There are two important habits that you must take care of during confinement: do enough physical exercise and take care of your diet. A good diet must not only provide the nutrients that we usually need, but must be adapted to the circumstances that we are experiencing.
We are told by personal experience and studies have confirmed: since the declaration of confinement measures we are moving between 38 and 92% less, so we must reduce reduce energy consumption.
However, this can be difficult for many people because they have the kitchen and pantry close at hand, and because eating is a way to pass time or calm anxiety.RELATED
As Dr. Gunther Leeb, who specializes in sports medicine and nutrition, explains, “it is essential to adapt the diet by reducing the calorie food rations.”
The best way to do this is to reduce the presence in the diet of fatty foods or replace them with lighter calorie alternatives, without falling into the product of ultra-light ligh consumption.
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Why cut back on high fat foods?
Fatty acids are essential nutrients, but from the required dose, each gram represents 9.3 calories. Fat is by far the most energy-dense nutrient compared to the other two energy-providing macronutrients: protein and carbohydrates, providing only 4 calories per gram.
On the other hand, the fat causes a pleasant sensation in the mouth and the taste that favors excesses. Chocolate manufacturers know, for example, that an adequate mixture of fat and sugar is practically irresistible.
However, as you will see below, there are some relatively simple rules for making tasty, low-fat dishes.
How can we reduce fat in the diet?
The most abundant foods in our diet should be those that provide fiber and carbohydrates that are complex or slowly absorbed: fruits and vegetables, whole grains and legumes.
These foods should be the main ingredients that occupy the majority of the dish, which is completed with a portion of protein food in the event that that main ingredient is not exactly a legume, which is already rich in protein.
You have to be careful with the dressing of the dish: just a tablespoon of extra virgin olive oil is enough. The excess with mayonnaise-type sauces is one of the reasons for excessive calorie intake.
Of course, fast-absorbing carbohydrates like sugars, refined flours, or white breads and pastas with few micronutrients and fiber should be avoided. Keep in mind that many “sweet” foods are also high in fat and generally of the least healthy type (hydrogenated and saturated): cakes, chocolate, cookies, ice cream, etc.
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Why should we ensure protein?
We always need an adequate protein intake (1.1 g per kilogram of body weight in the case of plant diets) but during the coronavirus crisis we must be especially careful because the supply of amino acids is crucial for the functioning of the immune system.
In the plant diet, the highest quality proteins are found in soy derivatives such as tofu and tempeh and in chickpeas. Lentils, dried beans and other legumes should be consumed frequently. And nuts like pistachios, walnuts and peanuts provide significant and complementary doses of amino acids.
Vitamins and minerals that help you
Another very important aspect is the adequate intake of vitamins and minerals. The general recommendation is to eat fruits and vegetables of different colors up to 8 servings a day, half raw.
Take special care in obtaining certain nutrients that strengthen immunity and with antiviral properties. You can find more information in this article: This is the nutritional strategy to fight coronavirus.