Balanced diet: the daily diet must be balanced, and the daily diet should include high-quality protein, high-quality carbohydrate, fresh fruits and vegetables, etc. Balanced diet, reasonable collocation, eating too much, not picky about food or partial eclipse, and making a good nutritional reserve for the body.
Supplementary nutrition: In daily life, you can supplement various nutrients needed by the human body by supplementing nutrients. Various nutrients play an important role in improving human self-protection, so it is necessary to supplement them in moderation.
Regular work and rest: regular work and rest, avoid staying up late, the injury of staying up late is irreversible, and it will affect health.
Appropriate exercise: Ensure the amount of exercise more than three times a week. You can choose yoga, walking, swimming, etc. according to your own situation, and each time it is better for 30-45 minutes.
Eat these in a balanced diet
Foods rich in protein: cattle, pigs and mutton; Fish, especially marine fish and shrimp; Eggs, tofu, bean products (such as soybeans); Nuts; Yeast (more than 50% protein in yeast), milk and dairy products (pure milk, yogurt, cheese).
Foods rich in vitamin A: animal liver, egg yolk, fish oil, milk or dairy products; Some fish; Blue and white fish, sardines; Fruits and vegetables: broccoli, carrots, pumpkins, spinach; Fruits: cantaloupe, mango, orange, cherries, etc.
Foods rich in zinc: seafood: oysters, scallops, etc., and other seafood with shells; Nuts or seeds (walnuts, almonds, peanuts, etc.); Animal viscera and meat and eggs (liver, lean meat, eggs, dairy products, etc.).
Foods rich in iron: animal liver, animal blood products, red meat and other animal foods.
Foods rich in vitamin C: kiwi fruit, tomatoes, green vegetables, carrots, winter dates, oranges, strawberries, etc.
What to supplement nutrition?
Protein: protein is the raw material for producing immune cells and immune molecules. Simply put, there are many immune cells in protein. When protein's intake is insufficient, it is easy to get sick.
Vitamin C: Vitamin C has antioxidant effect and is an indispensable vitamin for human immune system.
Iron: Iron deficiency can lead to anemia and reduce the ability to resist infection, especially for infants, pregnant women and lactating mothers.
Zinc: Zinc is a component of more than 0/00 kinds of enzymes in human body, especially for the development of immune system and the maintenance of normal function.
Lactoferrin: Lactoferrin has anti-microbial, intestinal development, iron absorption, immune regulation and other functions.
Vitamin A: Vitamin A deficiency may cause keratinization of respiratory, digestive, urinary and appreciation epithelial cells, which are vulnerable to bacterial invasion.
Selenium: Selenium exists in almost all immune cells, and selenium supplementation can obviously improve the body's immunity.
Probiotics: maintaining the normal microecological environment of the intestine plays an important role in resisting the invasion of foreign pathogens.
Yeast β glucose: it can reduce the risk of upper respiratory tract infection and exists in yeast cell wall.