I. protein
Protein is the basic element of human cells and the main component of white blood cells and antibodies. If the body is seriously short of protein, it will reduce the number of lymphocytes and lead to a serious decline in immune function. Therefore, eating more foods with high protein content, such as fresh meat, chicken, duck, fish, eggs, milk and dairy products, and rich animal protein can help you improve your immunity. It is suggested to drink one or two glasses of milk every day and maintain proper intake of protein, which can maintain the body's basic defense ability!
Two. vitamin A
Vitamin A is related to the integrity of cells and can help cells to resist oxidation. If the body lacks vitamin A, the volume of thymus and spleen will be reduced, and correspondingly, the vitality of natural killer cells will also be reduced. Therefore, taking enough vitamin A can enhance the vitality of immune cells and increase the number of immune cells.
Three. vitamin C
Vitamin C can promote the immune system, increase the ability of white blood cells to swallow bacteria, enhance the ability of thymus and lymphocytes, help the human body to increase resistance and increase the content of interferon in the blood. It is an effective antioxidant, which can resist destructive molecules and is one of the vitamins to enhance immunity. Apples, lemons, oranges and other fruits and vegetables rich in vitamin C are all good food sources to enhance immunity.
Four. tocopherol
Vitamin E is the bane of free radicals and can also promote the production of antibodies. From the antiviral point of view, it has antioxidant effect and strengthens immune cells. Generally speaking, beans, wheat germ, fruits and vegetables, vegetable oil and stone fruit contain more vitamin E, but due to the change of modern people's eating habits, the diet is unbalanced, and the content of vitamin E that can be ingested from food is very low. If you are worried about the recent SARS epidemic, you can use nutritional supplements to supplement the vitamin E your body needs.
B vitamins and minerals
Vitamin B group is related to the production of antibodies, leukocytes and complements in vivo. Lack of vitamin B group will affect the number of lymphocytes and antibody production, and will also cause thymus atrophy. Vitamin B mainly exists in milk, fresh meat, green leafy vegetables, whole grains and other foods. People with weak immunity can take more of these foods to enhance their immunity. In addition, minerals also play an important role in affecting human immunity.
Lack of "iron" will reduce the ability and activity of phagocytes;
Lack of "zinc" will cause thymus atrophy and reduce the ability to destroy cells; Lack of "copper" will affect the production of antibodies.
Magnesium can improve the function of T cells and B cells.
"Selenium" can reduce the deformation of virus, prevent virus infection and improve the ability of immune cells.
Eat more garlic.
Garlic has the functions of antioxidation, enhancing immunity and antivirus, inhibiting cytomegalovirus, promoting T lymphocyte transformation, improving the activity of white blood cells and macrophages, delaying and partially inhibiting the synthesis of bacterial DNA and protein, achieving antibacterial and bactericidal effects, and preventing and treating various infectious diseases.
Therefore, if you can eat garlic every day, the amount of about two cloves can not only enhance immunity to prevent diseases, but also reduce the chance of death from SARS.
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Rule 1: balanced nutrition
In order to eat healthily and enhance the immunity of the body, the most important thing is adequate and balanced nutrition, which is most often ignored by modern people and the most difficult thing to do. For most people, the first consideration is whether it is inconvenient, full and delicious. Only a few people will give priority to "balanced nutrition".
The principle of nutritional balance is actually very simple. Eat about three to six servings of staple food, two cups of milk, four to five servings of eggs, fish and beans, at least three servings of vegetables (preferably dark green vegetables), two servings of fruits and two to three tablespoons of oil every day. Especially for most people, the intake of vegetables and fruits is obviously insufficient, and sometimes even one can't be eaten. Therefore, we should remind ourselves that we must eat vegetables and fruits at every meal, and have a diversified diet. Don't always eat certain foods, which will easily waste nutrition.
Rule 2: Drink more water, exercise more and have more rest.
Drink more water: it can promote metabolism in the body, so adults must consume about 2000~2500 ml of water every day.
Exercise more: Do at least 30 minutes of aerobic exercise every day, such as walking, swimming or cycling. Only by maintaining a healthy body and an ideal weight can we have enough vitality to fight the virus!
Get more rest: going to bed early and getting up early seems to be a fantasy for people with modern diversified nightlife. More and more people stay up late, work overtime, surf the Internet or enjoy nightlife. However, staying up late will lead to lack of sleep, leading to decreased immunity. Therefore, sleep when it is time to sleep, start when it is time to get up, conform to the physiological clock of the human body, and get enough sleep and rest to maintain the body's immunity and fight against viruses!
Rule 3: Eat less sweets, eat less fat and drink less.
Food is like a knife, it can save people or kill people. Therefore, people are reminded that it is best to eat less foods that will reduce immunity, otherwise it will not only interfere with the vitality of immune cells, but even inhibit the formation of lymphocytes and damage immune function.
Eat less sweets: sweets will affect the production and activity of white blood cells and reduce the body's ability to resist diseases. Therefore, Professor Xie Mingzhe emphasized: "Don't gamble on your health because of a temporary appetite, it is very unworthy! 」
Less fat: eating too much oil, especially taking too much bad fat, will hinder the immune ability and make the immune cells in the body lazy and unable to function. Therefore, it is suggested to reduce the consumption of edible oil and the intake of high fat and salt, especially fried things and fat.
Drink less alcohol: drinking alcohol will seriously weaken the normal function of various immune cells, and also affect the function of liver and pancreas. Except alcohol, cigarettes, coffee, drugs, etc. Not only will it reduce human immunity, but it will also be harmful to human body, so refusing to associate with these things is definitely the best policy. As the saying goes, "Laughter cures all diseases", facing life with a positive outlook on life, moderately relieving stress, being close to nature and smiling more are excellent partners for various methods to enhance immunity!