Five tips for dietary adjustments during the epidemic

During the epidemic, we need to enhance our own immunity to fight the virus, and a reasonable diet plays a vital role.

The diet should include "a combination of meat and vegetables, a mixture of grains and beans, eggs and milk, and plenty of fruits and vegetables", and try not to eat high-salt and fried foods. Drink enough water every day to promote the body's metabolism and enhance the body's immunity and resistance.

1. Ensure nutrition and try to have a balanced diet.

During the epidemic, in terms of the usual dietary structure, use the food stored at home, such as grains, fish and shrimp or meat, eggs and milk, vegetables and fruits, soybeans, nuts, etc. to make a reasonable combination. If you have the opportunity to go out shopping, give priority to frozen lean pork, beef or lamb and other red meat, as well as frozen shrimp and sea fish. Vegetables such as onions, radishes, cabbage, potatoes, and pumpkins are more durable in storage, and dried products such as fungi and algae are also suitable for long-term storage. It is not recommended to eat smoked and cured fish and meat products.

2. Ensure the intake of high-quality protein

Immunoglobulins, cytokines and other components needed for disease resistance require protein to synthesize. Lack of protein will cause the body's resistance to disease to decline. It is especially important to supplement high-quality protein during special periods. High-quality protein is commonly found in poultry, meat, fish, eggs, milk, soybeans and nuts in the diet, and the intake should be slightly increased than usual. Fish, poultry, meat and eggs must be fully cooked before eating, and should be eaten with grains, vegetables, soy products and fungi and algae.

3. Eat enough fruits and vegetables every day

The rich vitamins and phytochemicals in vegetables and fruits are very important to the body, especially B vitamins and vitamin C. When the body lacks vitamin C, the body's ability to resist infection will decrease, the body will feel tired, the inflammatory response will increase, and tissue repair will be affected. It is best to eat different types of vegetables and fruits. In a sense, the color of the ingredients is also related to the nutritional value. The "Dietary Guidelines for Chinese Residents" (2016) recommends eating 300-500g of vegetables and 200-350g of fresh fruits per day. During the epidemic, the amount can be increased on this basis.

4. Drink plenty of water and avoid sugary drinks

Drink enough healthy water, 1500~1700 ml per day. Water can not only meet our daily water needs, but also speed up metabolism, improve immunity and enhance resistance. It is best to use warm boiled water at home, or drink some light chrysanthemum tea, green tea, etc. On the basis of ensuring sufficient drinking water every day, the diet should also be a combination of dry and liquid. Grain porridge, vegetable soup, pork ribs corn soup, mushroom soup, etc. are all good choices.

5. Food safety should not be lax

Food should be stored properly according to the appropriate storage conditions for various ingredients, and food that has exceeded its shelf life should not be eaten. Meat, eggs, poultry, and aquatic products should be cooked thoroughly, and leftovers should be thoroughly heated before being eaten again. During the epidemic, try to make fewer cold dishes.