Guide: In the alternate season of winter and spring, the weather is changeable, and more and more people will work and study normally, although they are not big, so take good measures to prevent colds. What about a cold? What to eat to prevent colds? Next, I recommend six major cold prevention measures, which are nutritious and effective.

cold prevention and cold resistance

people with bad weather are especially prone to catch a cold. The cold is not big, but it is also. There are many reasons for catching a cold, nothing more than insufficient rest, decreased resistance and so on. It is still very helpful to eat more "anti-flu dishes" and take various measures to prevent colds!

First, dark green and orange increase vitamin A

Experts say that orange is rich in carotene, which can be converted into vitamin A in the human body. Vitamin A can enhance the function of human epithelial cells and produce resistance to cold viruses. It can strengthen the mucous membranes of the throat and lungs and maintain their normal metabolism.

Folic acid, which is particularly rich in green, is a necessary factor for the synthesis of immune substances, and a large number of flavonoids can act together with vitamin C * *, which is very helpful for maintaining resistance. It can promote the synthesis of antiviral substances such as interferon and improve some immune indexes.

tip: broccoli, spinach, kale, asparagus, etc. Although white radish, onion, ginger and garlic are not green leafy vegetables, they also have the effect of improving resistance. It is the last word to eat at least a catty of vegetables every day, and there should be more varieties. Remember that light-colored vegetables have the best effect when eaten raw. Don't heat them for too long, let alone fry them. In addition, fried carrots can give full play to their nutritional value. Pumpkins can be steamed, boiled, washed and sliced, salted for a few hours, and then mixed with vinegar, which can be turned into a nutritious and delicious dish by simple cooking. In addition, pig liver and chicken liver also contain more vitamin A, which can also be eaten properly.

second, dark fruits supplement multivitamins

fruits are a good choice to supplement multivitamins, and each fruit has its irreplaceable nutritional value. Anthocyanins are very effective for stimulating vitality. Always choose fruits rich in vitamin C and anthocyanins. Such as bananas, oranges, kiwis, strawberries, red dates and so on.

tip: fruits rich in vitamin c and anthocyanins, such as bananas, oranges, kiwis, blueberries, mulberries, strawberries, etc., are recommended by Americans, but their domestic output is limited, so dried blueberries can be chosen. Fruit can be eaten between half a catty and a catty every day, and it is better to choose seasonal varieties as far as possible.

Third, eggs and beans complement high-quality protein

protein is the key substance of human body, and the essence of antibody is protein substance with special function. Therefore, we must ensure that we always take a certain amount of high-quality protein from food. High-quality protein mainly comes from milk, eggs, fish and shrimp, lean meat, soybeans and products.

Among plant proteins, the benefits of soybean protein are well known to everyone, but there are many substances in soybean that can improve immunity, such as saponin with antiviral effect and activated lectin. On weekdays, if you have the conditions, you can drink your own soy milk at home, which is both environmentally friendly and healthy. Try not to choose fried bean products such as fried bean curd. Bean curd, shredded bean curd, bean curd skin, dried bean curd and soybean milk are all very good.

Among animal proteins, protein is the best among milk and eggs, so we should get into the habit of drinking milk and eating eggs every day.

Tip: Experts remind that it is equally important to supplement protein in an appropriate amount. Excessive intake will also damage the body's immunity. Because of excessive intake of big fish and meat, it increases the gastrointestinal burden, affects the absorption and full utilization of protein, and also affects the absorption and utilization of other nutrients. Various nutrients should cooperate with each other and restrict each other, so as to protect and improve the body's immunity.

Fourth, advocate potato food as staple food

Using potato food instead of polished rice flour as staple food can provide a lot of vitamin C, potassium, dietary fiber, etc., among which yam, taro and sweet potato also contain mucin with immune promoting activity, which is very helpful to improve resistance. In addition to potatoes, eating more coarse grains and beans with dark red or black colors is also helpful to improve immunity.

Tip: Be sure to replace the staple food with potato food, instead of eating a big piece of baked sweet potato after eating a big bowl of rice. Remember not to eat fried potato food. You can heat it by cooking and stewing.

5. Zinc supplementation can be selected from cereals, coarse cereals and seafood

In China, zinc is closely related to immune function. Zinc can enhance the phagocytosis of cells, thus playing a bactericidal role. Zinc supplementation in adults can improve immunity.

Tip: Experts say that cereals are rich in zinc that is harmful to the immune system. Usually, you can choose whole-grain buckwheat noodles as the staple food, or try nutritious rice made of various miscellaneous grains. This staple food can not only fill your stomach, but also be a simple and excellent nutritional product. Other foods containing zinc include oysters, pig liver, chicken liver, peanuts, fish, eggs, beef and black sesame seeds.

VI. Supplementing yogurt with high-quality live bacteria acid

High-quality live bacteria yogurt can help the human immune system to work normally, which has been recognized by the medical and nutritional circles.

tip: as a beverage, green tea, scented tea and chrysanthemum tea are all good choices. Drink 2 to 3 small cups of yogurt every day, and it is best to choose the original yogurt that is freshly put on the shelf.

Japanese professors have found that gargling with black tea can prevent colds

Recently, gargling with black tea has become popular in Japan. In response, Professor Shimamura of Showa University School of Medicine said that gargling with black tea can prevent influenza. Professor Shimamura did an experiment. He divided 211 students into two groups: one group gargled with black tea twice a day; The other group didn't. Five months later, the group of students who gargled with tea were basically not knocked down by the cold virus.

This is because tea contains catechol, which is very high in black tea. It helps to inhibit the activity of oxygen free radicals in the human body, help the human body resist external viruses, and also curb tumor growth. Professor Shimamura said that studies have proved that black tea with a concentration of 5% can completely kill cold germs, while the concentration of black tea we usually drink is generally between 2% and 5%.

Professor Shimamura introduced the specific method of gargling: gargle once every day after getting up and after returning home, hold black tea in your mouth for 1.5 ~ 21 seconds, and then spit it out, and repeat it two or three times.

Professor Shimamura pointed out that in addition to black tea, green tea also has this effect. The better the quality of tea, the better the effect of preventing colds, while the inferior tea can hardly play this role.

at the turn of winter and spring, the whole family has a good way to prevent colds.

at the turn of winter and spring, one person catches a cold and the whole family suffers. How to help family members prevent colds? Professor Lin Shiming, who studies virus nanostructures, told reporters his good idea. On weekdays, Professor Lin will wash his hands for about 1 minutes before entering the office. After work, he will draw a piece of toilet paper to close the door and press the elevator. He teaches everyone to form good health habits, and prevention is the most important way to deal with the flu.

children

have a bowl of oatmeal for breakfast. The ingredients of oatmeal can resist bacteria and oxidation. Prepare 5 servings of fruits and vegetables for your child every day (each serving: half a bowl of vegetables and 1 fist-sized fruits), let him bring a kettle and encourage him to drink more water. Don't give your child supplements at random. Yang Xianhong, director of the Department of Traditional Chinese Medicine and Internal Medicine of Taiwan Province Chang Gung Hospital, pointed out that children have a heavy yang, so they are not suitable for eating ginseng and astragalus, otherwise their mouths will be dry and their mouths will be sore.

office workers

eat 7 servings of fruits every day, especially red, orange or yellow fruits and vegetables, because the carotene contained in them can enhance immunity. Scraping, use the Hegu point on the palm of your finger and the point on the calf until you feel the skin is red and swollen. Drink buqi tea. Chen Pinghe, director of the Department of Acupuncture and Trauma in the Affiliated Hospital of Taiwan Province Medical University, suggested that Astragalus membranaceus should be mixed with Saposhnikovia divaricata and Atractylodes macrocephala, and each of them should spend money on boiling water, which has the effect of invigorating qi.

Old people

Eat ginger porridge for breakfast. Ginger can warm the stomach and dispel cold. Eat high protein at least once a day, such as lean meat, fish, eggs or tofu. Press Yongquan point before going to bed. Old people's lower limbs are cold. Pressing Yongquan point can help qi transport and keep feet warm.

Tips: Keep in good health, and do a good job of preventing body dyeing. The six major anti-flu I recommended above are not only nutritious and anti-cold, but also of great help to your health, so you might as well eat more.