How can I eat fast?Experts give suggestions

The home life during the epidemic is inseparable from the word "eating", but what should different people eat to be more scientific?How to eat the most nutritious?

On December 20, Wuhan Disease Control experts suggest that you accept this "Dietary Guidelines for Various People during the Epidemium"!

1

General crowd

Nutrition is closely related to immunity, and reasonable nutrition and balanced diet are critical to improving immunity and maintaining health.

Daily diet should have diverse foods. At least 12 kinds of foods are consumed every day, at least 25 kinds of foods per week, so as to achieve thickness, vegetarian allocation, depth, and dryness.

Eat a staple food for each meal, and appropriately increase the proportion of whole grains and potatoes, including corn, millet, oats, buckwheat, sweet potatoes, miscellaneous beans, etc.

Properly increase fish, poultry, eggs, lean meat, milk, soy products and other high -quality protein foods to consume appropriate amounts of animal liver.

Eat more fresh vegetables and fruits, at least 300 grams of vegetables per day, 200-350 grams of fruits, and choose more fresh, dark fruits and fruits.

Code meals, regular and quantitative, diet, no overeating, but diet and develop good eating habits.

Light diet, control the use of oil and salt sugar in cooking, use steaming, cooking, stewing, etc., and fry less.

Active drinking water, recommended white water or tea, adults 1500-1700 ml a day, increase drinking water if necessary; it is not recommended to drink sugary drinks, and do not recommend drinking.

You can choose fruits, raw vegetables, dairy products, and appropriate amounts of nuts as snacks.

Active exercise, adhere to medium -strength physical activity of 30 minutes a day, avoid sedentary for a long time, and ensure adequate sleep.

2

pregnant woman

Food diverse and food types should be increased as much as possible. Daily foods should include food potato, fresh vegetables and vegetables, livestock, poultry fish, eggs, milk, soy nuts and other foods.Fruits, guarantee nutritional intake, but quantity.

Pay attention to diet hygiene, purchase fresh sanitary ingredients, wash your hands and ripes, and recommend public chopstick spoons or meals.

Discard meals, drink enough water, it is recommended to drink white water or tea, drink without drinking or less sugar drinks, avoid strong tea and coffee, do not eat high oil, salt, high sugar food, and tobacco and alcohol.

Lack of sunshine or insufficient outdoor activities in winter, 10 μg/d of vitamin D supplements can be taken; pay attention to the supplement of folic acid and iron, supplement 400 μg of folic acid a day before pregnancy, last for 3 months, and continue to supplement 400 μg of folic acid per day during pregnancy;When you choose iodized salt, you can choose the nutrient supplement with the doctor’s advice reasonably.

Those with severe early pregnancy reactions can eat a small amount, the first choice for carbohydrates, which are rich in carbohydrates, and can digest grain and grain foods. Properly supplement vitamin B1, vitamin B2, vitamin B6 and vitamin C.

Proper physical activity and do a good job of weight management.

During the pregnancy period of the epidemic, self -protection should be performed, paying attention to indicators such as blood pressure and blood sugar. If abnormalities, please follow the doctor’s advice.

Maternal milk should be prescribed as soon as possible after childbirth, and breastfeeding.

During the maternal "confinement", the food is diverse but but there is no amount of food. There are no taboos of special foods. Drink plenty of soup, but you should eat meat while drinking soup.Attach importance to the entire lactation nutrition, and ensure that the entire lactation is sufficient and balanced to continue breastfeeding.

Keep a happy mood, sufficient sleep, learn to release stress, and avoid anxiety.

3

child

Food is rich in types, 12 or more per day, 25 or more per week.Including potato, vegetables and fruits, fish, poultry eggs, milk, beans, and nuts, etc., to achieve vegetarian vegetarian, coarse details, colorful and colorful.

Eat more fresh vegetables, fruits, soybeans, milk, and cereals.300-500 grams of vegetables per day to eat vegetables for meals, and dark vegetables account for more than half.Eat fish, poultry, eggs, lean meat, preferably fish, shrimp, poultry and lean meat, and eat less fat.

The food is reasonable. Use stewed or cold, and bake less with fried.Put less oil and salt, and the diet is light and not greasy.

Drink water, the first choice of white water, and a small amount of water.6-10 years old children drink 1,000 ml of water per day, 1100-1300 ml of 1100-1300 ml per day, 1200-1400 ml of 14-17 years.Drink less or do not drink sugary drinks, and drink alcohol.

Three meals a day, regular quantitative, good breakfast, full lunch, and moderate dinner.Laren meals and takeaway.Wash your hands before meals, use public chopsticks, and do not waste food.

You can choose natural, fresh vegetables, fruits, dairy products and nuts as snacks.Eat less fries, spicy strips, candy and other high -oil, high salt and high sugar foods.

Do not eat or picky, cultivate healthy eating habits.

When buying packaging food, use the nutritional component table to find foods with high nutritional value."Three None" foods without expire and production date, no quality qualification certificate, and no manufacturer.

Eat the balance, as many outdoor activities as possible, and insist on the high -strength physical activity every day for more than 1 hour, such as running, playing, etc.

Reasonable schedules, ensuring sufficient sleep time, children and elementary school students are 10 hours a day, 9 hours of junior high school students per day, and high school students 8 hours a day.

4

Elderly

Adhere to diverse foods, including grain, vegetables, algae, egg milk, aquatic products, livestock and poultry meat, and soybeans, fruits, nuts and other types of foods.

Make fine food to adapt to the ability of the elderly to chew and swallow.

Increase the intake of high -quality protein foods such as egg milk, aquatic products, livestock and poultry meat, and soybean.

Fresh fruits are not less than 200 grams. Multi -choice of lemon, kiwi, orange, grapefruit, cherry and other fruits rich in vitamin C.

Ensure that the amount of vegetables that eat daily is not less than 300 grams, and dark leafy vegetables account for 1/2; choose mushrooms, fungus and other fungal algae foods.

A small amount, active enough drinking water.100-200 ml each time, 1500-2000 ml per day.

Moderate nutritional supplement.In the case of poor eating status, you can take the elderly nutrition formula powder, protein powder, vitamins and mineral supplements.

Do not drink alcohol, do not listen to the exaggeration of publicity.

Maintain a positive attitude, perform moderate exercise, work regularly, and ensure adequate sleep.

5

New Crown Virus Infertility

Nutritional therapy is the basis for comprehensive treatment of new coronary virus infections, and it should be implemented in the entire process of treatment and rehabilitation.Standard nutritional therapy helps to improve the nutritional status and clinical ending of the new crown virus infection, reduce medical expenses, and improve their quality of life.

For home patients infected with new coronary virus, they follow the balanced diet, so as to diversify food, maintain good eating habits, arrange three or small meals a day, and eat regularly and quantitatively.Food should be soft and easy to chew, swallow and digest. If necessary, it is made into liquid food, semi -liquid or soft food.Avoid fried, fatty, sweets, spicy stimuli and other foods and condiments.

Patients can give appropriate energy based on their own weight and activity status, try to achieve and maintain healthy weight, maintain reasonable body fat and waist circumference; maintain an appropriate amount of physical activity; avoid excessive weight and volatility of excessive weight.

Ensure sufficient protein intake.Properly increase foods rich in high -quality protein, preferably fish, poultry, eggs, lean meat, milk, soybeans and its products.If necessary, you can take protein supplements.Try to avoid processed meat, animal oil and other intake of fertilizer, smoke and pickling.

Ensure sufficient fresh vegetables and fruits.To make vegetables per meal, choose more dark vegetables; so as to have fruits daily to avoid using fruit juice instead of fresh fruits.

Ensure enough drinking water.1500-2000 ml daily, drinking water in a small amount.Try to choose boiled water or light tea, do not drink or drink less sugar drinks.Avoid drinking.

For patients with poor appetite and poor eating ordinary diet and elderly patients, under the guidance of physicians or clinical nutritionists, they can use oral nutritional supplements, special medical use formula foods, intestinal nutrition and other supplementary energy and various nutrients;Patients with critical illnesses are the first internal nutrition of the intestinal. If necessary, use extra -intestinal nutrition and strengthen the monitoring and follow -up of nutritional therapy.

For new coronary virus infections with chronic diseases such as diabetes, hypertension, hyperlipidemia, hyperuricemia, and kidney disease, they should follow the principles of nutritional therapy of chronic diseases at the same time, and combine patients’ disease status and metabolic characteristics.Develop individualized nutritional treatment plan.

From: Extreme News

Source: Nanchang Evening News

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