During the epidemic, many citizens bought food for a few days at a time, eating less fresh fish, vegetables and meat. Li Xingyu, an accredited dietitian of the Hong Kong Society of Nutritionists (HKNS), reminds that when purchasing ingredients and cooking at home, you can pay special attention to ingesting nutrients such as protein, vitamin C, probiotics, etc. that can help strengthen your immune system, and try to maintain a balanced diet. She also recommends buying ingredients with a longer shelf life and shares storage tips.
‧ Protein: meat or eggs
Protein helps boost immunity, maintain muscle mass and help repair cells. In addition to fresh meat, chilled or frozen meat can help the body absorb protein, but canned meat and processed meat are not food that can help the body to absorb protein. Li Xingyu suggested that if you can’t eat meat every day, you can eat at least one egg every day to supplement the protein and other nutrients your body needs. White eggs and steamed eggs are the healthiest, while scrambled eggs are higher in fat.
[Food storage tips for nutritionists]If you don’t want to buy fresh meat every day, you can buy an appropriate amount of chilled or frozen meat, cut the amount you want to eat for each meal, or marinate it and store it in the refrigerator, and then thaw it when eating, it can be stored for regarding two weeks.
‧ Various vitamins such as vitamin B, C
Vitamins and trace minerals help protect cells. For example, vitamin C helps strengthen the overall immune system, vitamin B helps maintain nerve health, and eating vegetables can help with absorption.
【Food storage tips for nutritionists】Frozen vegetablessuch as mixed beans、cornandbroccolican replace fresh vegetables, both of which have similar nutritional value; you can also buy root vegetables with a relatively long shelf life, such asgarlic、onion、Potato boyYou can also make your own frozen vegetables. Use kitchen paper to absorb the moisture of the uneaten vegetables and store them in the refrigerator to prolong the freshness period.
‧ Active probiotics: cheese, pickles, natto
To enhance immunity, in addition to eating foods containing protein and vitamins, Li Xingyu recommends supplementing probiotics, such as eatingCheese with Active Probiotics、PickleandNattoWait.Also can eatRich in antioxidantsfood such asgreen tea、ginger、garlic、onionor use herbal foods such asturmeric、Cinnamon、chiliSeasoning.
Text: He Shaoying
Tips from a stay-at-home nutritionist:
Dietitian tips:
Practical information on food preservation:
Make good use of bags and boxes to filter ingredients and save food in the refrigerator
Dense bags can ripen fruit for slow cooking Pay attention to temperature
Decline junk food and prepare food for epidemic prevention and stay at home as a “camp” person
There is no problem with the storage of freshly cooked food in the bucket room without refrigerator
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