If you want to prevent epidemics and be healthy, fish, shrimp, eggs, milk, vegetables, fruits, and beans are not...

A confrontation between humans and the new crown pneumonia virus has made us realize the important role of our own immunity.

Immunity is the body's ability to resist diseases and foreign pathogenic factors such as bacteria and viruses

If there is a problem with immunity, various diseases will be manifested

So how to maintain, enhance and repair immunity? In addition to uncontrollable factors such as heredity, age, and gender, it is also worth paying attention to controllable factors such as nutrition and environment

The first element of protein to maintain immunity

Some time ago, Dr.

70% of the solid content in human cells is protein.

The recognized high-quality protein is milk, meat, fish protein, and soy protein.

Vitamin Eight Immortals cross the sea and show their magical powers

Vitamins can be divided into two types: fat-soluble (vitamins A, D, E, K) and water-soluble (B vitamins, vitamin C), and they play a vital role in all stages of the immune response

However, vitamins are found in natural foods and generally cannot be synthesized by the human body.

Bricklayer of the mineral-immune city wall

Most of the mineral elements maintain the integrity of immune cells by participating in the formation of nucleic acid and enzymes and energy metabolism, and have certain effects on the body's specific immunity and non-specific immunity

On the one hand, iron, selenium, zinc, and copper not only contribute to the formation of antibodies, but also promote the proliferation and activation of lymphocytes, and play a certain role in maintaining immunity

Eating dynamic balance depends on persistence

It can be said that almost all nutrients are involved in the composition, response and regulation of the immune system.

In layman's terms, cereals, potatoes, mixed beans, vegetables and fruits, fish, shrimp, eggs, milk, nuts and soybeans are also indispensable

Complete varieties of cereals, potatoes and mixed beans

Grain potatoes and mixed beans are the main source of carbohydrates.

Fruits and vegetables

Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals, and play an important role in increasing the intake of dietary micronutrients and phytochemicals

Sufficient fish, shrimp and poultry

Fish, shrimp, poultry, meat, eggs, milk, and beans are sources of high-quality protein

Sugar, salt and oil should be limited

Excessive salt can also damage immunity.
In the past, it was recommended that less than 6 grams of salt per day was recommended.
For this epidemic, more stringent requirements were put forward-salt ≤ 5g per day
.

Excessive sugar intake causes obesity, dental caries and other problems, and can damage immune function through direct or indirect effects
.
Reduce sugar intake through measures such as drinking less sweet drinks, eating less pastries, and actively avoiding adding sugar to home-cooked foods
.

Good habit of serving chopsticks

The alarm bell of the epidemic caused the "meal sharing system" and "public chopsticks" to be brought up again
.
Under the epidemic, meal sharing should be popularized like wearing a mask
.
Split meals can reduce cross-infection and reduce the incidence of infectious diseases and food-borne diseases
.

It is recommended to buy meal plates or similar divided/divided tableware in the family, which can prompt a balanced diet, control the type and quantity of food, and assist in the division of meals
.

Maintain a healthy weight

The key is to eat dynamic balance and persistence
.
Reasonable diet, the cornerstone of immunity
.
Let us build a strong immune defense line
.

Department of Nutrition, Beijing Friendship Hospital, Yang Xinli, Ding Bingjie