Winter is the season of high incidence of respiratory diseases. In the face of the invasion of diseases, enhancing one's own immunity is one of the most powerful "weapons".
In addition to maintaining good hygiene Xi, insisting on moderate exercise, and getting enough sleep, a very important way to enhance immunity is to achieve reasonable nutrition and a balanced diet. Proper nutrition and balanced diet are important means to improve immunity, prevent, treat and recover from diseases, as well as to prevent infection and promote recovery from respiratory infectious diseases. To this end, the general public, especially children, the elderly, and people with underlying medical conditions, should be reminded to pay more attention to their daily diet during this season.
1. The food is diverse and reasonably matched
A full range of varieties is the basis of a balanced diet, and it is an important guarantee to obtain the various nutrients needed by the human body to maintain health. It is recommended that according to the Dietary Guidelines for Chinese Residents (2022), there should be more than 12 kinds of food per day (at least 3 kinds of cereals and potatoes, at least 4 kinds of vegetables and fruits, at least 3 kinds of fish, poultry, meat and eggs, and at least 2 kinds of milk, soybeans and nuts), and more than 25 kinds of foods per week.
According to the recommendations of the Balanced Diet Pagoda for Chinese Residents (2022), try to eat as much fresh vegetables and fruits as possible at each meal, and increase the intake of animal foods such as fish and shrimp, poultry, lean meat, eggs, and milk to ensure that you get enough high-quality protein. At the same time, it is necessary to pay attention to the moderate intake of whole grains and soy products, ensure sufficient water consumption every day, cook lightly and easily digestible, and eat less greasy, spicy and stimulating foods.
In the process of food pairing and cooking, it can avoid food monotony through thick and thin collocation (such as red bean rice, eight-treasure porridge, etc.), meat and vegetable collocation (e.g., scrambled eggs with tomatoes, winter melon balls, etc.), dark and light collocation (e.g., assorted vegetables, mushu meat, etc.), exchange of similar foods, and small portions of meal preparation, etc., to avoid food monotony, which not only realizes food diversity, but also promotes appetite.
2. Regulate the body through food and nourishment
According to the food attributes and the relevant symptoms of the patient, on the basis of a reasonable diet, select simple and appropriate dietary substances and dietary formulas, and feed the symptoms to alleviate symptoms and promote recovery. Do not blindly believe in some so-called "home remedies" that have not been verified, and seek medical attention in time if necessary.
Statement: The content of the article comes from the Health Shandong public account, and the copyright belongs to the original author.