During the isolation of coronavirus for many the route of “couch-fridge-couch” was the practical one, and the “snacks” the only joy. As a result, kilos and reflection: how to get out of this mode, in order for the body was not of great stress?
Вести.Ru asked the doctor of medical Sciences, President of the national project “Health of nation” Dmitry Edelev to give recommendations on nutrition – the so-called podkarantinnoy diet, the diet that would allow to return to normal.
Food should be tasty, varied, six-time and low-calorie. Breakfast at 8 am, last snack (second meal) is in 21 hours, said the doctor.
Dmitry Yedelev says that restorative nutrition, provides a complete recovery of the organism, and balance the carbohydrates, protein, minerals and correct drinking regime — the basis of health after the quarantine.
so:
a Good way to begin the day with a hot Breakfast.
lunch is the effectiveness of the morning’s work. Desirable fruit salads, seasonal local fruits, yoghurts, smoothies and the like product;
– Lunch — schedule: a salad of vegetables or fruits, the first, second, drink;
At lunch is fine tasty dessert and a drink;
Dinner is an important part of nutrition. It needs to be small and protein;
– On the night — a small portion of fermented milk products (kefir, yogurt, fermented baked milk).
“it is Important to remember that to know that improper diet and insufficient physical activity over obesity, which leads to disease,” says Dr. Edelev.
He says that in Russia the growth rate on diabetes mellitus of the second type in Russia is 15 percent. This disease lowers the immune system, helping the coronavirus.
“Proper nutrition and sufficient physical activity — the basis of Siberian healthof health for many years” — recalls the expert.
the doctor drew attention to the fact that well-composed weekly menu is impossible without fish.
Fish is source of easily digestible protein, minerals, vitamins and essential polyunsaturated fatty acids (“omega-3” and “omega-6”), which fully absorbed by the body, strengthening the immune system and prolonging the life of a man, said Dmitry Edelev.
He also says that the sea fish the river exceeds the quantity of various essential mineral elements.
Fish contains little connective tissue and when cooked, is easily digested by the body and is easily digested, that is why it is the preferred source of complete protein for most protected groups: children and older people, said the doctor.
He also stressed: “it is Proved that fatty acids omega-3 stimulates the immune system, reduce the risk of cardiovascular disease by increasing the elasticity of the arteries; reduce blood pressure, stabilize heart rhythm, reduce the amount of harmful cholesterol.”
Especially the fish, said Dr. Edelev, pregnant women and nursing mothers: it is proved that colds were 24 percent less likely to have those babies whose mothers eat fish.
the Expert also reminds that in your diet is to limit industrial semi-finished products, and sweets, fizzy drinks and chips replace with healthy foods such as dried fruit, slices of vegetables and fruits, and natural drinks (fruit drinks, teas and fruit drinks).
