No.1 Choose some potato food to staple food

Food such as potatoes, sweet potatoes, purple potatoes, yams, and taro are rich in vitamin C, vitamin B1, potassium, dietary fiber and mucin which promotes immune activity. They can improve immunity and compare with rice and white noodles, they provide less energy, and the dietary fiber they contain makes people feel full, prolong stomach emptying time so that people won’t feel hungry easily.

No2. Ensure quality protein intake

It is recommended to eat one egg, 40-75g of livestock meat, 40-75g of seafood, 300g of milk or yogurt, 100g of tofu or 400ml of soy milk. Do not consume fatty meat, meat skin, and cream. Adopt the cooking methods of steaming, boiling and stewing to reduce the intake of cooking oil.

No3. Increase the moderate intake of vegetable

Consume 300-500g of vegetables every day. Vegetables are rich in dietary fiber, which can control total energy intake. It is recommended to consume dark green vegetables such as broccoli, spinach, kale and lettuce, which are rich in folic acid necessary for the synthesis of immune substances.

No4. Moderate fruit intake

Consume 200-350g of fruit every day. Do not eat too much fruit because they are rich in sugar and excessive intake will increase the total energy intake and cause obesity. Fresh fruit is preferable instead of dried fruit. It is recommended to consume fruits rich in vitamin C, such as strawberries, oranges, and kiwifruit, to improve immunity. It is important to clean them up before eating.

No5. Avoid the intake of snacks rich in fat, sugar, and salt, and drinks rich in sugar

Do not eat too many packaged snacks such as pastries, cookies, chips, and spicy strips, and do not eat too many nuts because, for one thing, they will lead to excessive intake of energy which will be converted into fat, and for another, they will increase the risk of various chronic diseases.

No6. Do exercises moderately

Since outdoor exercises are limited, it is recommended to do exercises at home for more than 30 minutes every day until you are sweaty.

No7. Stay in a good mood and get enough sleep

Excessive anxiety and lack of sleep affect immunity. Please keep a calm mind.

No.1 适当选择薯类食物代替一部分主食

比如土豆、红薯、紫薯、山药、芋头等。这些食物富含维生素C、维生素B1、钾和膳食纤维，还有能促进免疫活性的黏蛋白。一方面，可以帮助提高免疫力；另一方面，相比大米、白面，其提供的能量较低，所含的膳食纤维容易使人产生饱腹感，胃排空时间长，不易感到饥饿。

No2. 保证优质蛋白质的摄入

每日建议鸡蛋1个、畜禽肉40-75g，海产品40-75g、牛奶或酸奶300g、豆腐100g或豆浆400ml。尽量不选择肥肉、肉皮、奶油等。烹调方式以蒸、煮、炖为佳，减少烹调油的摄入。 

No3. 适当增加蔬菜摄入

每日摄入蔬菜300-500g, 蔬菜中的膳食纤维含量丰富，可帮助控制总能量摄入。建议可多选择西兰花、菠菜、芥蓝、莴笋的深绿色蔬菜，这些蔬菜中含有丰富的叶酸，叶酸是免疫物质合成所必须的因子。

No4. 水果摄入要适量

每日选择水果200-350g即可，不可摄入过多，因为水果糖分含量高，大量摄入会使总能量超标，从而导致肥胖。鲜果为佳，尽量不选择果干、果脯等。建议适当多选择富含维生素C的水果，如草莓、橙子、猕猴桃等，有助于提高机体免疫力。特殊时期更要注意清洗干净。

No5. 避免高脂、高糖、高盐的零食及含糖饮料的摄入

少选择各种包装零食如糕点、饼干、薯片、辣条等，坚果类食物也要控制量。一方面容易造成总能量超标，消耗不掉的能量在体内转化成脂肪囤积，另一方面也会增加各种慢性疾病的风险。

No6. 适当增加运动

户外运动受限，在家也要坚持运动。每天最好坚持30分钟以上，做到身体微微出汗即可。

No7. 保持心情愉悦及充足睡眠

情绪过于焦虑及睡眠不足，都会影响机体免疫力。所以大家一定要保持平和心态。

(Executive Editor: Ye Ke)