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Tips Pola Makan Sehat yang Disarankan WHO selama Pandemi

Tips Pola Makan Sehat yang Disarankan WHO selama Pandemi

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Pandemi Covid-19 belum menunjukkan tanda-tanda akan berakhir. Selain mematuhi protokol kesehatan dan melakukan vaksin, penting untuk menjaga daya tahan tubuh dengan berolahraga rutin dan mengonsumsi makanan sehat. Daya tahan tubuh yang baik dapat membantu meningkatkan kekebalan tubuh agar terhindar dari infeksi Covid-19.

 

Pola makan sehat yang disarankan WHO selama pandemi

Nutrisi yang baik dan kecukupan cairan tubuh penting bagi daya tahan tubuh. Orang yang mengonsumsi pola makan sehat dan rajin olahraga cenderung lebih sehat dan memiliki kekebalan tubuh yang lebih baik untuk melawan penyakit kronis dan infeksi yang menular. Mengacu pada WHO, berikut ini beberapa pola makan sehat yang disarankan selama pandemi:

1. Makan makanan segar

Mengonsumsi makanan segar yang mengandung serat utuh dapat membantu menjaga kesehatan saluran pencernaan. Makanan segar dan utuh seperti buah dan sayuran mengandung bakteri baik yang membantu menjaga kesehatan saluran pencernaan. Selain itu buah dan sayuran juga merupakan sumber vitamin dan mineral yang baik termasuk vitamin C dan kalium.

Saat memasak sayur, hindari memasak sayur hingga terlalu matang untuk menghindari nutrisi yang hilang. Jika Anda memasak menggunakan sayur kalengan atau buah kalengan, pilih yang tidak mengandung gula dan garam tambahan.

2. Minum air yang cukup

Air adalah kebutuhan penting bagi setiap makhluk hidup. Kekurangan air dalam tubuh dapat menyebabkan sirkulasi darah dan nutrisi tubuh menjadi tidak lancar. Air juga berfungsi untuk membantu proses pengeluaran sisa-sisa nutrisi yang tidak dibutuhkan tubuh menjadi lebih baik.

Menurut WHO, setiap hari disarankan untuk minum air 8-10 gelas per hari. Selain air putih, Anda juga dapat memenuhi kebutuhan cairan tubuh dengan mengonsumsi buah dan sayur yang banyak mengandung air.

3. Konsumsi lemak dan minyak yang cukup

Baik lemak dan minyak sama-sama dibutuhkan oleh tubuh namun dalam jumlah yang wajar. Untuk memilih minyak sehat, Anda bisa menggunakan minyak zaitun, minyak bunga matahari dan minyak jagung yang lebih sehat. Sedangkan untuk lemak sehat, Anda bisa mendapatkannya pada lemak ikan, alpukat dan kacang-kacangan. Untuk konsumsi daging, dianjurkan memilih daging putih seperti ayam dan ikan yang memiliki kandungan lemak lebih rendah dan sehat dibandingkan daging sapi.

WHO juga menyarankan untuk mengurangi konsumsi makanan yang mengandung lemak trans seperti makanan kalengan dan makanan cepat saji.

4. Kurangi garam dan gula

Saat memasak di rumah, coba kurangi perasa makanan seperti garam dan gula. Batasi penggunaan garam tidak lebih dari 5 gram per hari serta gunakan garam beryodium untuk konsumsi harian. Anda juga perlu mengurangi konsumsi garam dan gula dalam camilan sehari-hari seperti keripik, biskuit, cake dan jus buah atau sirup. Agar lebih sehat, Anda bisa mengonsumsi buah segar sebagai kudapan dibandingkan snack kemasan lainnya.

5. Hindari makan di luar

Anda perlu membatasi makan di luar rumah untuk membatasi penularan virus Covid-19 di masyarakat. Selain itu, mengonsumsi makanan yang dibuat sendiri dianggap lebih sehat karena memiliki kualitas bahan dan bumbu-bumbu yang lebih sehat.

 

Writer: Ratih

Edited by: dr. Nadya Hambali 

Last updated: 03-August-2021

Tags : Covid-19 nutrisi

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