贾丝廷大胆 的高级讲师 营养疗法 在大学联合健康与社区学院.  她 是否注册营养治疗师,自2003年起在私人诊所工作.  在这个博客里,她 explores the challenges of healthy eating 而且 wellbeing during the 新型冠状病毒肺炎 lockdown 而且 how to overcome them. 

最近几个月, many people will have come across challenges around the availability of food; perhaps from isolating at home owing to symptoms of Covid 19 而且 not being able to go out shopping. Or perhaps usual staples 而且 favourites haven’t been available in a shopping delivery or on a visit to the shops.  Or you may be having to go longer between visits to the shops or between shopping deliveries. There’s also added financial pressure for many families with increasing food prices 而且 schools 而且 childcare facilities disrupted. 那么,新黄金城集团如何在这段时间里保持健康呢? 

采取平衡的方法

一些色彩鲜艳的蔬菜串

 

We should all be trying to eat a healthy balanced diet as this helps our overall health 而且 resilience, 在公共卫生危机中,哪个显然更重要.  最重要的是, 享受你的食物和进食是很重要的, 而且, 如果你和别人住在一起, 试着让它成为彼此交谈的时间. 

The key to a balanced diet is to drink 6-8 glasses of water a day 而且 to eat from all the food groups. 包括脂肪, 尤其是坚果中的健康油, seeds 而且 oily 鱼;  proteins in foods such as eggs, 家禽, 鱼, 豆子, 脉冲, 肉, dairy foods; 而且 carbohydrates which include starches like bread, 谷物, rice 而且 pasta 而且 fruits 而且 vegetables that also give us fibre 而且 many valuable vitamins 而且 minerals.

如果你没有多少新鲜农产品, 代替罐装食品, 如果你有腌制或冷冻水果和蔬菜的替代品.  记住橱柜里的干货, 像裂开的豌豆, 小扁豆, 干豆,香草和香料罐, 是健康的,可以用来做汤和调味, 咖喱和砂锅菜.

舒适的吃喝

挑选和混合糖果

One challenge of staying at home more is that it can be tempting to comfort eat or drink alcohol more than usual, 特别是当新黄金城集团感到无聊和缺少社交活动时. 如果新黄金城集团不像平时那样四处走动或锻炼, both can lead to weight gain as well as us feeling unhealthy 而且 perhaps also contributing to lowered mood. So, the trick here is balance 而且 moderation without depriving ourselves (as that can lead to compensatory behaviour where we ultimately consume more or binge later).

So, it’s really important for general wellbeing 而且 maintaining a positive mood during this crisis that we enjoy our food 而且 some treats 而且 that we also relax. 新黄金城集团仍然可以享受甜食,如巧克力和一杯葡萄酒或啤酒.  Cocoa in chocolate is a rich source of antioxidants; so, 几块巧克力, 特别是可可含量较高的黑巧克力是非常有益的. But if you struggle like many people with not eating the whole bar of chocolate; try portion reduction strategies like mixing with a few bits of dried fruit or nuts. 或者一天只吃一块巧克力.  其他的健康零食也很有帮助, 包括胡萝卜条, 燕麦饼, 任何种类的水果和坚果, 种子或微咸的爆米花.

吃东西来帮助身体

另一个挑战是缺乏户外时间. If we are cooped up inside 而且 getting less fresh air 而且 sunlight this reduces our ability to make vitamin D through sunlight exposure on our skin. Vitamin D is important for immunity 而且 there’s some evidence that low levels are associated with increased risk of respiratory infections 而且 pneumonia; so outside daily exercise is recommended to the majority of people.

对于那些想补充维生素D的人来说, 含有它的食物包括油性鱼类, 鸡蛋和蘑菇已经暴露在阳光下. Supplements of vitamin D are recommended by Public Health Engl而且 during autumn 而且 winter months when we may not get enough sunlight; so, 如果新黄金城集团花更少的时间在外面, 补充剂现在可能是个好主意. 成人的推荐剂量为10微克.

香蕉

新黄金城集团吃的东西也可以帮助新黄金城集团管理精神压力. Anyone having trouble sleeping should ideally avoid caffeinated drinks from around mid-afternoon 而且 try to increase foods containing an amino acid called tryptophan prior to sleep. 这种物质存在于家禽、燕麦、鸡蛋和香蕉等食物中.  Magnesium rich foods such as green vegetables 而且 whole grains can also be useful in stressful times as magnesium is lost from the body more at times of stress.  Magnesium salts or Epsom salts, which can still be ordered online, can be added to the bath.  They are relaxing 而且 can be a useful aid to sleep whilst also helping to reduce muscular tension.

最后, 如果你想在早上的第一件事就是让自己充满能量, we recommend a breakfast containing quality proteins that help balance blood sugar through the day, such as a couple of boiled or poached eggs served with toast or an oat porridge served with a sprinkle of seeds or with yoghurt.

减少浪费

It can be useful to learn to adapt recipes 而且 ingredients around what we have at home 而且 also to minimise food waste.

This means it’s especially important now to keep an eye on sell by dates 而且 to use any fresh fruits 而且 vegetables we have before they go off. 如果你有多余的食物,可以尝试烹饪和冷冻.

碗里放着土豆,旁边放着土豆皮

 

如果你吃肉类或家禽, it’s a good idea to boil up leftover bones to make a stock or bone broth as this can be used as the basis for a tasty soup or curry as well as being a rich source of many nutrients. 它也被认为对消化系统很有好处.

如果你家里有水果,那就是过了最佳时期, 但不发霉, sometimes it’s a good idea to cook it 而且 you can use it in different ways such as a compote for breakfast cereal 而且 it will also help it last for longer.


替代不可用产品

If you have plain flour 而且 can’t get self-raising flour 而且 want to bake sweet treats: remember that recipes for fruit cake 而且 biscuits often use plain flour so they can still be options for home baking. 如果你没有面粉,但有一些磨碎的坚果,如杏仁或栗子, 你也可以用它们来烘焙.

如果你的新鲜蔬菜不多了, there are nutritious wild ingredients that you might be able to find outside if you have a garden or access to green space on daily walks. Nettles can be challenging to pick (we recommend wearing gloves 而且 it’s obviously important to find a clean source, 清洗干净,只使用柔软的尖端), but they make great healthy very smooth soup 而且 in many areas in Worcestershire 而且 Herefordshire wild garlic is growing at the moment too. 野生大蒜可以用来做沙拉、炒菜或做汤.

Justine是CNHC注册员工,自2003年开始兼职执业.  她是高级讲师 营养疗法 在大学联合健康与社区学院

本文发表于2020年6月4日, travel or meeting others was accurate at the time of writing but the guidance may have changed since. 请参阅 最新政府建议

All views expressed in this blog are the Academic’s own 而且 do not represent the views, 新黄金城集团或其任何合作伙伴的政策或意见.