Combater o COVID-19 – Conselhos do Nutricionista Paulo Almeida
No momento que atravessamos os cuidados com a higiene são imprescindíveis.
Temos de nos empenhar para que os espaços que frequentamos sejam ambientes limpos.
Outro aspeto a ter em consideração prende-se com o sistema imunológico: o sistema imunitário pode ser reforçado a qualquer altura. Como?
O sistema imunitário é composto por uma complexa rede de células, órgãos e tecido que trabalham em “conjunto” para proteger o corpo de possíveis infeções.
Os microrganismos a que estamos expostos e os fatores associados ao estilo de vida como stress, higiene do sono, alimentação, exercício físico, têm impacto na resposta imunitária.
Neste artigo vamos debruçar-nos sobre os alimentos e a suplementação alimentar.
É necessário cuidar da qualidade dos alimentos que colocamos na nossa mesa de forma a garantir a quantidade de nutrientes que necessitamos bem como manter o intestino saudável.
O médico português Manuel Pinto Coelho tomou a iniciativa de gravar um vídeo sobre o reforço do sistema imunitário e explica que “partindo do pressuposto que entre 70 a 80% do sistema imunitário reside na parede do intestino, deve ter-se um intestino saudável eliminando os ingredientes que o inflamam, sobretudo açúcar, cereais com glúten e lacticínios”
Devemos evitar alimentos industrializados, bolos, sumos e produtos com grande concentração de sal. É preciso ter em conta que vamos atravessar um período de maior sedentariedade.
O referido médico acrescenta ainda que, devemos “manter os níveis de vitamina D estabilizados (…) bem como a vitamina B1, e C”.
A vitamina D pode ser encontrada em alimentos como peixes gordos, como o salmão, e, sobretudo pela exposição solar. Ora como uma das medidas de prevenção do novo coronavírus passa por as pessoas ficarem em casa, é natural que os níveis de vitamina D tendam a baixar. Para combater esta situação as pessoas podem recorrer a suplementação alimentar.
A Vitamina B1 (tiamina) tem uma função importante no metabolismo energético e um papel no crescimento, e desenvolvimento das células. Encontra-se presente em cereais e pão integral, carne de porco e no peixe.
A Vitamina C (ácido ascórbico) tem um papel essencial na síntese de colagénio e de determinados neurotransmissores e está também envolvida no metabolismo proteico. Tem um elevado poder antioxidante e promove a absorção de ferro. Encontra-se principalmente em frutos e vegetais como citrinos, tomate, morangos, kiwis, brócolos, pimentos e batata.
A carência desta vitamina é traduzida por fadiga e mal-estar. Défices elevados levam ao desenvolvimento de escorbuto, uma doença onde ocorre uma diminuição da síntese de colagénio.
Em síntese, a nossa recomendação é de que adote uma alimentação saudável e equilibrada, beba bastante água e aproveite para abandonar hábitos nada saudáveis como o tabagismo.
Uma dieta equilibrada aumenta os níveis de energia e a dieta mediterrânea é ótima: nada como a comida portuguesa.
Em suma, alimente-se bem, e, durante este período, recorra à suplementação alimentar para reforçar o seu sistema imunitário.
Ainda assim, tenha consciência que o reforço do sistema imunitário não o torna imune ao covid-19 mas torna-o mais resistente para lhe fazer frente e evitar consequências mais graves.
Nutricionista Paulo Almeida
Responsável pela área de Nutricoaching da KEEP Corporate
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