New Coronary Pneumonia Is Prone To Severe Disease, And Many Have Chronic Diseases! A Nutritionist Teaches You To Eat "epidemic Prevention Constitution" To Stay Away From Three High Chronic Diseases

According to the domestic epidemic data released by the CDC, in the statistics of confirmed cases of new coronary pneumonia, the proportion of adults over 20 years old is relatively high; if the confirmed person has a chronic disease, it may make the symptoms of the infection difficult to control or accelerate the disease. Severe development, leading to severe disease or even death.

Three highs (hypertension, hyperlipidemia, diabetes) and other chronic diseases that are common among Chinese people, it can be seen that most of them are caused by bad eating habits. The World Health Organization (WHO) also states that people who eat a balanced diet tend to be healthier, have stronger immune systems, and have a lower risk of chronic and other infectious diseases.

How to eat smart and healthy at home during the epidemic prevention period? According to Pan Fuzi, a nutritionist at Beitou Health Management Hospital, according to the WHO's dietary recommendations during the COVID-19 epidemic, there are several key points as follows:

Reducing salt intake can help reduce the possibility of high blood pressure; reducing sugar intake can help control weight and avoid the subsequent adverse effects of obesity on the body (chronic inflammation, diabetes, etc.). WHO recommends that daily salt intake should be limited to less than 5 grams (about 1 teaspoon), and iodized salt should be used; try to eat fresh fruits and vegetables as snacks instead of sweets (such as biscuits, cakes and chocolates).

Pan Fuzi added that according to the survey results of the national nutritional status change by the Ministry of Health and Welfare over the years, eating heavy salty food is not only a problem for the elderly, young people under the age of 30 eat more salty food than in the past, and the sodium intake of young people exceeds the standard. Much more serious than imagined! Chinese daily total sodiumThe intake should not exceed 2400 mg (ie 6 grams of salt). The daily intake of added sugar should not exceed 10% of total calories.

In addition, the public is also reminded not to underestimate the hand-cranked beverages they love to drink on weekdays. According to the Food and Drug Administration's Food Nutrients Database, a 700ml cup of "full sugar" bubble milk tea contains nearly 62 grams of sugar. 1 cup a day is more than your daily sugar limit.

Supplementing enough water is an indispensable action to maintain the normal functioning of the body. Drinking water is the best choice, but if you drink other drinks, such as fruit juice, tea or coffee, you should avoid it Adding sugar and taking care to avoid too much coffee, WHO recommends drinking 8 to 10 glasses of water a day.

Pan Fuzi added that it can be multiplied by 30 to 35 according to the personal weight recommended by the Ministry of Health and Welfare, which is equivalent to the recommended number of cc of water per day. (For example, a 60kg adult needs 1800cc to 2100cc of water per day)

Choose to eat good oil rather than no oil at all, and don't overdo it. For edible oils, it is recommended to choose oils with monounsaturated fats as the main source, such as olive oil, camellia oil, canola oil, etc. When eating meat, Pan Fuzi recommends choosing white meat (fish, chicken) as much as possible, which is usually low in fat, so as to avoid accidentally eating too much fat.

WHO recommends more intake of natural prototype foods, such as seasonal fresh fruits and vegetables, beans (soy beans, black beans, etc.), nuts (walnuts, almonds, etc.) and whole grains (brown rice,yam, taro, etc.), and animal ingredients (beef, pork, mutton, fish, eggs, milk).

The recommended daily intake for adults is 4 servings of fruits (about the size of a fist), 5 servings of vegetables, 180 grams of whole grains, 160 grams of soybeans, fish, eggs and meat (red meat is recommended to eat 1- 2 times, and poultry such as chickens, ducks, and geese are recommended 2 to 3 times a week). Chinese people are used to cooking in a hot stir-fry way,

"Health 2.0" reminds you

In response to the new crown pneumonia epidemic, the CDC continues to strengthen epidemic monitoring and border control measures, and wear a mask as instructed to seek medical treatment as soon as possible, and actively inform the doctor of travel history and contact history, so as to facilitate timely Diagnosis and notification.

◎ Image source/Dazhi Image/Shutterstock ◎ Source: Beitou Health Management Hospital