Be vigilant about these two things when it comes to "health preservation" in spring! Made a 'little sweetheart'! But these four types of food need to be eaten more

As the saying goes, the plan of the year lies in spring. Spring is the season for all things to flourish, and a suitable living diet is crucial for the vitality and energy of the year

As the saying goes, the plan of the year lies in spring. Spring is the season for all things to flourish, and a suitable living diet is crucial for the vitality and energy of the year. At the same time, spring is also a season of frequent illnesses. Therefore, we should pay more attention to scientific diet and reasonable diet.

So how should we maintain health during this season? What should I eat? In this article, we will talk about the issues that everyone is concerned about spring health preservation.

Eat more of these four types of foods for spring health preservation

1. Whole grain

In winter, in order to keep out the cold, many children have increased their appetite, which has led to a significant increase in weight. The arrival of spring also indicates that the season of exposed meat is approaching, and many friends have started the hard journey of losing weight again.

But in order to achieve faster weight loss, many people choose not to eat staple foods. This is not feasible. Firstly, staple foods can provide us with abundant carbohydrates, which are the main source of brain energy. Insufficient intake may lead to slower reactions, hypoglycemia, and fatigue. Secondly, staple foods are not the main cause of weight gain. When not eating staple foods, in order to fill the stomach, it also increases the intake of fat and protein.

So, even if you want to lose weight in spring, you can't skip eating staple foods. It is recommended to mix in thick and thin foods to increase your intake of whole grains. Compared to pure white rice noodles, whole grains are not only beneficial for controlling postprandial blood sugar, but also increase the intake of dietary fiber, minerals, and B vitamins, and can enhance satiety.

Studies have shown that increasing the intake of whole grains in the diet can reduce the risk of cardiovascular disease, type 2 diabetes and colorectal cancer. It also helps to maintain normal weight and delay weight gain.

From this perspective, in order to have a perfect figure during the season of exposed meat, it is necessary to start consuming balanced staple foods in spring and increasing whole grains in moderation.

2. Fresh fruits

The revival of everything in spring is not only beneficial for the growth of plants and animals, but also provides better conditions for the reproduction of microorganisms such as bacteria and viruses, which will increase the spread of spring epidemics. In order to prevent spring diseases, it is necessary to pay attention to improving immunity.

To improve immunity, vitamin C is indispensable. Vitamin C can promote the synthesis of collagen in the body, promote the differentiation of keratinocytes, prevent oxidative damage, and promote wound healing. And it can promote the production of antibodies and support the ability of neutrophils, monocytes, and macrophages to engulf pathogens.

Fresh fruits are an important way to provide vitamin C, and fruits with significant vitamin C content include winter jujube, guava, kiwi, strawberry, orange, grapefruit, papaya, orange, etc.

In addition, the vitamin C content of persimmon peppers in vegetables is super high and can be eaten raw. If you can eat 100 grams of fresh persimmon peppers, it can meet the daily vitamin C needs of the average adult by 130%.

So, in order to maintain good health and stay away from diseases in spring, it is important to pay attention to the intake of fresh fruits.

3. Dark vegetables

We often refer to dark orange, dark green and purple vegetables, such as carrots, broccoli, cabbage, rape, purple cabbage, purple onion and tomato.

4. Drink more milk

To have good immunity, in addition to vitamin C, protein must also be involved. Milk not only contains high-quality protein, but also an important way to supplement calcium. People also believe that spring is a good time for strengthening muscles and bones.

Insufficient calcium intake increases the risk of cardiovascular disease, osteoporosis, and fractures. To get enough calcium, drinking milk is a very economical choice. According to the "Dietary Guidelines for Chinese Residents (2022 Edition)", it is recommended to drink 300-500 milliliters of milk per day.

In addition, wearing too much clothing in winter and covering it too tightly can prevent the skin from seeing the sun, which can affect the synthesis of vitamin D. Vitamin D can help absorb calcium. If the weather gets warmer in spring, it's important to do more outdoor exercise and get plenty of sun exposure.

Usually, between 10 a.m. and 3 p.m., exposing both upper and lower limbs to sunlight twice a week for 5-30 minutes can provide sufficient vitamin D. Avoid applying too much sunscreen. However, in spring, the temperature in many areas is still relatively low, which is difficult to achieve. It is also possible to supplement 10 micrograms of vitamin D preparations every day.

Nourishing and Protecting the Liver

Do these two things

It is often said in the folk that one should nourish the liver in spring. To nourish the liver, it's not just about eating animal liver. The idea of "supplementing the body with its shape" is not feasible, as eating animal liver may not necessarily nourish the liver. To nourish the liver, one must consume the following foods in moderation, which is the key to nourishing the liver.

1. Eat less high fat and sugar foods

Long term intake of high fat (especially saturated fatty acids), high cholesterol, and high fructose foods in the diet can increase the risk of developing non-alcoholic fatty liver disease. For example, fat, butter, coconut oil, palm oil, caviar, sugary drinks, etc.

2. Drink less or no alcohol

Long term heavy drinking can harm the health of the liver. More than 90% of the ethanol consumed by the human body through drinking needs to be metabolized in the liver, which can bring a great burden to the liver.

Long term heavy drinking of alcohol and its metabolite, acetaldehyde and acetic acid, can cause significant damage to the liver and reduce its ability to detoxify certain toxins, leading to liver damage.

So, to protect the health of the liver, if you can drink less, drink less, and if you can avoid drinking, don't drink.

How to prevent and alleviate "spring dryness"?

Spring can easily make people "get angry" and feel a bit dry. To alleviate spring dryness, you can eat more foods with high moisture content. For example, celery, cucumber, winter melon, watermelon, lettuce, tomato, strawberry, etc., all have a water content of over 90%. It is also recommended to ensure sufficient water intake. In mild climates, women with light physical activity levels should drink at least 1500 milliliters of water per day, while men should drink at least 1700 milliliters. If you don't like drinking plain water, you can drink lemon water or light tea.

In addition, it is important to eat less foods with high sugar content, and avoid eating too many sweet fruits at once. Because a large amount of sugar intake will increase the osmotic pressure of cells, leading to dry throat, causing discomfort in the mouth, throat, gums and other parts, which will lead to the so-called "burning" symptoms.

Besides diet

Also pay attention to these two points

Besides diet

A.The warmth of spring blooms, making it perfect for sleeping. "Spring fatigue" has also quietly arrived, which is a physiological change brought about by seasonal exchange. To cope with "spring fatigue", it is necessary to try to ensure sufficient sleep, sleeping for 7-8 hours every day. In terms of sleep, we call on everyone to practice the "118" early sleep action, which is to go to bed before 11 pm as much as possible and sleep for 8 hours every day.

B.Although spring gradually warms up, temperature changes are unpredictable, making it easy to catch cold and get sick. Don't rush to take off your winter clothes, especially pay attention to keeping warm in the morning and evening.

Summary:Spring symbolizes the starting point of life, and people have many expectations for health preservation. So start laying the foundation for good health from spring and stick to it all year round!

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