Category : COVID-19 | Sub Category : Lockdown Posted on 2020-04-30 12:28:25
In this COVID-19 outbreak, proper nutrition and diet have a big role to play. Our regular diet should consist of such foods which will boost up our immune system to fight against viruses and bacteria. We should remember that our food has medicinal value and we should utilize it properly through our diet plan. Our regular diet should consist of a good amount of protein, vitamin, fibre, potassium, magnesium, iron, and omega -3 fatty acid, etc.
Although we have only a limited supply of food ingredients due to this outbreak, we have to plan our diet accordingly. Breakfast is very important in our day to day life. During breakfast we should curb our carbohydrate intake, instead, we can eat whole boiled eggs, soaked chia seeds ( Chia seed is called superfood as this tiny seed is loaded with essential nutrients and protein), boiled vegetables like broccoli, carrots, beans, beans sprout which have enough fibre. We can also consume some fruits like guava, banana, etc. as it has a lot of antioxidants. We should eat some green leafy vegetables like spinach, etc.
We should not do frequent snacking or small meals as it increases hunger and increases the secretion of insulin. We should eat only when we feel hungry. As we are all locked down and staying at home only, we should reduce carbohydrate intake. As intake of too much-refined carbohydrate like pasta, refined flour, white bread, white rice, refined sugar, sweet items, junk foods, refined oils, burger etc., are harmful to our health and decreases our immune systems. During lunch, we can consume a lot of pulses, boiled vegetables, fish (or any source of protein), sour card, etc. along with 60 grams of rice or roti.
Remember we should plan our diet according to our calorie burning. We should always avoid sweetened beverages which contain a lot of sugar in it. After lunch, give your stomach a rest. Eat at least after 6-7 hours. We should remember that our metabolism system also gets tired if we eat frequently. So eat only two to three times a day. Eating seven-eight times a day is not good for our metabolism system. If we give rest to our metabolism system, it can work faster and with great efficiency. Add 2-3 spoon lemon juice in your daily diet with light warm water or one tsp. of Apple cider vinegar with 200 ml of water and consume it with a straw daily after a meal or before a meal.
Always keep your dinner as light as possible. Eat anything which is easily digested. Do not eat complex foods at night or at dinner. Try to eat the same food daily without much experimenting as it helps you with the digestion and your stomach is habituated with the food. You can change your food or experiment with your food maybe once in a week that is perfect. Changing food pattern daily will surprise your metabolism system and it may be difficult to digest as your stomach is not habituated with it.
Do not forget to take proper and timely rest as it is very essential for our body. Sleep daily 6-7 hours. Try to lead a stress-free life as much as possible. Daily 20 minutes brisk exercise is a must for us or do whatever exercise is comfortable or suitable for you to keep yourself fit in these difficult times.
By: Jayanta Ghsoh, Dean Guru Nanak Institute of Hotel Management