How to eat healthily and enhance immunity during the epidemic?

During the epidemic period, diligent protection and disinfection are essential. In addition, we need to improve our immunity to virus invasion and do both. In order to enhance immunity, we must first ensure adequate intake of high-quality protein in the diet, and at the same time achieve a balanced and diversified diet. At the same time, insisting on physical exercise, keeping a good attitude and getting enough sleep are also the keys to keeping fit and resisting the virus.

First, ensure the intake of high-quality protein.

Immunity is closely related to protein, especially high-quality protein. The food sources of high-quality protein are eggs, milk and meat. Meat including fish and shrimp, chickens and ducks, lean meat, soybeans and their products are also sources of high-quality protein.

Second, fruits and vegetables are indispensable every day.

Try to have vegetables and fruits every day. Vegetables should be ingested more than 1 kg every day. It is generally recommended to eat some dark vegetables, such as leeks, spinach, broccoli, tomatoes, carrots and purple cabbage. In addition, bacteria include algae, fungi, mushrooms, kelp and so on. You should also take it in moderation. Fruit is a good source of vitamins, and it is enough to take 1 ~ 2 fist-sized fruits every day.

Third, ensure the intake of grain and potatoes.

Glutinous rice and potato food is the main source of energy, which can make the intake of protein not be used as energy consumption, but be used to synthesize various protein of the body, including various immune-related protein.

Pay attention to coarse grains (such as buckwheat, oats, corn and miscellaneous beans) and some potatoes (such as sweet potatoes, purple potatoes and potatoes). ) or miscellaneous beans (such as mung beans, red beans, kidney beans, etc. ).

Fourth, eat some nuts in moderation.

Nuts are high-energy foods, which contain many beneficial fatty acids and nutrients. Moderate intake is good for health, but it should not be excessive. It is suggested to ensure about 10g every day, and the original flavor is preferred. Nuts are high in energy. If you accidentally ingest too much that day, you should pay attention to reducing the total energy appropriately. For example, cooking at night can be replaced by soup to reduce the amount of oil used.

Verb (abbreviation of verb) properly supplements vitamin D.

Vitamin D is also an important nutrient involved in immunity. The main food sources are marine fish, egg yolk and liver. Sunbathing is also a good way to supplement vitamin D. But there is little sunshine in winter, so you can consider supplementing vitamin D drops appropriately.