Increase Endurance with Balanced Nutrition During the Covid-19 Pandemic

In the midst of the current pandemic, Quipperian must always maintain endurance. One of them is by paying attention to diet and nutrition consumed. The Food and Agriculture Organization (FAO) has appealed to the importance of maintaining a healthy diet during the Covid-19 pandemic. 

Launching the official website of FAO, nutrition from the intake consumed is very important to help the body cope with infections, including the Corona virus (Covid-19). When an infection occurs, the patient’s body will experience a fever so that it requires energy from nutritional intake consumed from food. 

Maintaining a healthy diet with balanced nutrition is an important part of supporting the immune cialis generico 5 mg prezzo in farmacia system during this Corona pandemic. Therefore, as long as it is possible to buy and consume healthy foods, Quipperian is advised to continue to choose balanced nutritious foods. 

Increase Endurance in the Covid-19 Pandemic Period

1. What must be done to maintain endurance? 

As Quipperian might have applied so far, just follow the government’s advice to stay home. If you have to leave the house, use a mask properly. 

Then, wash your hands regularly with running water and soap. And don’t forget, keep exercising and eating nutritionally balanced foods (carbohydrates, proteins, vitamins, minerals, etc.).

2. What vitamins are needed to maintain endurance? 

There are many types of vitamins that are useful for maintaining endurance, such as vitamins A, B6, B9, C, D, and E. Each type of vitamin is contained in different foods.  

Vitamin A (RDA = 600-700 mcg RE / microgram retinol) can be obtained by consuming egg yolks, chicken, chicken liver, cheese, and baronang fish. However, make sure it does not exceed its composition, so that it remains safe for the body.

Vitamin B6 (RDA = 1.2-1.7 mg) can be obtained from salmon, bananas, beef, avocados, chicken breast, pistachio nuts. Vitamin B9 (RDA = 400 mcg) can be obtained by consuming edamame, spinach, broccoli, lettuce, green vegetables and beans. 

Vitamin C (RDA = 50-90 mg) can be obtained by consuming oranges, cassava leaves, papaya, mango golek, guava, cayenne pepper, and green chili. 

For vitamin D (RDA = 15-20 mcg) you can get Quipperian by sunbathing or consuming seafood, milk, eggs, sardines, and fish liver oil. Vitamin E (RDA = 11-20 mg) can be fulfilled by consuming olive oil, palm oil, watermelon, almonds, and trout.

Make sure Quipperian pays attention to the Nutrition Adequacy Rate (RDA) of each vitamin, because if too much will cause an impact on growth.

3. Are there other substances needed besides vitamins?

Apart from vitamins, the body needs other minerals such as zinc, selenium, iron, and others. The need for zinc for the body is 8-18 mg derived from food ingredients such as kidney beans, soybeans, shellfish, and beef. 

For selenium, the body needs a RDA of 19-36 mcg which can be consumed from beef, shitake mushrooms, mussels, shrimp, holid paste, and tuna. For iron needs, at least the body needs an RDA of 8-18 mg. Iron can be obtained through animal and non-plant-based animals. 

Some examples of heme iron that are more easily absorbed are chicken liver, soybeans, shredded, red spinach, cow lungs, and brown rice.

4. Are there things to avoid?

Quipperian must know very well that it is not safe to buy raw food from outside. Although these foods look like healthy foods, like salads or sushi. 

If you buy food from outside, it is better for Quipperian to clean the packaging before opening. Preferably, Quipperian also preheats the food before consumption, if the food allows it to be heated. 

However, it is strongly recommended to avoid buying processed foods from outside. You can cook by yourself, because by cooking alone it will be easier to regulate and determine the RDA for food.

5. Does sunbathing increase endurance?

While at home, you guys often sunbathe too, right? Sunlight has a natural vitamin D content, Quipperian, therefore it is strongly recommended to sunbathe for 15 to 20 minutes. However, make sure a good sunbathing time is around 09.00 to 10:00. At that time, the ultraviolet content was no more than 5%. 

If the ultraviolet is higher, it will have a risk to the skin. For that, it is better if you choose to sunbathe above 10 o’clock, then the duration must also be shorter (3-5 minutes).

6. How to maintain endurance during the fasting month?

For Quipperian who are fasting, most body immunity will drop compared to normal days. Therefore, when fasting in the middle of a corona virus pandemic (Covid-19) would be better if it remained at home.

In addition, to maintain endurance, the Quipperian must not skip meals. And no less important is eating the meal and breaking the fast with balanced nutritious food. It is strongly recommended to reduce consumption of cold foods and beverages.