Tips for how to eat at home to prevent new coronavirus.

Authors - Xinbao Second Affiliated Hospital of Shaanxi University of Traditional Chinese Medicine (West Xianxin District Central Hospital), Director of the Department of Treatment, Registered Dietitian
The quality and immunity of the diet are closely related, high-quality nutrition can enable the body's immune army to maintain full strength and safeguard health. And the best immunity-boosting food is actually all around, as long as to ensure a balanced diet, do not spend a lot of money, easy to get.
following simple dietary strategies to help you improve your combat effectiveness in this human-to-viral war.
t suggest that
to get high-quality protein
fish and poultry meat and egg milk beans one can not be less
protein is the main component of the body's cells, our immune system of course also need it to function properly. At home is basically light physical labor, so we recommend that healthy adults consume more than 65-75g of protein a day, preferably from both animal and plant sources on average, especially high-quality protein should account for 30-50% of protein supply.
High-quality animal protein is lean meat, chicken, fish (especially deep-sea fish containing omega-3 fatty acids), seafood, low-fat milk, eggs, etc., but do not eat wild animals;
plant protein can eat beans, tofu and soy products, nuts and so on. Seafood contains a lot of zinc and is an important nutrient for maintaining immunity.
found that people who lack zinc in their bodies have difficulty resisting bacteria and viruses. But the seafood should be in the right amount. Eggs to eat at least one a day, milk about 300ml a day, is about a pack of pure milk and a packet of yogurt.
Tip 2
Main Food Weight Mix
In particular, it is recommended to ensure that whole grain intake every day
during the epidemic at home staples must be done in a good thick match, daily to ensure that whole grain (whole grains.WG) intake. Whole grains are grains that retain the endosperm, germ, bran composition and natural nutrients of the whole grain, which are not finely processed or treated with such treatment as milling/crushing/pressing, which is what we say every day.
We recommend eating at least one bowl of grain rice, or grain bread, whole grains, so that whole grains account for half of the staple food, at least one-third.
These rough, unrefined foods are rich in B vitamins, dietary fiber and various minerals, these nutrients are related to human health and the manufacture of antibodies and other immune functions, while high levels of dietary fiber in whole grains to help promote gastrointestinal peristalsis, to prevent constipation caused by insufficient activity in the home.
tips three
eat more vegetables than usual
this more, one is more quantity, one is more kinds.
to eat at least 3 kinds of vegetables a day during the epidemic prevention, the more variety is better, to distinguish by color, the more color the better, especially recommended dark green vegetables. Rich in nutrients, containing a large number of micronutrients and phytochemicals, can provide the necessary nutrients for the normal functioning of the immune system.
also eat more mushrooms and vegetables. The polysaccharide components in mushrooms have been studied to confirm the role of regulating and enhancing immune function, and are therefore regarded as the stars of cancer. It increases the fight against invaders such as human macrophages devouring bacteria, and studies have found that polysaccharides can increase the number and activity of immune cells. However, mushroom radon content is high, people suffering from gypsum should limit intake, do not eat every day.
is garlic, the smell of garlic called many people afraid to get close, but eating garlic every day is a healthy habit. Many studies have found that sulfur compounds in garlic can increase the activity of T-cells and macrophages and increase immunity. Whether raw or cooked, eat 2∼3 garlic a day, or half an onion, a few onion sections, can achieve sterilization, infection prevention and anti-cancer effect.
Speed four
eat more fruits
at least 1 high vitamin C fruit a day
on the fruit, we recommend that you eat 2 kinds of fruits a day, one of which should choose vitamin C content.
vitamin C stimulates the body to make interferons, a substance associated with immune function, to destroy the virus, and also helps collagen production, allowing cells to stick together and reduce the chance of bacterial and viral invasion. Vitamin C content of the fruit is fresh dates, kiwi fruit, papaya, sage fruit, strawberries, citrus fruits, etc. , can be replaced every day to eat.
also rich in vitamin E in legumes and nuts. Studies have found that vitamin E also helps to make antibodies that increase the activity of T-cells, especially in older people with low immune function.
five
don't eat too much fat
eating too much fat will inhibit the function of the immune system, the body only need a moderate amount of fat, can function healthy, should not exceed this amount. Eating less fat can increase the activity of immune cells by 48 percent, according to research.
Also pay attention to the choice of fatty foods, some fats tend to inhibit lymphocytes, weaken the role of the immune system, in addition, the nature of this type of fat is unstable, easy to oxidize at high temperature cooking, the production of attacks on immune cells freelance.
it is better to choose oils with more monounsaturated fatty acids, such as olive oil, peanut oil, etc., or a variety of oils for consumption.
six
appropriate supplements of moderate amounts of multivitamins
at home, an uneven diet, coupled with reduced outdoor activities, vitamin supplementation is necessary.
JAMA has published a report calling for daily multivitamin supplementation to prevent chronic diseases and promote adult health. Nutrition experts do not recommend eating a single dose of vitamins, eat multivitamins is better, the dose does not need to be too high, a variety of vitamins, minerals do not exceed RDA (recommended daily intake) of 100∼150%, you can also buy some ready-made multivitamin preparations. But if you can make sure you eat a balanced diet and eat enough fruits and vegetables every day, you can't choose this option.
In short, during the period of epidemic prevention at home, the urgent task is to pay attention to the environment and personal hygiene, develop healthy living habits, practice orderly, diligent exercise, balanced diet, reasonable cooking, ingredients should be cooked through, moderate amount of drinking water, not less than 1500ml per day.
In addition to the above recommendations, people with a history of chronic diseases such as pregnancy and diabetes can refer to the various dietary guidelines issued by the Chinese Nutrition Society to guide their daily diet, if there are relevant dietary problems, you can contact the establishment of a general hospital for nutrition consultation, you can also pay more attention to China's good nutrition, to learn more dietary nutrition recommendations.
to registered dietitian Qian Wenwen and Tian Sweet for their joint participation in the preparation of the revised
.