Research reveals eating fruits and vegetables – whole grains Reduce the risk of contracting covid 9%, recommend 10 foods to nourish the lungs


Department of Health reveals the results of the study. Eat vegetables – fruits, whole grains in the main meal. Help reduce the risk of contracting COVID 9%, reduce the risk of severe infection by 41%, recommend 10 foods to help nourish the lungs

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Date 28 Apr 65 Dr. Saipin Chotiwichian, MD. Director of the Office of Nutrition, Department of Health, said that over the past year, there have been studies that have shown the importance of dietary patterns to the risk and severity of COVID-19, such as the study by the Har research team. Word and King’s College USA and UK who followed 18-year-olds of 592,571 people found that people with a fruit and vegetable diet Whole grains are a big part of the diet. There will be a 9% reduction in the risk of contracting COVID-19 and a 41% reduction in the severity of symptoms associated with infection.

Including found that those who eat foods that contain vegetables, fruits, and whole grains as the main reduce red meat consumption and processed food The risk of moderate to severe COVID-19 symptoms is reduced by 73%, so eating nutritious food to strengthen the body’s immune system. It is important to prevent and reduce the severity of the disease. This is in line with the World Health Organization (WHO) 2020 recommendation that

Eat a variety of foods, including fruits and vegetables every day. Should eat whole grains. Eat protein from both plants and animals. Choose lean varieties, eat fish, eggs and milk.

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2. Reduce the consumption of salt. Should receive no more than 1 teaspoon per day, use iodized salt. limit sugar intake Limit your intake of sweets and sugary drinks, such as soft drinks, fruit juices and fruit juice drinks.

3. Eat moderate amounts of fats and oils. Choose unsaturated fat sources such as fish, nuts, olive oil, soybean oil. sunflower oil

4. Avoid eating processed foods. or processed meat which has a high content of fat and salt And drink 8-10 glasses of water a day, avoid alcohol.

Dr. Saipin said eating healthy and nutritious food make the immune system work properly effective, allowing the body to recover faster The recommended foods are foods that are easy to digest. allowing the body to quickly extract energy from food and help avoid heartburn

Hard-boiled eggs, antioxidants And various types of vitamins that help to enhance the immune system in the body as well, soups and soups, menus that patients can drink water. But it does not have a strong flavor and should not contain oil. Because it may cause itchy throat. coughing up

Fruits and vegetables high in vitamin C will help to stimulate the immune system in the body enabling the body to fight against COVID-19 effectively and vegetables and herbs through cooking or drinking as appropriate But it is not recommended to cook with oil. Because it will stimulate the symptoms of throat irritation.

Of the 10 foods that nourish the lungs: 1. Ginger, anti-inflammatory, 2. Sweet pepper, anti-oxidant 3. Apple contains dietary fiber, vitamin C 4. Pumpkin contains nutrients to nourish the lungs 5. Turmeric, curcumin good for lungs

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6. Tomatoes help reduce inflammation 7. Grains are high in fiber, good for the lungs. 8. Olive oil. Prevent respiratory disease 9. Oysters contain minerals that are good for the lungs. and 10. berry good antioxidant

side Dr. Udom Asawutmangkun Director of the Division of Physical Activity for Health, Department of Health, said that Thai people must be encouraged to have physical activity. and adequate exercise Advice on having enough physical activity for Thai people Starting from work. If farming, farming, or gardening, there is enough exertion.

But most of them sit in the office all day for 8 hours and have to go up the stairs instead of using the elevator. Wherever you go, reduce the use of private cars. If encouraging more walking and cycling Do each day with proper exertion. During job selection, exercise should be encouraged to keep the body fit all the time.

The WHO recommends at least 150 minutes of moderate physical activity per week, or 30 minutes a day, meaning physical activity is exhausting. heart beat faster Increase breathing, but still speak in sentences, walking, running, as well as building muscles should be done twice a week, including lifting weights, sit-ups, etc. For the elderly should practice balance, such as aerobics, tai chik, and reduce sedentary behavior

For hygiene, another important issue in lifestyle, 8 hours a day is sleep because it is the period when growth hormone is fully released. If it is in children, it will cause a good height and proportion in adults and the elderly. This hormone is ordered to repair different parts of the body, cells, making them young and reducing the occurrence of various diseases.

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The 10 principles for good sleep hygiene are 1. Go to bed and wake up on time regularly. 2. Get at least 30 minutes of sunlight in the morning. 3. Should not sleep during the day. If naps should not exceed 30 minutes. 4. Exercise regularly. 5. Avoid caffeine and late night meals 4 hours before bedtime.

6. Refrain from drinking alcohol and smoking 4 hours before bedtime. 7. Sleep in a comfortable bed. 8. Relax and reduce anxiety 9. The bedroom should only be used for sleeping. should not play with mobile phones And 10. If you don’t fall asleep in 30 minutes, you should get up and do other activities and fall asleep again.


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