Boost your immunity, prevent diseases and prevent epidemics with 5 kinds of food and 6 combinations

As winter approaches, the weather is getting colder and colder, and people with low immunity are more likely to get sick. At this time, the epidemic is superimposed on the risk of influenza, so it is particularly important to improve the body's immunity to defend against viruses. Let's see how to do it.

Six dietary combinations to improve immunity

Shellfish + mushrooms. Zinc has a certain regulatory effect on immunity. Shellfish are rich in zinc, and oysters are the best. If you don't eat shellfish often, you can also eat some mushrooms, such as porcini, shiitake mushrooms, and button mushrooms. In addition, mushrooms are rich in zinc and contain bioactive substances - fungal polysaccharides, which help improve immunity. In addition, animal liver, wheat germ powder, lean meat, and pecans also contain a lot of zinc.

Liver + orange-yellow fruits and vegetables. Animal foods such as liver, goose egg yolks, and cod liver oil are very rich in vitamin A. Everyone knows that vitamin A can protect eyesight. In fact, it is also closely related to immunity. It can not only promote the formation of antibodies, but also help maintain the integrity of respiratory mucosal epithelial cells and enhance the ability to resist bacteria. The beta-carotene provided by orange-yellow fruits and vegetables such as carrots, pumpkins, tangerines, and oranges can be converted into vitamin A in the body.

Dark green vegetables + hawthorn. Dark green vegetables such as broccoli, spinach, kale, shepherd's purse, Chinese cabbage, rapeseed, etc.; fruits such as hawthorn, fresh dates, kiwi, papaya, strawberry, guava, etc. are all common vitamin C experts. Vitamin C can promote the formation of antibodies, and its antioxidant effect can also reduce external factors that interfere with the balance of human cells.

Marine fish. Studies have found that vitamin D can enhance immunity and reduce the risk of multiple sclerosis and diabetes. Insufficient vitamin D intake can affect the normal function of the body. Sunbathing is the most convenient way to take vitamin D, but in winter, it is cold, people wear more clothes, and have fewer outdoor activities. They are less exposed to sunlight and their own synthesis is limited. It is best to supplement with foods rich in vitamin D. Marine fish such as herring, salmon and sardines, animal liver, cod liver oil, and eggs have relatively high content of vitamin D.

Animal blood + liver. Iron deficiency will lead to a decrease in the number of immune cells, which in turn affects the production of antibodies and leads to immune response defects. However, it is best not to use plant foods such as spinach, dried dates, and fungus to supplement iron, as the absorption rate is low. Animal foods such as red meat, animal blood, and liver are rich in heme iron and have a high absorption rate. Red meat can be eaten every day, and it is recommended to consume 40 to 75 grams (raw weight) per day; animal liver is best eaten 2 to 3 times a month, about 25 grams each time.

Milk + eggs. Antibodies are essential "weapons" for the human body to maintain its own immunity. Protein is the material basis for the formation of antibodies. Lack of protein in the diet will lead to a decrease in the body's immunity.

There are many foods rich in protein, such as milk and its products, eggs, livestock and poultry meat, fish, shrimp, soybeans, etc., which are good sources of high-quality protein. You can drink 300 ml of milk every day, about 1 to 2 bags, 1 egg, 40 to 75 grams of livestock and poultry meat, 40 to 75 grams of fish and shrimp, a handful of soybeans (about 30 grams) or corresponding soybean products.

Six 1s a day to boost immunity

One bowl of grain porridge every day. Unrefined grains such as brown rice, oats, millet, red beans, and mung beans are rich in B vitamins and various minerals, while refined white rice, white noodles, steamed bread and other staple foods contain very little of these nutrients. The human body needs a large amount of B vitamins to supply cells for proliferation, oxidation and reduction, especially vitamin B2, vitamin B5 (also known as pantothenic acid), vitamin B6 and folic acid, which are related to maintaining the health of cell mucosa and producing antibodies and other immune functions. Therefore, during the high incidence season of influenza, you may wish to drink a bowl of grain porridge every day.

1 red meat per day. Red meats such as beef, pork, and lamb are rich in high-quality protein and iron. The former is the material basis of the body's immune function. If the intake is insufficient, it will affect tissue repair, reduce the local immunity of the skin and mucous membranes, easily cause the reproduction and spread of pathogens, and reduce the ability to resist infection; the latter deficiency can lead to a decrease in the number of immune cells, which in turn affects the production of antibodies and leads to immune response defects. Red meat also contains a certain amount of zinc. This nutrient is a component of more than 100 enzymes in the human body, especially for the development of the immune system and the maintenance of normal immune function. It should be noted that eating too much red meat will increase the risk of heart disease and other diseases. Adults can eat no more than 500 grams a week.

One cup of yogurt a day. Domestic and foreign studies have shown that drinking yogurt can activate the immune system and inhibit tumors. Compared with ordinary milk, the protein in it is easier to absorb, and the lactic acid produced after fermentation can inhibit the reproduction of harmful microorganisms, promote gastrointestinal motility and the secretion of digestive juices, and improve the absorption rate of various minerals. It is especially suitable for the elderly and children with low immunity. There is no specific time limit for drinking yogurt. It can be consumed between meals or before meals.

Eat one high-vitamin C fruit every day. The antioxidant vitamin C can reduce the interference of the outside world on the balance of human cells, promote the formation of antibodies, and maintain normal immunity. In addition, vitamin C can help collagen production, allowing cells to gather tightly together and reduce the chance of bacterial and viral invasion. Fruits rich in vitamin C include fresh dates, kiwis, strawberries, papayas, etc.

1 serving of mushrooms per day. Studies have shown that mushroom polysaccharides, which are rich in mushroom foods such as shiitake mushrooms, can help improve the ability of human macrophages to phagocytize invaders such as bacteria, thereby helping to improve immunity. Studies have shown that eating 1 serving (about 113 grams) of shiitake mushrooms per day for 4 weeks can significantly improve immunity. Mushrooms are also rich in dietary fiber, amino acids, vitamins and minerals, have high nutritional value, and help lower blood lipids and cholesterol and clean up blood impurities.

One serving of orange-yellow fruits and vegetables per day. Vitamin A plays an important role in the immune system. Once it is deficient, it can cause keratinization and degeneration of respiratory, digestive, urinary, and reproductive epithelial cells, making them more susceptible to bacterial invasion and increasing the risk of respiratory and intestinal infections. Foods rich in vitamin A are mainly animal livers. Plant foods can only provide carotenoids, which can be converted into vitamin A in the body. Carotenoids are mainly found in orange-yellow fruits and vegetables, such as carrots, mangoes, sweet potatoes, pumpkins, etc.

Five foods are most suitable for health care in winter

lily

It tastes sweet, slightly bitter and has a neutral nature. It has the effects of moistening the lungs and relieving coughs, clearing the heart and calming the mind. In winter, the climate is dry and the air lacks moisture. People often have dry mouths and noses, thirst, dry skin, and even dry coughs. Lily is a top-grade food for moistening the lungs.

Best way to eat: Cook porridge. There are many ways to eat lily. It can be eaten as a dish, such as celery fried lily, lily fried egg white, which are all delicious dishes; it can also be cooked into porridge, such as lily and polished rice made into lily porridge, adding a little rock sugar, which is not only delicious, but also soothing and helps sleep; you can also cook lily, lotus seeds and red dates into a soup, which can nourish and soothe the mind.

Best match: almonds and white fungus. Almonds have the effects of moistening the lungs and relieving coughs, clearing the heart and calming the mind. White fungus nourishes the lung yin and is known as the "commoner's bird's nest". It is most suitable for patients with weakness, dry cough, and dry cough after illness.

pear

Pears are fresh and juicy, contain 85% water, are sweet and sour, and are rich in vitamins and trace elements such as calcium, phosphorus, iron, and iodine. They are known as "natural mineral water" and have been revered as the "king of fruits" since ancient times. Eating pears every day can nourish the lungs.

Best way to eat: Steamed pear with Sichuan Fritillary Bulbs and Rock Sugar can nourish yin and moisten the lungs, relieve cough and eliminate phlegm, and is more effective in treating lung heat cough and sore throat.

Best match: honey. The world-famous pear paste candy is made by boiling pears and honey, which has obvious curative effect on patients with lung heat and long-term cough.

Lotus root

It can nourish yin and clear away heat, moisten dryness and quench thirst, and calm the mind. At the same time, lotus root is warm in nature and has the function of constricting blood vessels. Eating more lotus root can nourish the lungs and blood. In addition to containing a large amount of carbohydrates, it is also rich in protein, dietary fiber, and various vitamins and minerals, which is very beneficial for treating constipation.

Best way to eat: Serve cold or stir-fry.

Best match: black and white fungus. Pairing with white fungus can nourish lung yin, while pairing with black fungus can nourish kidney yin.

Yam

It has the effects of strengthening the spleen and stomach, nourishing the kidney and essence, benefiting the lungs and relieving cough. Yam contains amylase, polyphenol oxidase and other substances, which are beneficial to the digestion and absorption of the spleen and stomach; yam contains a large amount of mucus protein, vitamins and trace elements, which can effectively prevent the precipitation of blood lipids in the blood vessel wall, prevent cardiovascular diseases, and have the effect of prolonging life.

Best way to eat: steam, soup, or stir-fry. Steaming minimizes nutrient loss.

Best match: wolfberry. If you don’t eat yam alone, you can pair it with wolfberry to make wolfberry yam porridge, which can better exert the nourishing effect.

Yellow wine

It is hot in nature and sweet and bitter in taste. It has therapeutic effects such as dredging meridians, promoting blood circulation, warming the spleen and stomach, moisturizing the skin, and dispersing dampness.

Best way to drink: drink warm rice wine to warm the stomach and drive away the cold. The traditional way to drink rice wine is to heat it in hot water or over a fire, preferably at 35℃-45℃. During the heating process, the trace amount of organic compounds in the rice wine that are not beneficial to human health will evaporate as the temperature rises, reducing the harm to the body.

Best match: black plum. Diet is mainly about "harvesting", and pairing with black plum just fits the concept of "harvesting", which has the effects of nourishing yin, promoting body fluid, moistening lungs and protecting liver.