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WHO: Nutritional advice during the outbreak of the Corona virus (Covid 19)

 Availability of water and proper nutrition are vital and important things in life. Those who eat a balanced diet have stronger immunity and are less at risk of chronic diseases and infectious diseases, including “Covid-19”. Therefore, you should eat a variety of mature and non-artificial foods every day to get the vitamins, minerals, dietary fiber, protein and antioxidants that the body needs. And drink enough water. Avoid eating sugar, fat and salt to reduce your risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

In this article, we will provide nutritional advice during the outbreak of the Corona virus (Covid 19) from the World Health Organization.

Drink enough water daily:

  • Water is life. Without it, you will not find life on earth. It transports nutrients and compounds in the blood, regulates body temperature, eliminates waste, and softens and facilitates joint movement.
  • Drink as much as possible 8 to 10 glasses of water every day.
  • Water is the best option, but other drinks, fruits and vegetables that contain water can also be taken, for example lemon juice (diluted in water and unsweetened), tea and coffee. But be careful of consuming too much caffeine, and avoid sweetened fruit juices, smoothies, fruit juice concentrates, sodas and refreshing drinks because they all contain sugar.

Reducing salt and sugar intake:

  • When cooking and preparing food, reduce the amount of salt and high-sodium seasonings (such as soy sauce and fish sauce).
  • Limit your daily salt intake to less than 5 grams (about 1 teaspoon) and eat iodized salt.
  • Avoid foods rich in salt and sugars (such as snacks).
  • Limit your intake of soft drinks or soda and other sugary drinks (such as fruit juices and juice concentrates, syrups, flavored milk, and yogurt drinks).
  • Choose fresh fruits instead of sweetened snack foods like biscuits, cakes and chocolates.

Eat mature, fresh, and unprocessed foods in your life:

  • Eat fruits, vegetables, legumes (such as lentils and beans), nuts, whole grains, and foods of animal origin (such as meat, fish, eggs, and milk).
  • Choose for snacks raw vegetables and fresh fruits, rather than foods rich in sugars, fats or salt.
  • Avoid overcooking vegetables and fruits, as this may lead to a loss of important vitamins.
  • When using canned or dried vegetables and fruits, choose ones that do not contain salt or sugar.

Eat moderate amounts of fats and oils:

  • Eat unsaturated fats (such as found in fish, avocado, nuts, olive oil, soybean, canola, sunflower, and corn oils) instead of saturated fats (such as found in fatty meats, butter, palm and coconut oils, cream, cheese, ghee, and lard).
  • Avoid processed meat as it is rich in fat and salt.
  • Choose white meat (such as poultry) and fish, which are generally low in fat, rather than red meat.
  • Consume fat-free or low-fat milk products whenever possible.
  • Avoid eating trans fats. They are often found in processed foods, fast food, snacks, fried foods, frozen pizza, pies, cakes, margarine, and spreads.

Avoid eating in the streets and restaurants:

Eating at home to reduce contact with others and reduce your risk of exposure to the emerging coronavirus (Covid 19). We recommend keeping a distance of at least 1 meter between yourself and anyone who is coughing or sneezing. This is not always possible in crowded social places such as restaurants and cafes. Droplets from infected droplets may fall on surfaces and the hands of people (such as customers and employees), and due to the many arrivals and departures, it is not possible to know whether hands are washed regularly and sufficiently, and surfaces are cleaned and disinfected quickly enough.

Although proper nutrition and plenty of water improves health and immunity, they are not a panacea for disease prevention.




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