After returning to work after the year, many people have suffered from respiratory diseases such as influenza A, influenza B, and mycoplasma pneumonia. The epidemic of these diseases not only affects our work and life, but also reminds us of the importance of paying attention to our own immunity. Today, we're going to uncover a simple and scientifically effective health strategy – eat more vegetarian dishes to help prevent respiratory diseases.
First of all, let's be clear that balanced nutrition is essential to boost immunity.
The Dietary Guidelines for Chinese Residents clearly point out that vegetables are rich in vitamin C, carotene and a variety of trace elements, which are indispensable "fuel" for the normal functioning of the immune system. For example, vitamin C helps to enhance the function of white blood cells, making them more effective against viruses and bacteria; Carotene can be converted into vitamin A in the body, which has a positive effect on maintaining the integrity of the mucous membranes of the respiratory tract, thereby reducing the risk of infection.
In addition, the dietary fiber in vegetable food is also the "best guard" to protect respiratory health. High-fiber foods can promote the balance of intestinal flora, which in turn affects the immune function of the whole body. Studies have shown that a good intestinal microbiota can help optimize immune response, reduce inflammation, and indirectly benefit the prevention of respiratory diseases.
In addition, the antioxidants contained in fresh vegetables, such as flavonoids and phenolic acids, have the ability to scavenge free radicals and reduce oxidative stress damage, which helps to maintain the healthy state of respiratory cells and resist the invasion of pathogenic microorganisms.
So which vegetables to eat and how much to eat each time?
Experts said that it can be adjusted according to the recommendations of the Dietary Guidelines for Chinese Residents (2022).
You need to consume 300 500 grams of vegetables every day, and choose more dark vegetables such as red, green, yellow, orange, and purple, such as spinach, rape, bell pepper, broccoli, purple cabbage, tomato, etc.; A daily intake of 200 350 grams of fruits, apples, oranges, kiwifruit, cherries, strawberries, etc. are good choices; At the same time, the daily intake of cereals is 200 300 grams, including 50 100 grams of whole grains and mixed legumes, and 50 100 grams of potatoes.
Every bite of fresh and refreshing vegetarian food contains the health code given by nature, and they nourish our body in a unique way, helping us to win on the front line of prevention and control of respiratory diseases.
Therefore, in the face of the challenge of respiratory diseases, we must not only detect in time, be clear, disinfect frequently, and pay attention to personal hygiene habits, but also start from adjusting the dietary structure, so that rich plant-based foods become the protagonists on the table, eat more fresh vegetables with rich colors, ensure that we obtain diversified nutritional elements, and build a solid protective barrier for our respiratory tract.