Enhance resistance is the key to protect your health out of respiratory diseases
Resistance protects the body from external forces, fighting harmful agents such as viruses, bacteria, fungi, parasites.
11/18/2020 5:09:01 PM
Below are 6 tips of Dr. Le Thi Kim Dung - Pediatric Specialist of CarePlus:
1. Develop a diet full of groups of substances as recommended by the Vietnam National Institute of Nutrition: starch, vegetable and fruit, protein, milk, and fat. Full of nutrients, we have a healthy immune system.
2. Supplementing micronutrients including vitamins and minerals not only vitamin C but also vitamins A, D, E, iron, zinc, selenium, and antioxidants like flavonoids.
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Vitamin C: supports the produced interferon - protein of the immune system, inhibits the synthesis of new viruses. Sources of vitamin C including in guava, oranges, tangerines, grapefruit, grapes, tomatoes, cauliflower, radishes, bell peppers.
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Vitamin A and Beta-carotene: Vitamin A is found in animal liver, egg yolks. Beta-carotene (precursor of Vitamin A) is found in yellow, orange, and red fruits and vegetables such as carrots, sweet potatoes, pumpkins, papaya.
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Vitamin E increases immunity, participates in the metabolism of cells, protects cell membranes from oxidation. Source of vitamin E: soybean oil, sunflower oil, olive oil, nuts, and dark green leafy vegetables.
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Vitamin D has different roles in the immune, digestive, circulatory, and nervous systems. The source of vitamin D synthesis is in the skin under the influence of solar ultraviolet radiation B (UV-B) accounting for 80-90% and about 10-20% due to diet. Therefore, sunbathe for 15-30 minutes daily, increase the use of foods rich in vitamin D such as fish liver, egg yolks, fish, seafood or consult your doctor if you need to supplement vitamin D with the drug.
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Minerals such as selenium, iron, and zinc are extremely important. Selenium is a powerful antioxidant, found in brown rice, barley, fish, shrimp, seaweed. Zinc is abundant in shellfish and seafood such as oysters, crabs. Iron is abundant. in: red meat, animal liver, spinach, broccoli, nuts.
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You can add micronutrient products instead according to the instructions of medical staff, should not buy and use arbitrarily.
3. Drink enough water including water, juice, milk, soup, etc.
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Children from 6 months - 3 years old: about 1 liter/day
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Children from 3 years old: 1.3 liters/day
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Children over 10 years old, adults: 1.6 - 2.4 liters/day depending on their activity.
Do not wait until thirsty to drink water because this is not good for the body. It is necessary to divide the times to drink water throughout the day. Drink a moderate amount of water instead of too much at once. Soft drinks and caffeinated beverages cannot replace filtered water.
4. Sustainable life:
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Exercise regularly. jumping rope, running, doing aerobic exercise at home, etc.
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Get enough sleep: go to bet early especially in young children, get enough sleep to help the body relax
5. Washing hands often, avoid putting hands on the face, cleaning the house frequently, keeping the environment well-ventilated.
6. Immunization: Avoid the diseases that impair resistance