(Fighting New Coronary Pneumonia) How to "eat" resistance? Nutrition expert: three meals a day and four types of food
China News Network, Beijing, February 23 (Reporter Sun Zifa) On February 23, the lunar calendar has entered the February of the Year of the Rat, and this nation-wide war “outbreak” continued for more than a month. At the moment of the epidemic, it is very important for the public to do a good job of personal protection, improve their own immunity, and strengthen their immunity.
As the saying goes, man is iron rice is steel. What is the connection between diet and immunity? During the "epidemic" of the war, how to strengthen the body's immunity through diet? What should be paid attention to in the diet? Chairman of the Clinical Nutrition Branch of the Chinese Nutrition Society, Deputy Director of the Chinese Academy of Medical Sciences / Peking Union Medical College Clinical Nutrition Department, Chen Wei, Chief Physician, responded one by one through Internet interviews organized by the Chinese Association of Science and Technology, emphasizing the need to maintain three meals a day and ensure four meals a day. For large foods, ensure that there are more than 12 foods a day and at least 25 foods a week.
Huang Bo, vice chairman of the Chinese Immunological Society and professor of the Department of Immunology of the Chinese Academy of Medical Sciences / Peking Union Medical College, also pointed out that a healthy and reasonable diet is undoubtedly the basis for maintaining normal cell function. In the face of the current epidemic, eating more foods such as mushrooms, wolfberry, ganoderma powder, black fungus and other foods can help improve immunity, because these foods are rich in plant polysaccharides, including lentinan, wolfberry polysaccharide, and ganoderma polysaccharide, which can stimulate natural immune cells The receptor molecules on the surface make the immune cells in a pre-stimulated state.
What is the connection between diet and immunity?
Chen Wei said that the human body has three "defense walls" to resist external invasion. The first layer is the skin and the mucosa on the surface of the body. They can be used to fight the attack of more than 90% of viruses and bacteria from the outside; if the virus enters the body , The body starts the second layer of protection, which can kill most of the foreign viruses and germs through mucus secretion of mucus and phagocytic cells; if it is unfortunate that some viruses enter the body or even cells, the third layer of protection of the human body will be activated, Antibodies are produced from intracellular materials, and invading viruses are removed by antibodies. Therefore, these three layers of defense determine the majority of the body's immune function.
Are these three layers of defense related to diet? Chen Wei pointed out that the mucous secreted by the mucous membrane mentioned above and the antibodies produced by the body's own cells are proteins. These proteins form the basis of the body's resistance. "Where does the protein come from? It depends on eating. The human body is not like a plant and needs Light is used for photosynthesis, and the human body must rely on our mouth to be able to eat nutrients and eat out our resistance. "
How to "eat" immunity?
Now that diet and resistance are closely related, how do you improve your immunity and immunity through your diet? Chen Wei answers with a set of data:
The first is to keep healthy three meals a day. During the epidemic, many people were forced to stay at home. To maintain a regular life, in addition to normal sleep, you must eat three meals in order to maintain resistance. Must eat; the second is to ensure that 4 major types of food, including grains (cereals), vegetables and fruits, high-quality protein foods and fats; the third is to ensure that more than 12 kinds of food every day, that is, at least 4 major categories There must be more than 12 kinds of foods; fourthly, at least 25 kinds of foods should be eaten in a week to achieve balanced nutrition and strengthen resistance.
He also provided specific recipes, saying that foods (cereals and potatoes) should eat at least 3 or more and not more than 1 kilogram of staple food per day. The staple food refers to fine grains or coarse grains, including rice, white noodles, and other ingredients, and some cereals like sweet potatoes, yam, Taro, potatoes and other ingredients; vegetables and fruits should eat 1-2 kg per day, supplemented with vitamins and dietary fiber to meet the basic needs of nutrition; high-quality protein foods "to eat good things in place", including meat, eggs, milk, Soy products, of which at least 2-3 meat, 1-2 eggs, 1-2 bags of milk, plus a little tofu, constitute a high-quality protein combination; oils should be protected with a little oil every day 2- 3 scoops of oil.
What should I pay attention to during the epidemic?
Chen Wei first clarified the rumors of foods such as "Garlic can prevent the virus" and "Scented oil can fight germs" for the treatment of new crown pneumonia. The impact of food on immunity only refers to the basic role. There are no special-effect foods. Nor can it really prevent disease. "Eating good food, doing good exercise, and protecting yourself are the most important and effective ways to survive the epidemic."
He said that during the epidemic, the public's dietary attention also includes the content of meals, cooked foods, not superstitious refrigerators and balconies, and away from wildlife.
As for the meal-sharing system, everyone is very careful when going out or in public places, but they tend to relax when they return home. This point should be watchful. To reduce family gatherings, three people eat their own meals, and use public spoons and chopsticks whenever possible. To reduce cross-correlation between each other.
In terms of cooking food, we must pay attention to cooking the food thoroughly. Chen Wei suggested to heat up one minute more than usual during the epidemic period. "It is already cooked, cook for another minute, and stew for another minute. This is good for you, right Your family life is safe. "
It is still winter, and some people in the north want vegetables and fruits to be placed on the balcony, which can't be damaged outside, or put in the refrigerator, which can freeze the germs to death. Chen Wei pointed out that those who have this idea must pay attention to the fact that both the refrigerator and the balcony can only provide a certain storage temperature, and the temperature difference between day and night will also vary greatly. Generally speaking, 0 ° -4 ° C cannot inhibit the growth of bacteria. In addition, especially those who live in the house, need to change the stale ingredients regularly and find that there are a few bad fruits and vegetables, so they must be removed as much as possible.
In terms of staying away from wild animals, from the current point of view, the epidemic situation is very related to wild animals, and all kinds of wild animals (food) should be rejected. Of course, there is no need to overdo it. During the epidemic prevention and control, many people are afraid to kill and throw pets because of fear. It is not necessary for human beings to have meat products such as pigs, cows, sheep, ducks and other domestic animals that have been domesticated for thousands of years. Meals.
Chen Wei also specially reminded that in response to the epidemic prevention and control, the public must reduce the damage to their own resistance in the diet, including avoiding eating too much unclean and easy-to-belly food, and paying attention to the separation of raw and cooked food and tableware to reduce Illness caused by dietary factors brings a new burden on individual resistance. (Finish)