Gezondheidstips van Sint-Trudo Ziekenhuis
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Stad Sint-Truiden
Voedingstips in tijden van corona
Tijdens deze wereldwijde gezondheidscrisis doen veel voedingsadviezen de ronde. Deze adviezen hebben vaak geen wetenschappelijk bewezen effect. Daarom waarschuwen Vlaamse voedings- en andere wetenschappers voor misleidende voedingsadviezen die circuleren op sociale media, als preventie of remedie tegen COVID-19.
We willen jullie graag meer duidelijkheid geven door het posten van enkele gezondheidstips. Hier volgt alvast de eerste. J
Gezondheidstip 1: Meer groen, minder rood!
Kies gezonde voeding voor een betere immuniteit. Voedingssupplementen en superfoods zijn vaak duur en brengen niet veel meerwaarde dan de voedingstoffen uit een voldoende gevarieerd eetpatroon.
Daarnaast kan een teveel aan vetoplosbare vitaminen (zoals vitamine A, D, E en K) toxisch zijn en een teveel aan wateroplosbare vitaminen (zoals vitamine C) uitgescheiden worden via de urine. Het heeft dan ook geen zin om een grote dosis van deze vitaminen in te nemen en zijn supplementen overbodig als je je tekorten via de juiste voeding aanvult.
Wat kan je doen?
De omgekeerde voedingsdriehoek, aanbevolen door de Belgische Hoge Gezondheidsraad, blijft de basis van een gezond voedingspatroon. Ook andere leefgewoonten, zoals voldoende slapen, regelmatige lichaamsbeweging, voldoende water drinken, niet roken en alcoholbeperking spelen een rol in een goede weerstand. Daarnaast dragen verschillende vitaminen (A, B6, B12, C, D en foliumzuur) en mineralen (ijzer, selenium, zink en koper) dragen bij tot een goede werking van het immuunsysteem.
Een ijzertekort kan bijdragen aan bloedarmoede en verzwakking van het immuunsysteem. Eet daarom voeding die voldoende ijzer bevat zoals vlees, gevogelte, vis, peulvruchten, noten, zaden, broccoli, spinazie, postelein, andijvie,… Vitamine C zorgt ervoor dat je ijzer uit plantaardige bronnen beter opneemt. Als je bij elke maaltijd groente of fruit eet, neemt je lichaam ijzer dus gemakkelijker op.
Voldoende eiwitten zijn nodig voor spierbehoud, en zeker in periodes van verhoogde eiwitbehoeften, onder andere tijdens periode van ziekte. Voldoende eiwitten in combinatie met beweging zorgt ook voor sterkere spieren en een verhoogde mentale gezondheid. Er wordt aangeraden niet meer dan 100g vlees, vis, vlees of vleesvervangers te eten. Twee tot drie porties melkproducten per dag zijn voldoende. Een potje yoghurt of potje platte kaas van 125g of een sneetje kaas komt overeen met één portie.
Kies dagelijks zoveel mogelijk uit de donkergroene zones van de driehoek, een kleinere hoeveelheid uit de lichtgroene zone, en zo weinig mogelijk uit de oranje zone en rode bol. Kies voor voedingsmiddelen in hun natuurlijke vorm, die niet werden bewerkt.
Opgelet: Tijdens donkere wintermaanden is voor kwetsbare groepen zoals jonge kinderen en ouderen een vitamine D-supplement wel aanbevolen bovenop de blootstelling aan zonlicht. Ook mensen die momenteel veel binnen zitten en weinig buiten komen, kunnen een tekort hebben aan vitamine D.
Meer info kan hier vinden: www.gezondleven.be
Meer inspiratie kan je hier vinden:
Beweegfilmpjes voor kinderen: https://woogieboogie.be/nl/moves/mickeys-mars/#
Spelfiches voor kinderen: https://vigez.wetransfer.com/downloads/57c7c6eede120460b4f07e375145f87520200324131047/9e5ce4
Fietsinspiratie: https://www.fietsroute.org/
Wandelinspiratie?: https://www.wandelroutes.org/wandelen/overzicht
Gezondheidstip 2: Stel een weekplanning op en hamster niet
Wie zonder boodschappenlijstje naar de winkel gaat, is geneigd om te hamsteren of verkeerde en overbodige aankopen te doen.
Wat kan je doen?
Stel een weekplanning op, denk na over wat je nodig hebt, en laat je niet verleiden tot de aankoop van veel ‘ongezonde’ voedingsmiddelen. Denk ook na over hoeveel je nodig hebt, te grote porties voorzien kan leiden tot overeten, onevenwichtige voeding en voedselverspilling!
Gezondheidstip 3: Hydrateer meer!
De nieren zorgen voor de afvoer van afvalstoffen en de zuivering van het bloed. Hiervoor is water nodig.
Verder heb je ook water nodig om je lichaamstemperatuur te regelen. Wanneer je temperatuur stijgt, ga je zweten. Dit is een afkoelmechanisme. Als je onvoldoende drinkt, kan dit ervoor zorgen dat je onvoldoende kan afkoelen.
Wat kan je doen?
Om te beginnen kan je makkelijk controleren of je voldoende drinkt door naar je urine te kijken. Hoe donkerder, hoe geconcentreerder. De kleur van je urine zou kleurloos tot heel lichtgeel en helder moeten zijn. Indien dit niet het geval is, drink je best even bij. J
Drink voldoende, minstens 1.5 liter per dag. Bij voorkeur water, maar je mag ook tot 500ml drinken van koffie, thee of light frisdrank. Vermijd het gebruik van alcohol en suikerrijke dranken.
Ook vezels die je via de voeding inneemt, hebben vocht nodig om hun werk te kunnen doen. Ze binden met water en zorgen voor een zachtere ontlasting. Zorg ervoor dat je steeds een herbruikbaar flesje water bij de hand hebt, zodat je voldoende kan drinken en gemakkelijker kan opvolgen hoeveel je drinkt.
Heb je weinig inspiratie? Je kan ook water op smaak brengen door er een schijfje citroen of wat framboosjes aan toe te voegen. Ook verse gember of wat munt erbij kan lekker zijn!
Hier vind je een aantal eenvoudige recepten voor verfrissende, suikerarme mocktails:
Recept 1: Mocktail met limoen
- Cool Bear siroop, in de smaak citroen/limoen (verkrijgbaar bij o.a. Albert Heijn)
- Limoen
- Ijsblokjes
- Water of bruiswater
- Enkele schijfjes komkommer
- Optioneel: takje munt of rozemarijn
Doe een bodempje siroop in het glas. Voeg twee kwartjes limoen toe, en stamp deze aan met een lepel of stampertje. Voeg dan een hoop ijsblokjes toe, en vul het glas aan met water of bruisend water, voor een extra sprankelend effect! Voeg enkele schijfjes komkommer toe, en eventueel enkele blaadjes munt of een takje rozemarijn om de mocktail leuk te serveren.
Recept 2: Fruitwater pompelmoes-basilicum
- Pompelmoes
- Basilicum
- Water
Snij de schil van een kwart pompelmoes in kleine stukjes. Versnipper een vijftal basilicumblaadjes. Voeg toe aan één liter water, en laat een half uur trekken in de koelkast.
(*) Pompelmoes kan de werking beïnvloeden van meer dan 50 courante geneesmiddelen. Check dus de bijsluiter of vraag het aan een arts.
Gezondheidstip 4: Vitamine C olé olé!
Er verspreiden momenteel een aantal hypothesen over vitamine C, onder andere dat het het aantal besmettingen van het coronavirus zou kunnen remmen of zelfs stoppen als iedereen start met het innemen van hoge dosissen vitamine C.
Vitamine C is de meest bekende weerstandsvitamine. Het is inderdaad bewezen dat deze vitamine de vorming van witte bloedcellen stimuleert, die een belangrijk onderdeel zijn van ons immuunsysteem. Verder zorgt het ook voor een betere opname van ijzer en een goede wondgenezing.
Het is daarnaast ook aangetoond dat een zeer ernstig tekort aan vitamine C, scheurbuik tot gevolg kan hebben. Deze aandoening kwam vooral vroeger voor bij het scheepspersoneel, omdat ze enkel conservevoeding kregen. Scheurbuik gaat gepaard met infectieziekten, zoals een longontsteking.
Het is dan ook goed om te onderzoeken of vitamine C een rol speelt in het bestrijden en/of behandelen van een coronavirusinfectie. In China loopt momenteel een studie hierover. De resultaten zijn echter nog niet gekend.
Volgens de Hoge Gezondheidsraad van België heeft een volwassen persoon 110mg vitamine C per dag nodig. Een sinaasappel bevat bijvoorbeeld 75mg vitamine C. Het teveel aan vitamine C zal het lichaam niet opslaan, maar afvoeren via de urine. Dit verklaart ook waarom hoge doseringen vitamine C aanleiding kan geven tot darmproblemen (diarree) en eventueel nierstenen.
Het is momenteel dus helemaal niet aangetoond dat hoge dosissen vitamine C beschermen tegen het coronavirus. Een gezonde en evenwichtige voeding met twee stukken fruit en drie porties groenten per dag levert voldoende vitamine C. Overschotten aan de vitamine verdwijnen in de urine en de stoelgang en zijn dus een dure verspilling.
Wat kan je doen?
Eet elke dag 300 gram groenten en 250 gram fruit. Dit doe je best door dit te spreiden over 3 hoofdmaaltijden en 2 tussendoortjes.
Kies bijvoorbeeld voor een stuk fruit bij het ontbijt met wat magere en ongesuikerde yoghurt of platte kaas met 3 eetlepels havermout of gezonde granola. Bij het middagmaal kies je best voor soep, een belegde boterham, een slaatje, of een overschot groentjes van de dag voordien. Let er op dat je bij het avondmaal zeker een half bord groenten eet, en aanvult met een klein stukje vlees/vis/vegetarisch en een kleine portie aardappelen/rijst/pasta.
Probeer zo veel mogelijk kleur op je bord te krijgen door verschillende soorten groenten en fruit met elkaar te combineren. Kies bij voorkeur voor seizoensgroenten en –fruit, deze bieden een lagere prijs, een betere kwaliteit én zijn voordelig voor het milieu.
Opgelet: vitamine C is een wateroplosbaar vitamine. Om zo weinig mogelijk vitamineverlies te bekomen, wordt aangeraden om regelmatig te kiezen voor rauwe groenten en fruit, deze te stomen of te koken in een weinig water.
Wil je weten hoe je je gerechten gezonder kan maken?! Neem dan ook zeker een kijkje op: https://www.nice-info.be/nutrinews/hoe-maak-je-een-recept-gezonder
Gezondheidstip 5: Onverzadigde vetten à O van Oké !
Onverzadigde vetten zijn een bron van vetoplosbare vitaminen. Deze vitaminen zijn van belang in een goede immuniteit.
Ondanks de hoge energetische waarde zijn vetten dus onmisbaar voor een goede gezondheid! Onverzadigde vetten beschermen ons tegen hart- en vaatziekten, diabetes en een te hoge cholesterol.
Wat kan je doen?
Let op de hoeveelheid en het soort vet. Kies vooral voor onverzadigde vetten en beperk het gebruik van verzadigde vetten.
Onverzadigde vetten vind je vooral terug in noten en zaden, plantaardige olie, avocado, vette vis (zalm, sardienen, forel, heilbot,…). Ze leveren ook essentiële vetzuren, die ons lichaam zelf niet aanmaakt en we dus via de voeding moeten innemen. Verder wordt ook bijvoorbeeld vitamine A en D toegevoegd aan margarine (wettelijk bepaald) en plantaardige oliën zijn een goede bron van vitamine E.
Er wordt aanbevolen dagelijks een handvol noten te eten, bij voorkeur een mengeling van ongeveer 30gram.
Opgelet: overbevissing van de zeeën vormt een belasting voor het milieu. Daarom is één keer per week vis eten voldoende.
Op de afbeelding zie je een overzichtje J
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