Experts believe that as soon as possible to improve their immunity and adjust their physical state to the best is the fundamental way to prevent disease. To this end, experts have introduced several magic weapons that can rapidly boost immunity, such as eating more immune-enhancing foods and properly supplementing nutrition. However, as the saying goes, "it's not a big deal to eat a bite". Others, such as insisting on exercise, having a healthy lifestyle, and maintaining a good mood, are still one and the same.

Magic weapon 1: daily diet nutritional balance

Some people eat a lot of health products every day to maintain the body's immunity. They do not know that the best source of immunity is natural and healthy food.

Cai Qiming, the full-time vice president of the Chinese Preventive Medicine Association, pointed out that the most important thing to enhance the body's immunity is adequate nutrition and balance. Diversification of the daily diet, it is recommended to eat three to six servings of the staple food, two cups of milk, and about four to five servings of egg, fish, and beans in each of the three meals a day, and at least three servings of vegetables and two servings of fruit. Especially for office workers, vegetables and fruits are obviously insufficiently consumed. Therefore, we must remind ourselves that we must eat fruits and vegetables for each meal, and try to eat a variety of foods, do not always eat certain specific foods, which easily lead to nutritional waste .

Magic 2: Table common mushroom mushrooms

Which foods can improve the immune system most? Experts say that you can eat more foods that are rich in polysaccharides. Studies of polysaccharides have been shown to have positive effects on immunity.

Wang Feng, executive director of the China Nutrition Society and professor of nutrition and hygiene at the Fourth Military Medical University, told reporters that the immunity of the human body mostly depends on genetic genes, but factors such as diet, sleep, exercise and emotion are also very important. Has a relatively decisive influence. Currently recognized foods that can boost immunity are polysaccharides. Since the 1970s, some scholars have found that polysaccharides, such as large-scale edible fungi and plant polysaccharides, can help improve immunity, especially in mushrooms. An interferon-inducing agent that interferes with the synthesis of viral proteins and improves antiviral immunity.

He suggested that everyone eat more fungi, such as mushrooms, fungus, fungus, and white fungus, bamboo vines, etc., in addition to plant polysaccharides such as konjac, leeks, radishes, etc., but not a short time to eat a lot can improve immunity However, it should be taken regularly and regularly.

Magic 3: Milk, Garlic, Defend Health

In addition to polysaccharide foods, protein is an important element in enhancing immunity.

Professor Wang Feng said that protein is not only the basic element that constitutes human cells, but also constitutes the main component of leukocytes and antibodies. If the body is seriously deficient in protein, it will reduce the number of lymphocytes, resulting in decreased immune function, so be sure to eat more high-quality protein foods, such as fresh pork, chicken, duck, eggs, milk and dairy products, it is recommended Drink two cups of milk a day and maintain proper protein intake. Drink plenty of yogurt and drink beverages containing high quality lactic acid bacteria to promote microcirculation in the body.

In addition, do not ignore the "health guard" of garlic, eat two garlic cloves every day. Garlic is not only antioxidant, but also enhances immunity and anti-virus. It has an inhibitory effect on cytomegalovirus and can promote the transformation of T lymphocytes and increase the activity of white blood cells and macrophages.

Magic 4: Comprehensive supplement of trace elements

After paying attention to the daily diet and eating polysaccharide foods and quality protein, we cannot ignore whether the various vitamins in the body are adequate and balanced.

Professor Wang Feng pointed out that we must pay particular attention to vitamin supplements that mainly include VC, VE, and VB. Among them, VC can increase the ability of white blood cells to phagocytose bacteria and increase the content of interferon in blood. It is an effective anti-oxidant and immunity-enhancing vitamin. VE is a nemesis of free radicals and can also promote antibody production and enhance the role of immune cells. The vitamin B group is related to the production of antibodies and white blood cells in the body. The lack of vitamin B groups affects the number of lymphocytes and the production of antibodies. In addition, minerals are also one of the important roles that affect human immunity.

He suggested that ordinary people usually do not know what vitamins they lack in the end, so they may wish to add a special vitamin supplement supplemented with trace minerals, not only to energize people, but also to enhance resistance.

Magic 5: Adequate sleep against viruses

Sleep is also closely related to human immunity. Zhang Guangchao, secretary general of the China Cancer Society, said that scientific research shows that when sleeping, the body produces a type of sleep factor called muramic acid that promotes leukocytosis, macrophage activation, and enhanced liver detoxification, which in turn will invade bacteria. And the virus wiped out.

He said that when people enter sleep, various beneficial effects on the enhancement of immune function will begin immediately, so it is best to keep at least 8 hours of daily sleep, because long-term lack of sleep can cause damage to the body, including the ability to think, Decreased alertness and judgment, low immune function.

Magic 6: Less oil, less salt, less sugar, less wine

In addition to eating more immune-boosting foods, we also need to learn how to distinguish and reduce the number of foods that can reduce immunity.

Cai Qiming, the full-time vice president of the Chinese Preventive Medicine Association, said that many people like to eat sweets, but sweets can affect the production and activities of white blood cells and reduce the body's ability to fight diseases. In addition, eating too greasy is not conducive to the promotion of immunity, especially when taking too much bad fats such as trans fatty acids, the immune cells in the body will become "lazy" and can not function, so less oil when cooking Salt, especially fried foods.

In addition, as far as possible to prevent smoking, tobacco not only damages the heart and lung system, but also reduces immunity. Ingestion of too much alcohol will weaken the normal function of immune cells and affect the function of the liver and pancreas. It is recommended that you do not drink more than 100 milliliters of low-alcoholic beverages per day, do not exceed 250 milliliters of rice wine, and do not exceed one bottle of beer. In addition, although red wine can lower cholesterol, it should also limit one cup a day and not overdose.

Magic 7: Daily Aerobic Exercise

In addition to diet and sleep, exercise is also an important part of building a good resistance.

Zhang Guangchao pointed out that there was a study showing that if people exercise 30 to 45 minutes a day, 5 days a week for 12 weeks, the number of immune cells will increase, and the resistance will increase. The type of exercise is preferably mild or moderate aerobic exercise, and it should be carried out frequently. This will not only improve immunity, but also ease emotions and relieve stress.

He suggested that middle-aged people go out for a picnic on the weekend, and older people can choose to go for walks and Tai Chi in the morning or after a meal. For energetic young people, you can choose to swim or bike.

Magic 8: Keeping Optimism in the Mood

The last recipe for enhancing immunity is to maintain a happy and inward balance of heart, which is closely related to our immune system.

Cai Qiming, full-time vice president of the Chinese Preventive Medicine Association, said that immunity and human emotions are closely related. It has been found that hostility, grief, loss, sadness and other negative emotions can all lead to a decline in human immunity, and a cheerful and lively character. Pleasant emotions will improve human immunity. Therefore, human beings have the strongest immunity only when they are in a balanced and happy state.

In today's society, people are under great pressure, and some people do not know how to adjust, so that a great deal of psychological pressure and negative emotions affect the endocrine hormone component that has an inhibitory effect on immunity. This part of the population is more susceptible to colds or other diseases. The invasion of the disease. Therefore, you must always adjust your emotions to keep your mood happy and your mood optimistic.

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