Recent studies on Covid 19 reveal that after you get the virus and recover, you can get sick again.
For this reason, people who have survived the coronavirus need to be very careful about the transmission routes and strengthen the immune system. One of the most important ways to increase body resistance is through a healthy and balanced diet. From the Department of Nutrition and Diet, Memorial Bahçelievler Hospital Uz. Dyt. Aslıhan Altuntaş gave information about what people who have survived coronavirus disease should pay attention to in their diet.
Daily fluid consumption is very important for the lungs
It is very important for people who have caught and survived coronavirus, to have a minimum of 2.5 liters of fluid consumption daily in order to keep moisture in the lungs. It is important to only use water, as other liquids will not replace water and cannot be compensated for.
Do not miss the beet from your table during this period.
Especially in this period, there are fruits and vegetables that are very important in terms of immunity. One of them is purple in color. Beetroot, for example, is one of our most important vegetables called miracle foods. The abundance of anthocyanins that give purple color in the content of beets, as well as the high value of folic acid, is very valuable because it is involved in the immune system and the methylation cycle called the life cycle. It can be boiled very lightly or raw, in salads, and can be pickled. With the recipe called "Beet kvass", it can be consumed daily in liquid form similar to turnip juice. However, beets must be served at least 4 days a week, every day if possible. However, purple carrots, just like beets, are among the vegetables that have a strong antioxidant effect. It is possible to eat purple carrot as a snack, just like regular carrots. It can also be added to salads. It can be consumed as turnip juice by adjusting the salt amount correctly. It is especially recommended to be consumed with snacks, not with meals.
Limit your consumption of simple carbohydrates
What we call simple carbohydrates in our daily diet; If there are sugar, sweets, rice, pastries made from white flour and fast food, they should be limited to 3 times a week at most.
Harness the power of colorful vegetables
By dividing all food groups in 4 ways, it is important to consume plenty of colorful and varied vegetables at first, and to choose fruits of different colors so that they do not exceed 2 portions a day. In the cereal group, it is important to have whole grain flours, not white flour. The daily requirement in protein groups is high if the infection is still continuing. However, if the infection is over, it is sufficient to consume the protein that should be consumed daily. As for the protein group, fish is a priority. Then comes turkey meat. Red meat should be limited to a maximum of 4 meals a week. It should be forgotten that protein support should also be taken from yogurt and kefir. Finally, the most important group is fats and sugars. There are healthy fats in foods such as walnuts, hazelnuts, peanuts and olive oil as oil and they are rich in vitamin E. Vitamin E is also a very powerful antioxidant. 1 handful of dried nuts can be consumed per day, not exceeding 40-50 grams on average. It should not be forgotten that more of this is fat, no matter how healthy it is. In sugary foods, although molasses and honey are the most natural, it should not be forgotten that these foods are simple sugar, 1 teaspoon amount per day should not be exceeded if there is no chronic disease. However, it should generally be limited to 2 dessert spoon 3-1 times a week at breakfast.
After the infection process, diet can return to normal
What should be perceived as energizing foods are definitely not simple carbohydrates such as sugar, honey, molasses and sweets. In general, if there is an existing infection in the body, the energy need of the body increases. The most important food group to meet this need is vegetables. For example, more salad should be consumed. Vegetables with different colors must be included in all 3 meals. Fruits are very valuable for antioxidant fiber, vitamins and minerals. However, it should be noted that they also contain sugar. Fruits are recommended as 3 servings a day for men and 2 servings for women at the consumption limit. The need for protein increases during the infection process, but if the infection is over, the daily food consumption will be sufficient. If the individual is in the infection process and the energy is already low, then for example, if the average consumption of cheese is 2 slices per day, this amount can be 4 slices during the infection process. Or, an average of 3 meatballs for women and 5 meatballs for men per day is enough. However, during the infection process, it can be increased to 6-7 meatballs. Protein intake can be increased by 1-2 servings.
Vitamins D and C, the most important heroes in the fight against coronavirus
Vitamin D intake is very important in coronavirus. Vitamin D levels must be checked, and if there is a low level, necessary replacement therapy must be performed to eliminate it. Even if it is within the normal range, vitamin D supplements to be calculated per kilogram should be taken in consultation with experts. Vitamin D cannot be taken from foods too much. Sun can be used, but if there is a severe miscarriage, reinforcement must be made under the control of the physician. Vitamin C supplements are also of great importance. However, the daily intake level of vitamin C should not be exceeded. This value is on average 500 milligrams. This amount is already taken when the daily vegetables and fruits are consumed regularly. The most effective foods in vitamin C are mostly known as citrus fruits, but the vitamin C content of green pepper is higher than citrus fruits. Therefore, it can be preferred daily from green hot peppers or red hot peppers.