Poor appetite after infection, how to get enough nutrition?

The coronavirus affects appetite and weight
in different ways.
Adequate nutrition and timely hydration are essential
for early recovery.
A few days ago, the World Health Organization released a new crown self-recovery manual, which aims to provide help and advice
to adults infected with the new crown.
Professor Yu Kang, Director of the Department of Clinical Nutrition at Peking Union Medical College Hospital, carefully sorted out some of the contents related to nutrition improvement for readers' reference in case of emergency
.

How to eat a healthy and balanced diet

Fruits, vegetables, various legumes (such as lentils, etc.
), nuts, and whole grains (such as unprocessed corn, millet, oats, etc.
).

Eat at least 5 servings (1 serving = 80 grams) of a variety of fruits and vegetables a day, with vegetables
at every meal.
Potatoes, sweet potatoes, cassava and other starchy root foods are not counted as vegetables
.

Choose whole grain foods, including whole grain bread, rice, and noodles
.

Choose protein-rich foods such as a variety of legumes, fish, eggs, and lean meats
.

Eat some dairy or dairy substitutes (such as soy products)
every day.

Limit salt, fat, and sugar intake
.

Drink plenty of water and aim to drink 6-8 glasses of water
a day.

Special reminder that light physical activity with less sweating should be less than 5 grams of salt per day for adults; The daily intake of added sugars for adults should be less than 50 grams; Fat intake should be less than 30%
of total energy intake.
Choose unsaturated fats from fish, avocados, nuts, and vegetable oils instead of saturated and trans fats
.

How to protect your throat

Stay hydrated
.
Water floods in small amounts and multiple times throughout the day to try to keep the sound as normal as
possible.

Don't speak
with your ear phonetics.
This can strain the vocal cords, and try not to speak or shout
loudly.

Inhalation of steam (inhalation of steam from a cup with boiling water after covering the head with a towel) for 10-15 minutes can relieve dryness and moisturize the vocal tract
.

Gastric reflux (sometimes called acid reflux or heartburn) is common, and eating late at night or eating foods
that are not easily digestible should be avoided.

Stop smoking
.

If you have difficulty speaking or are uncomfortable, use other means of communication, such as writing, texting, or using gestures
.

What to do if you have a stubborn cough

Breathe
through the nose instead of through the mouth.

Eat some boiled sweets
with low sugar.

Try the Stop Cough Exercise.

As soon as you feel the urge to cough, close your mouth and cover your mouth with your hand (muffled cough); Do swallowing at the same time: hold your breath for a short while
.
When you start breathing again, gently inhale and exhale through your nose
.

If you cough at night due to reflux, try lying on your side or supporting yourself
with a pillow.

What to do if you have difficulty swallowing

Sit up straight when eating and drinking, and be sure not to eat or drink
lying down.

Stay upright (sitting, standing, or walking slowly) for at least 30 minutes
after meals.

Try foods with different textures (thin and thick) to see if some foods are easier to swallow
than others.
Start by choosing softer, smooth, moist foods, or eating solid foods cut into very small pieces
.
When eating, you should chew slowly and do not gobble
up.

Concentrate when eating or
drinking.
Try to choose a quiet place to eat
.
Avoid talking while eating or drinking, as this can open the airway and cause food or drinks to slip into the airway
.

Make sure there is no food in your mouth before eating or drinking the next bite
.
If necessary, swallow once
.

If you feel tired from eating a full meal, eat fewer frequent meals
throughout the day.

If you cough or choke while eating or drinking, talk to your health care provider because food or drinks may have strayed into your lungs
.

Keep your mouth clean
by brushing your teeth and drinking water.

Decreased sense of smell or taste

1.
Brush your teeth twice a day to ensure oral hygiene
.

2.
Carry out olfactory training, such as smelling lemons, roses, cloves and eucalyptus twice a day for 20 seconds
each time.

3.
Try adding herbs and spices to your food, such as lemon juice and fresh herbs
.
However, use with caution as this may worsen gastric reflux
.

(Edited by Li Chuang)