Besides washing your hands frequently, wearing a mask and going out as little as possible, a reasonable diet is also an effective way to improve your body's resistance. According to the situation during the epidemic, nutrition experts put forward the following dietary suggestions:
Thickness collocation of staple food
If you don't go out for many days, the reduction of exercise will lead to increased constipation. Eating more whole grains, beans and potatoes is helpful to get enough dietary fiber, prevent constipation and maintain intestinal health. In addition, the vitamin and mineral content of this staple food is much higher than that of refined rice flour, which can provide more nutrition at the same weight and has a low glycemic index.
Enough fish, poultry, meat and eggs.
During the epidemic period, we must take enough high-quality protein, because it is the synthetic raw material of various enzymes, hormones, antibodies and immune factors in the human body. If the intake is insufficient, it will affect tissue repair, reduce the local immunity of skin and mucosa, easily cause the reproduction and spread of pathogenic bacteria, and reduce the anti-infection ability. Fish, poultry and eggs can also provide a variety of micronutrients, such as iron and zinc, which also help to maintain normal immune function.
Eat more fresh fruits and vegetables.
Orange and dark green fruits and vegetables (oranges, carrots, pumpkins, broccoli, spinach, etc. ) contains vitamin C, which can promote antibody synthesis and provide a large amount of beta carotene, which can be converted into vitamin A in human body, helping to maintain the integrity of skin and mucosa. In addition, many phytochemicals in fruits and vegetables have antioxidant effect on R, and also have a certain effect on improving the body's resistance.
Drink plenty of water
After the water enters the body, it can also replenish the water needed by the gastrointestinal tract in the process of digesting food in time, so that the stool is not dry and easy to be excreted, thus preventing constipation. Drink water slowly in small quantities and many times, and don't wait until you are thirsty. Vegetable soup, fish soup and chicken soup can not only stimulate appetite, but also have evidence that they are good choices against influenza virus.
Vegetable oil is the first choice for cooking.
During the epidemic period, vegetable oil should be the first choice for cooking to increase the intake of high-quality fats, such as peanut oil, olive oil, linseed oil and perilla oil. Eating a handful of nuts every day can also provide high-quality fat. Nuts are rich in B vitamins, as well as iron, zinc, calcium, magnesium and other minerals. These nutrients help to maintain normal immune function.
Cooking is mainly cooking.
This method not only helps to lock the nutrition of food, but also can be eaten together with soup and vegetables, without wasting nutrients such as potassium, magnesium, vitamin C, vitamin B2 and flavonoids dissolved in soup. Eat less fried food and try to stew meat.
Separate the raw from the cooked.
In order to ensure food safety, we should pay attention to the separation of raw meat, poultry meat and seafood from other foods; There should be special equipment and appliances for handling raw food, such as knives and meat cutting boards; Store food in utensils to avoid raw and cooked food from touching each other. Food should be thoroughly cooked, especially meat, poultry, eggs and aquatic products. For family meals, it is best to adopt separate meals or use public chopsticks to avoid mutual infection with family members.
Appropriate addition of nutritional supplements
Of course, it is best to take vitamin C from fruits and vegetables, but if the supply of fruits and vegetables is temporarily insufficient during the epidemic, it is ok to take two or three small tablets of vitamin C every day (ordinary over-the-counter drugs and multivitamins are also ok).
If vitamin C is deficient or infected, it needs to be supplemented appropriately, but it is recommended not to exceed 1000 mg per day.
Avoid dieting and overeating.
Eating too little, malnutrition, and even having difficulty in maintaining the normal operation of the body are extremely unfavorable for resisting infectious diseases. But sitting still, eating and drinking every day is not good for your health. The correct way to prevent obesity is to pay attention to eating less greasy food, snacks and sweets, and doing exercise after meals.
Beware of product promotion
In the face of the epidemic, while people are anxious, nervous and afraid, it is inevitable that many unscrupulous merchants will introduce some products such as food, medicine, health care products and rehabilitation products, claiming that they can enhance immunity and resistance and gain benefits through exaggerated publicity.
There will be all kinds of folklore and tricks about what to eat, what to drink and what to do to kill the virus and prevent infection. Most of these are unscientific. Keep a clear head and don't be credulous.