If you want to maintain immunity, you should pay attention to maintaining a healthy lifestyle, such as eating a reasonable diet, exercising moderately, sitting for a short time, quitting smoking and limiting alcohol, psychological balance, sleep and rest routine, etc. In terms of diet, when it comes to maintaining immunity, no food alone has such a great ability. To maintain a good immune level, it is important to ensure that you eat a variety of foods.
Eating a variety of foods can support immunity
Let me give you two figures: eat more than 12 kinds of food every day, and eat more than 25 kinds of food every week, which can include cereals, potatoes, beans, nuts, vegetables, fruits, poultry, meat, aquatic products, eggs, milk, etc., not condiments.
Within a certain range, the wider the food and the more variety, the stronger the ability to resist external aggression. This is like an army, the arrangement of troops should be reasonable, and each post should have sufficient troops. On the basis of a variety of foods, to ensure a balanced diet, one of the foods is indispensable, that is, staple foods.
Staple foods are the main source of energy
If you want to maintain immunity, you must first have sufficient energy intake, and staple foods are the main source of energy. On the other hand, if the supply of staple food is insufficient, the human body will burn muscles to supply energy, resulting in muscle loss, and after a long time, people will become weak and tired, and their immunity will decrease.
The staple food should not be too fine, pay attention to the thickness of the match, including whole grains, mixed beans and potatoes, the dietary guidelines recommend that the average adult can consume 250~400 grams of cereals and potatoes per day (raw weight). Among them, the total daily intake of potatoes can account for more than 30% of the total staple food, and you can eat 50~100 grams (raw weight), and you can refer to a medium-sized egg weighing about 50~60 grams. Potatoes include yams, taro, sweet potatoes, etc., all of which have a common feature, all of which contain mucins that promote immune activity, which is helpful for maintaining immunity.
Sweet potatoes are recommended as a staple food
Sweet potatoes have relatively high protein quality, which can make up for the lack of nutrients in rice and white flour, and regular consumption can improve the body's utilization of nutrients in staple foods, so sweet potatoes are an ideal substitute for staple foods. In addition, sweet potatoes are low in calories, the same weight of sweet potatoes is only 1/4 of the calories of rice, and they are also rich in dietary fiber, which has the effect of preventing constipation. Not only that, sweet potatoes are rich in potassium, β-carotene, folic acid, vitamin C, vitamin B6, dehydroepiandrosterone and other components, which have a variety of effects such as protecting blood vessels and assisting in cancer prevention.
For people with weak digestive function, sweet potatoes are best eaten at breakfast or lunch, and they should be eaten less or no at dinner, otherwise the probability of acid reflux will be higher when lying down and sleeping at night.
When eating sweet potatoes, remove the skin, especially where there are brown or black-brown spots and black lumps, be sure to remove them cleanly.
Source: People's Daily Health WeChat public account, Healthy Beijing