Recently, the domestic epidemic has heated up again. In addition to washing hands frequently and wearing masks, don't forget to take good care of your body. It is very important to increase your immunity! Nutritionist Gao Minmin pointed out that protection starts from "eating". The following will tell you the 6 keys to improving immunity and which nutritious foods to eat.
High sensitivity indicates that the phytochemicals in vegetables and fruits have a protective effect on the human body, for example: polysaccharides in black mushrooms can regulate immune function; orange-red vegetables and fruits include: carrots, yellow sweet The role of vitamin A in peppers and tomatoes can maintain the health of the mucous membranes of the eyes, nose, mouth, lungs and gastrointestinal tract, consolidate the first line of defense, and prevent the invasion of bacteria and viruses. Gao Minmin suggested to eat 2 to 3 bowls of various vegetables and 2 to 3 fist-sized fruits of different types a day.
Protein is the main component of cells (especially white blood cells and antibodies). If the protein intake is insufficient or the quality is low for a long time, it will increase the risk of infection with bacteria and viruses. Gao Minmin suggested that each person needs to eat 5 to 8 servings of protein a day, which is about the size and thickness of one and a half palms.
▶Plant-based protein sources: beans, tofu and soy products.
▶Animal protein sources: lean meat, chicken, fish, seafood, dairy, eggs, etc.
Gao Minmin mentioned that unrefined grains are rich in vitamin B group, various minerals, dietary fibers, especially vitamins B2, B5, B6 and folic acid, which are beneficial to maintaining the health of cell mucosa and producing antibodies and other immune functions. It is recommended that eachIn the starch of 3 meals a day, eat at least 1 bowl of brown rice, five-grain rice or oatmeal instead of refined white rice, white noodles, white bread toast, etc.
Gao Minmin said that supplementing good bacteria can adjust and improve gastrointestinal health, regulate immunity, and reduce the chance of disease! In addition, fermented dairy products such as yogurt are the products of milk fermentation, which will convert most of the sensitive lactose into lactic acid, and can also decompose the nutrients of dairy products into small molecules for better absorption. About 70% of the guards in the human body are in the intestinal tract, so the intestinal tract has more good bacteria and less bad bacteria, so it is very important to balance the bacteria!
Gao Minmin recommends that the public drink 1-2 bottles of yogurt (or a small box of yogurt) every day, and then use other foods such as natto and kimchi (during the fermentation process) There will also be good bacteria produced) to make up for it. In addition, while eating good bacteria, you should also ingest vegetables, fruits, whole grains and rhizomes. The dietary fiber and oligosaccharides in them are food for probiotics and can help the growth of probiotics in the intestinal tract.
Gao Minmin emphasized that OMEGA-3 helps reduce "chronic inflammation" in the body, so that immune cells will not be overworked and unbalanced; however, OMEGA-3 cannot be produced by the human body and must be taken from food. It is recommended to eat deep-sea fish 3 times a week, such as: mackerel, saury, tuna, salmon, and daily intake of seaweed, nuts, flaxseed, flaxseed oil, perilla oil and other good oily foods rich in OMEGA-3 fatty acids.
Spicy foods such as garlic, onions, peppers, and leeks in the kitchen can sterilize and strengthen the immune system.It is suitable for both raw or cooked food. Gao Minmin suggested that eating 2 to 3 garlic, half an onion, and a few shallots a day, or putting them in cooking, will help boost immunity.
◎ This article is from / Gao Minmin, nutritionist ◎ Image source / Nutritionist Gao Minmin Dazhi Image / courtesy of shutterstock
No comments:
Post a Comment