The pandemic of coronavirus already has more than 300,000 infected, 14,000 dead and about 97,000 people healed worldwide. AND Food also plays a very important role in this preventive isolation of COVID-19.
“In times of isolation, the usual caloric expenditure decreases a lot and that is due to the change in the routine and that is due to the changes that go from not going to work to not going to train. Thus If we do not have a balanced diet, the most likely thing that happens is that we gain weight“He explained to the online newspaper Infobae, Analía Moreiro, graduate in Nutrition.
That is why Moreiro suggested that schedules should be organized to avoid snacking and design a meal plan at home that includes the four main meals, to add two snacks, to avoid overeating between meals.
“The water beyond that it keeps us hydrated and quenches thirst, is a great component for the body to carry out all its functions normally.”
“If we take into account what people are doing at the moment of gathering merchandise, mostly tends to store carbohydrate-rich foods, but complex carbohydrates that in turn are associated with a high level of calories and that is what you should not consume. It is necessary to look for options where possible that provide proteins, healthy fats and carbohydrates accompanied by fibers, for example cooked vegetables that can be kept longer in the refrigerator, canned vegetables, preserves, legumes, fruits either whole or to consume in smoothies , tuna (canned) that is a great source of omega fatty acids that are heart-healthy fats ”.
Also, the lawyer said that we must not forget hydration, And it is essential to drink water and avoid consuming sugary drinks, since they provide a high sugar content. “The water beyond that it keeps us hydrated and quenches thirst, is a great component for the body to carry out all its functions normally.”
Another important food is nuts, which also provide magnesium and zinc, which are key minerals for these stages to face infections. Dried fruits are easy to store and easy to eat, they can be incorporated into biscuits and even salads.
What foods to avoid? Treats, snacks with high sodium content that will retain fluid, avoid junk foods, delivery with excess fat.
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Menu suggestion for quarantine
Infusion of tea, coffee or mate with 2 slices of whole wheat bread with spreadable cheese or port salut cheese
Handful of dried fruit or handful of unsalted peanuts or fresh fruit.
As a first course, a vegetable broth. As a second a plate of pasta that can be noodles with sautéed vegetables or risotto with boiled egg. Dessert, a fruit.
Tea, coffee or mate and two slices of homemade vanilla pudding or 2 rolls of ham and cheese or rice cookie with spreadable cheese and honey.
* Extra snack if dinner is too late *
Hard-boiled egg, cherry tomatoes, or fruit smoothie, preferably containing citrus fruits and containing vitamins C.
Portion of chicken, meat or fish with fresh salad or sautéed vegetables or vegetable omelette. Dessert, fruit. And if desired, a cup of tea.