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China’s healthy bone soup, blackened by nutrition experts.
However, abroad it has become sweet pastry.
Many health experts share the benefits of drinking bone broth, and even Oscar winner Gwyneth Paltrow vigorously promotes healthy bone broth on the show .
Why do they drink bone broth, aren’t they afraid of high fat, high purine, no calcium?
In foreign countries, the reason for the popularity of bone broth is not for other reasons, not for calcium supplementation, nor for eating fat, but for the repair of leakage and enteritis.
In this article, let’s talk about the relationship between bone broth and gut health.
Why do patients with leaky gut and enteritis need to drink bone broth? What ingredients in bone broth are so important to gut health?
Why should I drink bone broth for leaky gut?
Leaky gut You should be familiar with it, and I have written many related popular science articles.
Simply put: Leaky gut is a small “hole” in the gut that allows harmful substances in the gut to escape into the blood vessels, leading to immune disease and inflammation strong> etc.
Therefore, in order to repair leaky gut, the first thing to do is to prevent harmful substances from entering the gut, and secondly, the ingredients that are friendly to the gut health, repair the loopholes in the gut.
Bone broth is nutritious
Bone is rich in calcium, protein and vitamin D, brittle bones contain chondroitin, and bone marrow is also rich in vitamin A and vitamin K2.
Bone broth, either pure or with meat, contains large amounts of collagen because collagen is the main protein found in bones, tendons and ligaments protein.
The smooth, gel-like structure of collagen helps cover and hold bones together, so bone broth is good for joint and bone health.
Not only that, but collagen should be an indicator of inflammatory bowel disease because patients generally have low serum collagen concentrations.
What does this mean? Either the patients with enteropathy lose collagen, or the intake of collagen is insufficient, so drink bone soup to supplement it.
Regulating electrolyte imbalances
Those who have experienced enteritis should be under the impression that enteritis or other inflammatory bowel disease can cause severe diarrhea, a major consequence of which is electrolyte imbalance.
In fact, poor gut health is prone to low electrolyte levels, which can affect stomach acid levels and fail to kill harmful bacteria in time; low sodium or potassium levels can also cause dizziness, shock, and more.
Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals, fish bones also contain iodine, and bone broth provides a well-balanced natural electrolyte hydration .
Because bone broth is liquid, it is the most easily absorbed form of minerals; at the same time, bone broth is not low in fat, avoiding the loss of fat-soluble minerals.
Gelatin
We all know that collagen is great for the skin, but not only that, but simmering it slowly turns it into gelatin, and produces vital amino acid.
Gelatin and its amino acids, which are important for joint health, such as proline and glycine, are the building blocks of our connective tissues, which are muscles, tendons and ligaments Wait.
The importance of gelatin and the amino acids in it to gut health deserves to be discussed.
gelatin and gut health?
Collagen and gelatin are key to bone broth’s ability to protect gut health, primarily because of their structure.
Gelatin helps repair the intestinal wall
Gelatin also has a smooth, gel-like structure because it is a matured version of collagen and has the same amino acid profile.
Gelatin increases hormones and gastric juices in the gut, helping the gut break down fats, carbohydrates, and proteins efficiently, while building the gut’s mucus layer.
Leaky gut and gut damage will definitely lead to inflammation. The difference is acute or chronic. Gelatin and collagen can relieve inflammation and slowly repair the gut wall .
Studies have found that in inflammatory bowel disease, gelatin in the gastrointestinal tract can repair damage to the stomach and intestines, while inhibiting the production of inflammatory factors and adhesion molecules, resulting in an anti-inflammatory effect .
Gelatin enhances satiety
Gelatin and collagen also significantly increase satiety. In the state of intestinal damage, try to eat less or not eat to give the digestive system enough rest. time.
Intestinal leaks persist for a long time or even get worse. In addition to not being detected and repaired in time, food intolerance or overloading is also a common factor.
Many people are afraid to drink bone broth because of the high calorie content. Some popular science bloggers have said that bone broth is milky white because there is a lot of fat. In fact, this is not a bad thing.
Especially for patients with enteritis, although the porridge and side dishes are light in taste, they are not nutritious. Bone broth is rich in nutrients and high in calories, so it can be used for light fasting without adding too much burden to the stomach.
And the fat in bone broth is high-quality animal fat and provides minerals like zinc, iron, boron, manganese and selenium.
Amino acids in bone broth repair gut
The gelatin in bone broth contains “conditional” amino acids, which are amino acids that are normally non-essential but can change under special conditions (such as illness) into essential amino acids.
When a leaky or damaged gut occurs, the body does not produce these amino acids, including arginine, glycine, glutamine, and proline, very well.
Arginine
Among them, GanAmino acid and arginine have strong anti-inflammatory effects, especially arginine is particularly beneficial for reducing chronic inflammation.
Arginine is important to men by its name, and in fact it is necessary for sperm production.
Also works on the immune system and wound healing, improving muscle and tissue integrity and promoting normal wound healing.
Arginine also breaks down nitric oxide, helping to improve blood circulation and deliver nutrients to cells throughout the body.
Glycine, Proline
As mentioned above, proline and glycine are the building materials of connective tissue, so they are great therapeutic amino acids to help heal wounds to promote Gut health.
Proline in particular helps form new collagen, which regenerates cartilage, repairs wounds and skin damage, repairs joints and heals the lining of the gut.
Proline helps strengthen intestinal tissue, especially maintaining the integrity of cells in the small and large intestines.
Glutamine
Glutamine may appear to be relatively rare, but it is the most abundant amino acid in plasma and plays a key role in maintaining gut barrier integrity. I will write about it in detail.
Studies have shown that glutamine regulates intestinal permeability, as well as the expression of tight junction proteins in the gut, under various conditions.
Glycine, proline, glutamine and arginine work together to seal holes and damage in the gut lining and repair gut integrity strong>.
Not only does this improve gut health, it also corrects immune system function and a healthy inflammatory response.
Bone broth can also get you more glutathione, a powerful antioxidant. It also plays an important role in nutrient metabolism and cellular regulation.
Key Thin Dragon Says
Bone broth was hacked badly, but who knows who eats it.
Friends with intestinal problems must drink more bone broth, which can help repair the intestines.
Not only patients with intestinal diseases, students who are ketogenic or fasting are also suitable for drinking bone broth, which not only supplements nutrition but also enhances satiety.
The nutrition of bone broth is also related to the ingredients and cooking methods of the stew.
In terms of raw materials, there are not too many restrictions. Whether it is meat, bones, internal organs, hoofs and feet, etc., and fish bones, chicken and duck bones, pork bones, pork skin, beef bones, hoofs, and oxtails can all be stewed.
From a gut health perspective, the best choice is Beef Bone Broth, which contains more glycine.
However, from a cost-effective point of view, the more claws, hooves, necks, etc., the more suitable for stewing soup. Because these meats have more bones, it is inconvenient to eat meat, and they contain a lot of connective tissue.
It is best to choose slow simmering, because collagen and gelatin will release proline when simmering over low heat , glutamine and arginine, etc.
Bone soup is not suitable for adding too many sauces. Simple water, salt, and pepper are actually enough. You can add some apple cider vinegar to remove the fishy smell and help bones release more minerals.
You can also add some spice to your liking.
Girls should drink more bone broth, who knows, Drink well for three months, and see the changes in your skin.