For the second time this year, the universal quarantine COVID-19 has moved us from home, restricted physical mobility and at the same time adjusted the diet – many refrigerators and cabinets have a variety of semi-finished products that save us when we need to eat fast. However, experts warn that even at home you need to follow a balanced diet, otherwise we will damage our immunity and open the door to various viruses or other diseases.
“A person needs to receive more than forty different nutrients every day, so you can ensure their amount only by including in the diet products from all food groups. The use of one type of product, such as whole grains or pasta, or just semi-finished products, substances, so I would advise you to review your family’s eating habits and plan a diet all week, shopping once a week. This way you will eat a variety of foods and avoid shopping too often, “says Inga Pochuliene, a pharmacist at Gintarinės vaistinė. .
Useful products – vegetables and bread
She says that spending time at home is a great opportunity to eat the right amount of fruits and vegetables. “When we want a snack, we have an apple, banana, tomato, carrot on hand. Fruits and vegetables satisfy hunger and provide the body with essential vitamins. For example, we all know that vitamin C is one of the most important antioxidants for our immune system, rich for apples, kiwis, oranges and other citrus fruits.
You should eat more seasonal, winter vegetables: beets, carrots, sweet potatoes, celery, parsnips, cabbage and pumpkin. On the windowsill you can sow herbs – dill, parsley or basil, grow onion leaves. The amount of vitamins and minerals in them is especially high, ”says I. Pochuleny.
According to the pharmacist, the diet is perfectly complemented by whole grain bread and loaf, vegetable or seed bread, bread without yeast without added sugar. Whole grain bread contains a lot of B vitamins, and bread – a lot of fiber, which helps maintain a smooth bowel movement. According to I. Pochulen, a large part of the country’s population consumes too little dietary fiber, and this is one of the main causes of indigestion and constipation.
She advises to add to the basket products containing vitamin D and calcium – kefir, eggs, yogurt, cheese.
Fat is necessary, it is important that it was “good”
Another thing to keep in mind is the so-called “good” fats. According to the pharmacist, people often avoid fat because they try to maintain a slim body shape, but “good” fat is necessary to feel good, have energy, strengthen the immune system, enjoy shiny hair, healthy nails and radiant skin.
“If the body starts to lack fat, it can damage the immune system, impair reproductive function, reduce estrogen production, increase the risk of infections and diseases, develop disorders of the gastrointestinal tract, kidneys and nervous system. Therefore,” good “fats are needed by our body. , no chips, fried potatoes or fatty meat fall into this category, ”says pharmacist Gintarinės vaistinė.
Sources of omega-3 fatty acids, monounsaturated fats, vegetable proteins, dietary fiber, minerals, amino acids that provide our muscles with blood, oxygen and nutrients are avocados, walnuts, walnuts, olive or olive oil, peanuts, peanuts.
Power and computer are incompatible
The quarantine period is a great opportunity to develop eating habits that also affect the body. First of all, you need breakfast, lunch and dinner at the dinner table, not sitting on the couch in front of the TV, in the bedroom or working at the computer. According to the pharmacist, eating so much unnoticed eats much more than usual and risks gaining extra pounds.
I. Pokuliene says that during quarantine, a diet is often established, because people find time to eat three times a day at home, but it is also important to spend time cooking a balanced diet. “It is clear that those who work from home prefer to work, but this does not mean that it is impossible to cook healthier meals in such conditions.” , and eating them will be much more useful than pasta, frozen pizza or dumplings, “she says.
It is advisable to consume most of the calories at the beginning or middle of the day, because eating in the evening increases insulin resistance, develops diabetes and is at risk of obesity.
The pharmacist warns against avoiding sweets, especially because they are empty calories that provide only short-term energy, and the body also needs vitamins and minerals. Looking for alternatives to sweets, it is desirable to eat fruit or freeze berries. It is also not recommended to eat foods high in saturated fat, such as sweet pastries, rich in palm or other refined oil. Sugar and saturated fats support inflammatory reactions in the body, impairing the immune response to infections.