《关于特殊时期健康饮食生活方式倡议书》国际版-中英双语

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作为国家粮食安全战略和食品安全战略的执行主体，中粮集团准确把握国内资源环境条件和国际农产品供求趋势，积极“走出去”进行海外布局，推进国际化战略，成为全球领先的农产品和食品供应商，业务遍及全球140多个国家和地区。目前，新型冠状病毒引发的肺炎疫情呈全球蔓延趋势，为提高中粮集团分布在全球的员工及家属朋友们的防护意识和健康素养，保持全员健康及持久的战斗力，中粮营养健康研究院特发布《关于特殊时期健康饮食生活方式倡议书》中英双语国际版，旨在希望每一个中粮人都注意自我防护、增强免疫力，以最佳健康状态与疫情作斗争。

An Initiative on

Healthy Diets and Lifestyles

during COVID-19 Epidemic Period

《关于特殊时期健康饮食生活方式倡议书》

国际版

（Used for COFCO’s employees）

（谨供中粮集团员工使用）

COFCO Nutrition and Healthy Research Institution

(COFCO NHRI)

中粮营养健康研究院

Cereals and Oils Nutrition Sub-Association (CONAC)

of Chinese Cereals and Oils Association (CCOA)

中国粮油学会粮油营养分会

Dear COFCO employees：

亲爱的中粮人：

Currently COVID-19 is rapidly spreading around world. It is urgent to take an effective action to slow down its transmission and protect you and your family well against the virus infection. China Oil & Foodstuffs Corporation (COFCO) is the world's leading supplier of agricultural products and food products. Currently, COFCO operates in more than 140 countries and regions with 118,067 full-time COFCO employees. Every employee in COFCO should strictly follow the local anti-coronavirus and self-protection measures in undertaking his/her duty during this special period of time. In addition, your health and enhanced immunity will help you to fight against virus infection.

在新型冠状病毒全球爆发之际，做好疫情防控刻不容缓。中粮集团 (COFCO)是全球领先的农产品和食品的供应商，目前在世界140多个国家和地区有贸易往来，有118,067名的中粮全职员工。每一个中粮人都应该严格落实管控、注重自我防护、准确获取信息、做好本职工作。维持身体健康、保持免疫力对于抵抗病毒有重要意义。

In order to enhance your immunity, it is important to live with balanced diet, regular physical exercises, enough sleep as well as positive attitude.

从均衡膳食、吃动平衡、充足睡眠、保持乐观积极心态等方面入手，坚持良好、规律的生活方式，有利于提高免疫力，让中粮人以最佳健康状态与疫情作斗争。

In the early of Feb, 2020, when COVID-19 was spreading in China, COFCO Nutrition and Healthy Research Institution (COFCO NHRI) officially released the Chinese edition of this Initiative and it has been reprinted by more than 50 WeChat public accounts of academic authorities and professional associations, such as the Chinese Academy of Engineering (CAE) and China Society and Technology Association (CASF), and mainstream media such as China News Agency, Xinhua News Agency, CNR News and Tencent News. So far, it has been viewed for more than 1 million times and well appreciated and accepted by the general public.

在今年二月初中国疫情暴发初期，中粮营养健康研究院（COFCO NHRI）正式向全社会发布《倡议书》中文版，《倡议书》先后被包括中国科学界权威单位在内的中国工程院、中国科协等50多家公众号转载，并得到中国网、新华网、央广网、国际在线等多家官方媒体及腾讯网等网媒的转发及报道，浏览量达百万级，取得了良好的社会反响。

As a group of COFCO scientists and technologists, COFCO NHRI is taking the responsibility on the consultation of COVID-19 and scientific guidance of protection, as well as how to maintain good health status and improve health literacy. To complete our missions, we will help all COFCO employees, your families and friends to improve awareness of protection, to keep healthy and get ready for the long term fight against the epidemic, starting from me, starting now, and making due contributions to winning the epidemic prevention and control war. Together, we can!

中粮营养健康研究院将担负起“中粮科技人”弘扬科学、解疑释惑的职责，加强科普宣传，开展疾病防控知识宣传引导，为提高中粮集团分布在全球的员工及家属朋友们的防护意识和健康素养，保持全员健康及持久的战斗力，从我做起、从现在做起，为打赢疫情防控战做出应有的贡献！一起加油！

For this purpose, the following proposal is launched:

为此，我们发出如下倡议：

No.1

Healthy diet

平衡膳食合理营养

According to the Guideline on Dietetic Nutrition for Prevention of New Coronavirus Infection issued by the Chinese Society for Parenteral and Enteral Nutrition (CSPEN) on January 27th, 2020 and Nutrition Recommendation on Prevention and Treatment of New Coronavirus Pneumonia released by the Chinese Nutrition Society on January 30th, 2020, the healthy diet is recommendated as shown below:

2020年1月27日，中华医学会肠外肠内营养学分会印发《关于防治新型冠状病毒感染的饮食营养专家建议》；2020年1月30日，中国营养学会发布《关于防治新型冠状病毒肺炎的营养建议》为公众在疫情期间合理膳食提供了指导建议。在此，我们就有关均衡膳食的内容进一步解读如下：

Food hygiene and nutritional value

注意饮食安全、保证充足营养

During the spreading of the pandemic virus. the food hygiene is the most important thing to ensure the foods are adequately cooked. Thermo-treatment i.e. boiling, stewing, steaming, and high-temperature cooking methods such as frying are highly recommended, in order to lower the risk of contamination of the virus.

疫情期间，食品安全最值得重视！烹调时，一定要把食物加热充分，优先选择煮、炖、蒸、煲汤等长时间烹调方式，也可适当选择油炸等高温烹调方式，不给病毒侥幸存活的机会。

Compared with the normal diet, it is recommended to consume at least 20 kinds of foods with high nutritional values (high protein content, enriched with vitamins) per day during this period, particularly, the foods with multi-colours (antioxidants) are highly recommended.

在平时饮食的基础上加量，既要吃饱、又要吃好。特殊时期建议每天摄入至少20种食物，尽可能选择营养价值高（高蛋白、富含维生素）、颜色多样（抗氧化）的食物。

However, it is risky to eat the foods made from wild animals and the foods without cooking or not well cooked such as Japanese sashimi.

食用野生动物是高风险的；尽量避免吃未经烹调的生鲜食物，如日式刺身等。

Raw and cooked food should be processed and stored separately. For a family and a group on the same table, a separated meal with necessary utensils for each family member should be provided, instead of sharing the dishes using their own spoon and chopsticks.

注意生熟食物分开加工和储存；家庭用餐，建议实行分餐制，鼓励就餐使用公筷公勺。

In addition, no smoking and drink less alcohol will greatly benefit of your health, which will strengthen your immunity for antivirus.

为了健康，请禁烟减酒，因为吸烟喝酒降低免疫力易导致病毒入侵。

Good sources of carbohydrates

选择优质的碳水来源

Grains and potatoes can provide all energy needed for life activities and also the basic protection against the virus.

谷薯类食物是为人体生命活动提供所需能量的主要营养来源，是抵抗病毒的基础保障。

The international edition of the Initiative combines The Chinese Dietary Guidelines with the essence of Mediterranean Diet, which encourage people to intake more whole grains such as whole wheat flour, brown rice, and oats, instead of refined carbohydrates such as rice, noodles, and white bread, which may have a greater impact on blood sugar.

《倡议书》国际版结合了中国居民膳食指南和地中海膳食的精髓，地中海膳食鼓励人们多吃粗粮，比如全麦粉、糙米、燕麦，替代对于血糖影响较大的精米白面类主食，比如白米饭、精面条和白面包。

Potato food such as sweet potatoes, potatoes and purple potatoes and other potato food, are good partial replacement of staple foods, and are suitable for stewing with meat.

红薯、马铃薯、紫薯等薯类食物可以代替精白米面作为主食，并且适合与肉类搭配做成炖煮类菜肴。

An adult should consume at least

2 serves of whole grains per day

成年人每日应该至少进食 2 份全谷物

1 serve of whole grain

= a half bowl of brown rice (75g), or

=2 slices of whole-grain toast.

1 份全谷物

=1/2 碗糙米(75 克)

=2 片粗粮吐司

Food recommendation食物推荐:

Barley, buckwheat, oats, durum, lentils, white beans, chickpeas, fava, etc.

大麦、荞麦、燕麦、硬质小麦、小扁豆、白豆、鹰嘴豆、蚕豆等。

Whole grains’ shelf life

全谷物的保质期

Whole intact grains: such as brown rice, can be stored in a cool, dark and dry place for up to 6 months.

完整谷物：如糙米，可以在阴凉、阴暗、干燥的地方存放 6 个月。

Whole grain flours: most of them could keep for 1-3 months in airtight containers in a cool, dark, and dry place.

全麦面粉：大部分面粉可以在阴凉、阴暗、干燥的地方存放 1-3 个月。

In addition, self-heating rice are good for storage as convenient food.

另外，可存储自热米饭作为方便食品食用。

Increasing intake of protein

增加优质蛋白的摄入量

It is recommended to increase the intake of high-protein foods and reduce the intake of staple foods, which contains high carbohydrate content moderately. The Mediterranean healthy eating pattern encourages the daily intake of moderate amounts of poultry, small amounts of red meat.

建议增加高蛋白质食物的摄入量并适量减少碳水化合物含量较高的主食摄入。

地中海健康饮食模式鼓励每日摄入适量的家禽，少量的红肉。

Maintain a daily intake of dairy products, such as milk, yogurt and cheese. Eat fish and seafood at least twice a week.

鼓励每日摄入适量的牛奶，酸奶和奶酪等乳制品。每周至少食用两次鱼类和海鲜食品。

An adult should consume

1 serve of fish, poultry, egg, meat or legumes

2 serves of dairy products per day

成人每天应食用 1 份鱼/家禽/鸡蛋/红肉/或豆类以及2份乳制品

1 serve of fish = 100g cooked fish

1 serve of egg = 2 eggs

1 serve of dairy product

=1 glass of milk (200ml)

=1 small pot of yogurt (125ml), or

=25g cheddar cheese

1份鱼=100克熟鱼

1 份鸡蛋= 2 个鸡蛋

1份牛奶

=一杯牛奶（200毫升）

=一小罐酸奶（125ml）

=25克切达干酪

Food recommendations食物推荐:

Chicken (whole, legs, etc.), eggs, clams, crab, eel, lobster, oysters, shrimp, tuna, mussels, cheese (Brie, Mitzithra, Feta cheese, etc.), Greek yogurt, etc.

鸡肉（整只、腿等）、鸡蛋、蛤蜊、螃蟹、鳗鱼、龙虾、牡蛎、虾、金枪鱼、贻贝、奶酪（布里干酪、密茨特拉干酪、菲塔干酪等）、希腊酸奶等。

Alternatives for food shortages

如果您买不到新鲜的蛋白质食物

Most frozen seafood could be stored for 6-9 months in a refrigerator. In fact, fresh fish is not higher in nutrition than frozen fish. Its nutritional value will not reduce after the freezing process.

冷冻海产品也是不错的选择。大多数冷冻海产品在冷藏库中可以保存 6-9 个月。实际上，新鲜鱼的营养并不比冷冻鱼高，因为冷冻并不会降低或损害鱼的营养价值。

Most of the cheese can be stored for 2-3 weeks in a refrigerator, and 6-8 months in a freezer.

大多数奶酪可以放在冰箱冷藏室里保存 2-3 周，也可以放在冰箱冷冻室里保存 6-8 个月。

Powdered soy milk has the longest shelf life compared with other kinds of milk.

而与其他奶制品相比，豆奶粉的保质期更长。

Eat more vegetables and fruits

保证每日蔬菜和水果的摄入

The Mediterranean diet recommends to eat more fresh vegetables and fruits. Especially during the epidemic prevention period, increasing the intake of fresh fruits and vegetables can also effectively boost human immunity.

地中海饮食鼓励人们大量食用新鲜蔬菜和水果。

在防疫时期，增加新鲜果蔬摄入可有效提高人体免疫力。

The intake of vegetables and fruits can be appropriately increased by 20%-50% daily, also with over 5 varieties.

建议蔬菜和水果的摄入量可以适当增加至平时的120-150%，且保证5种以上的品种。

Vegetables that can be stored for a long time are preferred, such as tomatoes, broccoli, pumpkins, beets, sweet potatoes, cabbage, carrots, onions, etc. Half of the total amount of vegetables consumed should be dark red, dark green, orange-yellow or purple.

西红柿、西兰花、南瓜、甜菜、红薯、卷心菜、胡萝卜、洋葱等耐储藏型蔬菜建议作为优先选择。深红、深绿、橙黄和紫色蔬菜的摄入量应占到蔬菜总量的一半以上。

Kiwis, oranges, pineapples, cherries and strawberries have good availabilities in spring. The recommended daily fruit intake is roughly equivalent to an apple and a banana, which can be appropriately increased during the epidemic prevention period. Higher carbohydrate fruits and vegetables such as bananas and potatoes can replace some staple food.

尽量食用春季时令水果，包括猕猴桃，橙子，菠萝，樱桃和草莓。每日推荐的水果摄入量大约相当于一个苹果加一根香蕉，防疫时期可在此基础上适当加量。香蕉和土豆等较高碳水化合物果蔬可代替部分主食。

An adult should eat at least

4 serves of vegetable and fruits per day

成人每日应该至少进食 4 份蔬果

1 serve of vegetable

=half of a medium potato, or

=1 medium tomato

1 serve of fruit

=1 small apple

=1 medium banana, or

=10 grapes

1 份蔬菜

=中等大小的土豆

=一个中等大小的番茄

1份水果

= 1 个小型苹果

= 1 个中等大小的香蕉

= 10 颗葡萄

Food recommendations食物推荐:

Fruits: avocados, apricots, apples, bananas, dates, grapefruits, melons, blueberries, olives, peaches, pears, etc.

水果：鳄梨、杏子、苹果、香蕉、枣子、柚子、甜瓜、蓝莓、橄榄、桃子、梨等。

Alternatives for food shortages

如果您买不到新鲜的果蔬

If fresh fruits and vegetables cannot be purchased due to the epidemic situation, it is recommended that you store the canned or frozen fruit and vegetables. In fact, both fresh and canned or frozen fruits and vegetables are good sources of diet.

建议您采用罐装或冷冻的方式储存果蔬。事实上，所有新鲜、罐装或冷冻的水果和蔬菜都是一个人获得这一类建议每日食用量的良好来源。

For example:

Having a cup of milkshake made from frozen fruits and Greek yogurt can increase both fruit and dairy intake.

食用一杯由冷冻水果和希腊酸奶做成的奶昔甜品，可以同时增加水果和乳制品的摄入量。

If fresh, canned, frozen fruit and vegetables are not available, try 100% fruit or vegetable juice that has an even longer life, and could also help you to reach the recommended daily intake.

如果您买不到新鲜的、罐装的、冷冻的水果和蔬菜，您可以考虑100%的果汁和100%的蔬菜汁，它们的保质期更长，也同时可以帮助您达到推荐的每日摄入量。

Choose plant-extracted oil

食用植物来源的油脂

The Mediterranean diet recommends plant-extracted oil, such as olive oil rather than animal-extracted oils, which proves to be beneficial for your health.

地中海饮食鼓励人们使用植物来源的油脂比如橄榄油作为主要脂肪来源来代替其他种类的油。

As these plant-extracted fats are the important source of monounsaturated fats, containing high levels of omega-3, less saturated fats and trans-fats, and keeps the good cholesterol at a low level. Nuts are also recommended as healthy snack options.

这些脂肪是重要的单不饱和脂肪来源，饱和脂肪和反式脂肪含量很低，欧米茄-3脂肪酸含量也很高。这种饮食鼓励人们减少饱和脂肪的摄入，以免胆固醇水平升高。坚果作为健康的零食推荐。

An adult should have

1 serve of plant-extracted oil and 1-2 servings of nuts per day

一位成年人每日应食用 1 份有益于心脏健康的油脂来源和1-2 份坚果

1 serve of olive oil

= 1 tablespoon of olive oil (15ml)

1 serve of nut is equivalent to 14-20 shelled peanuts, about 14g

1份橄榄油

=1 汤匙油，即 15ml

1份坚果约为14-20颗去壳的花生, 即大概为14g/份

Food recommendations食物推荐:

Olive oil, walnuts, almonds, pistachios, etc.

橄榄油，核桃，杏仁，开心果等。

Fat foods' shelf life

油脂食物保质期

Store the nuts inside sealed containers (e.g. glass jars), and then keep those them in a cool, dark spot in your pantry. They can be stored for 2-4 months.

油脂食物保质期较长，容易储存。如果你把坚果放在密封的容器（玻璃罐）里，然后把这些容器放在一个阴凉的地方，可以在2-4个月内安全使用。

Drink sufficient water

饮用适量的水

Our bodies contain a lot of water — 60% of an adult's weight, and water is essential for physiological activity and metabolism. Therefore, drink enough water. Adults need to drink more than 1500ml of water daily which is equivalent to 8-10 glasses (1 glass of water is about 200ml).

水分是人体的主要组成，对生理活动和新陈代谢至关重要，因此，每天要保证充足的水分摄入。成人每天建议饮用不少于1500ml相当于8-10杯（每杯200ml）。

Soups are also good sources of water, such as beef and carrot soup, tomato and potato soup, creamy mushroom soup, creamy pumpkin soup, which also fulfill Mediterranean dietary traditions. What’s more, the long-term cooking time and high temperature can kill the virus thoroughly.

汤也是饮水的来源，比如牛肉胡萝卜汤、番茄土豆汤、奶油蘑菇头、奶油南瓜羹等—既能把食物充分加热杀灭病毒，又能摄入补充水分，也符合地中海传统的饮食习惯。

Tea is recommended as a healthy drink, if you have the habit of drinking tea, you may wish to continue.

茶是一种健康的饮品，如果您有饮茶的习惯，不妨继续保持。

Food recommendations食物推荐:

Water, tea, sparkling water, coffee, fermented beverage.

水，茶，气泡水，咖啡，发酵饮料（适量的酒精类饮品）。

Alcohol 关于饮酒

People should drink proper amount considering his/her capacity. Less than one cup per day for women and two cups for men.

建议人们可以根据自身需求适量饮酒，但最好的限度为女性每日饮酒不超过一杯，男性每日饮酒不超过两杯。

1 drink of alcohol is about 12fl oz of regular beer (360 ml), 5 fl oz of table wine (150 ml), or 1.5 fl oz shot of distilled spirits (45 ml).

一杯酒精饮品约为12盎司的普通啤酒（360毫升），5盎司的餐酒（150毫升），或1.5盎司的蒸馏酒（45毫升）。

Need supplements or not?

是否补充膳食补充剂？

Natural foods are the best foods. Fresh vegetables, fruits, and nuts are rich in Vitamin B, Vitamin C and Vitamin E, considered as natural sources of antioxidants. Soybean products and mushrooms contain food functionality ingredients such as flavonoids, plant polysaccharides, which are good for health.

天然食物是获取营养的首要来源。新鲜蔬菜、水果以及坚果等植物作物中富含B族维生素、维生素C、维生素E等，是天然的抗氧化剂来源。大豆及制品、蘑菇类食物等食物中含有黄酮类化合物、植物多糖等成分，具有促进健康的作用。

If adequate daily intake of fresh fruits and vegetables cannot be ensured, adequate supplementation of health foods such as compound vitamins and minerals can ensure nutrient supply and help maintain normal immunity. Those with poor appetite and insufficient food should pay attention to supplementing B-group Vitamins and micronutrients such as Vitamin C, Vitamin A, and Vitamin D.

若无法保证每日摄入足量的新鲜蔬果，适量补充复方维生素、矿物质等保健食品能够保障营养素供给，从而帮助维持正常的免疫力。食欲较差进食不足者，应注意补充B族维生素和维生素C、维生素A、维生素D等微量营养素。

As a reminder, you should take dietary supplements as recommended in the instructions. For people who are taking medicine, special attention should be paid to the interaction between dietary supplements and drugs, and it is recommended to consult a professional before taking it.

提醒一下，膳食补充剂请您按照说明书推荐量食用，过犹不及。对于正在用药的人群，需要特别关注膳食补充剂与药物的相互作用，建议咨询专业人士后再食用。

Keeping for a healthy weight

维持健康体重

During the epidemic, it is not recommended to overeat or lose weight. Maintaining a reasonable weight will help improve immunity.

疫情期间不建议节食减肥也不建议饮食过度，维持合理体重，有助于提高免疫力。

Food Quantitative Chart

食物定量参考图

No.2

Balance diet and exercise

吃动平衡加强锻炼

In this special times, a healthy lifestyle emphasizes eating and exercise should be in balance. As the energy consumption inevitably decreases during the time stuck at home, it is important to do more exercise to increase the energy consumption. In addition, appropriate exercise can promote human blood circulation and improve the cardiovascular system of the human body, and furthermore it also has positive effects on natural killer(NK) cells, neutrophils, and phagocytes of the immune system. Life lies in movement, but in moderation.

特殊时期，健康生活方式强调吃动平衡更加重要。在家蜗居期间能量消耗不可避免的相应减少。运动可以增加能量消耗。此外，适量运动不仅可以促进人体的血液循环，改善心血管系统；而且对免疫系统的NK细胞、中性粒细胞、吞噬细胞均有积极影响。简而言之，您需要把握好动则有益，适量为宜的原则。

Aerobic exercise as the main mode

有氧运动为主，力量练习为辅

You can choose to do active exercises indoors, such as jogging (for those with treadmills), walking, aerobics, rope skipping with consciousness, Tai Chi, yoga, etc. Other indoor strength exercise can be appropriately selected as well, like push-ups, dumbbells and thrusters.

如慢跑（适合有跑步机者）、散步、健身操、意念跳绳、太极、瑜伽等适合室内的主动运动方式、也可适当选择俯卧撑、哑铃、拉力器等室内力量练习。

Perseveringly

运动需要持之以恒

5-7 times per week, daily exercise time should be fixed as much as possible.

每周5-7次，每天的锻炼时间尽量固定。

Exercise with appropriate intensity

动则有益，强度适当

Walk no less than 6,000 steps a day. Other active exercise methods are suitable for about 40-60 minutes per day. The elderly should be reduced. Patients with disease should follow the doctor's advice.

每天主动行走不少于6000步，其他主动运动方式每天40-60分钟左右为宜，老年人酌减，疾病患者遵医嘱。

Actively walking of 6000 steps is equivalent to 60 minutes of Tai Chi, aerobics and yoga, 40 minutes of fast walking, and 20 minutes of rope skipping with consciousness.

主动行走6000步相当于太极拳、健身操及瑜伽60分钟、快走40分钟、意念跳绳20分钟。

Measure Methods

衡量运动强度的方法

(1) Heart rate method: heartbeats should be no more than 170 beats per minute (bpm).Generally speaking, the intensity of exercise is suitable.

心率法：运动脉率不超过170（次/分钟），一般认为运动强度较适合；

(2) Conversation method: It is generally believed that the most suitable exercise intensity is you can talk as usual during exercise, but cannot sing.

交谈法：在运动时能够进行自然地交谈，但唱不了歌，一般认为运动强度比较适合。

(3) Self -feeling method: After exercise, you may slightly sweat, feel relaxed and happy, no chest distress and dyspnea, but feel some fatigue. However, after a period of relaxation, you may feel full of energy.

自我感觉法：运动后有微汗，并感觉轻松愉快，无胸闷和气短感，稍感乏力，休息后精力充沛。

Step by step

循序渐进，有始有终

If you do not exercise regularly, it is suggested to increase the amount of exercise step by step.

如平时不运动，可逐渐增加运动量，循序渐进

Warm up for 5-10 minutes before exercise every day. After exercise, you should also do 5-10 minutes of finishing exercise to reduce the risk of sports injury.

每天运动前先做5~10分钟热身运动。运动后同样要做5~10分钟的整理运动，做到有始有终，减少运动损伤风险。

Proper exercise is good

适当运动，有益身心

Non-competitive aerobic exercise can increase the blood supply to the brain, increase the release of endorphins in the human body, generate positive and pleasant emotions, reduce mental stress, and eliminate depression, thereby improving the psychological wellbeing when staying at home.

非竞争性的有氧运动锻炼可以增加脑供血，增加人体内啡肽的释放，产生积极愉悦的情绪，减轻精神压力，消除抑郁，从而使蜗居时期的心理状况得到改善。

Other suggestions

其他建议

1. Relaxing and soothing background music can be played during physical exercise;

身体锻炼时可播放轻松舒缓的背景音乐；

2. Open the windows for ventilation on sunny days.

晴天时注意开窗通风。

No.3

Regular life, Enough sleep

生活规律充足睡眠

The body's own immune system is an important defense against virus invasion. Adequate sleep is not only helpful to maintain the normal immune function of the body, but also a prerequisite for maintaining energy and mental pleasure.

人体自身的免疫系统是抵抗病毒入侵的重要防线。充足的睡眠不但有助于维持机体正常的免疫功能，更是保持精力充沛、精神愉悦的前提。

Appropriate length of sleep

合适的睡眠时长

Adults (including the elderly) usually need 7-8 hours of sleep per day. Children need longer sleep. Children 6 to 12 years of age should sleep 9 to 12 hours a day; teenagers are also recommended sleeping for 9 hours.

成年人（包括老人）通常需要7-8小时的睡眠。儿童需要的睡眠时间较长。6岁到12岁的儿童每天应睡足9到12个小时；青少年也建议睡足9个小时。

Regular sleep is important

规律睡眠很重要

It's not enough to just have enough sleeping time. It is recommended that you follow a regular schedule to maintain the body's "sleep-wake" cycle and improve sleep quality.

光有充足的时间是不够的，建议您在假期依旧保持有规律的作息，以维持机体的“睡眠-觉醒”周期，提高睡眠质量。

Pay attention to physical exercise

体育锻炼有讲究

Regular physical exercise during the day helps you fall asleep at night; however, avoid strenuous exercise that leads to excitement before going to bed.

白天规律的体育锻炼有助于夜晚入睡；但睡前应避免导致兴奋的剧烈运动。

Proper diet helps sleep

饮食得当有助睡眠

Don't eat a big meal before you go to bed. Don't smoke and drink less. The intake of coffee, strong tea and caffeinated drinks should be moderate, especially after 3:00 p.m. to control the intake, avoid over excitation of nerves and affect sleep. B-group Vitamins should be supplemented if you stay up late.

睡前不要吃大餐。不吸烟、少喝酒。咖啡、浓茶和含咖啡因饮品的摄入应适量，特别是下午三点之后要控制摄入，避免神经过度兴奋，影响睡眠。熬夜应补充B族维生素。

Good sleeping environment

营造良好的睡眠环境

Use comfortable bedding. Reduce your exposure to electronic devices before going to bed and train your body to accommodate the rhythm of day-night alternation. In addition, a firm conviction and good mood are also guarantees for effective sleep.

使用舒适的床品。睡前减少电子设备的接触，告诉您的身体日夜交替的节律。另外，心怀坚定信念，保持良好情绪，也是有效入睡的保障。

No.4

Relaxation, peace of mind

张弛有度心理平和

We are staying at home every day to face the overwhelming epidemic information, which will inevitably produce anxiety. At this time, how to do a good job of personal psychological adjustment is very important. Let us talk about the psychological prevention and control during the epidemic with the advice of the psychologists of the Science Popularization Team from the Chinese Association of Science and Technology.

面对铺天盖地的疫情信息，“家里蹲”的我们每天刷消息，难免产生焦虑情绪，此时如何做好个人心理调节非常重要，让我们结合中国科协科普团队心理专家的建议，谈谈疫情期间的心理防治。

Read authoritative information

阅读权威信息

Choose an authoritative media channel, such as the official media, look at factually based objective reports, reduce the reading of emotional articles that spread anxiety, and have a reasonable and comprehensive understanding of the epidemic. Control the time of using mobile phones and computers. Try not to exceed two hours a day, and each time should not exceed half an hour. You should not pay too much attention to the epidemic information before going to bed.

选择权威媒体渠道，如官方媒体，多看以事实为根据的客观报道，减少阅读散布焦虑的情感文章，做到对疫情有合理、全面的认知。控制使用手机、电脑的时间，每天尽量不超过两小时，每次不超过半小时；在睡前不宜过分关注疫情信息，做信息的主动搜集者而非被动接受者。

Information acceptance mode

转化信息接收模式

Starting from reality, objectively and optimistically evaluate and face the real situation. In the long course of human history, human beings have faced various calamities, haven't they all been overcome one by one? Therefore, in the face of the epidemic, it is most important to maintain a sense of hope that "misfortune is only temporary and everything will always be okay."

从实际出发，客观地评估现实情况，乐观面对。人类历史长河中，人类面临过各种灾难，不是都一一克服了吗？所以，面对疫情，保持一种“不幸只是暂时的，一切总会好起来”的希望感是最为重要的。

Enjoy the new leisure mode

享受“家里蹲”的休闲新模式

May wish to suggest yourself in a humorous way, such as "It is finally the time that I can contribute to society at home". You can start to do things which you wished to do before the epidemic, but gave up due to shortage of time and energy, such as studying, reading, cooking, etc. In the process of doing these things, focus on the “thing” itself and experience inner peace. Maybe you are the next one to do research in the evasion of the epidemic and discover the gravitation of Newton!

不妨以幽默的方式暗示下自己，比如“终于到了在家就能为社会做贡献的时候了”。可以选择学习、看书、烹饪等需要一直投入精力以达到理想结果的行为方式。在过程中专注于行为本身，体验内心的平静。没准您就是下一个在躲避疫情中潜心研究，发现了万有引力的牛顿啊！

Be optimistic about changes

乐观面对改变

Due to the outbreak, the scheduled trip or reunion was canceled, creating dissatisfaction. It’s a good idea to take a long-term view and choose to postpone your satisfaction, and you may get additional rewards. For example: greatly reduce the risk of infection, get long-term rewards for a healthy body, and have the opportunity to enjoy long-term happiness with family and friends.

在疫情发生时，原定的旅行或团聚被取消，产生了不满足感。不妨把眼光放长远，选择推迟满足感，就有可能获得额外的奖励。例如：大大降低被感染的风险，获得拥有健康身体的长远回报，有机会与家人朋友享受长久的幸福。

May wish to practice 20 minutes of mindfulness meditation every day, just feel your own awareness at the moment, and achieve inner peace and world peace in a positive and spiritual way. Be grateful now, cherish the people in front of you.

不妨每天坚持练习20分钟的正念冥想，只感受当下您自己的觉知，通过一种积极的、精神上的方式，实现内心的平静和世界的平静。感恩现在，珍惜眼前人。

In this battle without gunpowder, China and the world are standing together. COFCO is standing with you to ensure the physical and mental health of employees, production safety, and winning this global epidemic prevention battle!

在这一场没有硝烟的战役中，中国与世界一道，中粮与您同在，保障员工身心健康、生产安全，打赢这场全球防疫阻击战！

特别鸣谢

Acknowledgement

The Initiative was mainly finished by the team of public science education of Nutrition Metabolism Center of COFCO NHRI and CONAC. English was translated by the Department of the Science and Technology Development, the Consumer Insight and Market Research Center, the Knowledge and Management Center of COFCO NHRI, professors, students of food science and nutrition and English language experts from Wageningen University, University of Chester, Charles Sturt University, Mount Saint Vincent University, The Chinese University of Hong Kong, University of Alabama, George Mason University, University of Nottingham, Jiangnan University, University College London, Beijing Remin University of China Affiliated High School, Beijing Youneng Chain Technology Co., Ltd., Ningbo Sailor Buisiness Consultant Co., Ltd, Beijing Academy of Food Sciences, MARS China, Beijing Mondelez Food Co., Ltd, Beijing Tongrentang Health Pharmaceutical Co., Ltd. and other units. We really appreciate your support!

《倡议书》由中粮营养健康研究院营养与代谢中心和中国粮油学会粮油营养分会科普团队主创，其中《倡议书》国际版邀请了中粮营养健康研究院科技开发部、消费者与市场研究中心、知识管理中心、荷兰瓦赫宁根大学、英国切斯特大学、澳大利亚查尔斯特大学、加拿大圣文森山大学、香港中文大学、美国阿拉巴马大学、美国乔治梅森大学、英国诺丁汉大学、江南大学、英国伦敦大学学院、北京人大附中、北京优能链科技有限公司、宁波赛勒商务咨询有限公司、北京食品科学研究院、玛氏食品（中国）有限公司、亿滋食品（北京）有限公司、北京同仁堂健康药业有限公司等高校和单位食品营养领域的教授、学生以及英翻专家协助翻译并审核。在此对您们无私的帮助表示感谢！

原标题：《《关于特殊时期健康饮食生活方式倡议书》国际版-中英双语》