Raising your own resistance is the most effective way to protect your health, especially during the epidemic season. The personal translation room is also the translation room for the community. The following article will provide some simple and easy-to-follow tips to improve your resistance through proper nutrition.
1. Strengthen resistance with nutrition
What is resistance?
Resistance is the body’s ability to fight pathogens from entering the body. There are two types of natural resistance and synthetic resistance. In which, the synthetic resistance benefits from proper nutrition, vaccination and regular exercise.
First of all, remember that a balanced diet is a prerequisite for maintaining a healthy body. A meal should eat a variety of nutrients: carbohydrates, fats, proteins, vitamins and minerals.
In addition, to improve the resistance, we need to eat more fruits and vegetables along with drinking more than 1.5 liters of water per day. Here is a list of foods that both enhance resistance and prevent the flu.
At the top of the list of foods to prevent flu is garlic. Fresh garlic can be used in everyday cooking. The garlic content recommended by experts is from 1-3 cloves of garlic a day for 1 person. Do not overeat as eating too much can be toxic. Garlic processing should crush or slice garlic then wait 10-15 minutes and then process to retain the maximum use of garlic. In addition, when processing, do not cook at too high a temperature. If you add garlic by cooking, you can use more than 3 garlic cloves in 1 day because in the cooking process some garlic’s uses may be partially lost.
Vitamin C is the key to enhancing resistance, because Vitamin C increases the production of white blood cells. Fruits containing a lot of vitamin C include grapefruit, citrus fruits, tangerines, lemons, … Because vitamin C is not stored in the body, vitamin C supplementation must be regular daily. For people with stomach pain can supplement vitamin C with some types such as guava, papaya, bok choy, cabbage, sprouts, … Vitamin supplementation increases the resistance for the baby by adding fruit. ration is essential.
Red bell peppers:
Red bell peppers contain 2 times more vitamin C than the citrus family. In addition, red bell peppers are also a rich source of beta carotene. Besides helping to increase resistance, vitamin C also works to keep skin healthy, while beta carotene helps to make eyes and skin healthier.
Broccoli contains abundant vitamins and minerals such as vitamins A, C, and E and is rich in quality C. This is the best vegetable for health that should be added to the menu of both dishes. family. The key to keeping the vitamins and minerals in broccoli is as short a cooking time as possible, or even without cooking.
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Papaya is another plant that contains high amounts of vitamin C. In addition, papaya has a digestive enzyme called papain, which has anti-inflammatory effects. Papaya is also rich in potassium, B vitamins and folate. All of them are beneficial for your general health.
Like papaya, kiwi is full of essential nutritional components, including folate, potassium, vitamin K and vitamin C. Vitamin C has the effect of increasing white blood cells to fight infection while the ingredients. Other kiwifruit helps your body function properly.
When you are sick, chicken porridge not only helps you have a good appetite, but also is a medicine. It helps to improve cold symptoms. In addition, chicken is also rich in B vitamins that help with intestinal immunity, increase resistance.
Shellfish is one of the foods that immediately come to mind when wanting to supplement zinc. Zinc is not well known as vitamins and other minerals, but it is extremely effective in helping immune cells perform its function well. Some types of shellfish can be mentioned as: crab, shellfish, clams, etc.
2. Some other measures to increase resistance
- Drink a lot of water.
- Keep personal and living environment hygienic.
- Eat cooked and drink boiled.
- Exercise regularly.
Eating these nutrient-rich foods is essential for a healthy immune system. However, it should be noted that a rich and varied diet is the key to a healthy body. Therefore, it is necessary to combine the above foods with other common food sources in the daily diet, combine with exercise, sports and drink plenty of water to have a perfect health.