[Easily misunderstood]Online video: Favorite staple food for immunity? Emphasize only certain kinds! Experts explain in detail a balanced diet | MyGoPen | LINE TODAY

A video “My favorite staple food for immunity turns out to be…” was circulated online. In the video, 15 foods are mentioned that can improve immunity. However, experts say that up to 13 of the 15 foods are refined starches, that is, whole grains. Although they are all good starches, they should be eaten in the correct proportion according to the recommendations of the National Health Administration’s “Daily Diet Guidelines”. , portion size, and a balanced daily intake, rather than emphasizing only a single type and ignoring other foods and nutrients that are also beneficial to immunity, as rumors do, and rumors are easily misleading.

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Favorite staple for immunity?
Original rumored version:

Immunity’s favorite staple food turns out to be….

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This video is mainly circulated

Content Description Immunity’s favorite staple foods include: 1 steamed taro, 2 steamed sweet potato, 3 steamed purple potato, 4 steamed potato, 5 steamed yam, 6 steamed pumpkin, 7 steamed lotus root, 8 steamed chestnut, 9 steamed carrot, 10 steamed corn , 11 steamed water chestnuts, 12 steamed edamame, 13 steamed peas, 14 steamed water chestnuts, 15 steamed konjac, etc.
And circulated on social platforms:

Verification explanation:

13 of the 15 types are whole grains, which are only one of the 6 categories.
MyGoPen called Sun Rong, a nutritionist at Taiwan Adventist Hospital, and she saidAmong the 15 kinds of vegetables mentioned in the rumor, “carrot” is a vegetable among the six major categories of nutrients, and “edamame” is a protein. Except for these two, which are not starches, the others are all starches.For example, “peas” are one of the three-color beans used in fried rice. Peas are also starches. Sun Rong pointed out that 13 of the 15 kinds of foods are whole grains. These unrefined starches are rich in vitamin B, vitamins E, minerals and dietary fiber. The main function of vitamin B is to help energy metabolism, help maintain the health of skin and muscles, and also increase the function of the immune system and nervous system; vitamin E is an antioxidant and can protect the heart. Blood vessels; dietary fiber can help intestinal peristalsis, help regulate intestinal mucosa, maintain intestinal health, etc.Whole grains can maintain your health and improve your immunity, but you should not overeat them to cause a dietary imbalance. All types of food should be consumed in moderation so as not to burden the body.
Tips to help you remember the balanced intake of food on your daily plate
Sun Rong emphasized that according to the “Daily Dietary Guidelines” published by the National Health Service of the Ministry of Health and Welfare, it is recommended that the diet should cover six major categories of food, including (1) whole grains, (2) beans, fish, eggs, meat, and (3) dairy products , (4) vegetables, (5) fruits, (6) oils, nuts and seeds, and recommended portions are respectively provided for the 7 types of caloric requirements, which means that the six major categories of nutrients must be taken in in a balanced manner. If the public feels If it is difficult to remember, you can use “My Plate Formula” as a daily diet suggestion. As long as you eat according to the portion size, you can eat all kinds of food and absorb all kinds of nutrients, and you don’t have to stick to the examples in the rumors. on various starches, becauseEven though the examples cited in the rumors are all unrefined good starch, if there is too much emphasis on starch and too much emphasis on whole grains, it may not be possible to take into account other foods in the six major categories.the rumors mentioned are almost all whole grains. According to the daily dietary guidelines, “rice is as much as vegetables”, “at least 1/3 is unrefined whole grains”, and “vegetables are more than fruits” , “Each meal of fruit is as big as a fist.” In other words, the amount of starch in each meal is about a little larger than a fist, and it should be noted that 1/3 of it is whole grains. If it is difficult to do this in one meal, people can Replace one meal of the day with whole grains.
Vitamin D, minerals, and protein also help immunity
Sun Rong said that whole grains account for the largest proportion and are the most consumed in the “Daily Dietary Guidelines”. They mainly provide energy. The general public often hears about nutrients that enhance immunity, such as citrus, kiwi and vitamin C. Fruits, guava, etc., or vitamin A-rich pumpkins, carrots, etc. But in fact, many nutrients can improve immunity, but those are the ones that people often talk about.There are many other vitamins and minerals that can improve immunity, but it is not the first thing that people think of. The National Health Administration’s “Eat for Protection During the Epidemic” promotes that vitamin D can assist the operation of the immune system, and the mineral zinc , selenium, copper and iron, which can participate in metabolism and regulate immune cells in the body.

In addition, Sun Rong also added that when it comes to immunity, ordinary people often do not think of protein, but in fact, protein also has the effect of enhancing immunity. Protein is an important raw material for the body’s immune system. If there is a lack of protein, the immune system will become worse. , increasing the risk of colds or other diseases. Protein is “a palmful of beans, fish, eggs and meat” in the daily meal plan. It is an important nutrient that must be eaten at every meal.
Sun Rong emphasized that various nutrients have their own effects and values, but maybe more people talk about vitamin C, so everyone knows it better and intuitively thinks of it. Unrefined whole grains are good starches, but they still need to be eaten in moderation.Rumors only emphasize a single type among the six major categories. This statement is easily misleading..

Conclusion
Rumor has it that “the favorite staple food for immunity is…” Listed 15 kinds of food, 13 of which are whole grains. Experts say that whole grains are rich in various vitamins that are helpful for immunity. However, according to experts and the National Health Administration’s “Eat for Protection During the Epidemic,” they include vitamins A, B, C, D, E, and The minerals zinc, selenium, copper, and iron can all help the immune system function. It is not just vitamins B and E from whole grains that are useful. Rumors that only emphasize whole grains are misleading information.

Source:
National Health Service Healthy for a Long Time – Eating to Gain Protective Power from the Epidemic (Manual)
Ask the experts:
Nutritionist at Taiwan Adventist Hospital – Sun Rong