In addition to breakfast, lunch, and dinner, two additional meals, such as afternoon snacks and before bedtime snacks, are advised to ensure that the body receives enough nutrients.
The body's requirements vary throughout the day. Eating well and giving the body precisely what it needs can assist to build resistance and enhance health, which will help to avoid Covid-19.
Doctors say that for individuals who don't receive enough nourishment or have anorexia, eating five little meals a day is healthier than three big meals. Smaller meals can help you digest food more easily and keep your blood sugar stable throughout the day, avoiding tiredness and blood sugar surges. It's also a way to keep your weight in check and increase your body's energy endurance.
To assist enhance health, the doctor makes a few meal recommendations at five different times of the day:
Breakfast
Breakfast is the most crucial meal of the day. You may feel hungry or weary after getting up after a night's sleep because the quantity of carbs in your body is extremely low, and your blood sugar is similarly low. Carbohydrate is the chemical that gives the body the greatest energy to sustain its operations. When the body is deprived of carbs for an extended period of time, it will begin to break down muscle protein in order to get energy. You will feel more fatigued when this protein is broken down, and your body's actions will be slowed. Fat metabolism slows down after it, and fat builds up in the body.
Carbohydrates, proteins, lipids, vitamins, and fiber must all be included in a balanced meal. Rice, porridge, potatoes, sticky rice, bread, noodles, pho, cereals, oats... all include carbohydrates. Protein can be found in meat, fish, eggs, shrimp, and beans... Fat can be found in oil, fat, and oil seeds... Fruit, milk, and dairy products provide fiber and vitamins.
Breakfast should not be skipped. Breakfast should be eaten between 7-8 a.m., or according to each person's schedule. Breakfast should not be eaten too late in the day since it will influence lunch. If you have to have breakfast late due to circumstances beyond your control, you may consume a light breakfast that will not influence your next meal.
Lunch
Lunch accounts for 30-40% of the diet throughout the day, with 600-1,000 Kcal depending on nutritional status and comorbidities. The doctor advised that you prepare fish meals for lunch. Eating fish offers many health advantages, is higher in protein than other meals, and has a low cholesterol level.
Salmon rich in omega-3 may be grilled, cooked with oatmeal, or breaded by housewives... In addition to salmon, all types of carp, carp, fish fruits... may be processed. Other seafood, in addition to fish, provides a significant amount of zinc, which is beneficial to the immune system. Fish should be eaten two to three times a week.
Furthermore, meals produced from food categories such as chicken, duck, pig, beef, and so on are very healthy and may be prepared on a regular basis and changed throughout lunch. Breakfast should be eaten 3-4 hours after lunch. The body will be depleted of energy if you eat late for lunch. Lunch should be eaten between 12 and 1 p.m. Not delaying lunch too long will have an impact on the following meal, which in turn will have an impact on work quality since the body will not be provided with energy at the appropriate moment.
Snack in the afternoon
3 hours after lunch, have a snack. Because the energy supplied by lunch has been almost depleted, the nutritional supplement will assist you in working more efficiently. Fruit salad, smoothies, almonds, and fruit yogurt are all good options.
Dinner
Dinner should be served at least 2-3 hours before to the afternoon snack. Consume the same meals as at lunchtime, including carbohydrate, fruit, fish, meat, and eggs.
In reality, many individuals select supper for their families based on the criterion of being healthy while not making the body feel heavy. As a result, many people like the meal of boiled vegetables or frugally prepared veggies. Green vegetables are high in vitamins, particularly vitamins C and E, as well as powerful antioxidants. When you have the flu or other inflammatory illnesses, cruciferous vegetables like broccoli, cauliflower, spinach, and others may help boost your immune system. Pumpkin is also high in vitamins, mineral salts, iron, and organic acids, all of which are beneficial to one's health.
Fish, seafood (shrimp, crab...), and meat make up the second food category. Because individuals are less active in the evening, calories are converted to fat more readily if consumed late, it is advised to have supper before 7 p.m. to optimize weight reduction.
An hour before bedtime, have a snack.
You need to consume fewer calories and nutrients towards the conclusion of a late-night snack, particularly if you're at risk of hypoglycemia. Fresh fruit, low-fat milk, and yogurt are the finest meals.... Instead of coffee or energy drinks, try a glass of water, milk, or juice.
In addition, spicy foods should be included in the meal to boost resistance. The first is a mixture of garlic, onions, chives, and other herbs... Garlic includes sulfur glucoside, a volatile oil component made up nearly entirely of allyl sulfide and allyl oxide, as well as allicin and garlixin, two antibacterial active compounds. Alixin inhibits harmful fungus as well as gram (+) and gram (-) bacteria (intestinal bacteria). Garlic preparations, such as garlic sauce, garlic wine, garlic extract, garlic medication for steaming, and so on, may be used to boost the body's resistance against the Covid-19 virus.
By boosting the activity of the body's natural immune cells, onions and chives have been proven to decrease the severity of cold and flu symptoms.
The second category includes vitamin C as well as other vitamins and minerals. Vitamin C is a vitamin that helps the body's immune system to function properly. Vitamin C, on the other hand, is not produced or synthesized by the human body and must be obtained via diet in order to sustain health. Vitamin C is abundant in citrus fruits such as grapefruit, oranges, and lemons. During the epidemic season, drinking different juices may also help you build your resistance.
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