COVID-19-a European Registered Dietitian suggestion for quarantine ppl 新冠病毒-邀請歐洲營養師給的隔離建議

It’s my pleasure to extend a cheerful welcome Saf! He told me he started to work from home and about the situation in Europe. I was asking him ‘is that real people really don’t wear masks?’ ‘Will Italian be able to stay at home if they know the medical news as you do?’ ‘How’re your friends who are quarantine?’ and then we came up with an idea to share the right medical information for people, who is worried about this difficult time or who is quarantine?

「營養師也在家工作嗎?」那天在英國的Saf他開始在家家工作了。他說英國外面還是有很多人,他很替他們擔心(原來新聞報的義大利人在街上走,也是其中一部分的人,還是不少醫學背景的同學待在家)。

「那他們是不知道隔離的重要嗎?還是放棄了?」他回答,他們不知道這多嚴重吧…「那你在義大利的朋友呢?」他們在隔離,覺得很無聊…但至少義大利政府有開始處理,英國政府打算不做任何事!第一次遇到英國比義大利還沒所做為…(在上周英國還發表隔離時的討論,現在有了)

Saf, an Italian Registered Dietitian, based in the UK
Translated by Ariel


First of all, there is not a cure or sure prevention for the virus yet, so all of these is to help to boost your immune system and prevent malnutrition which might be helpful in a lot of circumstances, this one included
第一,目前沒有一個治癒新冠肺炎、或是一個明確的預防。所以任何能增強你免疫力且避免營養不良的方式,都能幫助你在多種情況,而新冠肺炎是其中之一。


But we need to be careful on all the misinformation and myths circulating on the internet, on desperate time like this, we still need to check the sources before believing in what we find online because anyone can give an opinion and some of them could be misleading
但我們需注意所有的錯誤訊息、迷思在網路上,在現在令人擔憂的時期,我們仍需確認這些來源,因為我們網路上看到的、電視上看到的,仍可能僅是個人意見,而其中他們可能是錯誤訊息。


Here some myths and fake news I have found that is NOT true and is just made to clickbait:
以下整理出不正確的迷思以及錯誤訊息,純粹只是為了引點閱而已:

  • Some of the most dangerous are: drinking bleach or snorting cocaine can cure the virus, which is absolutely FALSE. 最危險的是:喝漂白劑或吸食可卡因可以治愈病毒,這絕對是錯誤的!
  • Vitamin C, unfortunately, will not prevent to catch the virus. 維生素C並不能預防病毒
  • Oregano oil is not a cure against the virus. 奧勒岡草不能治愈病毒
  • A lot of video showing food to avoid in order to not catch the virus are made without any scientifically proof, so not trustable at all. 許多影片展示某食物來避免感染病毒但是未經科學證明的,因此根本不可信


Always check for reliable sources/articles.
請確認正確的來源以及文章

As mentioned before nutrition is still important to improve your immune system and be ready for these challenging times, and especially avoid any kind of deficiencies and malnutrition which could make a person more vulnerable
如先前所述,營養對於改善您的免疫系統、為這個艱困時期的預防 仍非常重要,尤其能避免任何可能使人營養不良、營養缺乏或使人脆弱的可能。

As I am writing this post I can directly hear from my friends in Italy (where now there is a complete lockdown) how the boredom and emotional eating could be the main challenge during the quarantine
在寫這一篇文時,我收到義大利朋友(位於完全封城的地區),表示居家隔離無聊無趣以及情緒性進食,會是一大考驗:


Emotional Eating; 情緒性進食

Stress and Anxiety are normal consequences and need to be considered, is it ok to worry about friends and relatives and for yourself, but how do we avoid panic and comfort eating?
壓力以及焦慮是基本的反應且可以被理解,擔心朋友以及家人,擔心自己亦是正常的,但如何避免恐慌以及安慰性的進食呢?


So let’s discuss how to avoid and deal with these
我們來討論一下如何改變且處理這些狀況:

The mental health is very important as always and having new hobbies and keeping in touch with people through social media, calls, video calls will be a small but effective way to reduce the stress
心理健康是十分重要,且持續擁有新的喜好,以及透過社群媒體、電話、視訊電話與親朋好友保持聯繫,這小動作幫助壓力釋放

Food talking, we discussed in the previous posts many healthy snacks alternatives to still have something but without increasing your caloric and sugar intake drastically, so please have a look to the previous posts and here some useful links:
說到食物,我們上一篇提到有許多健康的零食替代品,可以做為零食,但不會劇烈地增加你的需求熱量以及血糖,對於在英國地區可以取得的點心餐考如下:
https://bettercallsaf.blogspot.com/2019/11/alternative-n3-to-manage-comfort-eating.html
https://bettercallsaf.blogspot.com/2019/10/snack-alternative-n3-bresaola.html
https://bettercallsaf.blogspot.com/2019/09/skyr-products-and-nordic-style-yoghurts.html
https://bettercallsaf.blogspot.com/2019/06/belvita-breakfast.html



But mindful eating could be the key to deal better every single day during the quarantine:
但謹慎進食才是隔離期間每一天都要做好的關鍵

Focusing just on what you are eating without distractions like TV, phone or laptop; Slowing down and tasting more to appreciate and help to notice the portion you are having; Asking yourself if you are really hungry or is more due to boredom, and think twice before crabbing snacks that could be avoided
專注在於所吃的食物,而不被電視、手機或電腦分心;試著放慢腳步並品嚐,這幫助感恩及幫助注意食物吃的份量。問問自己自己是否真的餓了,或僅是出自於無聊?進食前先三思,可以避免大吃零食。

  • Focusing just on what you are eating without distractions like TV, phone or laptop; 專注在於所吃的食物,而不被電視、手機或電腦分心;
  • Slowing down and tasting more to appreciate and help to notice the portion you are having; 試著放慢腳步並品嚐,這幫助感恩及幫助注意食物吃的份量
  • Asking yourself if you are really hungry or is more due to boredom, and think twice before crabbing snacks that could be avoided問問自己自己是否真的餓了,或僅是出自於無聊?進食前先三思,可以避免大吃零食。

Saf, London

Italian mayors lose patience with dodgers-義大利市長們失去耐性的請亂跑的人dodgers待在家!



分享曾在先前提到的營養師隨手寫菜單,與此篇的增強免疫力及避免營養不良,翻譯成英文版供大家參考:
Previous posts about COVID-19 mentioned a meal plan for boosting the immune system and prevent malnutrition.


營養師隨手寫菜單Recipe from RD

Breakfast: A cup of Milk/Yogurt

+ Egg with Toast

Breakfast Dessert: Kiwi * 1,

Lunch: Teppanyaki-with Oysters

(Including cruciferous plants, garlic)

Noon: Guava * 1, or  Orange*1,

or strawberries

Dinner: Sukiyaki ( a lot of green leafy

vegetables + Egg Liquid + Carrot +

Red Pepper + Tofu)

Supper: Yogurt / Buttermilk

* Less coffee, alcohol, smoke

早:牛奶/優酪乳+吐司夾蛋

早點:奇異果*1顆

午:鐵板燒-蚵仔套餐

(含十字花科植物、蒜頭)

午點:芭樂*1顆

晚:壽喜燒(必選綠葉蔬

菜+蛋液+紅蘿蔔+紅椒+豆腐)

晚點:優酪/優酪乳

*少咖啡、酒、菸

It can make from home, keep social distancing
Some alternative snack with low calories, such as instant roast sea sedge, dried vegetable cookies
可換在家簡單製作,減少出入公共場合
還有一些點心零食的準備像是:海苔、脆乾蔬菜






Saf, personal website Better Call Saf
Specilized in bariatic surgery weight loss
Registered Dietitian both in Italy and in the U.K.
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英國政府/台達Chevening Scholar國際優秀人才獎學金得主,擁有🇹🇼🇬🇧雙醫學碩士雙營養師證照,曾至33個國家旅遊 (持續進行中:))
Website https://arie.cc
Posts created 25

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