A dietician is encouraging people to do one simple thing every morning to instantly improve their gut health.

改善肠道健康对许多人来说是一场持久战，但一位营养师表示，每天早上做一件简单的事情就能立竿见影地改善肠道健康。

Orla Walsh said going back to basics and focusing on fibre, fluids and fitness will have a transformative effect. She also said it would save you spending fortunes on probiotics which she claimed can impact other areas of bodily functions like the kidney and livers.

奥拉·沃尔什表示，回归基础，重点关注纤维、水分和运动，将会带来翻天覆地的变化。 她还表示，这样做能让你省下花在益生菌上的大笔钱，她声称益生菌可能会影响肾脏和肝脏等其他身体机能领域。

But before talking about her morning hack, Orla, a registered dietitian and physiologist, spoke about how crucial our guts are.

但在谈论她的晨间小妙招之前，身为注册营养师和生理学家的奥拉首先谈到了我们的肠道有多么重要。

She told Ireland AM: "I think when your gut isn't functioning how you want it to, it can really have a big impact on your quality of life. And we know that through research. But even on a basic level, I think when you get someone and you make their gut function as they want it to function, it can really help their baseline energy levels, mood, it just makes the day a bit more predictable.

她告诉爱尔兰AM电视台：“我认为，当你的肠道功能不如你所愿时，它确实会对你的生活质量产生很大影响。 这一点我们通过研究已经知道了。 但即便是在最基本的层面上，我认为，当你帮助一个人让他的肠道按照他想要的方式运作时，这确实有助于提升他的基础能量水平和情绪，这也会让一天变得更具可预测性。”

"Like lots of people in the morning struggle to leave the house until their bowels have opened up and it causes a lot of anxiety for people as well.

“比如，很多人在早上会因肠道未排便而难以出门，这也给很多人带来了很大的焦虑。”

"So there's a lot of this that people aren't doing right and I would encourage people to try them before they bring in the supplements and the likes."

“所以这方面有很多人都做得不对，我鼓励大家在开始服用补充剂之类的产品之前，先试试这些方法。”

Fluids

水分

Orla explained that most women need two litres of water per day while men require two and a half litres.

奥拉解释说，大多数女性每天需要喝两升水，而男性则需要两升半。

She said water, tea and coffee count towards fluid intake but that not drinking enough will make your gut drier, which can lead to constipation.

她说，水、茶和咖啡都算在液体摄入量内，但喝不够水会让肠道变得干燥，从而导致便秘。

And offering her top tip, she said: "I would encourage people to drink a pint of water first thing. So you replace the losses that you naturally lose overnight and most of us lose about 500mls."

在给出她的首要建议时，她说：“我鼓励大家起床后第一件事就是喝一品脱（约568毫升）水。 这样可以补充你夜间自然流失的水分，而我们大多数人夜间大约会流失500毫升。”

Later, she was asked whether we should avoid coffee until we had consumed water, and Orla clarified: "Yeah, ideally.

随后，她被问到是否应该在喝水之前避免喝咖啡，奥拉明确表示：“是的，理想情况下是这样。”

"It can just settle the stomach and be easier on your stomach because otherwise you're putting an irritant straight down in your stomach first thing. So I'd be drinking my water while I'm making my coffee. Yeah, for sure."

“这样可以让胃安定下来，对胃也更温和，因为如果一起床就往胃里直接倒进刺激性的东西，对胃不好。 所以我会在做咖啡的时候先喝水。 这一点是肯定的。”

Fibre

纤维

Orla said fibre is an important conversation because studies show that 80% of people in Ireland are not consuming enough.

奥拉说，纤维是一个很重要的话题，因为研究表明，爱尔兰有80%的人纤维摄入不足。

The average intake there is 18 grams and she said we need at least 25, if not 35, each day. In the UK, 96% of Britons are not eating enough fibre, according to the National Diet and Nutrition Survey.

那里的人均纤维摄入量是18克，而她说我们每天至少需要25克，如果达不到35克的话。 在英国，根据国家饮食与营养调查，96%的英国人纤维摄入不足。

Offering a solution, Orla said: "We are well short, there's a lot of food and I have some of them here that actually take whatever you're eating and fill that gap quite quickly. The likes of berries and raspberries, and I know they're in season now, which is great.

在提供解决方案时，奥拉说：“我们离目标还差得很远，有很多食物——我这里就带了一些——实际上可以很快地帮你填补你日常饮食中的纤维缺口。 比如浆果和覆盆子，而且我知道它们现在正当季，这太好了。”

"There will be more fibre in a portion of raspberries than in your bowl of porridge. Like they are a really high fibre fruit."

“一份覆盆子所含的纤维比一碗粥还要多。 它们真的是一种高纤维水果。”

She encouraged people to have two servings of fruit in the morning and explained that pears have twice as much fibre as the standard fruit.

她鼓励大家早上吃两份水果，并解释说，梨的纤维含量是普通水果的两倍。

Fitness

运动

To maintain a healthy gut, Orla said going for a 10 minute walk after a meal is a strong way to get digestion going.

为了维持肠道健康，奥拉说，饭后散步十分钟是促进消化的一个有效方法。

She also said to stay upright after a meal and have a good posture to "let gravity do its thing".

她还说，饭后要保持直立，保持良好姿势，以便“让重力发挥作用”。

She added: "Don't go doing the dishwasher directly after dinner because you're just putting your head between your legs and wondering why you're suffering from reflux or digestive issues. So stay upright for about 10 minutes. Keep moving."

她补充道：“不要一吃完晚饭就弯腰去摆弄洗碗机，因为那样你相当于把头埋在腿间，然后还纳闷自己为什么会受胃酸反流或消化问题的困扰。 所以要保持直立大约十分钟。 要持续活动。”

After nailing the three fs, fibre, fluids and fitness, Orla said you can then start to bring in fermented food, but that to start with, it was always best to begin with the basics.

在把纤维、水分和运动这三大要素都落实到位之后，奥拉说，这时候你就可以开始引入发酵食品了，但在一开始，最好还是从基础做起。