As the COVID-19 pandemic intensifies, we need to increase our protection capabilities! Three keys to fight virus invasion, nutritionist: six must-know diets for epidemic prevention

The local epidemic situation has been escalating recently, and the new crown epidemic has entered multiple outbreaks in various counties and cities. Commander Chen Shizhong even bluntly stated that there will be a large-scale epidemic in the future, and it is even estimated that the number of cases may exceed 10,000 by the end of the month. Facing the attack of the new coronavirus, everyone is in danger. Nutritionists suggest that by mastering three key points in daily life and six anti-epidemic dietary directions, you can reduce the virus and improve your self-protection.

According to a study published in the British Medical Journal, if the new coronavirus invades people with poor immunity, the chance of developing severe complications will also increase. For example, increasing sleep time by one hour at night can reduce the chance of contracting the new coronavirus by 12%; if the quality of sleep is poor for a long time, the chance of being diagnosed is 2.6 times higher, and the chance of developing severe illness after infection is increased by 3 times.

Nutritionist Xu Yuzhen said that to resist the virus, we must start with daily health care, which will help the body achieve better protection. It is recommended to maintain a good work and rest schedule and develop exercise habits, coupled with a proper and healthy diet, to keep the body in good condition, prevent diseases, and protect the safety of your family and yourself.

【Master the three keys to resist virus invasion】

1. Go to bed early and get up early:

Avoid staying up late and lack of sleep. Poor sleep can lead to decreased immunity.

2. Maintain exercise habits:

You can still do some simple exercises at home, such as: sit-ups, aerobic exercise, skipping rope, jogging on the spot, climbing stairs, etc., each time lasting more than 20 minutes.

3. Avoid eating foods that reduce immunity:

* Sweets (drinks, donuts, cakes, candies, etc.).

* Too greasy or fried foods, processed meats (sausages, ham, bacon, hot dogs, jerky, etc.).

*Barbecued food.

*Snacks containing a lot of flavorings (potato chips, candied fruits, noodles, biscuits, jellies), etc. These foods will cause an increase in inflammatory response in the body, inhibit the immune system and reduce immunity.

Food ingredients such as shiitake mushrooms, hericium erinaceus, shiitake mushrooms, mushrooms, white fungus, oats, barley, kelp, and seaweed are rich in beta-glucan, which has the function of promoting immunity and protecting the upper respiratory tract.

[Six must-know foods to increase your immunity]

In addition, nutritionist Xu Yuzhen also recommends eating more of the following ingredients to enhance immunity, which can provide you with more immunity at this time when the epidemic is escalating.

1. Protein:

Protein is an important raw material for building the immune system and is closely related to the number and quality of immune cells. Therefore, protein is indispensable. Meat, fish, eggs, soy products, and dairy products are all very good sources of protein. You should eat protein foods the size and thickness of your palm at each meal, plus a glass of milk in the morning and evening, totaling 480c.c., which is enough to meet the protein source for the day.

2. Probiotics:

The intestine is the largest immune system in the human body, and 70% of the immune cells are located in the intestine. Therefore, if you want to maintain good immunity, you must maintain a good intestinal flora. You can eat more sugar-free yogurt or yogurt, or supplement with probiotic products to increase intestinal immunity.

3. Rainbow fruits and vegetables:

Maintain a diet of three vegetables and two fruits every day. Vegetables and fruits are rich in fiber, which is food for probiotics and can promote the growth of probiotics. In addition, various phytochemicals can help the body eliminate free radicals and inflammatory factors, which can help enhance immunity.

4. Use good oil for nuts:

One tablespoon of nuts or an appropriate amount of avocado every day, and olive oil, camellia oil and avocado oil are recommended for cooking, which can help the body fight inflammation and enhance immunity.

5. Beta Glucan:

Ingredients such as shiitake mushrooms, hericium erinaceus, shiitake mushrooms, mushrooms, white fungus, oats, barley, kelp, and seaweed are rich in beta-glucan, which has the function of promoting immunity and protecting the upper respiratory tract.

6. Spices:

Onions, garlic, and chopped green onions contain allicin, which has antibacterial effects. The turmeric powder in curry has powerful antioxidant and anti-inflammatory properties, and is also very effective in enhancing immunity. You can use more of these spices to cook food in your daily cooking.

Faced with the continued rise in the number of infections, in addition to getting vaccinated, wearing masks, and avoiding contact with the eyes, nose and mouth, nutritionist Xu Yuzhen reminds that the diet should adhere to the principles of less oil, less sugar, less processing, and more fiber. She also recommends several recipes such as mushroom chicken soup, onion curry chicken rice, avocado milk, sugar-free yogurt + oatmeal + fruit mix, soy milk and nut drinks, etc. By combining a proper diet with a good work and rest and exercise habits, you can avoid germs.

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