Optimal Food to Prevent Corona Virus Infection
By dr Henny Yuniarti M.KM., SpGK
https: //republika.co.id/berita/qde468483/makanan-optimal-untuk-mrevent-terinfection-virus-corona
REPUBLIKA.CO.ID, Corona virus is familiar to us, almost every day we hear news about the number of people infected with the corona virus, the number of sufferers who are under treatment, and the number of deaths caused by the COVID-19 pandemic. As if it is difficult for us to escape from this contagious disease.
This infectious disease has resulted in a high mortality rate, thus having a number of consequences that must be implemented. From the implementation of the PSBB at the start of the pandemic to the current implementation of the new normal. The implementation of the new normal opens the door wider for us to do activities and carry out social interactions while still paying attention to health protocols.
The appropriate health protocols include keeping a distance of 1-2 meters, using masks properly that cover the mouth and nose, washing hands with soap or hand sanitizer according to the correct hand washing steps, there are also our efforts to reduce the risk of infection by regular exercise and a good diet.
A good dietary intake is intake that meets all nutritional needs for both macronutrient and micronutrient needs. Macronutrients include carbohydrates (rice, wheat, cassava, sweet potatoes); protein (chicken, beef, tempeh, tofu) and fat (chicken skin, coconut milk, beef fat) while micronutrients include vitamins and minerals.
These macronutrients and micronutrients must be obtained in sufficient quantities so that deficiencies do not occur, one of which is due to adequate intake, in order to maintain proper immune system function1. Ideal food intake includes meeting the various needs below:
(Photo: immune system illustration) – (Pxhere)
Immune system-enhancing products are recently called over-reacting
1. Calorie requirements. The recommended total calorie requirement is 30-35 KKal / Kg BB2. If the current body weight is 60 kg, then the maximum total calories needed in a day is 35 kcal x 60 kg = 2100 KKal
2. Macronutrient needs such as carbohydrates, protein and fat The recommended proportion of carbohydrates is 50-55% of total calories. Not all of our rice plates have to be filled with carbohydrates in the form of rice, or rice substitutes such as bread, cassava or potatoes; but also need to be filled by other food sources in order to avoid deficiencies of certain nutrients. Protein 1.2-2 grams / kg body weight adjusted to protein needs and kidney function. During a pandemic like this, we can increase the amount of protein the body needs to form a good immune system such as antibodies or if an inflammatory reaction occurs in the body. Fat 25-30% of total calories. If your total calories in a day is 2100 Kcal, then the total fat needed is ± 600 Kcal (6,7,8,9 in 2). We can choose the intake of good fats for health such as fat in fish, avocado or nuts.
3. Get intake that contains micronutrients such as vitamins and minerals. Several types of vitamins are needed for the formation of a good immune system, including vitamins A, B, C, D, E. Several minerals are also needed such as Zinc, Fe, Selenium.
(Photo: illustration of a salad from sprouts) – (Flickr)
Micronutrients can be met from vegetables, fruit or milk. Sources of vitamins and minerals in food include:
• Vitamin A. The basic requirement of vitamin A in our bodies is around 600 mcg / day3. The content of vitamin A in various types of food in each weight of 100 grams is: 1180mcg kale, 1211 mcg papaya leaves, 612 mcg carrots, 485mcg katuk. Vitamin A is also found in green spinach, papaya, leunca, breadfruit, watermelon, lettuce, genjer, beans, tomatoes 4.
• Vitamin B. The content of B vitamins is found in fish, eggs, meat, milk, nuts such as almonds, walnuts, peanuts. Vitamin B is also found in cereals, whole grains, green vegetables, eggplant, fruits, nuts, soy milk, and pumpkin5.
• Vitamin C. The basic requirement of vitamin C in our body is around 90 mg / day3. The content of vitamin C in various types of food in each weight of 100 grams are: 164mg kale, 87mg guava, 78mg papaya, 69mg longan, 58mg salak, 49mg orange. Vitamin C is also found in katuk, long beans, bitter melon, bean sprouts, red spinach, and rambutan4.
• Vitamin D. The basic requirement for vitamin D in our bodies is around 15 mcg / day3. Sun exposure which contains ultraviolet B (UVB) rays is necessary for the body to synthesize vitamin D from vitamin D precursors in our skin. There are several foods that contain natural sources of vitamin D such as fish oil, egg yolks, beef, and mushrooms.
• Vitamin E. The basic requirement for vitamin E in our bodies is around 15 mg / day3. The content of vitamin E is found in sunflower oil, green leafy vegetables such as spinach, nuts such as almonds and peanuts, avocado, mango and kiwi fruit5.
• Zinc: The basic requirement for zinc in our body is around 15 mg / day3. The zinc content in various types of food per weight of 100 grams is: soybean 3.6 mg, green beans 2.9 mg, peanuts 1.8 mg, jackfruit 1.4 mg4. Other food sources that contain zinc are red spinach, jengkol, petai, leunca, katuk, papaya leaves, long beans, green beans, chayote, and bitter melon.
• Fe (Iron). The basic requirement for iron in our bodies is around 13 mg / day3. The main sources of iron are red meat, fish, poultry, shellfish, eggs, nuts5.
• Selenium. The basic requirement for vitamin Selenium in our bodies is around 30 mcg / day3. The main sources of selenium are found in seafood, meat, whole grains, milk, fruits and vegetables. Selenium content in plants varies according to the selenium content in the soil5. If the food we eat is lacking, our vitamin and mineral needs can be met from vitamin and mineral supplements.
• Fiber. Our daily fiber needs are around> 25 grams / day6. The fiber content in various types of food per weight of 100 grams is strawberry 6.5 grams, 5.6 grams of guava, 4.9 grams of soybeans, 4.3 grams of green beans, 3.2 grams of long beans, 3.3 grams of carrots, 3.1 grams of kale, 3.0 grams of pear fruit, broccoli 2.9 grams, 2.7 grams pumpkin, 2.8 grams sweet corn, 2 grams of citrus, 2 grams of soursop7.
• Oral nutritional supplements (ONS) or what we know as milk can be used at any time if needed to meet nutritional needs, when diet and fortification in food are not sufficient to meet needs. 8 good ONS are those that contain high protein, vitamins and minerals and are low in sugar which is usually found in powdered milk or fresh liquid milk.
Are you ready to vary your food? Happy eating healthy food. Good health is part of our happiness, so start happy by choosing healthy foods.
