1, vitamin
2. protein
3. Zinc
1, vitamin
If you want to improve your immunity, you need to supplement foods rich in vitamins, such as vitamin A, vitamin C and vitamin E, which can improve your immune function.
Vitamin A, the "patron saint" of the first line of defense. Lack of vitamin A can easily lead to the atrophy of epithelial cells of respiratory tract mucosa and the decrease of cilia, and the first line of defense of human body will not work, leading to the invasion of bacteria into the body.
Foods rich in vitamin A: animal liver, such as pig liver, goose liver and chicken liver; Milk, such as milk, mare's milk and goat's milk; Fresh fruits, such as grapes, grapefruit, cherries, carrots, Chinese cabbage, tomatoes, etc.
Foods rich in vitamin a
Vitamin C, the "catalyst" for antibody formation. Vitamin C is an antioxidant, which can reduce the external interference to the intracellular balance of human body, promote the formation of antibodies and maintain normal immunity.
Foods rich in vitamin C: Fresh fruits and vegetables, such as broccoli, Chinese cabbage and tomatoes, are all rich in vitamin C; Hawthorn, kiwi fruit, papaya, strawberry, etc.
Foods rich in vitamin c
Vitamin e, an effective immunomodulator. Vitamin E not only has a strong antioxidant effect, but also helps to strengthen personal physique by properly supplementing vitamin E. ..
Foods rich in vitamin E: various vegetable oils, such as peanut oil, soybean oil, olive oil, germ oil and sunflower seed oil; Cereals, such as barley and oats; Eggs, such as eggs, duck eggs and quail eggs; Nut foods, such as walnuts, hazelnuts, peanuts and pistachios.
Foods rich in vitamin e
2. protein
Protein, the "founder" of antibody formation. Antibody is an indispensable weapon in the process of maintaining immunity against the outside world. Protein is the basis of antibody formation, and the lack of protein directly affects antibody synthesis, which is equivalent to fighting without a sword. Protein has the functions of physiological regulation, improving body energy, enhancing self-resistance, and helping wound healing, which is beneficial to the body.
Foods rich in protein: meat, such as chicken, beef, pork, salmon, salmon, tuna, etc. Beans and their products, such as soybeans, soybeans, soybean milk and tofu; Egg milk, such as eggs, milk, cheese, etc.
Food rich in protein.
3. Zinc
Zinc, a "good helper" to regulate immunity. Zinc is a component of many kinds of enzymes in human body 100, and it is one of the essential trace elements for human body. It can promote the development of immune system and maintain the normal immune function of the body. Zinc also helps to prevent the virus from reproducing and replicating, and can help to alleviate the symptoms caused by colds and shorten the illness period.
Foods rich in zinc: seafood, such as oysters, clams, shrimp skins, marine fish, etc. Lean meat, pork, beef, mutton, etc. ; Beans, such as soybeans, mung beans and broad beans; Hard-shelled fruits, such as peanuts, walnuts, chestnuts, hazelnuts, melon seeds, etc.
Zinc-rich food
All these nutrients can help us improve our resistance and reduce the risk of catching a cold in different seasons. We can eat more foods rich in these nutrients, but we should also pay attention to a balanced diet and nutrition. Of course, if you want to supplement these nutrients quickly, you can take vitamin tablets, protein powder, zinc oral liquid and so on. , but it is best to take it on the advice of a doctor.
If you want to improve your resistance, you should not only supplement nutrition from your diet, but also pay attention to the rules of work and rest, strengthen physical exercise, and share with you some secrets that can improve your resistance and maintain a healthy body.
1, pay attention to cold and warmth.
The temperature changes greatly in different seasons, and it alternates between hot and cold. You should avoid taking off your coat too early and add clothes according to the temperature rise and fall to keep warm and cold. Especially when you sleep at night, you should cover the quilt to prevent the abdomen from catching cold, which will lead to gastrointestinal cramps, colds and runny noses.
2. Pay attention to more exercise
At any time, more exercise is always good for your health. Therefore, we should take an active part in physical exercise, such as running, playing ball, climbing mountains, swimming and skipping rope. Because exercise increases the number of immune cells in the body and improves human immunity.
3, pay attention to reasonable sleep
Many office workers, due to their intense work and serious overtime work, often skimp on their sleep time, turn holidays upside down day and night, indulge excessively, and owe a lot of "sleep debts", but they don't know that the number of immune cells produced by the body will drop sharply and the function of the immune system will be reduced in the long run.
4. Pay attention to a balanced diet
Appropriate combination of meat and vegetables, comprehensive and balanced nutrition, light diet, eat more fruits and vegetables, avoid eating some foods that are too cold, too hot, too spicy and greasy, and adhere to the basic principles of less oil, less salt and less sugar. Pay attention to eating regularly and quantitatively, don't overeat, and control it at eight points.