Dietary nutrition for dietary management during the pandemic

The normal intake of nutrients is closely related to good health, during the epidemic, it is not recommended that everyone deliberately choose what food not to choose, in short, to ensure that the body obtains a variety of nutrients, a balanced diet, through the diet to enhance resistance is very important
.

01

Three major production nutrient distribution

Protein 12%~15%:

Protein is an important substance for all living cells, the material basis for the body's immune defense function, and plays an important role
in the regulation of immune function.
Insufficient protein, especially immunoglobulins, lead to a decrease
in resistance.
Therefore, supplementing with enough high-quality protein is the core of
improving immunity.

Fat 25%~30%:

Fat not only participates in the body's energy metabolism, but also plays an important role in hormone synthesis, immune regulatory response, etc.
, essential fatty acids such as polyunsaturated fatty acids linoleic acid and α-linolenic acid are sources of certain hormone substances, can regulate the body's inflammatory response, immune response and other effects, plant seeds and nuts such as flaxseed, pumpkin seeds, sunflower seeds and fish oil contain these two fatty acids
.
Therefore, do not resist the intake of fat, and recommend a reasonable choice
.

Carbohydrates 55%~65%:

Carbohydrates are the main source of energy, at the same time, carbohydrates are the only source of energy for mitochondria, red blood cells, whole grains, fresh fruits and vegetables contain slow-release carbohydrates, and can provide dietary fiber to maintain the health of the intestines, so do not refuse carbohydrates, but choose reasonably
.

02

Drink plenty of water, a small amount many times

In addition, water is considered the source of life, and the lack of water in the human body can cause diseases
such as low immunity and neurasthenia.
Water is the best solvent, drinking more water can better nourish cells, promote human metabolism, enhance the body's immune function, and improve the body's ability to
resist disease.
Especially high-quality natural water, rich in a variety of minerals and trace elements
.
The "Dietary Guidelines for Chinese Residents (2022)" points out that drink enough water, a small amount and many times
.
In mild climates, adult men with low physical activity levels drink 1700ml of water per day, and adult women drink 1500ml
of water per day.
It is recommended to drink white water or tea, drink less or no sugary drinks, and do not use drinks instead of white water
.
(Editor Li Chuang)