The flu comes quickly and violently. When the stress state of the body is activated, it will inevitably lead to changes in metabolism and nutrition of the body. With the increase of nutrient consumption rate, stress catabolic reaction is accelerated, and nutrient loss is also accelerated. In addition, people have a one-sided understanding of light diet, that is, drinking rice porridge and eating vegetables. Finally, the incidence of malnutrition mainly due to protein-energy deficiency is higher.
Then I'm unfortunately caught in the flu. How can I eat? Just follow the following principles.
First, the variety is complete.
You must have all kinds of nutrition.
Productivity nutrients are mainly carbohydrates, fats and protein. If you have a fever, your energy consumption will increase. Every time your body temperature increases by 1, your energy consumption will increase by about 10%. Generally speaking, the resting energy consumption under this pressure is about 10%-30% higher than that of non-stress people. As the initial energy source, glucose is rapidly utilized and degraded in the form of glycogen. However, the storage of glycogen is limited and cannot be converted into glucose in time. After about 24 hours, liver glycogen will be exhausted, which will be decomposed into amino acids by protein of skeletal muscle, which will be transformed into energy utilization through gluconeogenesis, and the demand for protein will also increase. Fat is an important part of oxidative energy supply under collective stress, and also provides biofilm and bioactive substance metabolism. In this case, the proportion of energy supply will increase to 30%-35%. The required fats are polyunsaturated fatty acids and essential fatty acids.
Under the stress of influenza, the levels of various vitamins and trace elements decrease, especially vitamin C, zinc and selenium. The lower the zinc content, the greater the risk of organ damage and death. Vitamin A helps to maintain the stability and integrity of epithelial cells in digestive tract and respiratory tract. Vitamin c can fight against harmful oxides, and vitamin e can also protect cell integrity. Therefore, all seven nutrients should be prepared.
Second, variety selection.
Choose foods with high nutritional density.
Eggs provide high-quality protein and fat-soluble vitamins (vitamin A, vitamin D and vitamin E).
Milk and its products are rich in nutrition, suitable in ingredients, easy to digest and absorb, and provide high-quality protein, vitamin B2, vitamin D and high-quality calcium. The fat in milk exists in the form of micro-fat globules, in which lactose promotes the absorption of minerals such as calcium, iron and zinc.
Soybean and its products are rich in protein, unsaturated fatty acids, calcium, potassium and vitamin E, and the composition and proportion of essential amino acids are similar to those of animal protein. The fat content in soybean is 15%-20%, among which unsaturated fatty acids account for 85% and linoleic acid content in essential fatty acids is as high as 50%. Tofu and yuba are the first choice during influenza.
Fish and shrimp contain high-quality protein, lipids, vitamins (vitamin A, vitamin D, vitamin E, vitamin B 1, vitamin B2 and nicotinic acid) and minerals (selenium, zinc, iodine, calcium, sodium and potassium), among which fatty acids are mostly composed of polyunsaturated fatty acids.
The lean meat of pigs, cattle, sheep, chickens and other livestock and poultry is rich in protein, B vitamins and vitamin A, and iron and selenium are prominent minerals. The amino acid composition of livestock protein is close to the proportion needed by human body, with high utilization rate and more lysine. It is more efficient to eat with food.
Oils and fats, choose oils and fats with high content of polyunsaturated fatty acids and essential fatty acids.
The nutritional value of vegetables and different fruits and vegetables varies greatly. We mainly get vitamins, minerals and dietary fiber from vegetables and fruits. First of all, it should be fresh, with fresh taste, rich nutrition and sufficient water; Secondly, we should choose bright colors and phytochemicals such as dark green, red, orange and purple. Finally, there should be more varieties, and vegetables and fruits in the season should be selected.
Grain is the most economical energy source and digestible food, and it is an important source of dietary fiber and vitamin B family, especially vitamin B 1, B2, nicotinic acid and so on. Mix beans and potatoes as a supplement.
There are no special taboos for the flu.
Third, practice is the most critical.
First of all, it should be soft and easy to digest.
In protein, carbohydrates are easier to digest than fats. For example, rice is easier to digest than meat. Paste is easier to digest than fine particles and coarse particles. Miscellaneous grains paste is easier to absorb than miscellaneous grains porridge and miscellaneous grains rice, and egg soup is easier to digest than fried eggs. Warm food is better digested and absorbed than raw food.
Secondly, we should have an appetizing and light diet.
Generally speaking, loss of appetite during influenza is a necessary process for the body to fight inflammation caused by virus. Respiratory symptoms affect the sense of smell, and then the changes in the gastrointestinal tract. The virus enters the gastrointestinal tract, triggering the nerve center that stimulates the intestinal nerve and controls appetite, thus causing poor appetite. If you want to increase your appetite, you can't eat spicy, cold, stimulating, high-sugar and high-salt food, otherwise it will be more serious. Therefore, it is necessary to improve appetite through the umami taste of the food itself. All the different kinds of food mentioned above are cooked together, and the taste is naturally delicious. In addition, fresh ingredients such as dried shrimps, shiitake mushrooms, kelp, laver and soybean meal can be added to cook single dishes. It's also delicious.
Finally, make soup with enough water.
Increase water intake during influenza. Water can promote the transport of nutrients and the excretion of waste, so that metabolism and physiological and chemical reactions in the body can be carried out smoothly. Water can keep the body temperature constant. During the flu, if you have a fever, you can dissipate heat by accelerating skin evaporation such as breathing and sweating, and the water consumption will be more than usual, so you need to replenish water in time. So you can try to bring soup for three meals, for example, melon sparerib soup, crucian bean curd soup and vegetable juice. If it really doesn't work, take multivitamin tablets and add boiled water.
The flu is not terrible, I wish you a speedy recovery!