To prevent the new coronavirus, let's have a good meal.

editor press: "
this time is very special, we all live at home, eating to become the main household "work."
prevent the new coronavirus, eating well is also an important measure. Recently, china's CDC issued a new coronavirus prevention guidelines, with special emphasis on "nutrition." Good dietary nutrition is the basis for ensuring the normal work of the immune system, and it is an important guarantee to maintain adequate nutrition to improve the body's immunity and reduce the risk of disease!
Dietary Guidelines for Chinese Residents are the basic guidelines for maximizing nutrition and health. The Dietary Guidelines provide six core recommendations for all healthy people over 2 years of age to meet the nutritional and physiological needs of the human body.
now will be six core recommendations sent to everyone again, look forward to the comprehensive prevention and control of the epidemic at the present time, call on the whole people reasonable diet, balanced nutrition, enhance physical fitness, prevent disease, as soon as possible to win this war without smoke!
recommendation one:
food variety, cereal-based
the daily diet should include cereals, fruits and vegetables, livestock, fish, eggs and milk, soy nuts and other foods.
eat an average of more than 12 foods a day and more than 25 a week.
250 to 400g of cereals a day, including whole grains and legumes 50 to 150g, potatoes 50 to 100g.
variety of food and cereal are important characteristics of balanced dietary patterns.
recommend two: eating balance, healthy weight
all ages should exercise every day, maintain a healthy weight. Over-eating, controlling total energy intake, maintaining energy balance and adhering to daily physical activity, at least 5 days a week of moderate-intensity physical activity, accumulated more than 150 minutes;
reduce sedentary time and get up and move every hour.
recommended three: eat more fruits and vegetables, milk, soy
fruits and vegetables are an important part of a balanced diet, milk is rich in calcium, soy is rich in high-quality protein.
meal has vegetables, to ensure daily intake of 300 to 500g of vegetables, dark vegetables should account for 1/2.
fruit every day, to ensure daily intake of 200 to 350g of fresh fruit, fruit juice can not replace fresh fruit.
variety of dairy products, equivalent to 300g of liquid milk per day.
often eat soy products, eat nuts in moderity.
recommended four: the appropriate amount of fish, poultry, eggs, lean meat
fish, poultry, eggs and lean meat intake to the appropriate amount.
eat fish 280 to 525g per week, livestock meat 280 to 525g, eggs 280 to 350g, the average daily intake of 120 to 200g.
fish and poultry are preferred.
eat eggs and don't discard yolks.
eat less fat, smoked and cured meat.
recommended five: less salt, less oil, control sugar limit wine
cultivate light eating habits, eat less high salt and fried food. Adults should eat no more than 5g of salt per day (Healthy China Action Recommendations) and cook 25 to 30g of oil per day.
to control the intake of added sugar, daily intake of no more than 50g, preferably under 25g.
daily intake of trans fatty acids does not exceed 2g.
drink plenty of water, adults 7 to 8 cups (1500 to 1700 ml) a day, promote drinking boiled water and tea;
children, adolescents, pregnant women, breast milk should not drink alcohol. If adults drink alcohol, men drink no more than 25g a day and women no more than 15g.
recommended six: put an end to waste, xing new food
cherish food, on-demand meal preparation, promote meal doesn't waste.
choose fresh and hygienic food and suitable cooking methods.
food preparation raw and cooked separate, cooked food secondary heating to be hot.
learn to read food labels and choose food reasonably.
to go home for dinner and enjoy food and affection.
to pass on the fine culture, xing food civilization new wind.
: The relevant practice application and development basis can be found in the China Residents' Dietary Guidelines (2016
.