What to eat when you have an upper respiratory tract infection? 10 days of hot topics and scientific diet guide
Recently, with the seasonal changes and the advent of high influenza season, "dietary conditioning for upper respiratory tract infections" has become a hot topic on the Internet. This article combines the hot search data and nutritional advice in the past 10 days to compile a scientific and practical diet plan for you.
1. Top 5 topics related to upper respiratory tract infections that are hotly discussed across the Internet
| Ranking | topic | search volume | Platform |
|---|---|---|---|
| 1 | What to eat if you have a cold and sore throat | 12 million+ | Baidu/Weibo |
| 2 | Anti-Inflammatory Food Ranking | 8.9 million+ | little red book |
| 3 | The truth about vitamin C to prevent colds | 6.5 million+ | Douyin |
| 4 | Food therapy for sore throat | 5.2 million+ | Zhihu |
| 5 | Diet taboos during a cold | 4.8 million+ | Station B |
2. Recommended food list (adaptive by symptom)
| Symptoms | Recommended vegetables | Nutritional information | Mechanism of action |
|---|---|---|---|
| Sore throat | White radish, winter melon | Glucosinolate, moisture 95% | Anti-inflammatory and soothing sore throat |
| Cough with phlegm | Lotus root, lily | Mucin, alkaloids | thin sputum |
| Congested nose and runny nose | onions, ginger | Allicin, gingerol | Promote perspiration |
| Fever and thirst | Cucumber, water chestnut | 96% moisture, dietary fiber | Hydrate and cool down |
| General fatigue | spinach, bell pepper | Vitamin C/K, iron | Enhance immunity |
3. Three-day recipes recommended by nutritionists
| Meals | first day | The next day | The third day |
|---|---|---|---|
| breakfast | Lily Millet Porridge + Steamed Pear | Pumpkin soup + boiled eggs | Yam and red dates porridge |
| lunch | Radish pork ribs soup + stir-fried spinach | Lotus Root Corn Soup + Garlic Choy Sum | Winter Melon and Coix Seed Soup |
| dinner | Fried eggs with onions + steamed pumpkin | Stir-fried lily with celery + steamed sweet potato | Beef stew with carrots |
| Extra meal | Freshly squeezed orange juice/horseshoe water/honey lemonade |
4. Dietary taboos that require vigilance
1.Spicy irritants:Chili peppers, Sichuan peppercorns, etc. may aggravate mucosal congestion
2.High-sugar foods:To inhibit white blood cell function, daily sugar intake should be <25g
3.Fatty food:Increase digestive burden and affect nutrient absorption
4.Dairy products:May increase sputum viscosity (individual differences)
5. Summary of recommendations from authoritative organizations
The latest "Respiratory Infection Nutritional Guidelines" released by the Chinese Center for Disease Control and Prevention points out: Daily intake of 300-500g of vegetables should be ensured, of which dark vegetables account for more than 1/2. The World Health Organization recommends drinking more than 2000ml of water every day during a cold, and adding a small amount of salt (0.3%) to maintain electrolyte balance.
6. Effective folk dietary remedies tested by netizens
| method | Material | Production method | Positive rating |
|---|---|---|---|
| Green onion and white ginger syrup | 3 sections of green onion + 5 slices of ginger | After boiling, add brown sugar | 82.6% |
| Salt steamed oranges | 1 orange + 2g salt | Steam for 15 minutes | 91.2% |
| Luo Han Guo tea | 1/4 Luo Han Guo | boiling water | 88.3% |
Warm reminder: The content of this article is for reference only. If symptoms persist or worsen, please seek medical treatment in time. People with special physiques (such as diabetics, pregnant women, etc.) should consult a doctor to adjust their diet plan.
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