[Take care of your nutrition! Don't lose to the new coronavirus! ! ]
As a preventive measure against new coronavirus infections, more and more people are taking in fermented foods such as kimchi and natto to boost their immunity.
By providing adequate nutrition on a daily basis,
There are many positives, such as the prevention of infectious diseases and quick recovery.
Besides eating fermented foods, is there anything else I can do nutritionally?
As a background to the aggravation of the symptoms of the new coronavirus infection,
・Undernutrition
・Skeletal muscle loss or dysfunction (sarcopenia)
is pointed out to exist.
In people with malnutrition and decreased muscle mass, it is clear that they are resistant to infections such as bacteria and viruses.
I know my immune system is weakened.
It may be said that " maintaining good nutritional status" is one of the measures to reduce the risk of infectious diseases on a daily basis .
1. Do not skip meals
It is necessary to secure enough energy to make a body that fights viruses.
A 1°C increase in heat will consume about 13% of the body's metabolism. For these reasons also
Being undernourished and thin means less power to fight infections
That's what it means.
In order to secure energy, it is especially important to take in "carbs" firmly.
For now, refrain from extreme carbohydrate restriction (except during medical treatment).
2. Well-balanced vitamins and minerals
Vitamins A and D are involved in the body's defense against infectious diseases,
Vitamins E, B6, B12 , and the minerals selenium and zinc are also nutrients related to immune function.
Take these nutrients individually! It's hard to think about it.
Even though it's good for prevention, taking too much of one nutrient can actually be harmful .
Vitamin D is said to be produced in the body by sunbathing twice a week for 15 to 30 minutes .
Please try this too.
Summary···
Make sure you get the energy and nutrients you need by eating three well-balanced meals of a variety of foods.
3. High-quality protein and amino acids
Infectious diseases such as viruses consume a significant amount of energy and protein. If the protein that is originally required is insufficient, the immune system responsible for the body's defense will be impaired.
Most of the body is made of protein. Of course, muscle is mostly protein.
Adequate daily intake is important to prevent sarcopenia.
<Guidelines for protein intake>
If you want to know the approximate amount easily, please refer to the following.
・0.8-1.0g/kg body weight
Example) For a person weighing 60kg, the recommended protein intake is 48g to 60g/day.
or,
・20g per serving
Proteins are chains of amino acids. It may be good to supplement the amino acid itself.
In particular, BCAAs (valine, leucine, isoleucine) and glutamine, which act to suppress protein degradation or promote synthesis , are recommended.
Click here for Protein Replenishment Recipes
* Canned mackerel bound with eggs
I understand that various nutrients are necessary, but it is difficult to think about it and make it a menu for one meal.
In such a case, click here ↓↓
★ What school are you? ? Nutritious menu
☆If you prefer donburi, click here☆
☆ If you are a noodle fan, click here ☆
For people who want to eat three meals a day but tend to skip breakfast, this is the place for you! This is an easy-to-make breakfast menu.
★ Firmly? ? Refreshing? ? breakfast menu
☆ Click here for solid people ☆
☆ If you are a light person, click here ☆
4. Adequate hydration
Water is essential for maintaining the stability of the whole body, such as transporting nutrients in the blood and regulating body temperature. Poorly nourished people (elderly and undernourished) are especially prone to dehydration . Stay hydrated and avoid dehydration.
<How to rehydrate>
1200ml/day (1 cup (150ml)/day) 8 times a day
No worries if you are prepared! Let's put it into practice on a daily basis.
Of course, diet alone is not enough.
Wash your hands and gargle regularly! Please refer to the following ☆
