The four organizations jointly issued the "Total Nutrition and Immunity Protection Joint Reminder", stating that-
A balanced diet helps build the first line of defense against the virus
Our reporter Ma Aiping
Nutritional status is closely related to human immunity. High-quality nutrition allows the body's immune army to replenish its combat power and safeguard physical health.
A few days ago, four professional organizations, including the Health Communication Branch of the Chinese Preventive Medicine Association, the Chronic Disease Prevention and Control Branch of the Chinese Preventive Medicine Association, the Aging Communication Branch of the Chinese Society of Gerontology and Geriatrics, and the Kexin Food and Nutrition Information Exchange Center, jointly issued the "Total Nutrition Joint Reminder with Immunity Guardian, advocating the general public to maintain a reasonable diet and protect their immunity through balanced nutrition.
Zhao Wenhua, chief expert of nutrition at the Chinese Center for Disease Control and Prevention, in his interpretation of the "Joint Tips for Total Nutrition and Immunity Guarding" (hereinafter referred to as the "Joint Tips"), pointed out that the immune system is not only the body’s first line of defense against viral infections, but also After the virus, it is an important factor that determines the recovery process, and maintaining a balanced diet and intake of comprehensive nutrition are important factors to protect human immunity.
It is recommended to consume 12 kinds of foods a day and 25 kinds of foods a week
Long-term adherence to a reasonable diet, three meals a day, and regular meals are one of the important guarantees for the body's physiological and immune functions.
"Joint Tips" pointed out that we must have a variety of foods to ensure balanced nutrition.
"Only a variety of foods can meet the human body's needs for energy and various nutrients. According to the recommendations of the "Chinese Residents Dietary Guidelines (2016)", it is recommended that Chinese residents should consume at least 12 types of foods per day and at least 25 types of foods per week, and The daily diet should include as much as possible cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soy nuts and other foods." Zhao Wenhua pointed out.
The "Joint Tips" emphasizes that it is necessary to eat fish, poultry, meat, eggs, milk, and beans in moderation to ensure sufficient high-quality protein.
"Protein is an important part of the human body, and 70% of the solid content in human cells is protein. Fish and shrimp, poultry, lean pork, beef and mutton, eggs, soybeans and soy products, and milk are all good sources of high-quality protein. High-quality The types and ratios of various amino acids contained in protein are closer to the amino acid composition of the human body, and are easily digested and absorbed by the body. Therefore, it is necessary to appropriately increase the intake of high-quality protein foods according to age, gender, and health status." Zhao Wenhua said.
Fresh vegetables and fruits are important sources of vitamins, minerals, dietary fiber and a variety of phytochemicals.
"Joint Tips" pointed out that it is necessary to ensure the intake of fresh vegetables and fruits.
In this regard, Zhao Wenhua said that the B vitamins, vitamin C, vitamin E and other nutrients have strong antioxidant and immune regulation effects.
According to the "Chinese Resident Dietary Guidelines (2016)" recommendations, under normal circumstances, adults should consume about one catty of fresh vegetables and half a catty of fresh fruits a day, the more types the better.
Dark green, red, orange and purple vegetables are rich in β-carotene and are the main source of vitamin A in our daily diet. They are also known as dark vegetables and are recommended to account for half of the intake.
For individuals with nutrient deficiency, corresponding dietary improvement measures can be taken
Under the promotion of the "Healthy China Action (2019-2030)", the health awareness of the whole society is increasing. Among them, self-protection in the face of infectious diseases has become the focus of public attention.
"Joint Tips" especially emphasizes nutritional fortification under special circumstances.
"Under normal circumstances, it is necessary to obtain the nutrients needed by the human body from food through a balanced diet as much as possible. However, for individuals with nutrient deficiency, corresponding dietary improvement measures can be taken, and nutrient supplements, fortified foods, etc. can be scientifically selected as sources of nutrient supplements, etc. To make up for the deficiency and improve the nutrient deficiency." Zhao Wenhua said that for children who cannot eat well, it is recommended to choose a single or multiple vitamin A, vitamin D, vitamin C, vitamin B1, B2, B6, iron, zinc, selenium, and DHA nutrient supplements; for pregnant women and postpartum lactating women, when they cannot obtain a diversified diet to achieve a balanced diet, they can choose single or compound nutrient supplements or formula milk powder to supplement; for insufficient calcium intake in food, insufficient sunlight or The elderly need additional calcium and vitamin D preparations.
Water is an important component of the human body, accounting for about 60%-70% of a healthy adult's weight.
"Joint Tips" recommends that adults need boiled water or tea to drink 7-8 cups (total about 1500-1700 ml) a day.
"Water participates in the body's metabolism, not only assists in the transportation of nutrients in the body, but also helps to excrete wastes such as urine and feces produced by the body. Water also has the function of regulating body temperature. At high temperatures, water can evaporate to lower body temperature. Water. It can play a lubricating effect, such as the water in the joints, chest, abdominal cavity and gastrointestinal tract of the human body, and the joints, organs and muscles of these parts can be lubricated and buffered. Insufficient drinking or excessive water loss , Can cause the body to lose water." Zhao Wenhua said.