Currently there is no food or any supplement that can prevent covid-19, the main way to help prevent covid-19 It remains to wear a cloth mask or hygienic mask, wash your hands often, and eat cooked food.
Especially if cooked food contributes to the functioning of the immune system. This will make you better prepared to deal with infectious diseases.
Therefore, food guidelines And the ingredients used in cooking are therefore more important to the current situation.
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Principles of eating immune system supplements
when we eat food into each meal Those foods are absorbed by the small intestine. To get both useful and non-useful nutrients into the body. Before being used for different purposes, such as boosting the immune system, improving eyesight, or even eliminating it from the body.
If we eat too much food. or eating unhealthy food often May cause various chronic diseases until having to limit eating healthy food This could have a negative impact on the prevention of COVID-19.
Here's a guide to eating foods that will help your body absorb what's good. and reduce the chance of getting something bad into the body
1. Limit the amount of salt.
The World health organization (WHO) advises that the daily intake of salt should not exceed 5 grams, which is usually obtained from a diet that is already eaten without adding to it.
Especially ready-to-eat, canned and pickled foods, which tend to have higher sodium content than fresh foods. Therefore, if eating food Avoid adding salt for seasoning. or if it can be washed It should be washed with clean water to reduce excess sodium content.
2. Limit the amount of sugar
The Food and Drug Administration (FDA) recommends that daily sugar intake should not exceed 4-8 teaspoons, or should not exceed 5 percent of your total energy intake.
So if you want to eat dessert Choose fresh fruit, canned or dried fruit desserts. Instead of drinking sugary drinks that may contain a lot of sugar.
3. Limit the amount of fat.
World Health Organization It is recommended that daily fat intake should not exceed 30 percent of total energy. especially saturated fat that should not exceed 10 percent.
Therefore, the food should be cooked in a way that uses less oil. Or not at all, such as steaming, grilling, and cooking ingredients should use high-quality fatty foods such as fish, nuts, olive oil, sunflower oil. avoid leather and partially hydrogenated oils, which produce trans fats.
4. Choose foods that contain fiber.
Fiber or dietary fiber helps in the functioning of the digestive system. helps you feel full longer Prevents overeating. and helps the intestines to contract better It can be obtained from vegetables, fruits and whole grains such as quinoa, whole wheat bread.
5. Drink enough water to meet your needs.
Drinking 8-10 glasses of water a day is the easiest and most economical way to eat. A large amount of sugar-sweetened beverages should be avoided. To add flavor to the drink May include fresh or frozen fruit such as berries, oranges and should not drink too much tea or coffee. Because it contains a group of substances Diterpenes (Diterpenes), which increases cholesterol in the blood.
6. Avoid alcoholic beverages.
Alcohol can weaken the immune system. Therefore, the body fights off infections less.