultural products to China last year, accounting for approximately 2.5% of its total exports [3]. Group 2 - Spain's food exports to China are expanding, particularly in categories like pork and olive oil, with Spain becoming the largest supplier of pork (excluding offal) to China in 2024, importing 295,000 tons, which represents 27.6% of China's pork imports [5]. - Recent bilateral agreements have led to an increase in the variety of Spanish agricultural products allowed into China, including almonds, cherries, wild-caught seafood, and poultry, with a new consensus reached on expanding pork exports [5]. - The Mediterranean diet, which Spain promotes, is recognized for its health benefits and is seen as a valuable cultural exchange, with products like pork, olive oil, wine, and fresh fruits representing this lifestyle [3][5].

Core Viewpoint - The article emphasizes the importance of early prevention and treatment of Alzheimer's disease, highlighting its growing prevalence in China due to an aging population, with approximately 10 million patients aged 60 and above [1]. Symptoms and Diagnosis - Alzheimer's disease primarily manifests through memory decline, language difficulties, impaired judgment, and emotional fluctuations, which can severely affect daily living abilities [1]. - Distinguishing between normal age-related forgetfulness and early Alzheimer's requires a systematic cognitive function evaluation [3]. - Early signs of Alzheimer's include significant memory loss, repetitive questioning, and changes in personality, necessitating prompt medical consultation [5]. Types of Alzheimer's Disease - Most Alzheimer's patients are over 65, but early-onset cases can occur in individuals in their 50s or younger [5]. - Cognitive impairment can stem from various causes, including neurodegenerative diseases like Alzheimer's and vascular dementia due to blood supply issues [5]. Brain Atrophy - Brain atrophy does not necessarily indicate Alzheimer's; it can be a normal physiological change with age [6]. - Distinctions between Alzheimer's-related atrophy and normal aging include the affected brain regions and the rate of atrophy progression [9]. Prevention Strategies - There are currently no specific drugs for Alzheimer's, and treatment focuses on symptom management and disease progression delay [11]. - Preventive measures include maintaining a healthy lifestyle, such as weight control, regular exercise, and a balanced diet, along with social engagement and managing cardiovascular health [11]. Mediterranean Diet - Recent studies suggest that the Mediterranean diet may reduce the risk of developing Alzheimer's, particularly in genetically predisposed individuals [13]. - The Mediterranean diet emphasizes high intake of plant-based foods, healthy fats, moderate fish consumption, and limited red meat, which may help protect brain health [15]. - The diet's benefits are attributed to its ability to reduce brain inflammation, oxidative stress, and vascular damage [17].

Core Viewpoint - The article emphasizes the importance of four specific food categories that can contribute to longevity and health, based on research linking dietary habits to lower mortality rates and environmental sustainability [2][3]. Group 1: Food Categories - Fruits are a cornerstone of both the Mediterranean and Planetary Health diets, providing essential nutrients like vitamins C and A, and antioxidants that support immune health and reduce inflammation [5][6]. - Dairy products, although less emphasized, are associated with longevity and include low-fat or non-fat options that are rich in calcium and vitamin D, crucial for bone health [7][8]. - Unsaturated fats from sources like olive oil and avocado oil are vital for maintaining healthy cholesterol levels and promoting brain health [9][10]. - Nuts are highlighted as a healthy snack option, rich in heart-healthy fats, fiber, and omega-3 fatty acids, contributing to overall health and longevity [10].