During the critical period of prevention and control, how to win? 10 most authoritative diet and nutrition expert recommendations, scientifically improve immunity!
The new coronavirus is raging and affects the hearts of 1.4 billion people in the land of China. In the face of the epidemic, daily home protection is very important. On the one hand, protection and disinfection must be done; on the other hand, the fight against the virus must enhance one’s immunity. How to improve immunity through diet? The Branch of Parenteral and Enteral Nutrition of the Chinese Medical Association gives “Expert Recommendations on Diet and Nutrition for the Prevention and Treatment of New Coronavirus Infection”, which will be interpreted by the Scientific Rumor Repelling Platform of the Chinese Association for Science and Technology.
Recommendation 1: Eat high-protein foods daily, including fish, meat, eggs, milk, beans and nuts, and increase the amount on a daily basis; do not eat wild animals.
Interpretation: There will be no less meat for the New Year, but don’t ignore milk, beans and nuts. Although they are the same high-quality protein sources, the types and quantities of essential amino acids contained in these types of foods are quite different. The protein intake is more than usual, because you need more “soldiers” on your immune defense line. With expert endorsements, friends will be open to eat.
In addition, I advise friends who love to eat wild animals to let go of their obsessions, after all, they are not high in nutrition, and there is a risk of disease.
Recommendation 2: Eat fresh vegetables and fruits every day, and increase the amount on the basis of usual.
Interpretation: The rich vitamins and phytochemicals in vegetables and fruits are very important to the body, especially the vitamin B family and vitamin C. The “Dietary Guidelines for Chinese Residents” (2016) recommends eating 300~500g of vegetables per day, plus 200~350g of fresh fruits. If you usually eat less than the recommended amount of vegetables and fruits, you must eat as much as possible during this period. In addition, it is recommended that fruits should be eaten in different types. Don’t be obsessed with a certain kind of fruit and give up the entire “forest”.
Suggestion 3: Drink plenty of water, no less than 1500ml per day.
Interpretation: Drinking and drinking is never a problem during the New Year, but it is difficult when it comes to drinking water. Even if your belly is full all day long, you must ensure that you drink enough water. It doesn’t need to be too much. Drinking 5 glasses of water a day from a regular glass is enough.
Recommendation 4: The food types, sources and colors are rich and varied, with no less than 20 kinds of food a day; do not have a partial eclipse, match meat and vegetables.
Interpretation: It is not difficult to eat 20 kinds of food every day, especially during the Chinese New Year. The key is to have rich colors, and then make a fuss about vegetables. Red orange, yellow, green, blue and purple, and the seven-color vegetables should be eaten whole. In a sense, the color of the ingredients is related to the nutritional value.
Recommendation 5: Ensure adequate nutrition, increase the amount on the basis of the usual diet, not only eat enough, but also eat well.
Interpretation: Eating satisfactorily and eating well are two concepts. No matter how much a single ingredient is eaten, it can only be regarded as full. At most, it can be regarded as support. Undernutrition or excess will still occur. Eating well emphasizes “five grains for nourishment, five fruits for help, five animals for benefit, and five vegetables for supplement”. The ingredients are rich and the nutrition is balanced. Only in this way can “replenish lean and nourish vital energy.”
Recommendation 6: For patients with insufficient diet, the elderly, and chronic wasting underlying diseases, it is recommended to increase commercial enteral nutrition (special medical food), and add no less than 500 kcal per day.
Interpretation: It is common for the elderly to have low appetite, weak digestion, and poor physical fitness, especially those suffering from gastrointestinal and chronic diseases. The nutritional status is worrying, and the natural risk of infection is doubled. In this case, it is still beneficial to properly take nutritional supplements to balance nutrition.
Recommendation 7: Do not diet or lose weight during the COVID-19 pandemic.
Interpretation: “Every New Year’s Day” is a nightmare for everyone, but dieting is not necessary, especially at this juncture. Only a balanced diet can ensure an adequate supply of energy and nutrients, so you must be full and eat well.
Recommendation 8: Regular work and rest and adequate sleep. Ensure that the sleep time is not less than 7 hours a day.
Interpretation: Visiting relatives and friends during the New Year, playing cards and chatting, it is inevitable to stay up late. Happiness is very important, sleep is more important. Only with adequate rest can physical strength be restored. After a busy year, a proper sleep is good for physical and mental health.
Recommendation 9: Carry out personal physical exercises, with a cumulative time of no less than 1 hour per day, and do not participate in group sports activities.
Interpretation: “Ge You lie down” is very comfortable but undesirable. It is good for the body as long as you don’t choose to “get together” in crowded places. If it is inconvenient to go out, do some activities at home. It is said that doing housework is also considered as physical activity. You can exercise your filial piety, so why not do it?
Recommendation 10: During the epidemic of new coronary pneumonia, it is recommended to supplement health foods such as compound vitamins, minerals and deep-sea fish oil in an appropriate amount.
Interpretation: Especially for middle-aged and elderly people over the age of 40, moderate supplementation is effective in improving nutritional deficiencies and boosting immunity. However, note that vitamins and health foods cannot prevent the new coronavirus. Supplements should be moderate and do not rely too much on them.
Post time: Jul-16-2021