Nutrition is immunity

　　Editor's note: Food is the material basis for human survival, providing all kinds of nutrients necessary for the human body, and the quantity and quality of nutrients contained in different foods are different, therefore, whether the food composition in the diet is reasonable, that is, whether the quantity and quality of nutrients provided are appropriate, and whether the proportion is appropriate, is very important for maintaining the physiological function, growth and development, promoting health and preventing diseases.

　　In order to further popularize the concept of "nutrition is good medicine", we specially invited nutrition experts to conduct an in-depth interpretation of the theme of this nutrition week, "Milk beans add nutrition, less oil is healthier", and promote nutrition and health knowledge into thousands of households. This year, the theme of the Nutrition Week, "Milk Beans for Nutrition, Less Oil for Health", aims to draw public attention to the nutritional value of milk and legumes, and highlight the importance of reducing fat intake for health.

　　There are many kinds of nutrients from food, about 40 kinds of nutrients required by the human body, which are divided into five categories according to their chemical properties and physiological effects, namely proteins, lipids, carbohydrates, minerals, and vitamins. Nutrient intake is necessary to maintain the proper function of the immune system and plays a key role in boosting immunity. Immunity is an important mechanism for the body to fight pathogens and maintain health, nutrition affects the development and function of the immune system, and nutrition has a vital impact on the development and function of the immune system. Various nutrients such as vitamins, minerals, proteins, and fats are involved in the production and regulation of immune cells and are essential for the proper functioning of the immune response. Immune cells are the core components of the immune system, including T cells, B cells, macrophages, and natural killer cells. These immune cells need proper nutritional support to maintain their normal function. For example, proteins are the building blocks of immune cells, while vitamins and minerals play an important role in regulating the activity of immune cells and defending them against pathogens. Nutrition also produces antioxidants in the body. Antioxidants such as vitamin C, vitamin E, and β-carotene help reduce the production of free radicals and protect immune cells from oxidative damage. Adequate intake of foods rich in antioxidants can help maintain the health of immune cells and improve immunity.

　　Adequate nutrient intake is essential to maintain the normal function of the immune system and boost immunity. By eating vitamin- and protein-rich foods, diversifying food choices, limiting sugar and salt intake, and adopting a healthy lifestyle, we can provide adequate nutritional support, boost immunity, and stay healthy. It is important that these measures become part of our daily lives, not just short-term actions. By adhering to a healthy diet and lifestyle over the long term, we can improve our immunity, reduce the risk of disease, and enjoy a healthier life.

　　Milk Bean Nutrition: The perfect combination of high-quality protein and comprehensive nutrition

　　As an important source of high-quality protein, the nutritional value of dairy food cannot be ignored. Animal milk such as cow's milk, goat's milk, and camel milk are rich in essential amino acids needed by the human body and have high biological value. In addition, dairy foods are also rich in minerals and vitamins such as calcium, phosphorus, and vitamin D, which play an important role in promoting bone health and preventing osteoporosis. The lactose in milk also promotes the absorption of minerals such as calcium, iron, and zinc. Adequate intake of milk and dairy products is beneficial to human health, especially muscle and bone health. It is recommended to consume 300-500ml of liquid milk or a considerable amount of dairy products per day, and the actual intake of most residents in the mainland is far lower than the recommended amount, so more intake is encouraged.

　　It can increase the intake of milk and dairy products in multiple ways, such as adding it in the cooking process such as baking and stewing, which is nutritious, healthy and delicious. When choosing milk and dairy products, read the ingredient list and nutrition label first, and do not replace milk with milk-containing beverages. People who are lactose intolerant can choose lactose-free, lactose-low milk or fermented dairy products such as yogurt and cheese; People who are overweight, obese and hyperlipidemia can choose skim milk or low-fat milk.

　　As a leader in plant-based foods, legumes are also rich in nutritional value. Legumes such as soybeans, mung beans, and red beans are rich in protein, dietary fiber, minerals, and vitamins. In particular, soybeans have a protein content of more than 40% and an amino acid composition close to the needs of the human body, making them a high-quality source of vegetable protein. In addition, the dietary fiber in legumes plays an important role in promoting intestinal peristalsis and preventing constipation. Soy products are generally divided into two categories: non-fermented soy products and fermented soy products. Non-fermented soy products include tofu, soybean milk, dried tofu, tofu skin, yuba, etc., which are made by soaking, grinding, slag removal, boiling and molding; Fermented soy products such as fermented bean curd, tempeh, bean paste, and soybean paste are usually fermented by microorganisms to give them a unique flavor. Soybeans are rich in protein, unsaturated fatty acids, calcium, potassium, vitamin E, etc., and are suitable for all people. It is recommended that adults consume an average of 15-25 grams of soybeans or equivalent soy products per day. Soybeans and their products are an important food source of protein for vegetarians, and should be consumed in sufficient amounts every day, with an average daily intake of 50-80 grams for vegan people and 25-60 grams for ovo-lacto-vegetarian people.

　　The nutritional advantages of milk-bean combination are outstanding. The high-quality protein, minerals and vitamins provided by dairy foods complement each other with the dietary fiber, vegetable protein and other nutrients in legumes to form a comprehensive and balanced nutritional system. This combination of nutrients helps to meet the body's needs for a variety of nutrients and promotes good health.

　　Less oil is healthier: a science-based diet for a healthy lifestyle

　　Excessive fat intake is harmful. Fats and oils are one of the most important nutrients needed by the human body, but excessive intake can have adverse health effects. Excessive fat intake can lead to excess energy and increase the risk of chronic diseases such as obesity, high blood pressure, and hyperlipidemia. In addition, the oxidative decomposition of oils in the body will produce harmful substances such as free radicals, which can cause damage to cells and accelerate the aging process. There are four ways to reduce and control oil in the kitchen. First, use less animal fats, and it is recommended to choose vegetable oils for cooking. The nutritional composition of different cooking oils is different, so the varieties should be appropriately changed when purchasing cooking oils. The second is to use an oil control pot to reduce cooking oil. For home cooking, you can use an oil control pot with a scale to quantify the amount of oil and control the total amount. It is recommended that adults consume 25-30 grams of cooking oil per day. The third is healthy cooking and cultivating light tastes. When cooking, try to use less oil methods such as steaming, boiling, stewing, stewing, and cold dressing, and avoid high-oil cooking methods such as frying and frying. This not only reduces fat intake, but also preserves the original taste of the food, which is better for health. Fourth, control the heat and oil temperature. When cooking, it is necessary to pay attention to controlling the heat and oil temperature to avoid the oxidation of fatty acids in food caused by excessive oil temperature and the formation of compounds harmful to the human body. At the same time, too high oil temperature can also easily cause food to burn and produce harmful substances.

　　In order to maintain a healthy lifestyle, we should control our fat intake scientifically and reasonably. First of all, it is necessary to reduce the intake of saturated fats and trans fats, such as animal fats and fats, fried foods, etc.; Secondly, it is necessary to increase the intake of foods rich in unsaturated fats, such as olive oil, nuts, fish, etc.; Finally, pay attention to the way food is cooked, try to choose low-oil cooking methods such as steaming, boiling, and stewing, and reduce the amount of fat used.

　　In addition, you can also reduce the fat content of the overall diet by increasing the intake of low-calorie, high-nutrient foods such as vegetables, fruits, and whole grains. These foods are rich in nutrients such as dietary fiber, vitamins, and minerals, which can help promote gut health, boost immunity, and prevent chronic diseases. (Liu Lingying, Zhao Shuanglin)