How can I improve my immunity through diet?

Original title: How to improve autoimmunity through diet?: Chen Wei, Deputy Director of Clinical Nutrition Department, Beijing Concord Hospital, Chief Physician
Our human body is like a three-layer defensive wall, able to fight external attacks. The first layer is our outer skin, as well as the mucous membranes on the surface of the body, through which we fight off about 90% of the outside world's viruses and bacteria. If these viruses unfortunately enter the body, the body will start a second layer of defense wall, through the mucous membrane secretion of mucus and devouring cells, the outside world to these viruses, germs are mostly killed.
two previous immunity, known as nonse specific immunity, have the same effect on all external viruses. And there are individual viruses in the body and even cells, the body will also start a third layer of defense wall, that is, by the material inside the cell to produce antibodies, through antibodies to remove the virus. These three layers of defense determine the vast majority of our body's immune function.
the strength and diet of these three layers of defense walls. Because the mucus secreted by the mucous membranes, as well as the antibodies produced by the cells, are proteins. These proteins form the basis of the body's resistance, and where do they come from? You must eat to come. Unlike plants, the human body can obtain energy through photoneeds. The human body must eat, eat nutrition, eat resistance.can you eat to improve your immune function?. 1. Keep healthy 3 meals a day
during the outbreak, many people are at home. Therefore, especially remind everyone when the home must have more plans, such as to maintain the law of life, to maintain a normal sleep, can not stay up late, to maintain our healthy three meals a day, which emphasizes a point, want to maintain resistance, must eat three meals, can not go to subtract meals, can not say a day I eat a meal. Because many people at this time against the irregular life, so early, medium and dinner to eat.. 2. To ensure 4 categories of food every day
to ensure that every day to ensure that four categories of food. These four categories of food should contain our cereals, that is, grains, fruits and vegetables, good things, that is, high-quality protein food, and the fourth is fat, to eat at least four kinds of food every day.. 3. Make sure you have more than 12 foods a day
that's what you eat every day, and if you have at least 12 or more foods in these four categories, think your nutrition is a level that can help you improve your resistance.. 4. Eat at least 25 foods a week
that is, you eat at least 25 foods a week, which is considered a more balanced diet that enhances resistance.
In short, we eat at least three or two grains a day, not more than a pound or so of staple food, which is 3-10 two staples in a day. Of course, this refers to fine grains or coarse grains, rice, white noodles and so on such ingredients, and then with a part of the cereal, that is, such as sweet potatoes, yams, taro and potatoes and other ingredients, is what we call food.
the second category is fruits and vegetables, should eat a jin to two pounds a day, can meet your basic nutritional needs. Take plenty of vitamins and eat the dietary fiber we need.
The third is to eat good things in place, that is, meat, eggs, milk, soy products, of which meat every day to eat at least 2 two to 3 two, eggs to eat 1 to 2, milk to drink 1 to 2 bags, and then eat a little tofu, it constitutes your enhanced physique, enhance resistance to high-quality protein combination.
to have a little grease to protect, 2 to 3 scoops of oil per day.
If you follow these four recommendations, you can achieve the principle of universality that meets the nutritional needs of three meals a day and enhances resistance, whether in the elderly, adults, or children. Of course, different groups of people may have different characteristics, and we will adjust under such a basic principle.
addition, we must reduce the damage to their own resistance in the diet, including eating too much unclean food, easy stomach food. The second we must pay attention to raw and cooked separate, tableware separate, it is best to take the opportunity to carry out the meal-giving system, reduce because the food unclean to our resistance to bring a new burden. These are the principles that almost all of us should be able to follow during the outbreak to satisfy our body's resistance.
In addition to a balanced diet, we
can also supplement some immunonutrients to help improve the body's immunity
, mainly in the following categories:first, high-quality protein.
In addition to the proteins contained in food, we actually have a variety of other proteins that have been condensed into preparations, including soy protein, including whey protein, lactofitin, etc., are good sources of protein that enhance our immune function. second, vitamin trace element class.
vitamins like vitamin A, vitamin C, vitamin D, vitamin E, B vitamins, etc., all have antioxidant effects, and iron and zinc help us improve our resistance. These nutrients require very low amounts, but they are very powerful. A variety of proteins in the body to synthesize the body's antibodies, what is needed is these vitamins, trace elements as coenzyme, as a catalyst to help synthesize. It's the equivalent of a running plant that needs lubricants to help tracks run faster. So without them, it's very difficult to synthesize, it's a second type of immunonutrient. third, small molecules of chemicals.
it is higher than trace elements, but relatively low than protein, such as deep-sea fish oil, L-carnitine, choline, taurine, etc., are the source of what we call immunonutrients.
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