提高自己的免疫功能 科学饮食保持良好的心理状态-看世界

提高自己的免疫功能 科学饮食保持良好的心理状态

疫情期间,多数人宅在家里,减少外出食欲不振,但切记一定要好好吃饭!民间通过饮食调节身体机能、战胜疾病的例子不胜枚举,越是疫情肆虐,我们越要好好吃饭,保证营养,科学饮食,才能提高自身免疫力,强力阻击病毒。下面跟随360常识网了解一下吧!

疫情期间,多数人宅在家里,减少外出食欲不振,但切记一定要好好吃饭!民间通过饮食调节身体机能、战胜疾病的例子不胜枚举,越是疫情肆虐,我们越要好好吃饭,保证营养,科学饮食,才能提高自身免疫力,强力阻击病毒。下面跟随360常识网了解一下吧!

During the epidemic, most people stay at home to reduce loss of appetite, but remember to eat well! There are numerous examples of people's diet regulating body functions and overcoming diseases. The more the epidemic is raging, the more we need to eat well, ensure nutrition and eat scientifically, so as to improve our immunity and strongly block the virus. Now follow 360 common sense net to understand!

那怎么吃才能提高自己的免疫功能呢?

How to eat to improve their immune function?

1、保持健康的一日3餐

1. Three meals a day to keep healthy

疫情期间,很多人是宅在家里的。因此特别提醒大家宅家的时候一定要有更多的计划,比如说要保持规律,要保持一个正常睡眠,不能熬夜,要保持我们健康的一日三餐,这里面强调一点,想保住抵抗力,必须吃三餐,不能去减餐,不能够说一天我就吃一顿饭。因为很多人在这个时候反倒生活不规律,所以早、中、晚餐都要吃。

During the outbreak, many people stayed at home. Therefore, I would like to remind you that when you stay at home, you must have more plans, for example, to keep a regular, normal sleep, not stay up late, to keep our healthy three meals a day, which emphasizes that if you want to maintain resistance, you must eat three meals, not reduce meals, not say I eat one meal a day. Because many people have irregular life at this time, they have to eat breakfast, lunch and dinner.

2、每天要保证4大类食物

2. Four kinds of food should be guaranteed every day

每天要保证四大类食物。这四大类食物要包含我们的谷薯类,也就是粮食类;蔬菜水果类;好东西类,也就是优质蛋白质食物类;第四个是油脂类,每天要吃到至少四大类食物。

Four kinds of food should be guaranteed every day. These four categories of food should include our cereals and potatoes, that is, food; vegetables and fruits; good things, that is, high-quality protein food; the fourth category is oil, and we should eat at least four categories of food every day.

3、每天要保证12种以上食物

3. More than 12 kinds of food should be guaranteed every day

就是你每天吃的食物,这四大类中至少要有12种食物以上,就认为你的营养是一个能够帮你提高抵抗力的水平。

It's the food you eat every day. There must be at least 12 kinds of food in the four categories. It's considered that your nutrition is a level that can help you improve your resistance.

4、一周至少要吃25种以上食物

4. Eat at least 25 foods a week

也就是说你这一个礼拜至少吃到25种以上的食物,就认为是营养比较均衡,能够增强抵抗力的一个饮食。

That is to say, if you eat at least 25 kinds of food in a week, it is considered to be a diet with balanced nutrition and enhanced resistance.

简而言之,我们每天粮食类也就是谷薯类至少吃三两以上的粮食,不超过一斤左右的主食,这在一天中就是3-10两的主食。当然这是指的细粮或者是粗粮,大米、白面等等这样的食材,再配合一部分的谷薯类,就是像红薯、山药、芋头以及土豆等这些食材,就是我们所说的粮食类。

In short, we eat at least three or two grains a day, not more than a jin of staple food, which is three to 10 liang of staple food in a day. Of course, this refers to the fine grain or coarse grain, rice, white flour and other ingredients, and then some of the cereal and potato, such as sweet potato, yam, taro and potato, which is what we call food.

第二类就是蔬菜水果类,每天应该吃到一斤到两斤,能够达到满足你营养的基础需求。既补充了充足的维生素又能吃上我们所要的膳食纤维。

The second category is fruits and vegetables. You should eat one jin to two Jin every day to meet your basic nutritional needs. It can not only supplement enough vitamins but also eat the dietary fiber we need.

第三个就是要把好东西吃到位,也就是肉、蛋、奶、豆制品,其中每天肉至少要吃到2两到3两,蛋吃1到2个,奶喝1到2袋,再吃一点豆腐,就构成了你增强体质,增强抵抗力的优质蛋白质组合。

The third is to eat good things in place, that is, meat, eggs, milk and bean products. Every day, you should eat at least two to three liang of meat, one to two eggs, one to two bags of milk, and then a little tofu, which constitutes a high-quality protein combination for you to strengthen your physique and enhance your resistance.

要有一点点油脂做保护,每天2~3勺油。

There should be a little grease for protection, 2-3 tablespoons of oil every day.

如果您遵循了这样的四点建议,就能达到既能够满足一日三餐的营养需求,又能够增强抵抗力的通用性原则,不论是在老年人、成年人、儿童,都是基本适用的。当然不同可能有各自不同的特点,我们在这样基本原则之下再进行调整。

If you follow these four suggestions, you will be able to meet the nutritional needs of three meals a day and enhance the general principle of resistance, which is basically applicable to the elderly, adults and children. Of course, differences may have their own characteristics. We will adjust them under such basic principles.

如何提高自身的免疫力?

How to improve their own immunity?

加强身体锻炼,根据自己的身体状况制定一张健身计划表,选择每周五早上慢跑运动,慢跑的时间应该控制到1个小时,因为起初自身免疫力系统低,所以不能承受高强度的劳动。同时饭后散步半小时,让自身消化系统功能得到增强。

Strengthen physical exercise, make a fitness plan according to your physical condition, choose jogging every five mornings, jogging time should be controlled to one hour, because at first, your immune system is low, so you can't bear high-intensity labor. At the same time, after a half-hour walk, so that their digestive system function can be enhanced.

保持良好的心里状态,放慢自己的生活节奏。现在的生活压力很大,很多年轻人都会出现脾胃不适,情绪不佳,一点小事情都会急躁,所以应该提高自己的心理素质,让自己能够承受来自外界的压力,更好的适应环境。

Keep a good mental state and slow down your life. Nowadays, there is a lot of pressure in life. Many young people will suffer from stomach and spleen discomfort, bad mood, and a little bit of impatience. Therefore, we should improve our psychological quality so that we can bear the pressure from the outside world and adapt to the environment better.

补充各种维生素,增加丰富的营养,多补充各种水果蔬菜。维生素C中含有大量的微量元素,可以更快的提高自身的免疫系统。每天晚上补充一袋牛奶,增加自身抵抗力,多吃西兰花,胡萝卜,梨等各种新鲜水果,西兰花既能起到美白皮肤的效果,又能起到抗癌的作用,所以要大量补充各种维生素,身体会慢慢得到恢复。

Supplement various vitamins, increase rich nutrition, and more fruits and vegetables. Vitamin C contains a lot of microelements, which can improve the immune system faster. Add a bag of milk every night to increase your resistance. Eat more fresh fruits such as broccoli, carrots, pears, etc. broccoli can not only whiten your skin, but also fight cancer. Therefore, you need to supplement a large number of vitamins, and your body will recover slowly.

养成良好的生活习惯,每天至少保证8个小时的睡眠,同时吃饭不要吃得太饱。不要常常对着电脑打游戏,也不要整天吃饭睡觉不规律。很多家长特别溺爱孩子,什么都替孩子做好了,导致孩子形成一种懒散的习惯,所以睡觉总是熬夜,造成精气神不够,神经衰弱的现象,所以提高自身的自制力,保证充足的睡眠非常重要。

Form a good habit of living, at least 8 hours of sleep every day, and eat not too full. Don't often play games on the computer, and don't eat and sleep irregularly all day. Many parents dote on their children and do everything for them, which leads to their children's lazy habit. Therefore, they always stay up late to sleep, resulting in the phenomenon of insufficient energy and spirit and neurasthenia. Therefore, it is very important to improve their self-control and ensure adequate sleep.

多劳动,通过劳动可以加强自身的锻炼。现在随着社会经济的发展,人们都往往最容易忽视一种富贵病的来源。富贵病就是由于自身平时生活懒散,能够舒服就越想更加享受,造成自身抵抗能力弱,还有部分大学生成天呆在家里面当宅男宅女,无疑是遇到了外界的天气变化,会发现自身的身体抵抗能力偏弱,因此加强劳动锻炼非常重要,从小就要让孩子们吃饭要洗手,要做一些简单的家务劳动,让他们变得勤劳起来。

More labor, through labor can strengthen their own exercise. Nowadays, with the development of social economy, people tend to neglect the source of a kind of wealth disease. Rich and noble disease is due to their lazy life, the more comfortable they want to enjoy it, resulting in their weak resistance. Some college students stay at home all day long to be house men and house women. Undoubtedly, they encounter external weather changes, and will find that their physical resistance is weak. Therefore, it is very important to strengthen labor exercise. Children should wash their hands when they are young Some simple housework, let them become industrious.

学习心里疗法,走出外面的世界多去看看,会发现生活中的美好事物,同时阅读一些心里书籍,观看一些心里访谈节目。在中国这个社会里面,孩子们最缺乏的应该是心里教育常识,很多朋友们就会出现这样那样的心里问题,包括思想极端,社会抗压能力弱的问题,所以心里素质的提高需要自身常常修炼自己,凡事想开点,看得长远点,自然疾病不会找你的麻烦。

Learning psychotherapy, going out of the outside world to see more, will find the good things in life, while reading some psychological books, watching some psychological interview programs. In Chinese society, what children lack most is common sense of mental education. Many friends will have such and such mental problems, including extreme thinking and weak social pressure resistance. Therefore, the improvement of mental quality requires constant self-cultivation. If you want to be open-minded and look at the long-term, natural diseases will not trouble you.

出门在外上班要根据天气的变化,多增加衣服。不管别人穿的多么光彩,那么你也要注意温度的变化,当人的抵抗力弱的时候,那么在遇到天气寒冷就要多穿衣服注意保暖,平时晚上多泡泡热水脚,生活中要拒绝食用垃圾零食,特别是夏季很多朋友们特别爱吃雪糕,这就会造成自身的寒气太重,时间长了就会发现全身都是病,所以说提高自制力显得十分重要哦。

When going out to work, we should add more clothes according to the weather. No matter how glorious others wear, you should also pay attention to the change of temperature. When people's resistance is weak, you should wear more clothes and keep warm when it's cold. You should bubble hot feet at night, and refuse to eat junk snacks in life. Especially in summer, many friends love ice-cream, which will cause their own cold air to be too heavy, and they will have hair for a long time Now the whole body is sick, so it is very important to improve self-control.

能够不吃药的情况下解决身体问题,那么就拒绝药品的服用。当人生病的时候,很多朋友们就会去打针输液,特别是在人感冒的时候,如果是简单的嗓子发炎,那么看看有没有更好的食疗办法,可以让自己的身体快速康复,能够通过针灸和理疗的办法解决疾病,就不要让自身服用更多的药物,造成身体内药物太多,慢慢的就会发现喝啥药也不管用了,这时候免疫力就会降低。同时当自己真的生病的时候要及时的治疗,不要拖延时间造成慢性问题,给解决疾病带来困扰。

If you can solve your physical problems without taking medicine, then refuse to take the medicine. When people are ill, many friends will go for injection and infusion, especially when people have a cold. If it's a simple throat inflammation, see if there's a better diet therapy method, which can make your body recover quickly. If you can solve the disease through acupuncture and physical therapy, don't let yourself take more drugs, causing too many drugs in your body. Slowly It will be found that no matter what medicine you drink, your immunity will be reduced. At the same time, when you are really sick, you should treat it in time, and do not delay the time to cause chronic problems, which will bring trouble to solve the disease.

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