--多吃西红柿,椰菜,和其它红色和深色的水果。
3) No intense physical activities during this critical period! It has been shown that intense exercise will suppress your immune function (related to the upper respiratory infection) even several days following your workout. Instead of intense exercise, light-to-moderate workout helps if you have been training regularly.
在这段非常时期不要做剧烈运动!因为剧烈运动会压抑你的免疫系统功能(与你的上呼吸感染有关的免疫系统功能),并且此压抑情况会持续好几天。如果你以养成定期锻炼的习惯,那么在这段时间你可以做一些轻度或中度运动。
4) Make sure you get enough carbohydrate foods (e.g. rice, food concentrated in starch... etc) because carbohydrate is the primary food for immune cells . Do some Gatorade or Pocari if needed since they are both good sources of carbohydrate.
确保你食用足够的碳水化合物食物(例如,大米及其它富含淀粉的食物),因为碳水化合物是免疫细胞最重要的食物。喝一些Gatorade(一种饮料)或Pocari(一种饮料),因为他们都是富含碳水化合物的饮料。
5) Make sure you get enough sleep and don't make yourself so stressful! Anxiety, depression, and tried will influence your body's stress hormones (e.g. catecholamine and glucocorticoids) and so suppress your immune status.
每天保证充足睡眠,不要使自己处于紧张和压力之下。焦虑、紧张都会影响身体的压力荷尔蒙(例如,儿茶酚安和糖皮质激素)从而压抑身体免疫功能。
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