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Often sick and uncomfortable?
A lot of times it's immunity that gets the ghost
Many "health care people"
To improve immunity
Various methods are exhausted
I also ate a variety of health supplements
Want to boost immunity
Do more of this
Come and have a look.~
1 bowl of multigrain porridge per day
Coarse grains are rich in nutrients, retaining more dietary fiber, B vitamins and minerals in cereals, which is conducive to preventing bowel cancer, constipation, diabetes, heart disease, hyperlipidemia and other diseases, and improving immunity.
There are many types of coarse grains, such as oats, millet, corn, black rice and various miscellaneous beans can be boiled together in porridge.
1 kind of red meat per day
Iron deficiency can lead to a decrease in the number of immune cells, affecting antibody production. The iron in animal foods such as red meat, liver, and blood is heme iron, which is not only high in content but also well absorbed. Animal red meat can be eaten a little every day, adults can eat up to 500 grams a week; animal liver can be eaten 2 to 3 times a month, about half a half each time.
1 cup yogurt per day
More than 70% of the body's immune cells are located in the intestinal mucosa, so gut health is essential. A key factor in ensuring intestinal health is to maintain the balance of flora in the intestine. Regular intake of yogurt containing probiotics is one of the ten recommendations of the World Organization for Gastroenterology to care for intestinal health.
1 kind of high-dimensional C vegetables and fruits per day
Vitamin C can promote the formation of antibodies. Vitamin C mainly comes from fresh fruits and vegetables: broccoli, kale, mustard greens, cabbage, chinese cabbage, rapeseed, bell peppers, hawthorn, fresh dates, kiwifruit, oranges, strawberries, guava, etc.
1 serving per day for fungi
Algae foods such as mushrooms, shiitake mushrooms, fungus, white fungus, seaweed, etc. can improve the body's immune function, but also reduce the body's inflammatory response.
1 serving of orange-yellow fruits and vegetables per day
Vitamin A is also closely related to immunity, which not only promotes the formation of antibodies, but also helps to maintain the integrity of epithelial cells in the mucosa of the respiratory tract. In addition to being very rich in animal foods such as liver, goose egg yolk, and cod liver oil, vitamin A is also abundant in plant foods. Orange-yellow and dark green fruits and vegetables (carrots, pumpkins, broccoli, spinach, kale, mustard, etc.) provide β- carotene is a source of vitamin A that is converted into vitamin A in the body.
Go to bed a little early every day
Sleeping well is an important way to ensure immunity.
Long-term lack of sleep, people will feel nervous, anxious, easy to induce or aggravate high blood pressure. For patients with atrial fibrillation, arrhythmia, coronary heart disease, etc., staying up late invisibly increases the load on the heart, and it is easy to have accidents such as myocardial infarction.
It is best to fall asleep before 11 p.m.
Laugh happily once a day
People have an immune cell called T cells, also known as "happy cells", when people laugh, they can stimulate the production and division of T cells, thereby enhancing human immunity.
Massage the lower abdomen once a day
Rubbing the lower abdomen to produce heat, you can massage the lower abdomen every morning when you wake up and before going to bed, this method can not only strengthen the peristalsis of the large intestine, promote metabolism, but also enhance the vitality of T cells, and enjoy the body and mind.
Walk 1 time a day
The study found that exercise was 30 to 45 minutes a day, 5 days a week. After 12 weeks, the number of immune cells in the body will increase and the resistance will be relatively enhanced. Exercise is only a slight sweat and a rapid heartbeat.
Source: Health Times
Audit: Department of General Medicine, Run Run Shaw Hospital
This content is licensed
Compiled by the comprehensive editor of Run Run Shaw Hospital
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