- Hürriyet Newspaper - December 14, 2020
- Give importance to variety in your meals
- Consume eggs and dairy products
- Choose foods containing complex carbohydrates
- Vitamin C is important
- Consume fish
- Avoid harmful fatty foods
- Consume fresh foods
- Avoid salt
- Prefer to eat at home
- Consume plenty of water
- Turmeric and black pepper
- Breakfast
- Noon
- Afternoon
- Evening
Hürriyet Newspaper – December 14, 2020
The coronavirus has affected all of our lives and continues to do so. With the number of cases and the increase in the number of deaths, everyone is worried. Our risk of contracting the coronavirus seems very high these days. Allergy Dietician Ecem Tuğba Özkan explained in great detail how we should eat to increase our immunity against coronavirus.
Proper nutrition and fluid intake are vital. People who eat a balanced diet tend to be healthier, with stronger immune systems and a lower risk of chronic disease and infectious disease. That’s why you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fiber, protein and antioxidants your body needs.
Avoid sugar, fat and salt to significantly reduce your risk of overweight, obesity, heart disease, stroke, diabetes and certain types of cancer. Unhealthy and unbalanced nutrition, insufficient sleep cause an increase in the risk of infection and delay in the recovery of people during the disease process.
Some golden suggestions to strengthen our immune system…
Give importance to variety in your meals
Insufficient intake of vitamins A, C, D, E, B 2, B 6, B 12, folic acid and trace elements such as iron, zinc, copper jeopardizes the immune system and predisposes people to infections. .
Pay attention to the cleanliness of the foods and make sure that they are well cooked.
Although there is no evidence that the coronavirus is transmitted by food, ensuring the highest level of cleanliness in food preparation processes, especially meat products; All cooked food should be consumed well cooked.
Consume eggs and dairy products
Eggs and cheese are foods that can last for a long time and contain quality protein when stored under appropriate conditions. In order for the body to fight diseases, it is necessary to take enough protein every day. In addition, products such as probiotic-fortified yoghurt and kefir should be consumed every day, as they support the immune system.
Choose foods containing complex carbohydrates
Good glycemic control helps reduce the risk and severity of infections. In this process, consumption of complex carbohydrates prevents fluctuations in blood sugar, good glycemic control also reduces the possibility of pneumonia. Instead of breads made from white flour, which are simple carbohydrates, products made with whole grain foods containing complex carbohydrates should be preferred. For example, whole wheat bread can be preferred instead of normal bread, bulgur pilaf instead of rice pilaf, oat bread instead of corn bread.
Vitamin C is important
Since citrus fruits and green leafy vegetables are rich in vitamin C that supports the immune system, the consumption of these fruits should be emphasized, and fresh lemon should be squeezed into salads.
Consume fish
Although fish may contain more fat compared to red meat and poultry, it is one of the foods that should be consumed because it generally has less energy than other meats in the same amount. For this reason, it will be beneficial to consume oily fish suitable for the season at least 2 days a week.
Avoid harmful fatty foods
It is beneficial to consume unsaturated fats (for example, fish, avocado, hazelnut, olive oil, soy, canola, sunflower and corn oil) that are protective for cardiovascular health, instead of saturated fats (such as fatty meat, butter, coconut oil, cream, cheese, etc.) in meals. will be.
Consume fresh foods
Vegetables and fruits should not be overcooked as this may lead to loss of important vitamins. When using canned or dried vegetables and fruits, varieties without added salt or sugar should be chosen.
Avoid salt
Daily salt consumption should be less than 5 g (approximately 1 teaspoon) and iodized salt should be used, as it may contribute negatively to hypertension or kidney diseases.,
Prefer to eat at home
Choose to eat at home to reduce your contact with other people and reduce your chance of being exposed to the coronavirus. Droplets from infected people can contaminate food.
Consume plenty of water
2-2.5 liters per day. water consumption is recommended. Consuming plenty of water will be beneficial for the removal of harmful substances from our body, mineral balance and blood pressure balance.
Turmeric and black pepper
Adults, as a spice, consuming 1 teaspoon of turmeric and black pepper a day will be beneficial due to its antioxidant effects. When turmeric and black pepper are used together, they show more antioxidant effects.
Sample nutrition program to strengthen our immune system
Breakfast
Rosehip or echinacea tea
Boiled egg
Feta cheese
Olive or walnut kernel
Avocado
Lots of greens, red or green peppers
Whole wheat bread
Noon
90 grams of meat (2 days fish, 3 days white, 2 days red meat)
Boiled vegetable dish with olive oil added (broccoli, sweet potato, cauliflower, carrot)
Bulgur pilaf
Salad (lettuce, carrot, parsley, lemon juice)
Afternoon
3-4 tablespoons of oats
1 glass of water Milk
1 fruit (kiwi, citrus, pomegranate)
1 handful of oilseeds, pumpkin seeds
Evening
Pumpkin soup/lentil soup
Vegetable meal with minced meat (2 days a week, legumes with minced meat)
4 tablespoons of yogurt (probiotic-fortified if possible)
Seasonal Lemon Salad
Brown bread
Allergy Dietitian Ecem Tuğba Özkan finally stated that a regular diet will make us stronger against the coronavirus, and therefore a balanced and regular diet is very important.
