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NUTRICIÓN EN CUARENTENA: ¿CÓMO ALIMENTARNOS FRENTE AL COVID-19?

25 de agosto, 2020

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The current health crisis that we are experiencing due to the coronavirus will undoubtedly set a precedent in history. Until now, the best way to prevent the spread of this pandemic is through physical isolation, in addition to following basic hygiene measures that reduce the probability of transmission and/or contagion. Given this scenario, food has become an important focus of attention , either to protect our body, or to avoid damaging it with unhealthy options

Regarding the above, the Food and Agriculture Organization of the United Nations (FAO) invites us to become aware of what we eat, thus choosing foods rich in vitamins and essential nutrients that help strengthen the immune system and reduce infections . [1]. 

In recent years, the sedentary lifestyle, together with the consumption of products high in saturated fats, have caused 74% of the adult population in Chile to be overweight or obese , being higher than Mexico (72.5%) and the United States. States (71%), inclusive [2]. This figure increases the number of people classified as a population at risk of possible contagion by coronavirus.

Since there are several diseases associated with weight gain, such as high blood pressure, diabetes or heart problems [3]. It is necessary then, to take care of our health with healthy eating habits, which gives us a better quality of life.

WHAT FOOD TO PREFER DURING QUARANTINE

Maintaining a balanced diet while we are in confinement will help us to strengthen the immune system, avoid unnecessary weight gain and also to be responsible with what we acquire [3]:  

Dry products:

In this item are legumes (lentils, beans, chickpeas, etc.), nuts, seeds (squash, poppy, sunflower, flaxseed), dehydrated fruits and vegetables, flour of different cereals, pasta, couscous, quinoa, oatmeal and bread, the latter preferably whole. 

Packaged and/or canned foods:

Las verduras en conserva y legumbres (choclo, arvejas o porotos negros) son una buena opción de alimentación saludable. También se encuentran en este grupo los pescados y mariscos en conserva al natural, bebidas vegetales (leche de almendra, arroz, etc.) y aceites con gran aporte nutricional, un ejemplo de ello es el de oliva, sésamo o maíz.

Congelados:

En cuarentena se debe evitar salir a comprar , o procurar salir lo menos posible; por esta razón, los productos congelados son una alternativa. En esta clasificación encontramos verduras, legumbres, pescados, mariscos y carnes. Evitar el consumo de alimentos muy procesados, como varitas de pescado, filetes apanados, croquetas, hamburguesas, etc. De preferencia elegir solo alimentos congelados de un único ingrediente, por ejemplo: si es carne de vacuno, que solo contenga eso y no añadidos. 

Productos frescos que se puedan congelar:

Pan de molde, carnes frescas, pescados y mariscos. Además de algunas verduras, como zapallo italiano, berenjena, brócoli, coliflor, champiñones, zanahorias, etc. 

Alimentos que necesiten refrigeración:

Vegetables, preferably packaged, fresh fruit, eggs, dairy products (yogurt, butter, cheese) and some fermented products, such as soy or tofu. 

Fruits and vegetables:

Some seasonal fruits are ideal because they keep longer and don’t need refrigeration. This is the case of banana, orange, apple and grenadine. Among the vegetables we find potatoes, onions and pumpkin, among others. 

 

Finally, if you can only buy your supermarket purchases in person, follow the recommended instructions issued by the health authority : respect physical distance, protect your nose and mouth with a mask, avoid crowds, prioritize hand washing or in your defect use of alcohol gel and when choosing bulk products, wear gloves for your safety. 

| Contenido generado por: Alexandra Ancalaf M., agencia digital de Comunicaciones Animal Creativo, para Grünenthal Chile. |

cuarentena-alimentos

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