Maintaining normal immune function is inseparable from various nutrients. However, more nutrients are not always better, and excessive intake may also suppress immunity.
You're right! Let's hear from nutrition experts on how to eat for a strong immune system.
Medical Advisor. Department of Nutrition, East China Hospital.
Anda Zhao is in charge of nutritionist.
Make sure your food is varied.
Each food contains different nutrients, and only a variety of nutrients can ensure that the nutrients you consume are as needed.
It is recommended to consume at least 12 foods per day and at least 25 foods per week. On average, there are 3 kinds of cereals, potatoes and miscellaneous beans, 4 kinds of vegetables and fruits, 3 kinds of livestock, poultry, fish and eggs, and 2 kinds of milk, soybeans and nuts every day.
It should be noted that the type of food refers to the ingredients used in cooking, such as steamed buns and noodles, which are made of flour and belong to one type of food.
Food Diversification Tips: You don't need to have a lot of each food; Similar foods can be substituted with each other, taking the staple food as an example, you can mix and match steamed buns, corn, soba noodles, and oatmeal rice.
High-quality protein is divided evenly over three meals.
High-quality protein is protein that is easily absorbed and utilized, usually some animal foods, such as meat, eggs, milk, soybeans and their products.
Recommended Daily Intake of High-Quality Protein:
Fish, poultry, eggs and lean meat average 120 grams to 200 grams per day, and weight refers to the raw weight of boneless and shelled;
Milk 300 ml per day 500 ml is equivalent to 300 grams of milk 500 grams of yogurt, or 375 g 625 g milk powder, or 30 g 50 g dried cheese;
Soybeans average 15 grams to 25 grams per day, or 105 grams to 175 grams per week, and 25 grams of soybeans are equivalent to less than half a box of lactone tofu or 1 piece of vegetarian chicken or 2 pieces of dried rice or 1 cup of soy milk (365 ml).
Getting enough is only the first step, but it is also necessary to distribute these foods evenly over three meals to facilitate protein absorption. It should be emphasized that excessive protein intake will increase the burden on the liver and kidneys, and will also cause excessive fat intake, increasing the risk of cardiovascular and metabolic diseases.
Staple food is indispensable at every meal.
The staple food is good energy**, if the energy intake is insufficient, the protein will give priority to energy supply, and the immunity cannot be exerted.
Recommended Daily Intake of Cereals:
Staple foods must be eaten, it is recommended to consume 200 grams of cereals 300 grams per day, including 50 grams of whole grains and miscellaneous legumes (150 grams), 50 grams of potatoes and 100 grams.
Eat more fruits and vegetables.
Vegetables and fruits not only contain a variety of vitamins and minerals, but also many phytochemicals that boost immunity, so it is recommended to eat more every day. Fruits should be given preference to seasonal fresh varieties.
Recommended Daily Intake of Fruits and Vegetables:
It is recommended to eat 300 grams of 500 grams of vegetables, 200 grams of fruits and 350 grams of fruits every day.
Dark-colored vegetables, such as dark green, red, yellow, orange, and purple vegetables, are more nutritious than light-colored, white-colored vegetables, and should be consumed at least 1 2.
Don't eat or eat less junk food.
Fried, grilled, pickled, and deeply processed foods are all classified as junk food. Among them, deeply processed foods are foods that have been added with preservatives, pigments, sweeteners, spices, emulsifiers or other food additives and have undergone complex processing, such as puffed snacks and sausages.
Junk food not only destroys the body's immunity, but also induces various chronic diseases. Therefore, try not to eat or eat less junk food.
Drink plenty of water and limit alcohol and sugary drinks.
When the body is dehydrated, immunity decreases. It is recommended to drink plain water or tea, and never replace water with alcohol and sugary drinks, which are also enemies of immunity.
Recommended daily water intake:
It is recommended that adult men drink 1700 ml of water per day, and adult women should drink 1500 ml of water, and 1 glass of water (200 ml) can be drunk every 1 2 hours.
Use supplements properly.
For the average person, apart from vitamin D, most of the other nutrients can be met through a balanced diet. Vitamin D is very small in natural foods and is generally synthesized by receiving light, and the deficiency or insufficiency rate is common.
Vitamin D deficiency increases the risk of infection, so it is recommended to go to the hospital to have your vitamin D level checked and supplemented under the guidance of a nutritionist based on the test results.