Nutrition is immunity.

Editor’s Note: Food is the material basis for human survival, and it supplies all kinds of nutrients necessary for human body. The quantity and quality of nutrients contained in different foods are different. Therefore, whether the food composition in the diet is reasonable, that is, whether the quantity and quality of nutrients provided are appropriate and whether the proportion is appropriate, is very important for maintaining the physiological function, growth and development, promoting health and preventing diseases.

The third week of May is "National Nutrition Week". In order to further popularize the concept that "nutrition is a good doctor", we specially invited nutrition experts to deeply interpret the theme of this nutrition week, "Milk beans add nutrition, less oil is healthier", and promote nutrition and health knowledge to enter thousands of households. This year, the theme of Nutrition Week "Milk beans add nutrition, less oil is healthier" aims to guide the public to pay attention to the nutritional value of milk and beans, and emphasize the importance of reducing oil intake for health.

There are many kinds of nutrients from food, and about 40 kinds are needed by human body. According to their chemical properties and physiological functions, they are divided into five categories, namely, protein, lipids, carbohydrates, minerals and vitamins. Nutritional intake is necessary to maintain the normal function of the immune system and plays a key role in improving immunity. Immunity is an important mechanism for the body to fight pathogens and maintain health. Nutrition affects the development and function of the immune system, and nutrition has a vital impact on the development and function of the immune system. Various nutrients, such as vitamins, minerals, protein and fat, are involved in the formation and activity regulation of immune cells, which is very important for the normal operation of immune response. Immune cells are the core components of the immune system, including T cells, B cells, macrophages and natural killer cells. These immune cells need proper nutritional support to maintain their normal functions. For example, protein is the basic component of immune cells, while vitamins and minerals play an important role in regulating the activity of immune cells and resisting pathogens. Nutrition can also produce antioxidants in the body. Antioxidants such as vitamin C, vitamin E and β -carotene are helpful to reduce the production of free radicals and protect immune cells from oxidative damage. Adequate intake of foods rich in antioxidants is helpful to maintain the healthy state of immune cells and improve immunity.

Adequate nutrition intake is very important for maintaining the normal function of immune system and improving immunity. By ingesting foods rich in vitamins and protein, diversifying food choices, controlling the intake of sugar and salt, and adopting a healthy lifestyle, we can provide adequate nutritional support, enhance immunity and keep healthy. It is important that these measures should become part of our daily life, not just short-term behavior. By adhering to healthy eating habits and lifestyles for a long time, we can improve our immunity, reduce the risk of diseases and enjoy a healthier life.

Adding nutrition to milk beans: the perfect combination of high-quality protein and comprehensive nutrition

As an important source of high-quality protein, the nutritional value of dairy food can not be ignored. Animal milk, such as milk, goat milk and camel milk, is rich in essential amino acids needed by human body and has high biological value. In addition, milk food is rich in minerals and vitamins such as calcium, phosphorus and vitamin D, which plays an important role in promoting bone health and preventing osteoporosis. Lactose in milk can also promote the absorption of minerals such as calcium, iron and zinc. Adequate intake of milk and dairy products is beneficial to human health, especially to muscle and bone health. It is recommended to consume 300-500 ml of liquid milk or a considerable amount of dairy products every day. At present, the actual intake of most residents in China is far below the recommended amount, and more intake is encouraged.

It can increase the intake of milk and dairy products in many ways, such as adding it in baking, stewing and other cooking processes, which is nutritious, healthy and delicious. When choosing milk and dairy products, look at the ingredient list and nutrition label first, and you can’t replace milk with milk-containing drinks. Lactose-intolerant people can choose lactose-free and low-lactose milk or fermented dairy products such as yogurt and cheese; Overweight, obese and hyperlipidemia people can choose skim milk or low-fat milk.

As an outstanding plant food, bean food also has rich nutritional value. Soybean, mung bean and red bean are rich in protein, dietary fiber, minerals and vitamins. Soybean, in particular, has a protein content of over 40%, and its amino acid composition is close to human needs, so it is a high-quality plant protein source. In addition, dietary fiber in legumes plays an important role in promoting intestinal peristalsis and preventing constipation. Soybean products are usually divided into non-fermented bean products and fermented bean products. Non-fermented bean products include bean curd, soybean milk, dried bean curd, bean curd skin, yuba, etc., which are made by soaking, grinding, deslagging, boiling and molding. Fermented bean products, such as fermented bean curd, douchi, bean paste and soybean sauce, are usually fermented by microorganisms, thus having a unique flavor. Soybean is rich in protein, unsaturated fatty acids, calcium, potassium and vitamin E, which is suitable for all people. It is suggested that adults consume an average of 15-25 grams of soybeans or equivalent amounts of soybean products every day. Soybean and its products are an important food source for vegetarians in protein, and they should be taken in sufficient amount every day. The average daily intake of vegetarian people should be 50-80 grams, and that of egg white people should be 25-60 grams.

The nutritional advantages of the combination of milk and beans are very prominent. High-quality protein, minerals and vitamins provided by dairy foods complement each other with dietary fiber, plant protein and other nutrients in bean foods, forming a comprehensive and balanced nutritional system. This kind of nutrition collocation is helpful to meet the human body’s demand for various nutrients and promote health.

Less oil is healthier: scientific diet helps healthy lifestyle

Too much oil intake is harmful. Oil is one of the important nutrients needed by human body, but excessive intake will have adverse effects on health. Excessive oil intake will lead to excess energy and increase the risk of chronic diseases such as obesity, hypertension and hyperlipidemia. In addition, the oxidative decomposition of oil in the body will produce harmful substances such as free radicals, which will cause damage to cells and accelerate the aging process. There are four ways to reduce and control oil in the kitchen. First, use less animal fat, and vegetable oil is recommended for cooking. The nutritional composition of different cooking oils is different, so change the varieties appropriately when purchasing cooking oils. The second is to use an oil control pot to reduce cooking oil. You can use a graduated oil control pot for home cooking, and use oil quantitatively and control the total amount. It is suggested that adults should consume 25-30 grams of cooking oil every day. The third is healthy cooking to cultivate a light taste. When cooking, try to use less oil methods such as steaming, boiling, stewing, stewing and cold salad to avoid high-oil cooking methods such as frying and frying. This can not only reduce the oil intake, but also keep the original flavor of food, which is more conducive to health. The fourth is to control the temperature and oil temperature. When cooking, we should pay attention to control the temperature and oil temperature, so as to avoid the oxidation of fatty acids in food caused by too high oil temperature and generate compounds harmful to human body. At the same time, too high oil temperature can easily cause food to burn and produce harmful substances.

In order to maintain a healthy lifestyle, we should control oil intake scientifically and reasonably. First of all, we should reduce the intake of saturated fat and trans fat, such as animal fat and fried food; Secondly, it is necessary to increase the intake of foods rich in unsaturated fat, such as olive oil, nuts, fish, etc.; Finally, we should pay attention to the cooking methods of food, and try to choose low-oil cooking methods such as steaming, boiling and stewing to reduce the use of oil.

In addition, we can reduce the fat content of the whole diet by increasing the intake of low-calorie and high-nutrient foods such as vegetables, fruits and whole grains. These foods are rich in nutrients such as dietary fiber, vitamins and minerals, which help to promote intestinal health, improve immunity and prevent chronic diseases.(Liu Lingying, Zhao Shuanglin)