In order to eat healthily and enhance the body's immunity, the most important thing is adequate and balanced nutrition. When most people eat, they should first consider whether it is inconvenient, full and delicious. Only a few people will give priority to "balanced nutrition". The principle of nutritional balance is actually very simple. Eat about three to six servings of staple food, two cups of milk, four to five servings of eggs, fish and beans, at least three servings of vegetables (preferably dark green vegetables), two servings of fruits and two to three tablespoons of oil every day. Especially for most people, the intake of vegetables and fruits is obviously insufficient, and sometimes even one can't be eaten. Therefore, we should remind ourselves that we must eat vegetables and fruits at every meal, and have a diversified diet. Don't always eat certain foods, which will easily waste nutrition.
Rule 2: Drink more water, exercise more and have more rest.
Drink more water: it can promote metabolism in the body, so adults must consume about 2000~2500 ml of water every day.
Exercise more: Do at least 30 minutes of aerobic exercise every day, such as walking, swimming or cycling. Only by maintaining a healthy body and an ideal weight can we have enough vitality to fight the virus!
More rest: More and more people stay up late, work overtime, surf the Internet or enjoy nightlife. However, staying up late will lead to lack of sleep, leading to decreased immunity. Therefore, sleep when it is time to sleep, get up when it is time to get up, conform to the human body's physiological clock, get enough sleep and rest, in order to maintain the body's immunity and fight the virus!
Rule 3: Eat less sweets, eat less fat and drink less.
Some foods will reduce immunity, so it is best to eat less, otherwise it will not only interfere with the vitality of immune cells, but even inhibit the formation of lymphocytes and damage immune function.
Eat less sweets: sweets will affect the production and activity of white blood cells and reduce the body's ability to resist diseases. So: don't gamble on health because of a temporary appetite, it is very unworthy!
Less fat: eating too much oil, especially taking too much bad fat, will hinder the immune ability and make the immune cells in the body lazy and unable to function. It is suggested to reduce the consumption of edible oil and the intake of high fat and salt, especially fried things and fat.
Drink less alcohol: drinking alcohol will seriously weaken the normal function of various immune cells, and also affect the function of liver and pancreas. Except alcohol, cigarettes, coffee, drugs, etc. Not only will it reduce human immunity, but it will also be harmful to human body, so refusing to associate with these things is definitely the best policy. Response pathway of immune system
"Laughing cures all diseases", facing life with a positive outlook on life, moderately relieving stress, being close to nature and smiling more are excellent partners for various methods to enhance immunity!
Papaya juice can enhance immunity.
Papaya juice contains some substances that can improve immunity and antioxidant capacity.
Eating oranges and tomatoes can prevent diseases.
Appropriate vitamin supplementation can enhance human immunity. Healthy people had better absorb vitamins by eating fruits and vegetables. At present, tomatoes, strawberries, carrots and oranges, which are widely sold in the market, contain a lot of vitamins.
1. Eat more foods rich in vitamin C. Vitamin C is indispensable to human body, which can reduce capillary permeability, make it a barrier to prevent viruses from entering human tissues and protect organs. Foods with high vitamin C content include green leafy vegetables, tomatoes, cauliflower, green peppers, oranges, strawberries, kiwifruit, watermelons and grapes. Vitamin C will be lost during heating, so these foods are best eaten raw.
2. Chicken soup. Drinking chicken soup can prevent upper respiratory tract infectious diseases such as colds and flu. Chicken contains a variety of essential amino acids, which are rich in nutrition, especially cysteine, and can enhance human immunity. In addition, drinking chicken soup also has a positive effect on accelerating recovery after infection.
3. Eat more garlic and onions. Garlic and onion are both hot foods, which have a good effect on strengthening physical fitness. Garlic has the function of sterilization and antivirus, and it is best to eat it raw, because it has the function of antivirus and improving immunity. Allicin, an effective component in garlic that can enhance immunity, will lose its efficacy during heating. Onion is also a natural bactericidal and antiviral food, which can effectively resist viruses and bacteria.
4. Eat more foods containing zinc. Zinc is an indispensable trace element in human body, and many enzymes in human body can only play a role together with zinc, which is very important for regulating immune function. In addition, it has another function, that is, anti-infection. Taking 50 ~ 100 mg of zinc every day can prevent influenza. Seafood, lean meat, coarse grains and beans are all rich in zinc.
Why is the resistance poor? How to improve immunity?
The human body's resistance to foreign invasion, recognition and rejection is called "immunity". Human immunity mostly depends on genes, but the environment also has great influence, such as diet, sleep, exercise, stress and so on. Among them, diet has a decisive influence, because some food ingredients can help stimulate the immune system and enhance immune ability. If these important nutrients are lacking, it will seriously affect the function of human immune system.
Several simple and practical methods to improve immunity;
First, sleep is closely related to human immunity. Good sleep can significantly increase the number of two kinds of lymphocytes in the body. During sleep, the human body will produce a sleep factor called muramic acid, which will promote the increase of white blood cells, the activity of macrophages, and enhance the detoxification function of the liver, thus eliminating the invading bacteria and viruses.
Second, maintaining an optimistic attitude can keep the human body in the best condition, especially in today's society, people are under great pressure, and great psychological pressure will lead to an increase in hormone components that inhibit the human immune system, so it is easy to catch a cold or suffer from other diseases.
Third, limit drinking. Don't drink more than 65,438+000 ml of low-alcohol liquor, 250 ml of yellow wine and 65,438+0 bottles of beer every day, because alcohol will have a negative impact on every part of the human body. Even if drinking wine can lower cholesterol, it should be limited to one glass a day. Excessive drinking will do great harm to blood, heart and other organs.
Fourth, take part in sports. Exercise for 30 to 45 minutes a day, five days a week, and stick to 12 weeks. The number of immune cells will increase and the resistance will increase relatively. Exercise as long as your heart beats faster. Walking after meals is very suitable.
Verb (abbreviation for verb) supplement vitamins and minerals properly every day. Experts point out that the quantity and vitality of human body's weapons against foreign invasion, including interferon and various immune cells, are all related to vitamins and minerals.
Sixth, improve the ecological environment in the body. The research and application of microecological agents to improve immunity have a long history. Studies have shown that the beneficial flora represented by intestinal Bifidobacterium and Lactobacillus have broad-spectrum immunogenicity, which can stimulate the division and reproduction of lymphocytes responsible for human immunity, and at the same time mobilize the nonspecific immune system to "eat" various pathogenic foreign microorganisms including viruses, bacteria and chlamydia. And produce a variety of antibodies to improve human immunity. If you have the conditions, you can buy health care products such as Xinxiebao. Supplementing selenium and zinc can improve immunity and appetite. I hope my answer is helpful to you.