Working at home, in addition to having to overcome stagnation, you also have to overcome many "temptations". In that list, perhaps the most typical is still about eating. So at this "Work from Home" stage, what should we eat to be healthy, easy to do and affordable for the COVID-19 season?
Use dry or canned foods that are healthy
In general, fresh food is always the best option, but when you cannot buy fresh food, there are many other options that are healthy, easy to store and prepare.
Canned foods of beans and chickpeas, which are very nutritious, and can be stored for months or even years, we can use this dish in meals in many different ways. Oiled canned fish such as sardines, mackerel and salmon are rich in protein, omega 3 fatty acids and many vitamins and minerals. Canned fish can be served immediately with sandwiches, salads or noodles, or processed or heated to serve with other dishes.
Canned vegetables like tomatoes do not usually contain as many vitamins as fresh vegetables, but this is also an option to reserve when it is difficult to buy fresh or frozen vegetables.
Dried foods such as beans and nuts such as lentils, split dried beans, rice or quinoa are also very nutritious, preserved for a long time and are delicious, affordable, and full. Mashed oats served with milk or water can be a great breakfast, and can be added to yogurt, chopped fruits or raisins.
Limit processed foods
When it is not possible to buy fresh foods, you should also refrain from buying many processed foods. Instant foods, packaged snacks and desserts are often high in saturated fat, sugar and salt. If you must buy processed foods, look closely at the product label and try to choose foods that are low in these substances. Try to avoid sweets, instead drink lots of water. Cutting extra slices of fruits or vegetables like lemon, lime, cucumber or strawberry into the drink is a great way to add flavor.
Turn cooking and meals into fun and meaningful family times
Cooking and eating together is a great way to create healthy habits, engage family members and make people happy together. Involve your child in preparing meals – younger children can help parents with washing or sorting food, and older children can do more complex things like helping parents set the table.
Try your best to set aside a set time for family meals. These times and habits like this can help children reduce stress anxiety during epidemics like this.
Maintain eating fruits and vegetables
COVID-19 can be difficult to buy, store and cook fresh vegetables in a blockade condition, especially when parents are advised to minimize going out. But whenever possible, parents need to ensure plenty of fruits and vegetables in their diet.
Try to buy fresh food whenever possible. Fresh fruits and vegetables can be eaten immediately or can be frozen to retain most of the nutrients and flavor. Cooking soups, stews from fresh vegetables or other items will preserve them longer and store them for a few more days. These can also be frozen and reheated when eaten.
Stock up on some healthy snacks
Children often eat junk food at some point during the day. Instead of feeding children sweets or salts, we should offer them healthy snacks like nuts, cheese, yogurt (preferably unsweetened), fruits or berries. marshmallows, hard-boiled eggs, or other healthy snacks that are available in your area. These snacks are nutritious, fill them up, and help them develop healthy eating habits later.
Address to buy dried fruits reputable
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There is a lot of information out there about dried fruit, but there is a lot of mixed information, depending on how you view this popular food news, whether you decide to use it or not
What is dried fruit?
Dried fruit is about fruits that their internal water has drained through natural drying or drying techniques. The product comes in the form of dry crispy, or candy but still rich in energy, nutrients.
For example, plums, figs, apricots, mangoes, longans, pineapples, blueberries, bananas, apples, cassava,… are dried. The advantage of dried fruits is easy to store, convenient to use, especially in the case of away from home, long trips without refrigerators to preserve.
The effect of dried fruits?
Dried fruits contain the same amount of nutrients as fresh fruits, but are concentrated in smaller volumes. By weight, dried fruit contains up to 3.5 times more fiber, vitamins and minerals than fresh fruit.
Especially in fiber, including polyphenols help improve blood circulation, digestive health, reduce oxidative damage and reduce many other diseases. Particularly, the vitamin C content decreases significantly after drying.
Effects on health
According to many studies, people who eat dried fruits are less likely to gain weight but consume more nutrients than the group who do not eat this fruit, especially the antioxidant and anti-inflammatory components.
Contains many micronutrients, fiber and antioxidants
Fruits are very nutritious. A piece of dried fruits contains the same amount of nutrients as fresh fruit, but is concentrated in a much smaller package.
They are a good source of fiber, potassium, iron and many plant compounds from nature. Suitable for people with low glycemic index. This means that eating them should not cause major spikes in blood sugar
Dried fruits are a rich source of antioxidants, which contribute to reducing oxidative damage in the body
Good for pregnant women and about to give birth.
Regular eating during the last few weeks of pregnancy can help facilitate cervical dilation, as well as reduce the likelihood of preterm birth.
One study fed women daily during the last few weeks of pregnancy. Only 4% of women who eat every day are forced to give birth early, compared to 21% of those who do not
Fruits also show promising results in animal and test-tube studies. As a remedy for infertility in men, is becoming popular today
Notes on using dried fruit
- Avoid eating dried fruits with added sugar
- To make the dry fruit sweet and appealing, sometimes people add sugar or syrup before drying, so it is also called candy fruit.
- Sugar abuse is not healthy, increasing the risk of overweight, obesity, heart disease, even cancer.
- To avoid using sugar-rich dried fruits, read the nutrition facts and relevant information on the label carefully.
- In addition, dried fruit may be contaminated with fungi, aflatoxin and other toxic compounds when handled or stored. Therefore, from processing to storage, proper procedures need to be followed, especially in hot and humid places and without protective equipment.
- Store in a cool, dry place, away from direct sunlight or excess mold.
Differences between dried fruit and soft dried fruit
Dried fruits are fruits where most of the water is removed, either naturally, or there are ways to make the water evaporate off the surface of the fruit through sun drying, pine through the use of a specialized dryer.
Nowadays, dried fruits are popular and widely used. Nearly half of the dried fruits sold are dried jackfruit, followed by bananas, sweet potatoes, mangoes, guavas and pineapples.
These are called “conventional” or “traditional” dried fruits: dried fruits in the sun or in hot air tunnel dryers.
Dried fruit actually takes away part of the moisture of fresh fruit, in the terminology they call it heated drying technology. When the product is put into the oven, the temperature is maintained at 50-70 degrees Celsius, about the same as the sun’s exposure temperature. After that, the factory started cooling the dried fruit again. Therefore, when enjoying soft dried fruits often have plasticity, softness, toughness and no brittleness like dried fruits.
Longan is a common fruit of summer in some Asian countries, can be eaten fresh or dried. This fruit is sweet, easy to eat and good for health. However, labels can also cause many side effects if you do not use them properly.
The true effect of longan on health
Increase vitamin C
People on a diet high in vitamin C are less likely to suffer from high blood pressure, heart disease and certain types of cancer. Longan is a fruit rich in vitamin C. One 100g longan contains 84 mg of this nutrient, providing 93% of the recommended daily intake of vitamin C for men and 100% of women’s needs.
Vitamin C in the longan is also helpful in fighting the flu, boosting the immune system.
Strengthen bones and joints
A 2013 study found that postmenopausal women had low levels of minerals like copper and were more likely to develop osteoporosis later in life. As recommended, adults should consume 900mg of copper per day. 100 g of fresh longan provides 19%, while 100g of dried longan contains 807 mg of copper, providing 90% of the adult’s recommended intake of copper per day.
Prevent eye problems
Riboflavin is an important vitamin in the B vitamin group. Men need 1.3 mg of riboflavin daily, and women need 1.1 mg. According to a 2005 study, not getting enough riboflavin can increase the risk of eye disorders, especially cataracts. 100 g of fresh longan provides 0.14 mg of riboflavin, while 100g of dried longan provides 0.5 mg.
Reduce stress, depression
The effect of the longan is to stimulate the spleen and the heart to work effectively, rejuvenate the blood circulation, provide a soothing effect on the nervous system, reduce stress, fatigue. They also help treat neurasthenia, insomnia and depression.
The use of longan is not known to everyone
Relieve nervous breakdown, stress, insomnia, forgetfulness
You can take the longan to drink to work against neurasthenia due to fatigue, aches or exhaustion. The regular consumption of longan helps improve insomnia symptoms because it enhances the absorption of iron into the body. According to Oriental medicine, the use of dried longan can also counteract stress, fatigue, anxiety and overcome forgetfulness.
Helps increase longevity.
Longan is known as a fruit that can help with wound healing and increase longevity. It helps fight free radical molecules in the body and protects cells from damage. At the same time, longan also work to reduce the risk of some cancers. The use of longan to increase longevity has been confirmed and evaluated by many traditional medicine doctors.
Provide abundant energy for the body.
Eating longan regularly ensures the body’s energy supply, treats insomnia, reduces memory. Moreover, the longan has low calories and fat so teenagers who want to lose weight also choose this fruit to eat every day.
Good for the heart and spleen.
Eating regular longan is good for the heart and spleen because it stimulates good blood circulation, creating a pleasant feeling for the nervous system.
Prevent stomach pain.
The effect of longan is to treat stomach aches and dementia. The way is that you can peel off the pulp seeds, squeeze the juice or soak the pulp with a little sugar for a few weeks, then take the juice mixed with water and drink gradually.
The taboo when eating longan?
Do not eat longan to infants or young children
For infants and young children, arbitrarily eating longan can put children at risk of something very dangerous. longan have small round shapes, many children often peel them all into their mouths, resulting in deep indentation of longan. Anomalies can cause serious health damage, even death if the golden time is ignored.
When pregnant, women should refrain from eating longan
Women who are pregnant during the period, who have hot symptoms during and often have symptoms such as constipation, bladder urination, dry and yellow tongue moss, bitter mouth, burning throat. To sound from heat, blood conscience an pregnancy, if at this time eating longan, not only does it have a nourishing effect, but it also increases the internal heat, hemodynamic hemorrhage, abdominal pain, lower abdominal pain, even fetal damage, leading to miscarriage. Especially pregnant women early pregnancy to 7, 8 months, the more they have to abstain from longan.
Patients with hypertension, fatty liver
Like mangoes or jackfruit, longan is also the fruit that people with hypertension should not eat because of these fruits have high heat, if eaten will put pressure on the heart, leading to hypertension, no good for health.
Obese people should eat less longan
Folk have the saying: Some longan fruits are the same as rice bowls. That said, longan has a lot of nutrients and fiber. If obese people eat lots of longan, the sugar in this fruit accumulates in the body, which will cause more obesity. In addition, because the longan is moderate, obese people who eat longan will cause heat in the body, causing more pimples.
Diabetics forbidden to eat longan
According to the doctors, fruits are usually classified into two categories, one that causes hyperglycemia a lot, one that causes less hyperglycemia. If the patient is in good control of blood sugar, he or she can eat fruits that cause high blood sugar such as longan, lychee, grape, jackfruit, watermelon. These fruits can be eaten by the patient but must be limited.
People who don’t control their blood sugar (including high fasting blood sugar and high postprandial blood sugar) should not, or should limit these high blood sugar foods. Because postprandial hyperglycemia is one of the causes of complications of diabetes.
People with poor blood sugar control should not eat longan. The high amount of sugar in the eye accumulates in the body, which can also be bad for patients.
Dragon fruit is gradually becoming a favorite fruit of many people because of its softness and coolness. These fruits are quite cheap when in the season but have many health benefits no less expensive ones.
Effects of dragon fruit
Dragon fruit is a rich source of antioxidants, which help reduce the effects of free radicals that damage cells in the body. In addition, this fruit also has anti-cancer effects.
Preventing signs of aging
This fruit keeps skin tight and healthy. The mask incorporating dragon fruit and honey is a natural mask to replace other expensive anti-aging masks.
You can wash the skin after 15-20 minutes to get the desired beauty.
Improve cardiovascular health
Living in a busy and stressful time, many people have serious problems with heart health.
Dragon fruit can help improve heart health by reducing bad cholesterol levels and adding good cholesterol.
This fruit is rich in monounsaturated fat that helps the heart to rest in the best condition.
Control and prevent diabetes
The effect of dragon fruit is to help control diabetes and an excellent source of fiber. Fiber helps stabilize blood sugar levels. Diabetics should consult with your physician before adding dragon fruit to their diet.
Make skin smooth
Worried about sunburned skin? Don’t worry, you can combine dragon fruit with honey and cucumber juice and apply it to sunburned areas. Dragon fruit is rich in vitamin B3, which helps release heat and moisturize sunburned skin.
One of the dragon fruit health’s best health benefits is to reduce arthritis. Dragon fruit is called anti-inflammatory fruit. People with arthritis are encouraged to add dragon fruit to their healthy diet.
Benefits of dried dragon fruit
Dried dragon fruit helps prevent osteoporosis
Although the content of calcium in dried dragon fruit is not too high, but dried dragon fruit also contains many other minerals such as magnesium, phosphorus, potassium … these substances help the body absorb calcium better and have the effect of strong bones. Prevention of osteoporosis prevention is very effective.
Contains high calorie content
According to the nutrition facts table of dried dragon fruit below, it can be seen that in one serving of dried dragon fruit (28g) provides up to 103.8 calories equivalent to 5% of the body’s daily calorie needs. As you probably know, dragon fruit after drying will lose a lot of water, but 28g of dried dragon fruit is relatively small. But only with a small amount of dried dragon fruit has helped the body supplement a lot of calories. Therefore, if you are looking to quickly recharge your body, try using dried dragon fruit to see.
Provide plenty of vitamin C
Dried dragon fruit is different from other dried fruits in that it retains vitamin C content after drying. According to Nutrition Facts table, in a 28 serving provides up to 3.65% of the body’s calcium requirement in a day. Vitamin C is a very good vitamin for the body to help strengthen the resistance and anti-aging very well.
Good for the digestive system
You may not know, dried dragon fruits contain very high fiber content. Each 28g of dried, dragon fruit contains 2.75g of fiber. The amount of fiber in a diet (28g) of this dried dragon fruit can meet up to 11% of the fiber requirement for the body in a day. Fiber is a substance that helps the digestive system work better, it also significantly reduces the rate of constipation very good for the body.
Good for the cardiovascular system
The abundant iron in dried dragon fruit helps the body avoid iron deficiency anemia. Iron is also an agent that helps the nervous system work better, supports the circulatory process to bring blood to the brain to help the brain work stably without fatigue due to anemia. The iron and potassium in dragon fruit also helps the muscles in the body to grow better and not be tired during intense exercise.
Things to avoid when eating dragon fruit
Dragon fruit is a fruit with cold properties, people should have absolutely no diarrhea. Subjects with physical damage, tired limbs, and pale face should also eat limited.
Dragon fruit is a woman that cannot be eaten arbitrarily. You should not eat too much of this fruit, especially those who are physically perishable or are menstruating.
People suffering from depression, blood stasis, sputum should limit eating dragon fruit.
Pregnant women should pay attention when eating this fruit. Dragon fruit contains a lot of vegetable protein, pregnant women are likely to be allergic.
Dragon fruit should absolutely not eat with cow’s milk to avoid negative effects on the digestive system.
Eating lots of dragon fruits will be detrimental to diabetics. This fruit is high in glucose, causing blood sugar to rise.
Soursop is not only delicious but also has many valuable effects such as curing constipation, strengthening the immune system. Even leaves, bark and roots of plants are used as medicine. Here are the uses of soursop for health not everyone knows.
The real use of soursop for health
Anti-oxidant, beautify skin, improve health
With rich content of vitamins and minerals, soursop helps improve overall health, while preventing aging, giving you a smooth, youthful skin.
Improve the immune system
Soursop contains more vitamin C content than bananas, grapes or pineapple. Just eat 100g of soursop you have provided about 200mg of vitamin C for the body. Therefore, this fruit has a positive effect in improving the functioning of the immune system.
Lose weight, support obesity treatment
Vitamin C and the fiber in soursop helps promote digestion and fat burning. In addition, eating this fruit also gives you a feeling of fullness longer, limiting the amount of food tolerated in the body. Thereby supporting effective weight loss
Prevent cardiovascular diseases
The reason why soursop benefits is due to its high content of potassium and magnesium. These substances play an important role in controlling heart rate and reducing systolic blood pressure, maintaining the normal functioning of the cardiovascular system.
The great uses of dried soursop
One of the great uses of dried soursop is to provide essential nutrients for the body. Soursop contains a large amount of beneficial vitamins and minerals that nourish the body. You just need to use every day custard jam will help replenish vitamins B, C with significant content for the body, while helping the body enhance resistance.
Support intestinal health
Those who are having problems with the digestive system should increase the use of soursop or jam is also good. Due to its high fiber content and many good nutrients for the body, soursop helps the digestive system work more smoothly and effectively. After using, you will find it more delicious, waste removal process is easy and fast, avoiding flatulence, indigestion, etc.This is one of the great things that soursop bring health.
Good for bones and teeth
Soursop is recommended to use for all ages and is best for the elderly or children. In addition to supporting the digestion of soursop, it is also impressive because it contains a lot of phosphorus and calcium so this fruit is suitable for children and the elderly. So when using these nutrients will help support strong bones and teeth, limiting bone and joint diseases for the elderly.
Support cancer prevention
According to studies, soursop has the ability to kill cancer cells 1,000 times higher than chemotherapy, completely safe for health. Because, in dried soursop contains a large amount of antioxidants help eliminate harmful free radicals, destroy malignant cancer cells.
The above are great uses of soursop, so you should eat this fruit regularly to have a healthy body. However, there should be some precautions when eating soursop
Soursop should not be used in the following cases
- People taking medication for blood pressure: will lower blood pressure so people taking this drug should not drink custard leaf tea.
- People taking diabetes medicine: Soursop can increase the effects of the drug.
- People with liver or kidney disease: Soursop can cause liver or kidney toxicity if taken too much.
- People with low platelet count: will reduce the number of platelets so this group of subjects should not use soursop.
- For pregnant or lactating women is recommended not to use. In particular, products made from soursop leaves, roots and soursop should not be used in pregnancy.
Above are a few great uses that dried soursop brings health that you should refer. The most important thing is that you should choose a unit that provides quality products. If you are wondering and do not know which unit to choose, Luong Gia is one of the prestigious units that you should refer.