October 1st holiday has just passed. At this moment, I believe many people are in a state of "home isolation" and "home control". A fan left me a message asking, "How can I eat more nutritiously and protect my strong immunity during my stay at home." At this moment, Teacher Wang used words to communicate with you in detail about the "secrets of home diet", using nutrition to resist viruses, and restore his own health.
Dietary rules for home epidemic prevention:
- Ensure adequate intake of protein , meat, eggs and beans are both:
If you ask me which nutrient is more important to the body during home epidemic prevention, then I will definitely tell you that it is protein.
is aimed at "resisting viruses". Protein is an essential raw material for the formation of antibodies in the body. The important component of immune cells in the body is protein. In addition to providing energy to the body, protein mainly provides logistical support for the regeneration and repair of antibodies, immune cells, and mucosal tissues (providing raw materials).
Therefore, to eat a balanced diet, on the basis of meeting the intake of staple foods, you should carefully eat high-quality protein foods, such as fish, poultry, meat, eggs and milk, and beans, and balanced distribution to three meals a day. It is recommended to meet the "four ones" in the diet, one cup of milk per day, one egg per day, 100 grams of meat per day (fish and shrimp, skinless poultry, lean livestock), and 100 grams of soy products per day.
- "respect" vitamin intake and activate the body's immunity:
As the big brother among micronutrients, "vitamin" is the "main nutrition force" we mentioned more in our daily diet. Whether it is water-soluble vitamin or fat-soluble vitamin , sufficient intake has a great contribution to the protection of the body's health.
For current virus protection, it is recommended that everyone pay attention to the sufficient intake of vitamin A, vitamin D, vitamin E, and vitamin C in life.
- vitamin A is sufficient, so that the body's skin, respiratory tract, gastrointestinal tract, reproductive tract epicortum and other body protective layers can maintain normal anti-infection ability and help the body resist harmful substances from the outside world.
- vitamin D is importantly related to the physiological functions of the immune system and the nervous system .
- vitamin E, the greatest ability of this substance is to strengthen the body's antioxidant ability and delay aging.
- vitamin C, a familiar vitamin, has a strong antioxidant effect, helping the body reduce external interference to the internal balance of human cells and promote the formation of antibodies.
has said so much, in fact, the key factor is to eat a balanced diet, ensure the intake of animal food , try to bask in the sun and exercise outdoors, and ensure the intake of orange and yellow fruits and dark green vegetables, 300-500 grams of fresh vegetables per day and 200-350 grams of fruit per day.
- "clear" the benefits that minerals bring to us, pay attention to supplement:
In strengthening the body's immunity, some mineral elements also have relatively powerful functions, such as mineral zinc and selenium. The lack of both elements may cause low immunity to a certain extent, resulting in an opportunity for harmful substances such as viruses.
Therefore, for zinc, pay attention to intake of animal offal 1-2 times a week; eat some shellfish and seafood appropriately to ensure the intake of coarse grains, nuts and lean meat. For selenium, pay attention to the combination of meat and vegetables, and have a balanced diet. The supplementary effects of chicken, fish and shrimp, mushrooms, eggs and other foods are actually very good.
- pay attention to the intake of dietary fiber and probiotics, protect immunity:
- Diet ensures coarse and fine combination, buckwheat , oats, corn and other coarse grains are all good choices; fruits and vegetables are satisfied, and dietary fiber is sufficient.
- Yogurt, banana, natto and other foods are rich in prebiotics and probiotics, which can be ingested; special circumstances can be appropriately supplemented with probiotic supplements.
In terms of resisting viruses and protecting the body's strong immunity, we actually need to eat a balanced diet and eat in full; exercise appropriately, and see the sun more often; ensure a mentality, be happy; stay at home obediently and wait until the lockdown is unblocked.May you all be healthy and happy and stay away from the virus.
Note: Wang Silu’s original article, please inform yourself if it is reprinted; the pictures are from the Internet, please inform me if there is any infringement.
