如何在冠状病毒大流行期间增强免疫力?
如何在冠状病毒大流行期间增强免疫力?
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?
随着冠状病毒疫情的加剧，你可能会想:我怎样才能保持健康?吃药能让我不生病吗?
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。尽管你可能在网上看到过这样的说法，但没有什么神奇的食物或药片能保证增强你的免疫系统，保护你免受冠状病毒的侵害。
"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.
注册营养师、营养与饮食学会发言人梅丽莎•马吉姆达尔表示:“目前还没有特定的补品可以帮助预防冠状病毒。”
But there's uplifting news, too: There are ways to keep your immune system functioning optimally, which can help to keep you healthy.
但也有振奋人心的消息:有一些方法可以让你的免疫系统保持最佳状态，这可以帮助你保持健康。
These include proper handwashing, maintaining good nutrition, being physically active, meditating and managing stress and getting adequate sleep.
这些包括正确的洗手，保持良好的营养，积极运动，冥想和管理压力，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营养的食物。这是因为我们的免疫系统依赖于稳定的营养供应来完成它的工作。
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统中起作用的关键营养素，以及它们的食物来源:
Carrots, kale and apricots for beta carotene
胡萝卜、甘蓝和杏子富含β-胡萝卜素
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-胡萝卜素转化为维生素A，这是一个强大的免疫系统所必需的。它的工作原理是帮助抗体对毒素和外来物质作出反应，马吉姆达尔说。
Good sources of beta carotene include sweet potatoes, carrots, mangoes, apricots, spinach, kale, broccoli, squash and cantaloupe.
β-胡萝卜素的良好来源包括红薯、胡萝卜、芒果、杏、菠菜、甘蓝、西兰花、南瓜和哈密瓜。
Oranges, strawberries and broccoli for Vitamin C
橙子、草莓和西兰花富含维生素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.
马吉姆达尔解释说，维生素C可以增加血液中抗体的水平，并有助于淋巴细胞(白细胞)的分化，从而帮助身体决定需要什么样的保护。
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，较高水平的维生素C(至少200毫克)可能会略微缩短感冒症状的持续时间。
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.
你可以很容易地从橙子、柚子、猕猴桃、草莓、球芽甘蓝、红青椒、西兰花、熟白菜和花椰菜等食物中摄取200毫克的维生素C。
Eggs, cheese, tofu and mushrooms for Vitamin D
鸡蛋、奶酪、豆腐和蘑菇都含有维生素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.
波士顿大学的维生素D研究专家迈克尔·霍利克博士解释说，维生素D可以调节一种蛋白质的生成，这种蛋白质可以“选择性地杀死包括细菌和病毒在内的感染源”。霍利克博士已经发表了500多篇关于维生素D的论文和18本有关维生素D的书籍。
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.
霍利克补充说，维生素D还能改变被称为T2杀伤淋巴细胞的白细胞的活性和数量，从而减少细菌和病毒的传播。
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.
富含维生素D的食物包括富含脂肪的鱼类，包括像鲑鱼和沙丁鱼这样的罐头鱼;鸡蛋、强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.
虽然没有证据证明维生素D补充剂可以保护你免受冠状病毒的感染，但如果你觉得自己没有摄入足够的这种重要的维生素D，最好还是考虑服用维生素D补充剂，这种维生素可以通过血液测试来检测。
