{"id":33420,"date":"2026-06-06T09:10:04","date_gmt":"2026-06-06T01:10:04","guid":{"rendered":"https:\/\/nutrigo.hk\/gut-health-diet-guide-hk-2\/"},"modified":"2026-06-06T09:10:04","modified_gmt":"2026-06-06T01:10:04","slug":"gut-health-diet-guide-hk-2","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/gut-health-diet-guide-hk-2\/","title":{"rendered":"\u8178\u9053\u5065\u5eb7\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u76ca\u751f\u83cc\u98df\u7269\u3001\u8178\u9053\u4fee\u5fa9\u7b56\u7565\u8207\u63d0\u5347\u6d88\u5316\u6548\u80fd\u79d8\u8a23"},"content":{"rendered":"<p>\u4f60\u6709\u5187\u8a66\u904e\u52aa\u529b\u5065\u8eab\u3001\u8a8d\u771f\u98f2\u98df\uff0c\u4f46\u8eab\u9ad4\u5c31\u4fc2\u5514\u898b\u6210\u6548\uff1f\u5176\u5be6\u554f\u984c\u53ef\u80fd\u51fa\u55ba\u4f60\u5605\u8178\u9053\u5065\u5eb7\u3002\u8178\u9053\u4fc2\u4eba\u9ad4\u7b2c\u4e8c\u500b\u5927\u8166\uff0c\u76f4\u63a5\u5f71\u97ff\u71df\u990a\u5438\u6536\u3001\u514d\u75ab\u529b\u3001\u751a\u81f3\u5fc3\u60c5\u3002\u4eca\u7bc7\u6587\u7ae0\u6703\u6df1\u5165\u8b1b\u89e3\u8178\u9053\u5065\u5eb7\u98f2\u98df\u7b56\u7565\uff0c\u5e6b\u52a9\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5f9e\u6839\u672c\u63d0\u5347\u8868\u73fe\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9ede\u89e3\u8178\u9053\u5065\u5eb7\u5c0d\u5065\u8eab\u5481\u91cd\u8981\uff1f<\/h2>\n\n\n\n<p>\u8178\u9053\u4fc2\u4e00\u500b\u8907\u96dc\u5605\u751f\u614b\u7cfb\u7d71\uff0c\u4f4f\u7dca\u8d85\u904e100\u842c\u5104\u96bb\u7d30\u83cc\u3001\u771f\u83cc\u540c\u5176\u4ed6\u5fae\u751f\u7269\uff0c\u7d71\u7a31\u8178\u9053\u5fae\u751f\u7269\u7d44\uff08Gut Microbiome\uff09\u3002\u5065\u5eb7\u5605\u8178\u9053\u5fae\u751f\u7269\u7d44\u53ef\u4ee5\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u63d0\u5347\u71df\u990a\u5438\u6536\u7387<\/strong>\uff1a\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u540c\u8102\u80aa\u90fd\u9700\u8981\u5065\u5eb7\u8178\u9053\u74b0\u5883\u5148\u53ef\u4ee5\u5b8c\u5168\u5438\u6536<\/li>\n<li><strong>\u8abf\u7bc0\u514d\u75ab\u529f\u80fd<\/strong>\uff1a\u7d0470%\u514d\u75ab\u7d30\u80de\u4f4f\u55ba\u8178\u9053\uff0c\u8178\u9053\u5065\u5eb7\u76f4\u63a5\u6c7a\u5b9a\u4f60\u6709\u5187\u75c5<\/li>\n<li><strong>\u512a\u5316\u808c\u8089\u6062\u5fa9<\/strong>\uff1a\u8178\u9053\u76ca\u83cc\u53ef\u4ee5\u6e1b\u5c11\u767c\u708e\uff0c\u52a0\u901f\u904b\u52d5\u5f8c\u808c\u8089\u4fee\u5fa9<\/li>\n<li><strong>\u7a69\u5b9a\u8377\u723e\u8499\u6c34\u5e73<\/strong>\uff1a\u8178\u9053\u5fae\u751f\u7269\u5f71\u97ff\u776a\u916e\u7d20\u3001\u76ae\u8cea\u9187\u7b49\u95dc\u9375\u5065\u8eab\u8377\u723e\u8499<\/li>\n<li><strong>\u6539\u5584\u7cbe\u795e\u72c0\u614b<\/strong>\uff1a\u8178\u9053\u7522\u751f90%\u8840\u6e05\u7d20\uff0c\u76f4\u63a5\u5f71\u97ff\u8a13\u7df4\u52d5\u529b\u540c\u5fc3\u7406\u72c0\u614b<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u4eba\u8178\u9053\u5065\u5eb7\u5e38\u898b\u554f\u984c<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u8178\u9053\u83cc\u7fa4\u5931\u8861\uff08Dysbiosis\uff09<\/h3>\n\n\n\n<p>\u6210\u56e0\uff1a\u904e\u591a\u7cbe\u88fd\u98df\u7269\u3001\u7cd6\u5206\u3001\u52a0\u5de5\u98df\u54c1\u3002\u9999\u6e2f\u4eba\u5e38\u98df\u8336\u9910\u5ef3\u3001\u5feb\u9910\uff0c\u9ad8\u7cd6\u9ad8\u8102\u98df\u7269\u9935\u98fc\u58de\u83cc\uff0c\u4ee4\u76ca\u83cc\u6bd4\u4f8b\u4e0b\u964d\u3002\u75c7\u72c0\u5305\u62ec\u8179\u8139\u3001\u8179\u75db\u3001\u6392\u4fbf\u4e0d\u898f\u5f8b\u3001\u6d88\u5316\u4e0d\u826f\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u8178\u6f0f\u75c7\uff08Leaky Gut\uff09<\/h3>\n\n\n\n<p>\u8178\u58c1\u7d30\u80de\u9593\u9699\u589e\u5927\uff0c\u4ee4\u6bd2\u7d20\u3001\u672a\u6d88\u5316\u98df\u7269\u7c92\u5b50\u9032\u5165\u8840\u6db2\uff0c\u5f15\u767c\u5168\u8eab\u767c\u708e\u3002\u75c7\u72c0\uff1a\u98df\u7269\u654f\u611f\u3001\u76ae\u819a\u554f\u984c\u3001\u75b2\u52de\u3001\u95dc\u7bc0\u75db\u3002\u9577\u671f\u9ad8\u5f37\u5ea6\u8a13\u7df4\u914d\u5408\u4e0d\u826f\u98f2\u98df\u7279\u5225\u5bb9\u6613\u5f15\u767c\u8178\u6f0f\u75c7\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u6d88\u5316\u9176\u4e0d\u8db3<\/h3>\n\n\n\n<p>\u58d3\u529b\u5927\u3001\u98f2\u98df\u4e0d\u898f\u5f8b\u3001\u9032\u98df\u904e\u5feb\u90fd\u6703\u6e1b\u5c11\u6d88\u5316\u9176\u5206\u6ccc\u3002\u9999\u6e2f\u6253\u5de5\u4ed4\u5de5\u4f5c\u58d3\u529b\u5927\uff0c\u908a\u884c\u908a\u98df\u6216\u5feb\u901f\u9032\u98df\u7fd2\u6163\u4ee4\u6d88\u5316\u9176\u56b4\u91cd\u4e0d\u8db3\uff0c\u76f4\u63a5\u5f71\u97ff\u86cb\u767d\u8cea\u5438\u6536\uff0c\u767d\u8cbb\u5065\u8eab\u52aa\u529b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">10\u5927\u8178\u9053\u5065\u5eb7\u98df\u7269\u63a8\u4ecb\uff08\u9999\u6e2f\u6613\u6435\uff09<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u76ca\u751f\u83cc\u98df\u7269\uff08Probiotics\uff09<\/h3>\n\n\n\n<p><strong>1. \u5929\u7136\u4e73\u916a\uff08Greek Yogurt\uff09<\/strong><br>\u542b\u5927\u91cf\u4e73\u9178\u83cc\uff0c\u7279\u5225\u4fc2Lactobacillus\u540cBifidobacterium\u3002\u6bcf\u65e5\u98df150-200g\u7121\u7cd6\u5e0c\u81d8\u4e73\u916a\uff0c\u53ef\u986f\u8457\u6539\u5584\u8178\u9053\u83cc\u7fa4\u3002\u9078\u64c7\u6642\u7559\u610f\u6210\u5206\u8868\uff0c\u63c0\u542b\u300c\u6d3b\u6027\u76ca\u751f\u83cc\u300d\u5605\u7522\u54c1\u3002<\/p>\n\n\n\n<p><strong>2. \u5473\u564c\uff08Miso\uff09<\/strong><br>\u65e5\u672c\u50b3\u7d71\u767c\u9175\u98df\u54c1\uff0c\u542b\u591a\u7a2e\u76ca\u751f\u83cc\u540c\u6d88\u5316\u9176\u3002\u6ce8\u610f\u8981\u8cb7\u672a\u52a0\u71b1\u6bba\u83cc\u5605\u751f\u5473\u564c\uff0c\u4e00\u822c\u8d85\u5e02\u90fd\u6709\u3002\u6bcf\u65e5\u52a0\u5165\u5473\u564c\u6e6f\u6216\u91ac\u6c41\uff0c\u6bcf\u6b211-2\u8336\u5319\u8db3\u5920\u3002<\/p>\n\n\n\n<p><strong>3. \u6ce1\u83dc\uff08Kimchi\uff09<\/strong><br>\u97d3\u570b\u767c\u9175\u852c\u83dc\uff0c\u542b\u8c50\u5bcc\u4e73\u9178\u83cc\u3002\u9999\u6e2f\u97d3\u570b\u8d85\u5e02\u3001\u57ce\u5e02\u8d85\u5e02\u90fd\u6709\u552e\uff0c\u81ea\u88fd\u66f4\u7406\u60f3\u3002\u76ca\u751f\u83cc\u542b\u91cf\u53ef\u9054\u6bcf\u514b1\u5104\u4ee5\u4e0a\uff0c\u4fc2\u6027\u50f9\u6bd4\u6700\u9ad8\u5605\u76ca\u751f\u83cc\u98df\u7269\u4e4b\u4e00\u3002<\/p>\n\n\n\n<p><strong>4. \u8c46\u8c49<\/strong><br>\u9999\u6e2f\u50b3\u7d71\u98df\u6750\uff0c\u4fc2\u767c\u9175\u5927\u8c46\u88fd\u54c1\uff0c\u542b\u76ca\u751f\u83cc\u540c\u6d88\u5316\u9176\u3002\u7092\u83dc\u52a0\u5165\u8c46\u8c49\u4fc2\u6700\u7c21\u55ae\u5605\u8178\u9053\u4fdd\u990a\u65b9\u6cd5\u3002<\/p>\n\n\n\n<p><strong>5. \u514b\u83f2\u723e\uff08Kefir\uff09<\/strong><br>\u767c\u9175\u5976\u98f2\u54c1\uff0c\u76ca\u751f\u83cc\u542b\u91cf\u9060\u8d85\u666e\u901a\u4e73\u916a\u3002\u9999\u6e2f\u90e8\u4efd\u6709\u6a5f\u98df\u54c1\u5e97\u6709\u552e\uff0c\u6216\u53ef\u81ea\u88fd\u3002\u6ce8\u610f\u4e73\u7cd6\u4e0d\u8010\u53d7\u8005\u53ef\u9078\u64c7\u6c34\u514b\u83f2\u723e\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u76ca\u751f\u5143\u98df\u7269\uff08Prebiotics\uff09<\/h3>\n\n\n\n<p><strong>6. \u5927\u849c<\/strong><br>\u542b\u83ca\u82e3\u7e96\u7dad\uff08Inulin\uff09\uff0c\u4fc2\u5f37\u6548\u76ca\u751f\u5143\u3002\u6bcf\u65e5\u98df1-2\u74e3\u5927\u849c\uff0c\u53ef\u986f\u8457\u589e\u52a0\u8178\u9053\u96d9\u6b67\u687f\u83cc\u6578\u91cf\u3002\u9999\u6e2f\u5bb6\u5e38\u83dc\u716e\u6cd5\u672c\u8eab\u5df2\u6709\u5927\u91cf\u5927\u849c\uff0c\u4fc2\u5929\u7136\u512a\u52e2\u3002<\/p>\n\n\n\n<p><strong>7. \u6d0b\u8525<\/strong><br>\u540c\u5927\u849c\u4e00\u6a23\u542b\u8c50\u5bcc\u83ca\u82e3\u7e96\u7dad\uff0c\u52a0\u4e0a\u69f2\u76ae\u7d20\uff08Quercetin\uff09\u6709\u6297\u708e\u6548\u679c\u3002\u6bcf\u65e5\u52a0\u5165\u83dc\u5f0f\u4e2d\u540c\u6a23\u6709\u6548\u3002<\/p>\n\n\n\n<p><strong>8. \u9999\u8549\uff08\u5fae\u719f\uff09<\/strong><br>\u5fae\u719f\u9999\u8549\u542b\u6297\u6027\u6fb1\u7c89\uff08Resistant Starch\uff09\uff0c\u4fc2\u512a\u8cea\u76ca\u751f\u5143\u3002\u6ce8\u610f\u904e\u719f\u9999\u8549\u6297\u6027\u6fb1\u7c89\u542b\u91cf\u6703\u5927\u5e45\u4e0b\u964d\uff0c\u7cd6\u5206\u53cd\u800c\u5347\u9ad8\u3002<\/p>\n\n\n\n<p><strong>9. \u71d5\u9ea5<\/strong><br>\u542b\u03b2-\u8461\u805a\u7cd6\uff0c\u4fc2\u512a\u8cea\u76ca\u751f\u5143\u540c\u5fc3\u8840\u7ba1\u4fdd\u8b77\u98df\u7269\u3002\u6bcf\u65e5\u65e9\u9910\u98df\u4e00\u7897\u71d5\u9ea5\uff0c\u4fc2\u6700\u7c21\u55ae\u5605\u8178\u9053\u4fdd\u990a\u7fd2\u6163\u3002<\/p>\n\n\n\n<p><strong>10. \u8c46\u985e\uff08\u9ed1\u8c46\u3001\u6241\u8c46\u3001\u9df9\u5634\u8c46\uff09<\/strong><br>\u542b\u8c50\u5bcc\u81b3\u98df\u7e96\u7dad\u540c\u6297\u6027\u6fb1\u7c89\uff0c\u4fc2\u690d\u7269\u86cb\u767d\u540c\u76ca\u751f\u5143\u5605\u96d9\u91cd\u4f86\u6e90\u3002\u6bcf\u9031\u81f3\u5c11\u98df3\u6b21\u8c46\u985e\uff0c\u8178\u9053\u83cc\u7fa4\u591a\u6a23\u6027\u660e\u986f\u63d0\u5347\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8178\u9053\u4fee\u5fa97\u65e5\u98f2\u98df\u8a08\u5283<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u7b2c1-2\u65e5\uff1a\u6392\u9664\u767c\u708e\u98df\u7269<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u5b8c\u5168\u907f\u514d\uff1a\u7cbe\u88fd\u7cd6\u3001\u52a0\u5de5\u98df\u54c1\u3001\u9152\u7cbe\u3001\u6cb9\u70b8\u98df\u7269<\/li>\n<li>\u65e9\u9910\uff1a\u71d5\u9ea5 + \u5e0c\u81d8\u4e73\u916a + \u85cd\u8393<\/li>\n<li>\u5348\u9910\uff1a\u70da\u96de\u80f8 + \u5927\u91cf\u852c\u83dc + \u7cd9\u7c73<\/li>\n<li>\u665a\u9910\uff1a\u84b8\u9b5a + \u7092\u6642\u852c\uff08\u52a0\u849c\uff09+ \u756a\u85af<\/li>\n<li>\u96f6\u98df\uff1a\u539f\u5473\u5805\u679c + \u5fae\u719f\u9999\u8549<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u7b2c3-4\u65e5\uff1a\u5f15\u5165\u76ca\u751f\u83cc\u98df\u7269<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u65e5\u52a0\u5165\uff1a\u6ce1\u83dc\uff0850g\uff09\u6216\u5929\u7136\u4e73\u916a\uff08150g\uff09<\/li>\n<li>\u65e9\u9910\uff1a\u5e0c\u81d8\u4e73\u916a\u7897 + \u5947\u4e9e\u7c7d + \u6c34\u679c<\/li>\n<li>\u5348\u9910\uff1a\u5473\u564c\u6e6f + \u70e4\u4e09\u6587\u9b5a + \u852c\u83dc\u6c99\u5f8b<\/li>\n<li>\u665a\u9910\uff1a\u8c46\u8c49\u7092\u6642\u852c + \u96de\u8089 + \u7cd9\u7c73\u98ef<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u7b2c5-7\u65e5\uff1a\u5f37\u5316\u76ca\u751f\u5143\u651d\u53d6<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u65e5\u52a0\u5165\uff1a\u6d0b\u8525\u3001\u5927\u849c\u3001\u8c46\u985e<\/li>\n<li>\u78ba\u4fdd\u6bcf\u65e5\u81b3\u98df\u7e96\u7dad\u651d\u53d6\u905425-35g<\/li>\n<li>\u6301\u7e8c\u651d\u53d6\u767c\u9175\u98df\u54c1<\/li>\n<li>\u5927\u91cf\u98f2\u6c34\uff08\u6bcf\u65e52-3\u516c\u5347\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u8178\u9053\u5065\u5eb7\u88dc\u5145\u54c1\u5efa\u8b70<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u76ca\u751f\u83cc\u88dc\u5145\u54c1<\/strong>\uff1a\u63c0\u542b\u591a\u7a2e\u83cc\u682a\u3001\u83cc\u91cf\u9054100\u5104\u4ee5\u4e0a\u5605\u7522\u54c1\u3002\u6ce8\u610f\u8981\u5728\u98ef\u524d\u6216\u7a7a\u809a\u98df\u6548\u679c\u66f4\u597d\u3002<\/li>\n<li><strong>\u6d88\u5316\u9176<\/strong>\uff1a\u98ef\u524d\u98df\u53ef\u6539\u5584\u86cb\u767d\u8cea\u540c\u78b3\u6c34\u5316\u5408\u7269\u6d88\u5316\uff0c\u9069\u5408\u8178\u80c3\u654f\u611f\u4eba\u58eb\u3002<\/li>\n<li><strong>L-\u8c37\u6c28\u9170\u80fa\uff08L-Glutamine\uff09<\/strong>\uff1a\u8178\u58c1\u7d30\u80de\u4e3b\u8981\u71c3\u6599\uff0c\u4fee\u5fa9\u8178\u6f0f\u75c7\u6548\u679c\u986f\u8457\u3002\u6bcf\u65e55-10g\uff0c\u7a7a\u809a\u98df\u3002<\/li>\n<li><strong>\u8591\u9ec3\u7d20\uff08Curcumin\uff09<\/strong>\uff1a\u5f37\u6548\u6297\u708e\uff0c\u6539\u5584\u8178\u9053\u767c\u708e\u72c0\u6cc1\u3002\u914d\u5408\u9ed1\u80e1\u6912\u7d20\u5438\u6536\u7387\u63d0\u9ad82000%\u3002<\/li>\n<\/ul>\n\n\n\n<h2 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