Coronavirus disease, which is a global problem, is unfortunately an epidemic that seriously threatens public health. The most important thing we can do against the virus, which changes all of our routines and invites us to be more conscious about health, is: keeping our immune system strong.
Among the factors that affect our immune system are stress, regular exercise, regular exercise. adequate sleep and healthy nutrition. And it has been supported by many studies that the most important thing is healthy nutrition.
During this period, more attention should be paid to nutrition than ever. Having our plates rich in fiber, vitamins, minerals, proteins and antioxidants will increase the nutritional quality to the levels we want. Consumption of fruits and vegetables, especially during the day, should not be ignored. At each main meal, one quarter of our plate should consist of vegetables, the other quarter should be whole grain products, and the remaining half should equally consist of fruits, high protein foods (legumes, meat, chicken, fish, eggs, oilseeds), and dairy products (yoghurt, cheese, buttermilk). It is recommended. Main and snack meals should not be skipped. With every skipped meal, we are in danger of disrupting our diet.
When shopping, sugary foods and drinks, white bread, pastry products, processed meat products, high-calorie foods with no nutritional value, that is, foods that harm our immunity and health, should be avoided. And seasonal vegetables/fruits that can last for a long time (cauliflower, cabbage, broccoli, apple, orange...) should be preferred.
Especially importance should be given to foods rich in vitamin C, and if possible, fresh lemon should be squeezed into meals. To extend the shelf life of durable vegetables, they should be stored in the refrigerator without washing or cutting. At the same time, dried fruits and vegetables can also be preferred because they are fiber and mineral sources with a long shelf life.
Legumes, which are quite durable and a source of protein with high nutritional value, should also be consumed in this process. Lentils, chickpeas, beans and kidney beans are popular on the table as they are pre-boiled and then stored in the freezer for practical use. Canned food contains salt Care should be taken in its consumption due to its high content.
Care should also be taken in the consumption of red meat, chicken and fish, which are other protein sources. Although our priority is fresh fish to ensure that our diet is not poor in terms of Omega 3, frozen or canned tuna can be used in cases where it is not available. In order for antibodies, which are defense mechanisms against diseases, to fulfill their duties, daily protein intake must be sufficient. For this reason, vegetable or animal proteins should not be missing from the tables. Hygiene is also very important during the food preparation process. Foods, especially meat products, should be cooked well.
Microorganisms found in products such as probiotic-fortified yoghurt and kefir will also support our immune system. This is the perfect time for those who haven't tried it yet...
Our first goal for adequate vitamin and mineral intake is to have a healthy, adequate and balanced diet.
However, as we explained, people who cannot eat can also be recommended to take vitamin and mineral supplements in this temporary period. Vitamin D supplements can definitely be recommended, especially since vitamin D levels are low in individuals in our country. The most overlooked and forgotten thing during the stay at home process is water consumption. It should never be forgotten that drinking water is important not only for the immune system but for all our systems. And care should be taken to consume 2-2.5 liters of water daily.
If eating a healthy and balanced diet is not already a part of our lives, now is the time to implement it. You ask why ? Because the fast foods, high-calorie coffees, desserts, etc. that we were previously exposed to outside are no longer visible. How about developing a new and life-saving habit? Healthy recipes that we can make at home, legume salads that we have been postponing for a long time, and oatmeal snacks are waiting for us. I hope that this difficult process, in which we take better care of ourselves without stress and do exercises every morning at home with our family, will end as soon as possible.
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