People who are “housed” due to closed management should also pay attention to nutrition and health. Shen Hongyi, a professor at the School of Public Health of Shanghai University of Traditional Chinese Medicine, suggested that people who live and work at home should purchase fresh food as much as possible according to the guidance of dietary nutrition, mix them reasonably, cook healthy, and have three meals regularly; those who continue to fight on the front line and have no time to cook Or “big white”, volunteers and college students who do not have the conditions (kitchen) to make up for the limitations that may be caused by group feeding, and can also choose dry goods to adjust appropriately.
Shen Hongyi introduced that immune-boosting foods include high-quality protein foods, such as lean meat, fish, shrimp, eggs, soybeans, etc. Among them, salmon, tuna, sardines and other oily foods Fish is also a good choice; there are also citrus fruits rich in vitamin C, blueberries, turmeric, garlic, ginger, broccoli, spinach, sweet potatoes, nuts and other vegetables, fruits and foods; in addition, it is recommended that you drink more green tea, yogurt and chicken soup.
For people who are inconvenient to buy fresh ingredients or accept group meals, they may have unreasonable dietary structure, too much fat, less green vegetables, and high-quality protein intake Insufficient and other nutritional problems, it is recommended to choose the following two categories of dry goods as adjustments:
1. High-quality protein convenience foods: room temperature milk, sugar-free yogurt, original beef jerky, chicken breast , meat floss, canned fish, original dried tofu, canned soybeans in tomato sauce, etc. Make sure to consume 1-2 eggs, a bottle of milk (above 350ml), two liang of lean meat, and two liang of soy products every day. Dehydrated vegetables and fruits ready-to-eat food: Compared with fresh vegetables and fruits, dehydrated and freeze-dried vegetables and fruits have the characteristics of small size, light weight, long shelf life, recovery when water is added, and convenient transportation and consumption.
2. While dehydrated fruits and vegetables remove most of the water, in addition to concentrated sugar, dietary fiber, minerals, some antioxidants that are not afraid of heat, and Vitamins and other ingredients are concentrated and retained. When purchasing, pay attention to choosing non-fried, non-added dried fruits and vegetables.
In addition, how to eat during the epidemic to improve immunity? In 2020, the Chinese Nutrition Society organized the preparation of the “epidemic” nutrition prescription, which can be obtained for free by scanning the QR code below.