The autumn and winter seasons are coming, and the weather is cold, and the immunity is easy to decline. Many people are prone to cold, fever, cough, etc., so they need to increase their resistance to fight against various bacteria
. In daily life, there are many factors that will lead to a reduction in our immunity, such as unhealthy dietary structure, leading to nutritional deficiency, bad living habits, staying up late, lack of exercise, too much pressure, bad mood, environmental pollution, etc., so we should pay more attention to our immunity and maintain and strengthen its functions well. The maintenance of immunity is inseparable from the nutrients we eat. The construction, operation, antibody generation and other immune systems require raw materials!
teaches you these ways to improve immunity. You must do it. Only when your immunity is strong can you fight against various diseases.
1. Eat enough high-quality protein
protein —the "founder of the formation of antibodies. If the protein is insufficient, the immunity will be reduced!
Whether it is immune organ or immune cell , the most important constituent substance is protein, protein or the sub-synthesis raw materials of various enzymes, hormones, antibody immunity and immune causes of human endosomes. These substances help regulate the body's body's energy and resist diseases.
lack of white protein will directly affect the synthesis of the above substances. Insufficient protein will lead to the reduction of the function of the immune system. Weak, the antibody generation is reduced, which is equivalent to insufficient swords, guns and bullets in war...
So, whether it is the second immune defense line or the third immune defense line, protein
Do not lack meat, milk, eggs, beans and other foods, which can provide rich high-quality protein
For example: eggs (eggs, duck eggs, goose eggs, quail eggs, etc.)
can have 1 to 2 boiled eggs, egg flower soup, egg flower soup every day, try not to fry
milk (milk, yogurt, cheese, etc.)
can have 300 to 500 ml milk every day...
beans (soybeans, black beans , green beans and made soy milk, bean skin, tofu, dried bean curd, etc.)
can be per Eat a bean or soy product every day
meat (pig, beef, mutton, chicken, duck, goose, fish and shrimp, etc.)
can fish and shrimp 2 to 3 times a week, 2 kinds of meat, red and white meat, eat
separately for lunch and dinner
In addition, you can also add a small handful of unadditive original nuts, seeds, supplement protein and high-quality fats every day. Peas, quinoa are also foods rich in protein...
Pair these high-protein foods in your three meals a day to allow yourself to intake enough high-quality protein!
But people with bad stomachs, be sure to pay attention to eating easy-to-digest protein such as steamed eggs
If the digestive function is reduced, you cannot digest these protein-rich foods, which will give your body It brings burden and even harm, and reduces immunity.
Vegetarians eat more soybeans, peas, tofu, tofu skin and other foods to obtain enough protein.
If you are allergic to the above protein foods, or are intolerant, you can choose gluten-free, but the allergic protein powder is supplemented to meet the protein you need every day!
2. Eat more vegetables and fruits
fruits and vegetables contain many nutrients that can enhance immunity:
For example, carotene , which is converted into vitamin A
If respiratory epithelial cells keratinize and lose cilia, it will reduce resistance and be easily infected.
Vitamin A has the function of promoting normal secretion of mucosal epithelium, helping to maintain the integrity of the skin and mucosa, improve cell membrane stability, prevent intestinal infections and respiratory infections , and is the "guardian" of the first line of defense of the immune system...
Therefore, sufficient vitamin A plays an important role in maintaining normal immunity in the human body.
is often rich in foods containing VA:
Pumpkin, leek, cucumber, spinach, horse-tooth vegetable , carrot mango, fruit, loquat , cherry and other orange-yellow-green fruits and vegetables. They are rich in carotene, etc., which can be converted into vitamin A~
in the body, and animal livers are also rich in microorganism A, which can be eaten twice a week!
vitamin C—the "head gangster" that enhances immune function
vitamin C has various functions such as promoting collagen synthesis, promoting imported healing, whitening skin, and promoting heavy metal detoxification.
vitamin C supports various functions in non-alienic immune and heterogeneous immune responses. Helps the synthesis of interferon and immunoglobulin , helps to prevent immunity and prevent bacterial infections, and can also directly act on the virus and inhibit virus replication...
Eat more fresh vegetables and fruits. Vitamin C is easily destroyed by oxygen, light, temperature, etc. in the air, so you must eat fresh vegetables and fruits rich in VC, such as fresh dates , sour dates , green peppers, red peppers, cabbage, broccoli , prickly pear, kiwi , citrus fruit, strawberry , cherry, etc. ~
phytochemicals:
such as flavonoids, polyphenols , carotenoids and other plant compounds, help us to fight oxidation, and even directly fight viruses, etc. ~
such as contained in many blue-purple foods Proanthocyanin belongs to a class of polyphenol flavonoid compounds. It has the ability to stimulate immune response, prevent harmful bacteria from attaching to the mucosa, reduce the attack of free radical on cells, and prevent cell mutations~
is particularly recommended to eat these fruits and vegetables every day:
cruciferous vegetables, green leafy vegetables, seeds, nuts, mushrooms, berries, etc., which can greatly improve immunity and can also resist aging and beautify the skin!
, especially vegetables from the cruciferous family, have very good results in helping to improve immunity!
Coarse and fine combination: Eat more coarse grains
such as millet, brown rice , quinoa, black rice , purple rice, red beans, mung beans, buckwheat , oats, etc.
They are rich in minerals and dietary fiber, making the intestines healthier and balanced bacteria, so that the body has better resistance
3. Diet therapy prescription
Recommend several diet therapy prescriptions that can enhance immunity, and drinking it regularly is also very effective!
1, garlic bone soup
garlic soup—foreign preventive medical websites recommend medicinal diet to improve resistance
Ingredients: a bowl of garlic ( purple-skinned garlic is the best), a stick bone
Method:
1, add water, stick bone, and ginger slices to the pot to boil, remove blood
2, add another pot of water, put in Stew garlic, stick bones for one hour, drink soup
2, Harvard Vegetable Soup
Onion + Carrot + Pumpkin + Cabbage
Put it together for 20 minutes without adding salt, oil, vinegar, and soy sauce, drink it directly. There is no requirement for quantity. This soup can directly improve the ability of white blood cells !
This is a research study by a doctor at Harvard Medical School . Drinking every day can not only improve immunity, but also lose weight
3. Drink some black or green tea every day
The active ingredients in tea have the effect of killing the new coronavirus!
study found that one of the main components of green tea, the gallate gallate, prevents the severe new coronavirus from binding to human angiotensin converting enzyme 2 receptor, thereby preventing virus infection of lung cells. The inhibitory effect was observed in the new coronavirus, and many international studies have also confirmed this.
Therefore, using green tea and its active ingredients may help reduce the transmission and infection of new crown , because green tea also has anti-inflammatory and antioxidant, which may minimize, reduce the spread of new crown, and improve the symptoms and the severity of the disease.
The recommended tea leaves are first of all, including catechins and teamelins and green tea and black tea, Biluochun , bamboo leaf green, Dahongpao , Pu'er , all of which are good choices. You can drink two to three cups of
a day. If it is easy to affect sleep, you can choose Doctor Tea with antioxidant effects to enhance the antiviral effect.
4. Less salt, less sugar, less wine
After too much salt, sugar, and wine enter the body, it is easy to cause cell dehydration, and it is more likely to be violated by viruses and destroy immunity!
Therefore, try to use less salt as much as possible in your daily diet, avoid heavy taste, avoid eating sweets and sweet drinks, and control the amount of alcohol~
5. Direct supplement of nutritional supplement
1, vitamin C supplement
0 Choose the kind extracted from natural fruits and vegetables. It also contains a variety of plant compounds such as flavonoids, which can enhance the function of VC, have better results, and choose products with fewer additives to avoid excessive intake of additives to increase the burden on the liver and kidneys!
If the stomach is not good, you can choose to remove the acidic esterified VC of VC, or add fruit powder neutralized product
2. Probiotics
. During the epidemic, it is important to supplement probiotics, because intestinal bacteria is our largest immune organ. human immune is 570% in the intestines. If the intestine is not good, immunity will also decrease!
Probiotics can help improve immunity and repair intestinal loopholes!
Selection has a large number of bacterial species and many types of strains, no additions, embedding technology, add prebiotic , and the best products with various professional testing!
and rinse it with warm water. Drink it immediately and don’t put it for a long time. It’s best to take it on an empty stomach!
3. Vitamin D
Vitamin D can help improve immunity and is an indispensable nutrient for the human body. vitamin D receptor is widely present in immune cells, participates in the appreciation and differentiation of a variety of immune cells, and can inhibit the acquired immune system, thereby regulating the immune response!
If you have sunlight for 30 minutes a day, or if you have insufficient VD in your body, choose a supplement directly!
Food contains very few VD. Basically, it is a good source in milk, eggs, animal liver and fat-rich fish.
4, minerals and trace elements
-iron
-iron
-iron
-iron
-iron
-iron
also has a close relationship with immunity.
studies have shown that iron promotes the conversion of β-carotene into vitamin A, promotes the production of antibodies,
increases the phagocytosis function of neutrophils and phagocytocytes, and
can also enhance the body's anti-infection ability.
The more iron the better. The most important thing is to prevent deficiency and avoid anemia. The source of iron mainly comes from various red meats, animal livers, and plants. The iron absorption and utilization rate are low. When eating, combined with VC can effectively promote absorption!
——Zinc
Only when the amount of zinc is sufficient can the T lymphocyte be normalized and promote cellular immune function.
And when zinc is lacking, it will also lead to picky eating and partial eating.
leads to overall lack of nutrition in the body, thereby reducing resistance.
zinc is mainly found in animal meat and seed foods, such as
such as oyster , fish, lean meat, liver, soybeans, etc.
But be careful, the more zinc, the better, too much will also cause a burden on the body.
In addition to this, elements such as selenium and copper are also, which are not only conducive to the formation of antibodies, but also promote the value-added and differentiated of lymphocytes and , and have a certain effect on maintaining immunity.
In addition to supplementing animal liver, red meat, animal blood, seafood, oysters, scallops and other foods in the diet, if the above minerals are lacking, additional supplements are needed!
If you have an unbalanced diet and insufficient vitamins and mineral intake, it is recommended to add an additional comprehensive vitamin and mineral supplement, which contains a variety of nutrients, which is more convenient and makes up for the deficiency of your diet. It is also a good choice~
As long as we maintain our immune system well and make it healthy and strong, we can effectively fight against all kinds of viruses and diseases, and there is no need to panic!
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