贾丝廷大胆 高级讲师在 营养疗法 in the University's School Allied Health 而且 Community.  她 is a registered nutritional therapist 而且 has worked in private practice since 2003.  在这个博客中,她 探讨了Covid-19封锁期间健康饮食和福祉的挑战,以及如何克服这些挑战. 

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. 又或者是通常的主食和最爱在购物配送或逛商店时买不到.  或者你可能要花更长的时间去商店或两次送货. 食品价格上涨,学校和托儿设施中断,这也给许多家庭增加了经济压力. So, how can we navigate this time 而且 still remain healthy? 

采取平衡的方法

一些五颜六色的蔬菜串

 

巴黎人贵宾厅都应该努力吃一个健康均衡的饮食,因为这有助于巴黎人贵宾厅的整体健康和恢复力, which is obviously of even greater importance in a public health crisis.  最重要的是, it’s important to enjoy your food 而且 eating, 而且, 如果你和别人住在一起, to try to make it a time to talk to each other. 

均衡饮食的关键是每天喝6-8杯水,吃各种食物. 这包括脂肪, 尤其是坚果中的健康油脂, 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, 大米、意大利面、水果和蔬菜也给巴黎人贵宾厅提供纤维、许多有价值的维生素和矿物质.

如果你没有很多新鲜农产品, 代入罐头, preserved or frozen fruit 而且 vegetable alternatives if you have them.  记住干燥的储存橱柜物品, 像豌豆, 小扁豆, 干豆子,香草和香料罐子, are healthy 而且 can be used to make 而且 flavour soups, 咖喱和砂锅菜.

舒适的饮食

挑选和混合糖果

多待在家里的一个挑战是,你可能会想要比平时多吃点或喝点酒来安慰自己, especially if we are bored 而且 missing social interaction. If we aren’t moving around or exercising as much as normal, 两者都会导致体重增加,让巴黎人贵宾厅感觉不健康,也许还会导致情绪低落. So, 这里的诀窍是在不剥夺自己的情况下保持平衡和适度(因为这会导致补偿性行为,最终巴黎人贵宾厅会消费更多或随后狂欢).

So, 在这场危机中,享受美食、享受美食、放松身心,这对巴黎人贵宾厅的总体幸福感和保持积极情绪非常重要. We can still enjoy sweet treats like chocolate 而且 a glass of wine or beer.  Cocoa in chocolate is a rich source of antioxidants; so, 几块巧克力, especially dark chocolate with a higher cocoa content can be very beneficial. 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. Or limiting yourself to one chocolate treat in the day.  其他健康的零食也很有帮助, 包括胡萝卜棒, 燕麦饼, 任何种类的水果以及坚果, 种子或微盐爆米花.

吃东西来帮助身体

Another challenge has been the lack of time outside. 如果巴黎人贵宾厅被关在室内,得不到新鲜空气和阳光,这就会降低巴黎人贵宾厅通过暴露在皮肤上的阳光制造维生素D的能力. 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, 含有这种物质的食物包括油性鱼类, eggs 而且 mushrooms that have been exposed to sunlight. 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, 如果巴黎人贵宾厅少花点时间在外面, 现在补充剂可能是个好主意. The recommended dose is 10 micrograms for adults.

香蕉

What we eat can also help us manage mental stress. 任何有睡眠障碍的人最好避免在下午三点左右喝含咖啡因的饮料,并在睡前多吃一些含有色氨酸的食物. This is found in foods such as 家禽, oats, eggs 而且 香蕉s.  富含镁的食物,如绿色蔬菜和全谷物,在压力大的时候也很有用,因为身体在压力大的时候会流失更多的镁.  镁盐或泻盐,仍然可以在网上订购,可以添加到浴缸中.  它们能让人放松,有助于睡眠,同时也有助于缓解肌肉紧张.

最后, if you are looking for an energy boost first thing in the morning to get you going, 巴黎人贵宾厅推荐早餐含有高质量的蛋白质,有助于平衡一天的血糖, 比如两个煮鸡蛋或荷包蛋配吐司,或者燕麦粥配上少许种子或酸奶.

减少浪费

学会改变巴黎人贵宾厅家里的食谱和食材是很有用的,也可以尽量减少食物浪费.

这意味着,现在特别重要的是要注意按日期出售,并在任何新鲜的水果和蔬菜变质之前使用它们. Try cooking 而且 freezing if you have a surplus 而且 access to a freezer.

Some potatoes in a bowl next to some potato peelings

 

如果你吃肉类或家禽, 把剩下的骨头熬成高汤或骨汤是个好主意,因为这可以作为美味的汤或咖喱的基础,也是许多营养的丰富来源. It’s also reputed to be very good for the digestive system.

If you have fruit at home that is past its best, 但不是发霉的, 有时候把它煮熟也是个好主意,你可以用不同的方式来使用它,比如把它做成早餐麦片粥,它也会帮助它保存更久.


替代缺货的产品

如果你有普通面粉,但没有自发粉,想要烘焙甜食:记住,水果蛋糕和饼干的食谱经常使用普通面粉,所以它们仍然可以作为家庭烘焙的选择. If you don’t have any flour but have some ground nuts like almonds or chestnuts, 你也可以用它来烘焙.

如果你的新鲜蔬菜快用完了, 如果你有一个花园,或者每天散步的时候有绿地,你可能会在外面找到有营养的野生食材. 荨麻很难采摘(巴黎人贵宾厅建议戴上手套,找到干净的荨麻来源显然很重要, 要洗好,只用嫩尖), 但它们可以做成非常健康、非常顺滑的汤,在伍斯特郡和赫里福德郡的许多地区,野生大蒜也在生长. Wild garlic can be eaten in salads, cooked in a stir fry or used in soups.

Justine is CNHC registered 而且 has worked part time in practice since 2003.  高级讲师 营养疗法 in the University's School Allied Health 而且 Community

This post was published on 4th June 2020 Any references to self-isolation, 在写这篇文章的时候,旅行或与他人见面是准确的,但后来的指导可能发生了变化. 请随时参考 政府最新的建议

本博客所表达的所有观点均为本院院士个人观点,不代表本院院士个人观点, policies or opinions of the 巴黎人贵宾厅 or any of its partners.