With the Covid-19 cases that have been in our lives for the last 2 years, our lives have undergone great changes. An unhealthy diet, which is among these changes, causes people to consume much more carbohydrate-heavy, high-sugar and fat-containing foods. Dietitian Elif Kazel Özdemir said, “The psychology of quarantine pushes patients to eat carbohydrate-based diets. However, sugary foods, fried foods and high-fat foods can increase the infection status contrary to what patients think. Therefore, they should reduce their consumption as much as possible and consume adequate and balanced levels of vegetables-fruits, protein and plenty of fluids. It is necessary to apply a nutritional model that includes
THE MOST IMPORTANT WAY TO STRENGTHEN IMMUNITY IS A BALANCED NUTRITION
According to the news of Sabah, Özdemir said that while the number of cases increases during the coronavirus process, patients need to keep their immunity strong in order not to catch the disease or to overcome it more easily. The most important way to strengthen immunity is through adequate and balanced nutrition. Experts say that for adequate nutrition, a plate model consisting of fresh fruits, vegetables, eggs, meat-chicken-fish group, whole grains and healthy fats should be consumed every day by providing portion control. Mentioning that it is very important to provide nutritional diversity in healthy nutrition principles, Dietitian Elif Kazel Özdemir from Marmara University Pendik Training and Research Hospital said, “Especially A, C, E, D vitamins, zinc and selenium intake is very important. There is a need for an increased protein source due to infection. Unfortunately, it is impossible to meet your vitamin D needs with food. Therefore, it is necessary to benefit from sunlight as much as possible in Kovid patients or after Kovid, and if there is a deficiency, it is necessary to use supplements with a doctor’s recommendation, not by heart.”
PATIENTS IGNORE WATER CONSUMPTION BY DRINKING TEA AND COFFEE
Expressing that water consumption is ignored in a healthy diet, Özdemir said, “Patients consume a lot of herbal tea and coffee, especially since the disease progresses with sore throat. However, water is somewhat ignored. We especially want patients to take 30 ml of water per kilogram due to the infection situation. It is necessary to have 2-3 portions of vegetables and 1-2 portions of fruit in snacks, if possible. However, it is very important to consume them correctly and the way the vegetables are cooked. Fruits should be consumed while they are fresh, because they can lose vitamins. We do not recommend cooking vegetables by methods such as frying. Meat as protein, Chicken and fish should be consumed regularly. We definitely recommend fish, especially rich in omega 3, twice a week. Red meat should be consumed twice a week, and on other days at least other protein sources such as chicken and turkey should be consumed. Look for products such as milk and yogurt, which are sources of calcium. or in main meals,” he said.
CARBOHYDRATE CONSUMPTION DUE TO STRESS MORE
Stating that people with Kovid consume more unhealthy foods during their stay at home, Özdemir said: “This is something that increases their inflammation. Although patients in quarantine are unhealthy, they may prefer to add such foods to their diets more. Due to the stress brought by quarantine, people started to consume more carbohydrates. Illness and being alone in one place for a long time is something that negatively affects human psychology.
FRUIT AND VEGETABLES MUST BE CONSIDERED IN THE DIET
Since the sense of taste and smell is reduced in Kovid, the person cannot enjoy what he eats and his appetite decreases. Since people with a reduced appetite already want to consume less, they should at least enrich the content of nutrients. Foods with high vitamin C content such as citrus fruits, kiwi, green and red pepper can be consumed more. While those who have survived the disease should have a healthier diet, they can go to a reverse diet. Patients know that they should consume vegetables and fruits, but there is also a tendency to eat more calorie foods. In this regard, every expert will emphasize vegetable-fruit-based fiber foods, adequate fluid consumption and protein.
REGULAR EXERCISE IS HIGHLY RECOMMENDED
Emphasizing that no single food is sufficient on its own, Özdemir continued: “Foods such as onions and garlic containing sulfur, foods containing polyphenols such as omega 3, green tea, and probiotics should be consumed during the disease process. Apart from this, we cannot say that a particular food is a miracle, diversity is important. In this process. “We definitely recommend regular exercise, but patients with Kovid stay at home during the quarantine period. Patients who have a good day can continue their daily domestic activities. Other people can wear their masks and walk for at least 20 minutes outdoors as much as possible.”