Invite Thai people to exercise Eat nutritious food Enhance the body's immune system During work - study at home
Get fit Can actually reduce the risk of COVID-19
Prof. Kiattikhun, MD. Wannee Nitiyanan, Chairmanslotxoof the Bellyless Thai Network And the President of the Diabetes Association of Thailand gave information that the outbreak of coronavirus 2019 or the third wave of COVID-19 from April 1 to May 6, 2021, there were 47,948 infected patients and 242 people died. This is 0.505 percent, which is many times more severe than the past two times. And surprisingly, three quarters of the deaths were 60 years old and over, most of them obese and had chronic non-communicable diseases, including hypertension, diabetes, cardiovascular disease. Cystic fibrosis, kidney disease, when infected has twice the risk of severe symptoms and death than the general population.
Therefore, taking care of your health during this period is important. Especially in confinement in the house Or working from home Wear a cloth mask Mask when going out, wash your hands frequently, use personal eating utensils. Space between each other Does not go in crowded places And need to take care of your health to keep your body healthy Get the COVID-19 vaccine when given the opportunity.
Food to increase immunity.
Mr. Sanga Damapong, Advisor to the Thai without Belly Network And experts of the SSS said that eating a complete diet of 5 groups for every meal will make the body receive nutrients that help increase immunity, including
protein
carbohydrate
vitamin
Mineral
fat
Water to nourish the cells in the body to be strong, can increase the immune system.
In addition, focus on eating Thai food that is rich in vegetables, herbs, especially.
pepper
ginger
Krachai
These Thai herbs that contain anti-disease agents.
You should also limit your intake of sugar, fat and salt by reducing sweet, salty, 6: 6: 1 recipes in 1 day.
Eat no more than 6 teaspoons of sugar.
No more than 6 teaspoons of oil
No more than 1 teaspoon salt
When in detention at home, cooking your own food is recommended. But if you are going to order or buy food from outside the home Should focus on the menu to nourish the health of 5 groups and clean and safe
Eat well is to eat traditional Thai style mixed with Mediterranean food. 2: 1: 1 plate eating pattern, with 2 parts "vegetables, chili, beans, sesame", "fish (not fried)", and "brown rice" 1 part, supplemented with small fruit Every meal after meal
There are shifting, ie reducing, sitting, increasing, standing - walking, not enjoying it, sitting, eating, sleeping, eating until weight gain, tightening belts, high blood pressure. In addition, each day should walk more than 7,000 steps, followed by 3,000 steps in 30 minutes (100 steps per minute for half an hour ) Or doing aerobic exercise with resistance or increasing flexibility
In addition, you should get enough sleep. Relieve stress with breath Relax your body and mind by concentrating on smoking and quitting alcohol.
