Home time, how to eat health?Harbin Medical nutrition expert recommended "home health recipe"

People's Network Harbin October 5 (Yang Xuenan) National Day holiday, many Heilongjiang residents respond to epidemic prevention and control calls, choose to have a holiday, home. For a week, home time, while relaxing, nutrients should be followed. Deputy Director of the Nutrition and Food Sanitary Research Department of the Harbin Medical University, Dr. Feng Ren South, from the perspective of nutrition, and it is recommended that the home time should also be regular, reasonable diet.

At least 8 cups of water per day

Feng Yansan suggested that it is necessary to keep sufficient liquid intake during home. If there is no strenuous exercise, drinking water per day should reach 1700 ml, about 8 cups of water. A sufficient moisture can make the mucosa cell barrier in the human body firm. Plenty of moisture can also make metabolism more active. The immune system is also "energy consumption", drinking water helps energy delivery, enabling the immune system to get enough energy and substances, and improve the human immune function.

Fish, meat, egg, milk, beans, increase quality protein

Protein is a material basis for maintaining immune functionality. The food source of high-quality protein is mainly fish, meat, eggs, milk and soybeans. Chinese resident balance meal Tower recommended 25-35 grams of soybeans, 40-75 grams of livestock and poultry meat, 40-75 grams of water products, 50-40 -50 grams, milk and dairy products 300 grams.

How should various protein foods choose? Feng Yansan suggested that yogurt is better than milk. Yogurt contains a variety of probiotics and probiotics, as well as fewer lactose, more beneficial to digestion. But most yogurt has added more sugar in the market, and excessive intake will be converted to internal organs. It is recommended to choose the fermented yogurt in the lescoe, and drink before meals. Animal liver is also high-quality protein, in addition to protein, also contains vitamin A, vitamin D, iron, zinc, selenium, and the like vitamins and minerals. Meat is also the main source of replenishing protein, should not choose fatty chicken, goose, fried meat, otherwise affecting digestion, not conducive to the maintenance of intestinal flora, difficult to control weight.

A variety of vegetables, the right amount of coarse grains, supplement all kinds of vitamins

There should be more vitamins during the home, and the minerals will help maintain immunity. Such as onions, bactera (mushrooms, fungus, white fungus, kelp, seaweed, etc.), broccoli, radish, spinach, celery, pumpkin, tomatoes, appropriate amount of ginger, garlic, etc.

The staple food food can be added to the coarse grains, such as oatmeal, buckwheat, black rice, black beans, etc., rich in nutrients such as vitamins, minerals and dietary fibers. Helps improve the human body's immunity to help the body to restore their vitality.

Supplementary dietary fiber, increase satiety

Dietary fibers can increase the feeling of human satiety, and reduce the absorption of fat in food, reduce the thermal ratio of fat in the diet, relatively control and reduce the total energy of the diet, to avoid excessive heat, which can cause excessive accumulation of fat in the body. It can achieve the purpose of controlling weight weight loss. Fruits and vegetables rich in dietary fibers include pineapple, kiwi, pear, banana, tomato, cabbage, cucumber, western dish, bean corner, etc., coarse grains and beans, algae, etc. are also rich in dietary fibers.

It should be noted that the fruit is a healthy food, but some fruits contain a large amount of sugar, still should not take a lot of intake, avoid sugar intake exceeding the standard. At the same time, try to avoid sweets and sweet drinks, high-salt diet, adult salt intake should be less than 5 grams (less than 1 teaspoon).

Daily guaranteed 7 hours sleep, 1 hour movement

Feng Yinan reminded that during the home, it is necessary to "eat well", but also pay attention to ventilation and keep warm. Window windows every day, keep the air fresh, room temperature is maintained at about 25 ° C. Keep regular work, suck enough sleep, not less than 7 hours a day. A sufficient rest ensures that the body continues to resist the pathogenic microorganism. The accumulated exercise is not less than 1 hour per day. You can choose to open an open space, run, use a home treadmill and other sports equipment, exercise with online fitness video, do yoga meditation, etc., improve sleep, relax.

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