如何在冠狀病毒大流行期間增強(qiáng)免疫力?

如何在冠狀病毒大流行期間增強(qiáng)免疫力?

As the coronavirus situation intensifies, you might be wondering: how can I keep myself healthy? And will swallowing a pill protect me from getting sick?

隨著冠狀病毒疫情的加劇，你可能會(huì)想:我怎樣才能保持健康?吃藥能讓我不生病嗎?

First, there's the not-so-great news. Despite claims you may have seen on the Internet, there's no magic food or pill that is guaranteed to boost your immune system and protect you against coronavirus.

首先是不太好的消息。盡管你可能在網(wǎng)上看到過(guò)這樣的說(shuō)法，但沒(méi)有什么神奇的食物或藥片能保證增強(qiáng)你的免疫系統(tǒng)，保護(hù)你免受冠狀病毒的侵害。

"There are no specific supplements that will help protect against coronavirus," said Melissa Majumdar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

注冊(cè)營(yíng)養(yǎng)師、營(yíng)養(yǎng)與飲食學(xué)會(huì)發(fā)言人梅麗莎•馬吉姆達(dá)爾表示:“目前還沒(méi)有特定的補(bǔ)品可以幫助預(yù)防冠狀病毒。”

But there's uplifting news, too: There are ways to keep your immune system functioning optimally, which can help to keep you healthy.

但也有振奮人心的消息:有一些方法可以讓你的免疫系統(tǒng)保持最佳狀態(tài)，這可以幫助你保持健康。

These include proper handwashing, maintaining good nutrition, being physically active, meditating and managing stress and getting adequate sleep.

這些包括正確的洗手，保持良好的營(yíng)養(yǎng)，積極運(yùn)動(dòng)，冥想和管理壓力，以及充足的睡眠。

One of the best ways to stay healthy is to eat a nutritious diet. That's because our immune system relies on a steady supply of nutrients to do its job.

保持健康的最好方法之一是吃有營(yíng)養(yǎng)的食物。這是因?yàn)槲覀兊拿庖呦到y(tǒng)依賴于穩(wěn)定的營(yíng)養(yǎng)供應(yīng)來(lái)完成它的工作。

Here are some key nutrients that play a role in immunity, and food sources of them:

以下是一些在免疫系統(tǒng)中起作用的關(guān)鍵營(yíng)養(yǎng)素，以及它們的食物來(lái)源:

Carrots, kale and apricots for beta carotene

胡蘿卜、甘藍(lán)和杏子富含β-胡蘿卜素

Beta carotene gets converted to vitamin A, which is essential for a strong immune system. It works by helping antibodies respond to toxins and foreign substances, Majumdar said.

β-胡蘿卜素轉(zhuǎn)化為維生素A，這是一個(gè)強(qiáng)大的免疫系統(tǒng)所必需的。它的工作原理是幫助抗體對(duì)毒素和外來(lái)物質(zhì)作出反應(yīng)，馬吉姆達(dá)爾說(shuō)。

Good sources of beta carotene include sweet potatoes, carrots, mangoes, apricots, spinach, kale, broccoli, squash and cantaloupe.

β-胡蘿卜素的良好來(lái)源包括紅薯、胡蘿卜、芒果、杏、菠菜、甘藍(lán)、西蘭花、南瓜和哈密瓜。

Oranges, strawberries and broccoli for Vitamin C

橙子、草莓和西蘭花富含維生素C

Vitamin C increases blood levels of antibodies and helps to differentiate lymphocytes (white blood cells), which helps the body determine what kind of protection is needed, Majumdar explained.

馬吉姆達(dá)爾解釋說(shuō)，維生素C可以增加血液中抗體的水平，并有助于淋巴細(xì)胞(白細(xì)胞)的分化，從而幫助身體決定需要什么樣的保護(hù)。

Some research has suggested that higher levels of vitamin C (at least 200 milligrams) may slightly reduce the duration of cold symptoms.

一些研究表明，較高水平的維生素C(至少200毫克)可能會(huì)略微縮短感冒癥狀的持續(xù)時(shí)間。

You can easily consume 200 milligrams of vitamin C from a combination of foods such as oranges, grapefruit, kiwi, strawberries, Brussels sprouts, red and green peppers, broccoli, cooked cabbage and cauliflower.

你可以很容易地從橙子、柚子、獼猴桃、草莓、球芽甘藍(lán)、紅青椒、西蘭花、熟白菜和花椰菜等食物中攝取200毫克的維生素C。

Eggs, cheese, tofu and mushrooms for Vitamin D

雞蛋、奶酪、豆腐和蘑菇都含有維生素D

Vitamin D regulates the production of a protein that "selectively kills infectious agents, including bacteria and viruses," explained Dr. Michael Holick, an expert on Vitamin D research from Boston University who has published more than 500 papers and 18 books on Vitamin D.

波士頓大學(xué)的維生素D研究專家邁克爾·霍利克博士解釋說(shuō)，維生素D可以調(diào)節(jié)一種蛋白質(zhì)的生成，這種蛋白質(zhì)可以“選擇性地殺死包括細(xì)菌和病毒在內(nèi)的感染源”。霍利克博士已經(jīng)發(fā)表了500多篇關(guān)于維生素D的論文和18本有關(guān)維生素D的書籍。

Vitamin D also alters the activity and number of white blood cells, known as T 2 killer lymphocytes, which can reduce the spread of bacteria and viruses, Holick added.

霍利克補(bǔ)充說(shuō)，維生素D還能改變被稱為T2殺傷淋巴細(xì)胞的白細(xì)胞的活性和數(shù)量，從而減少細(xì)菌和病毒的傳播。

Good food sources of vitamin D include fatty fish, including canned fish like salmon and sardines; eggs, fortified milk and plant milk products; cheese, tofu and mushrooms.

富含維生素D的食物包括富含脂肪的魚類，包括像鮭魚和沙丁魚這樣的罐頭魚;雞蛋、強(qiáng)化牛奶和植物奶制品;奶酪，豆腐和蘑菇。

And while there is no evidence to prove that vitamin D supplements will protect you from coronavirus, it's wise to consider a D supplement if you feel you are not getting enough of this important vitamin, which can be measured by a blood test.

雖然沒(méi)有證據(jù)證明維生素D補(bǔ)充劑可以保護(hù)你免受冠狀病毒的感染，但如果你覺(jué)得自己沒(méi)有攝入足夠的這種重要的維生素D，最好還是考慮服用維生素D補(bǔ)充劑，這種維生素可以通過(guò)血液測(cè)試來(lái)檢測(cè)。