The epidemic is indeed an exciting news, but we cannot relax because of this. On the contrary, the infection rate after the release will greatly increase. At present, each of us must be the first person in charge of health and fully protect ourselves and our families.
Today I will share with you 10 principles of self-protection from diet to life and work, so as to protect your health and safety of yourself and your family.
1. Eat more high-protein foods
Protein is called the "source of life", so it is indispensable to consume a certain amount of protein every day. High-protein foods include fish, meat, eggs, milk, beans and nuts, etc. Under the current special circumstances, the amount of protein can be consumed higher.
If the conditions at home allow, you can eat more fish, shrimps and crabs. They are all high-quality protein and contain unsaturated fatty acids. Try to choose original flavor of nuts, and consume about 30 grams per day. The nuts themselves have high fat content, so you should not eat too much.
2. Eat more dark vegetables and fruits
Fresh vegetables and fruits are also a must-have every day. Even if you don’t like to eat fruits in daily life, it is recommended to eat some during special periods. After all, vegetables and fruits are very nutritious, and various vitamins , minerals, cellulose , etc. are very helpful in improving resistance .
Eat fresh vegetables and fruits every day and add more amount on the basis of your daily life. Any fruits like apples, pears, bananas, etc. are OK. Try to choose some dark vegetables that are more colorful, because dark vegetables have higher nutritional value.
Dark green vegetables such as spinach, rapeseed, winter cold vegetables, celery leaves, soybean vegetables ( water spinach ), lettuce leaves , mustard , broccoli , watercress, shallots, Chinese cabbage, leeks, radish thighs , oil maize , etc., mostly green leafy vegetables;
purple black vegetables such as purple cabbage , red amaranth ; red vegetables such as tomatoes and red peppers; orange-red vegetables such as carrots and pumpkins.
Light-colored vegetables are mainly light green and white vegetables, and the colors are relatively light, such as cabbage, white radish, cauliflower, and winter melon.
3. Drink more water
Water is an important part of human cells. It can promote metabolism and promote digestion and absorption. Especially in winter, it is necessary to replenish more water. It is recommended that adults drink water every day between 1500 ml and 2000 ml.
4. Diversified diet
The types, sources and colors of the three meals a day must be rich and diverse, with no less than 10 kinds per day, so as to achieve a balanced nutrition, especially for children and the elderly. They need to be richer. Do not be picky about food, and combine meat and vegetables. You must eat enough and eat well.
5. Supplement of nutritional agents
For people with poor physical fitness or patients with chronic consumable underlying diseases, in addition to the normal three meals a day, it is recommended to add commercial enteral nutrition (special medical food) to supplement at least 500 calories per day.
6. Don’t lose weight blindly
Weight loss is something that many people have been persistent for a long time. Some people want to lose weight in the short term, so they will adopt extreme practices, such as common dieting. Although the weight has been lost, the body has a serious lack of nutrition, which will lead to various problems such as hair loss and constipation, especially the body’s immunity will decrease.
7. Work and rest time
Regular work and rest time and sufficient sleep, ensuring that the sleep time is no less than 7 hours a day. Carry out personal physical exercise, with a cumulative time of no less than 1 hour per day, and do not participate in group sports activities.
8. Take public transportation
For example, when taking subways, buses, or elevators, try to avoid crowding, try to talk as little as possible during the whole process, try not to touch the handrail, and disinfect it as soon as possible after getting off the bus
9. During work
Remember to wear a mask during work, especially in the service industry. The windows should be opened indoors for ventilation 3 times a day, each time 20-30 minutes, but remember to keep warm and don’t catch a cold.
10. Go out for less meals
After letting go, dinners between friends, family and colleagues will appear frequent. If you really can't refuse, try not to choose during the peak hours of mealtime, and you can also choose some restaurants with fewer dining staff.
In addition to the above points, there are actually many things to pay attention to. Everyone should pay more attention to in their daily lives. They should not be taken lightly. Persist until the last moment is victory.
Use the simplest ingredients to make the most beautiful dishes and make a lovely meal for your family. I am Mommy Zaoxiao, and you will bring you a home-cooked delicacy every day. If you like me, please like it and forward it and follow it!
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