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□ Li Dongye The weather is getting warmer day by day, and it is already late spring, when everything is growing. But this is also the peak season for many diseases. It is particularly important to arrange a reasonable diet and enhance immunity during this season.
A balanced and light diet is the foundation <br /> A balanced and varied diet is the basis for our health. Therefore, the diet should ensure the diversity of food at this time.
The Dietary Guidelines for Chinese Residents (2022) recommends that we consume an average of more than 12 kinds of food every day and more than 25 kinds of food every week. Among them, the average daily intake of cereals is 200-300 grams, vegetables are 300-500 grams, fruits are 200-300 grams, animal foods are 120-200 grams, milk and dairy products are 300-500 grams, and soybeans and nuts are 25-35 grams.
In addition, the temperature changes rapidly during this season, and the temperature difference between day and night is large, which can easily cause high blood pressure and increase the risk of cardiovascular and cerebrovascular diseases such as myocardial infarction and stroke. Therefore, we should pay attention to less salt and less oil in our diet to reduce the impact on blood pressure, especially for people who already have high blood pressure. The daily salt intake must be controlled within 5 grams, including soy sauce, soy sauce and pickles in daily life, including the "invisible salt" in various processed foods. The daily oil intake of adults should be controlled within 25-30 grams. One spoonful of ordinary household porcelain spoon is about 10 grams. If you find it troublesome, you can also directly buy an oil limiter to control the amount of oil.
Eat enough high-quality protein to protect immunity <br /> During the season of revival, various viruses and bacteria also enter their active period, so we should pay attention to prevent various infectious diseases. Since the human body's immune cells are made up of protein, we should ensure that we take in enough high-quality protein in our diet to enhance immunity.
Fish, poultry, meat, eggs, milk, soybeans and other foods are all good sources of high-quality protein. Among them, fish and shrimp are low in fat, high in protein, and easy to digest; milk not only contains high-quality protein, but is also a good source of calcium; soybeans not only have high-quality protein, but also contain soybean isoflavones, soybean lecithin and other plant active substances that are beneficial to the human body. Elderly people with poor digestive function can give priority to these three types of food to supplement high-quality protein.
Eat more fresh fruits and vegetables, and drink enough fluids <br /> Spring in the north is relatively dry, and many people will experience "getting angry". Fresh fruits and vegetables such as zucchini, cucumber, spinach, green pepper, pear, strawberry, cherry, cherry tomato, etc. have high water content. While helping us "moisturize", the rich dietary fiber in them can also help relieve constipation. B vitamins are also helpful in preventing and relieving "getting angry" symptoms such as angular cheilitis and cheilitis. In addition, drinking enough water every day is also very important. Men should ensure at least 1700 ml a day, and women should ensure 1500 ml. It is recommended to drink boiled water or light tea, drink small amounts and multiple times, drink less or no sweet drinks, especially do not use sweet drinks instead of water.
In addition to sweet drinks, other sweets should be eaten less or not. Eating too much sugar will increase cell osmotic pressure, cause dry throat, discomfort in the mouth and gums, and make the symptoms of "getting angry" more obvious.
Eat wild vegetables appropriately, safety first <br /> Spring is a good season to eat wild vegetables, such as Chinese toon, shepherd's purse, dandelion, white wormwood, etc., each of which is plump, tender and fragrant. These wild vegetables are not only delicious, but also very nutritious. For example, Chinese toon not only has a unique aroma, but also contains high antioxidant and nutrient content. The calcium content of shepherd's purse per 100 grams can reach 294 mg, which is almost 3 times that of milk. The phenolic compounds in dandelion have a very strong anti-inflammatory effect, so hurry up and eat a few wild vegetables and accept the gift of nature that belongs to spring.
However, when eating wild vegetables, you should also pay attention to safety. First, remember not to dig up wild vegetables that you don't know or are not familiar with, so as to avoid poisoning by mistake. Secondly, wild vegetables near roadsides, stinky ditches, and factories may be rich in heavy metals, so don't dig them. Wild vegetables in parks and fields must be dug without spraying pesticides or insecticides. Finally, some wild vegetables are slightly toxic, so they must be thoroughly boiled, soaked, and carefully processed before they can be eaten.
Eat less raw and cold food to protect the spleen and stomach <br /> Although the temperature has gradually risen, it is still unstable in the morning and evening. Spring is a critical period for nourishing the spleen and stomach. Raw and cold food can easily damage the spleen and stomach, so try to avoid consuming raw and cold food such as ice cream, popsicles, iced drinks, and iced beer.
At the same time, yam and jujube can strengthen the spleen and replenish qi, so you can eat more of them in moderation during this season. For example, you can use a wall-breaking machine to beat yam, jujube, soybeans, rice, and millet into yam and jujube paste, or make yam and jujube cake, yam and jujube milk soup, etc. These are all recipes worth choosing and trying.
However, yam is high in carbohydrates. After consuming a certain amount of yam every day, you should pay attention to reducing the intake of staple foods appropriately.
Spring is fleeting, so grab its little tail, enjoy delicious food, replenish nutrition, and lay a solid foundation for your health!
(The author is a popular science lecturer of the China Institute of Inspection and Testing and a director of the Capital Health Nutrition and Gourmet Society) |
