To improve immunity, we should first pay attention to diet science and scientific exercise. Scientific diet is very important for health, and it is also closely related to enhancing immunity and resistance. Reasonable diet, less intake of food additives, toxins produced by frying and smoking, and control of smoking and alcoholism can enhance immunity and resistance. Eating more protein can also improve immunity and enhance resistance. Proper exercise can improve the body's adaptability, promote and regulate endocrine and nerve functions, enhance physical fitness and improve immunity. Pay attention to choose the exercise program that suits you and pay attention to the exercise environment. When the air pollution is serious, it is best not to exercise outdoors; Don't exercise in groups when infectious diseases are prevalent, especially indoors.
Sick people should eat the following foods:
I. Berries
According to the research of USDA, blueberry is the fruit with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of berries comes from anthocyanins, and antioxidants can neutralize free radicals. This free radical can lead to chronic diseases, such as cancer and heart disease. Berries, especially cranberries, can also prevent urinary tract infections.
Second, dairy products.
Dairy products are not only good foods for supplementing calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are key elements in the fight against osteoporosis. American nutrition instructions suggest that everyone eat 3 servings of low-fat dairy products every day, and also suggest doing weight-bearing activities every day to strengthen bones.
Third, lipid fish.
Fish contains a lot of omega-3 fatty acids. These fish include salmon and tuna. This fatty acid can fight diseases, help reduce the fat content in blood, and prevent blood coagulation related to heart disease.
Fourth, vegetables and food.
Among disease-resistant foods, vegetables are also the best. These vegetables include spinach, cabbage, Chinese cabbage and lettuce. They all contain a lot of vitamins, minerals, β-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals and antioxidants. A study by Harvard University found that eating foods rich in magnesium, such as spinach, can reduce the possibility of developing type 2 diabetes.
Verb (abbreviation for verb) whole grain
Whole grains include those nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content in it makes you feel less hungry between meals and promotes digestion. According to the recommendation of American Dietetic Association, the daily intake of fiber is 2 1-38g. Of course, the specific intake depends on gender and age.
Six, sweet potato
If you want to improve your diet, you should add sweet potatoes to your diet. This sweet food contains a lot of antioxidants and phytochemicals, including β-carotene; Vitamins c and e; Folic acid; Calcium; Copper; Iron; And potassium. The fiber in sweet potato promotes the health of digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
The natural sweetness of sweet potato makes the baked sweet potato still so delicious without adding any seasoning.
Seven, tomatoes
Red tomatoes are full of fragrance and lycopene, which is an antioxidant and can help prevent some cancers. At the same time, tomatoes also provide rich vitamins A and C, potassium and phytochemicals. It is good to eat some tomatoes at every meal. Eat raw, cooked, sliced, etc.