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[title] => U strahu od koronavirusa ne gomilajte brašno, fokusirajte se na protuupalne obroke! Dr. Kreho nam je dala izvrsne savjete, ovu listu nosite u dućan
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Ovih dana smo medijski bombardirani vijestima o virusu COVID-19. Stvara se panika, ljudi kupuju maske i, što je apsurdno, police supermarketa gdje stoji šećer, brašno, ulje su sve praznije.
Naime, upravo nestaje hrana koja će pogoršati simptome, umanjiti imuni odgovor tijela te naročito kod onih koji će morati u dvotjednu karantenu pogoršati simptomatologiju i vrijeme oporavka, kaže mr. dr. Lejla Kažinić Kreho, liječnica i magistrica kliničke prehrane i voditeljica savjetovališta 'Nutrition Diagnostic Centar u Zagrebu.
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Inače, naša sugovornica i sama često putuje u inozemstvo, pa na pitanje bolji li se i ako se štiti od moguće infekcije korona virusom, odgovara da se ne boji, te da se štiti uobičajenim higijenskim mjerama koje sugeriraju infektolozi, i naravno prakticirajući zdrave životne navike, odgovarajuću prehranu, vježbanje i boravak na svježem zraku.
Prije putovanja u Veliku Britaniju, gdje je boravila dva tjedna, otkrila nam je koje bi namirnice trebalo uvrstiti u prehranu radi podizanja imuniteta.
Prevenirati slabljenje plućnih mišića
- Izuzetno je važno održati dovoljan kalorijski energetski unos koji će prevenirati slabljenja diaphragme i plućnih mišića.
Pacijentu mora biti održana dnevna energetska potrošnja bez obzira na gubitak tjelesne težine, stoga je potrebno kreirati nutritivno bogat i ukusan jelovnik niskog GI (glikemijskog indeksa) bogat antioksidansima i antiupalnim namirnicama, biljnim vlaknima i visokokvalitetnim proteinima, ali izbjegavati prejedanje te imati 6 do 8 manjih nutritivno bogatih obroka, ističe doktorica.
U svakodnevni jelovnik treba uvrstiti zdrave i jednostavne recepte čiji sastojci ne iziskuju dugo žvakanje, te recepte koji su lako probavljivi.
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Kroz svakodnevne obroke treba unositi biljna vlakna i to između 25 do 30 grama, visokokvalitetne bjelančevine uz svaki obrok – ribu, ekološko crveno meso, tofu, protuupalne namirnice i začine među kojima su - plava riba, lan, maslinovo ulje, đumbir i kurkuma.
Voda i topli napici protiv sekreta
Doručak je najvažniji obrok dana kada treba unijeti najviše kalorija – poput zobenih pahuljica sa voćem, nemasno mlijeko (ili njegove alternative) s mljevenim sjemenkama – te u ovom obroku unijeti kalcij, magnezij, biljna vlakna, vitamin C kao i važne omega 3 masti.
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Dovoljan unos vode i toplih napitaka je važan za razređivanje sekreta, ali unos napitaka neka bude nakon jela. Pripremajte napitke od limuna, limunove kore, kurkume, meda i đumbira.
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Birajte prirodne antimikotike poput onih sa propolisom – naravno oprezne moraju biti osobe koje imaju alergiju ili intoleranciju na med.
Izbjegavajte grah i brokulu
Izbjegavati hranu koja izaziva plinove i nadutost jer otežava disanje – grah, gazirane napitke, jako začinjena hrana, kupusasto povrće - brokule i kupus.
---
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Različiti shakeovi i smoothies – idealan su međuobrok i to naročito oni koji sadrže ciklu, mrkvu, đumbir, kurkumu, avokado, kvinoju ali bez kravljeg mlijeka!
Izbjegavati namirnice bogate natrijevim kloridom zbog zadržavanja vode i otežanog disanja, te soja umak, konzervirane proizvode, kobasice, suho meso, proizvode koji sadrže mononatrijev glutaminat - MSG (danas se dodaje u mnoge vrste gotove hrane, još se zove "poboljšivač okusa". Iako zaista poboljšava okus hrane povezana je s cijelim nizom bolesti- op. a.)
Izbjegavati kofeinske napitke jer izazivaju uznemirenost što pogoršava simptomatologiju bolesti.
Maslinovo ulje, lan i laneno ulje (alfa linolenska kiselina bogata je omega-3 msnom kiselinom a nalazi u mnogim sjemenkama i uljima, uključujući laneno sjeme, orahe, chia, konoplju i mnoga uobičajena biljna ulja)
U jelovnik svakako uvrstite plavu ribu i riblje ulje.
Voće bogato vitaminom C.
Tri blagodatna začina
Kurkumin - umanjuje upalne probleme, pokazao se efektan u smanjenju simptoma astme.
Đumbir - ima protuupalno, antihipertenzijsko i antioksidakcijsko djelovanje (topli čaj od đumbira je izvrstan izbor!).
Češnjak - zadržava enzime involvirane u sintezu lipida, inhibira angiotenzin inhibirajući enzim, ima jako antioksidacijsko djelovanje.
Sva tri začina 'isključuju' proizvodnju proteina (poznatog kao nuclear transcription factor kappa B) koji pojačava upalni proces.
Pojačati unos proteina kao što su sojin protein u prahu i konopljin protein. Njih treba dodavati jelima raznim vrstama variva i juha, napicima, pireu od krumpira, različitim umacima.
Kuhajte razne energetske juha za imunitet i snagu, poput pileće juhe kojoj treba dodati malo đumbira i limuna te za vegane juhu od celera, mrkve, šitake gljiva, morskih algi, batata...
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Goran Šebelić/Hanza MediaMr. dr. Lejla Kažinić Kreho, liječnica i magistrica kliničke prehrane
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Ovih dana smo medijski bombardirani vijestima o virusu COVID-19. Stvara se panika, ljudi kupuju maske i, što je apsurdno, police supermarketa gdje stoji šećer, brašno, ulje su sve praznije.
Naime, upravo nestaje hrana koja će pogoršati simptome, umanjiti imuni odgovor tijela te naročito kod onih koji će morati u dvotjednu karantenu pogoršati simptomatologiju i vrijeme oporavka, kaže mr. dr. Lejla Kažinić Kreho, liječnica i magistrica kliničke prehrane i voditeljica savjetovališta 'Nutrition Diagnostic Centar u Zagrebu.
---
---
Inače, naša sugovornica i sama često putuje u inozemstvo, pa na pitanje bolji li se i ako se štiti od moguće infekcije korona virusom, odgovara da se ne boji, te da se štiti uobičajenim higijenskim mjerama koje sugeriraju infektolozi, i naravno prakticirajući zdrave životne navike, odgovarajuću prehranu, vježbanje i boravak na svježem zraku.
Prije putovanja u Veliku Britaniju, gdje je boravila dva tjedna, otkrila nam je koje bi namirnice trebalo uvrstiti u prehranu radi podizanja imuniteta.
Prevenirati slabljenje plućnih mišića
- Izuzetno je važno održati dovoljan kalorijski energetski unos koji će prevenirati slabljenja diaphragme i plućnih mišića.
Pacijentu mora biti održana dnevna energetska potrošnja bez obzira na gubitak tjelesne težine, stoga je potrebno kreirati nutritivno bogat i ukusan jelovnik niskog GI (glikemijskog indeksa) bogat antioksidansima i antiupalnim namirnicama, biljnim vlaknima i visokokvalitetnim proteinima, ali izbjegavati prejedanje te imati 6 do 8 manjih nutritivno bogatih obroka, ističe doktorica.
U svakodnevni jelovnik treba uvrstiti zdrave i jednostavne recepte čiji sastojci ne iziskuju dugo žvakanje, te recepte koji su lako probavljivi.
---
---
Kroz svakodnevne obroke treba unositi biljna vlakna i to između 25 do 30 grama, visokokvalitetne bjelančevine uz svaki obrok – ribu, ekološko crveno meso, tofu, protuupalne namirnice i začine među kojima su - plava riba, lan, maslinovo ulje, đumbir i kurkuma.
Voda i topli napici protiv sekreta
Doručak je najvažniji obrok dana kada treba unijeti najviše kalorija – poput zobenih pahuljica sa voćem, nemasno mlijeko (ili njegove alternative) s mljevenim sjemenkama – te u ovom obroku unijeti kalcij, magnezij, biljna vlakna, vitamin C kao i važne omega 3 masti.
---
---
Dovoljan unos vode i toplih napitaka je važan za razređivanje sekreta, ali unos napitaka neka bude nakon jela. Pripremajte napitke od limuna, limunove kore, kurkume, meda i đumbira.
---
---
Birajte prirodne antimikotike poput onih sa propolisom – naravno oprezne moraju biti osobe koje imaju alergiju ili intoleranciju na med.
Izbjegavajte grah i brokulu
Izbjegavati hranu koja izaziva plinove i nadutost jer otežava disanje – grah, gazirane napitke, jako začinjena hrana, kupusasto povrće - brokule i kupus.
---
---
Različiti shakeovi i smoothies – idealan su međuobrok i to naročito oni koji sadrže ciklu, mrkvu, đumbir, kurkumu, avokado, kvinoju ali bez kravljeg mlijeka!
Izbjegavati namirnice bogate natrijevim kloridom zbog zadržavanja vode i otežanog disanja, te soja umak, konzervirane proizvode, kobasice, suho meso, proizvode koji sadrže mononatrijev glutaminat - MSG (danas se dodaje u mnoge vrste gotove hrane, još se zove "poboljšivač okusa". Iako zaista poboljšava okus hrane povezana je s cijelim nizom bolesti- op. a.)
Izbjegavati kofeinske napitke jer izazivaju uznemirenost što pogoršava simptomatologiju bolesti.
Maslinovo ulje, lan i laneno ulje (alfa linolenska kiselina bogata je omega-3 msnom kiselinom a nalazi u mnogim sjemenkama i uljima, uključujući laneno sjeme, orahe, chia, konoplju i mnoga uobičajena biljna ulja)
U jelovnik svakako uvrstite plavu ribu i riblje ulje.
Voće bogato vitaminom C.
Tri blagodatna začina
Kurkumin - umanjuje upalne probleme, pokazao se efektan u smanjenju simptoma astme.
Đumbir - ima protuupalno, antihipertenzijsko i antioksidakcijsko djelovanje (topli čaj od đumbira je izvrstan izbor!).
Češnjak - zadržava enzime involvirane u sintezu lipida, inhibira angiotenzin inhibirajući enzim, ima jako antioksidacijsko djelovanje.
Sva tri začina 'isključuju' proizvodnju proteina (poznatog kao nuclear transcription factor kappa B) koji pojačava upalni proces.
Pojačati unos proteina kao što su sojin protein u prahu i konopljin protein. Njih treba dodavati jelima raznim vrstama variva i juha, napicima, pireu od krumpira, različitim umacima.
Kuhajte razne energetske juha za imunitet i snagu, poput pileće juhe kojoj treba dodati malo đumbira i limuna te za vegane juhu od celera, mrkve, šitake gljiva, morskih algi, batata...
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19. svibanj 2024 23:15
