Summer has arrived in the city, bringing with it long periods of heat and sun. Meanwhile, the COVID-19 outbreak has been wreaking havoc with its Delta variant, heightening people’s anxiety about the health of themselves and their family. 5K” recommendations (masks, disinfection, distancing, no gathering, and health declaration), particularly social distancing, from the Ministry of Health is considered to be an effective way to prevent the disease from spreading. At the same time, active health promotion and improving the immune system is regarded as a supplementary measure for protecting our body from inside out, readying it for the incoming pathogens.
On the Vietnamese Day of Families, we – the Executive Committee of the Labour Union, Pham Ngoc Thach University of Medicine – would like to share with you nutritional tips for staying healthy in the pandemic.
1. Eat three main meals and add smaller meals in-between to power your body with enough energy and nutrients.
Most of the energy that we take in every day is dedicated to sustaining the body’s crucial functions, recover from damages and keep us in good health. Scientifically unsound diets or skipping meals create a deficiency in energy, which forces the body to burn fat and muscle reserves; the latter is especially important in maintaining normal bodily functions of life-sustaining organs (such as the heart muscles) and supporting the immune system.
Muscle mass can easily be lost when the body is starved but it is incredibly difficult to regenerate. Muscle regeneration is bound to a substantial number of conditions: enough energy intake, adequate supply of protein, frequent physical training, and reasonable periods of activity and rest. It is therefore wise to take good care of your muscle mass, which also indicates your health, by consuming meals properly and regularly. If you follow any diets, you should do so under the supervision of physicians and nutrition experts.
2. Drink enough water to satisfy your needs.
The city’s hot summer weather triggers the body to increase sweating so as to cool itself, which in turn leads to dehydration. Drinking enough water may sound as simple and easy as to help your body stave of the heat, but it actually gives you even more benefits that you might not realise.
Firstly, adequate water consumption ensures normal function of the cardiovascular system, which transports oxygen- and nutrient-rich blood to organs throughout the body, and then collects waste material from respiration and metabolism. When the body is dehydrated, it increases reabsorption in the kidneys, which results in urine condensation characterised by the reduction in urine volume, urine darkening, and burning sensation when urinating. Reabsorption also happens with faeces, which will be dried and hardened, and this results in constipation, anal fissures, and bleeding upon passing stools.
Secondly, when the body has enough water, normal secretion of bodily fluids will be ensured. In particular, fluid in the airway is responsible for moistening inhaled air and trapping dust and foreign particles out of the respiratory system.
Each individual has different fluid requirements. Under normal conditions, an adult needs 40 millilitres of water per kilogram of body weight. For example, a 60-kilogram person needs 2.4 litres of water every day. Sportspeople, those who exercise frequently or work under hot conditions need to drink more fluid, especially fluids that contain an extra amount of salt and electrolytes such as coconut water or salty lemonade.
Besides, it is important to drink water frequently and not only when you feel thirsty. It is also best to drink many small amounts of water. Elderly people should be reminded to drink water regularly because they already have reduced sensations of thirst.
On the other hand, sugary drinks should be limited. Herbal drinks that have a diuretic effect can cause electrolyte loss via urine, leading to a drop in blood pressure. Consequently, blood supply to the brain and other organs is reduced, which is harmful.
3. Eat enough protein to maintain muscle mass and the immune system.
For one kilogram of body weight, we need 0.8 to 1 gram of protein every day. For example, a 60-kilogram person needs to take in 60 grams of protein daily. According to recommendations, 50 per cent of this amount (30 grams) should come from plant sources, which is composed partly of rice and rice noodles, and partly of beans and other plants.
Unscientific diets based on heavy restriction of carbohydrates, as a result, will also cut plant-based protein and deprive the body of glucose, which is the main energy source for the brain. Instead of this, it is preferable to opt for fibre-rich, whole grains such as brown rice, sweet potatoes, taros, and corn.
The rest of the protein (50 percent, or 30 grams in the previous example), should come from animal sources. More specifically, 100 grams of first-class beef contains 20 grams of protein. To achieve 30 grams, you will need to consume 150 grams of beef of this type of beef each day. As the amount of protein in each type of meat differs, it is recommended to do thorough research and precise calculations on how much meat to consume. This is to prevent excessive protein intake, which increases the burden on the liver and kidneys to process the metabolic waste.
Furthermore, white protein sources – those coming from non-mammalian animals –are preferable because they are better digested and do not produce harmful substances to the body.
4. Eat enough vegetables and fruits that are diverse in type and colour to provide the body with enough vitamins and fibre.
Vitamins, though classified as micronutrients, serve a vital role in the body. Vitamin C in particular increases the activity of the immune system. It protects the integrity of body structures by stimulating the synthesis of collagen and by functioning as an antioxidant. Adequate consumption of vegetables and fruits provides the digestive system with the necessary amount of fibre, which benefits the gut microbiota, regulates blood glucose, and takes a supportive role in regulating hyperlipidaemia.
The body needs a daily amount of 20 to 22 grams of fibre, which corresponds to the consumption of 300 grams of clean, raw vegetables and 200 grams of fruits. In addition, this amount can be added to via natural fibre-rich foods such as: coconut jelly (suong sa), Tiliacora triandra jelly (suong sam), grass jelly (suong sao), Occimum gratissimum seeds (hat e), Chia seeds, and edible plant resins (extracted from cotton or skunk trees).
5. Be aware of food safety.
Hot weather often elevates the risk of food poisoning. Therefore, it is necessary to consider the following advice for food processing and storage to ensure food hygiene and safety:
- Use separate utensils for raw and cooked food.
- Food should be consumed within two hours of cooking. Leftovers need to be put in a carefully sealed container and stored in the refrigerator.
- Raw and cooked food needs to be stored separately.
- Frequent and proper hand washing necessary before processing and consuming food.
There are a few principles to follow when storing food in the refrigerator: (1) proper covering, (2) cleaner foods above, (3) hot food outside and cold food inside, and (4) ensure air ventilation. These principles can be elaborated as follows:
- Cooked and ready-to-eat food should be covered and stored on the upper shelf of the refrigerating compartment.
- Milk, eggs and cheese intended for long-term storage should be stored on the middle shelf.
- Meat, fish and seafood intended for within-day consumption should be properly covered and stored in a separate meat container in the refrigerating compartment (if there is any) or the lowermost self. Meat should be placed above fish and seafood.
- Vegetables and plants should be stored in the humidified vegetable compartment to ensure freshness and to avoid heat shock.
- Drinks, dried food and cooking oil should be stored in the refrigerator door. Eggs stored in the door are to be consumed within a few days.
- There should be adequate space between food containers to ensure good ventilation of refrigerating air.
- Refrigerators should be periodically cleaned with water, lemon juice or refrigerator cleaning liquids. Do not use conventional cleaning chemicals because the refrigerator environment is a closed system, and these chemicals will be absorbed in the food.
Pham Cong Danh