The Five Dietary Tips you need to know when you’re recovering from Covid 19 新冠康復營養飲食五大法則
After three months of battling with the Omicron, over a million Hong Kong-ers are infected. The fifth wave of SARS-CoV-2 arrogantly swept through and left the city with some significant damages made. Post Covid-19 condition, also known as “Long Covid” is a term used to describe the mid- and long-term symptoms that approximately 10-20% of the people experience after they have had Covid-19. The most common symptoms are fatigue, shortness of breath, cognitive dysfunction or “brain fog”, poor sleeping quality, persistent cough, muscle aches, loss of smell or taste etc.
經過了接近4個月與Omicron的戰鬥，已經超過1,000,000的香港人被感染。第五波新冠病毒Omicron肆無忌憚地席捲全香港，對我們這座城市造成數以百萬計的損害。新冠後遺症又稱為「長新冠」，世界衛生組織的數據指出，全球大概有10至20% 新冠康復者出現「長新冠」症狀。最常見的症狀是疲倦，氣促，腦霧，記性差，精神不集中，睡眠質素下降，長咳，肌肉痛，味覺減退等等。
To help yourself and your family fully recover and get back on track, here are Five Dietary Tips you need to know as you recover from Covid 19.
為了幫助您和您的家人完全康復並重回正軌，以下是新冠康復時需要了解的五個營養飲食小貼士。
1. Higher Protein and Higher Energy Diet 高蛋白和高能量飲食
During infection, you lost your muscle mass as your immune system needs to break down protein in your muscle for the amino acids. These amino acids are essential for making the hormones and enzymes to carry out the immunological reactions and regeneration of body tissues. The UK National Health Services (NHS) advises three palm-size portions of high protein foods per day, during Covid recovery. Go for quality proteins such as lean poultry meat and fish to reduce the intake of saturated fat. Fish gives you an added benefit of omega-3 also!
經過一場的戰鬥，身體內的免疫士兵都需要補給。在這復原的時候，您特別需要蛋白質和高能量的飲食。在感染期間，您會失去肌肉量，因為您的免疫系統需要分解肌肉中的蛋白質以獲取氨基酸。 這些氨基酸能製造荷爾蒙和酶，以進行免疫反應，也是身體組織再生所必需的。
英國國民保健服務(NHS) 建議在新冠康復期間每天食用三份手掌大小的高蛋白食物。英國註冊營養學家Kennie建議選擇優質蛋白質，如瘦家禽肉和魚，以減少飽和脂肪的攝入。其中魚還為您提供豐富的歐米茄 3！
On the other hand, your body consumed a lot more energy to fight against the virus during the infection. Aim for a quarter of your plate in your main meals to include starchy carbohydrates. These can be your bread, rice, pasta and potatoes. Look for starchy carbs which are unrefined, with lower glycaemic index and higher dietary fibre content. For example, sweet potatoes, oat porridge, brown rice and brown bread with higher wholemeal content.
另一方面，身體在感染期間消耗了很多的能量來對抗病毒，補充身體的能量也是重要的一環。Kennie建議多攝取澱粉類碳水化合物例如粉、麵、飯、薯仔等，目標是在主餐中佔大概四分之一。選擇未經精製、升糖指數較低、膳食纖維含量較高的澱粉類碳水化合物更加理想，例如番薯、燕麥粥、糙米和全麥含量較高的麥包。
2. Consume more Probiotics-rich Fermented Foods and Drinks 多吃富含益生菌的發酵食物和飲品
The Chinese University Medicine published a new study earlier this year, they found that 80% of Covid patients with microbiome imbalances showed “long Covid” symptoms. In the last decade, many studies have found an association between poor gut health and impaired immunity, and there is increasingly more evidence nowadays.
中文大學年初時發表了一項研究，指出腸道微生態失衡的新冠患者，八成都出現「長新冠」後遺症症狀。其實在過去十年中，多份營養科學研究均發現腸道健康狀況不佳與免疫力受損之間存在關聯，並有越來越多的科研證據表明。
To balance your gut microbiome, choose food rich in probiotics. Fermented foods and drinks, such as yoghurt, kimchi, tempeh, fruits and vegetables enzyme drink, sourdough, sauerkraut etc, commonly contain a good variety of beneficial microbes. What’s more – many of these fermented foods and drinks give you the additional prebiotics, vitamins and minerals, plant antioxidants, as well as the beneficial metabolites derived from the fermentation process. If you can get your dose of probiotics from these natural fermented foods and drinks, you don’t need to spend extra on many expensive supplements!
為了平衡你的腸道微生態，英國註冊營養學家Kennie建議選擇富含益生菌的食物。 發酵食物和飲品，如酸奶、泡菜、天貝、蔬果酵素飲品、酸種麵包、酸菜等，通常都含有多種益生菌。 更重要的是— 這些發酵食物和飲品更提供了額外的益生元、維生素和礦物質、植物抗氧化物，以及發酵過程中產生的有益代謝物。 Kennie指出如果可以從這些天然發酵食物和飲品中獲得所需的益生菌，您就無需額外花費於昂貴的營養補充品上了！
3. Maintain Five Portions of Fruits and Vegetables a day 每天維持五份蔬果
Fruits and vegetables contain the most diverse variety of micronutrients that are essential for your recovery. It is recommended that you consume five portions of fruits and vegetables a day and eat a beautiful rainbow of colours of these foods. A fist-sized apple or a handful of grapes are each considered one portion. 水果和蔬菜含有最多樣化的微量營養素，這些微量營養素對您新冠後的康復至關重要。英國註冊營養學家Kennie建議每天進食五份水果和蔬菜，盡量選擇如彩虹般不同顏色的蔬果！一個拳頭大小的蘋果或一手握大少的提子就相等於一份的蔬果了。
4. Drink up your water 飲充足的水份
Keep hydrated by drinking plenty of water during your recovery. Water plays a crucial role to unlock many of your metabolic processes, and to facilitate detox in your body. It can also help with relieving some of the Covid-related symptoms, for example dry mouth and constipation. Aim to achieve at least 6-8 glasses of water per day.
新冠康復期間多喝水，保持身體水分充足。 水在人體中猶如鎖匙般，起着至關重要的作用，能夠促進新陳代謝，加快體內毒素的排走。 它還可以幫助舒緩一些與新冠相關的症狀，例如口乾和便秘，英國註冊營養學家Kennie建議目標是每天至少喝 6-8 杯水。
5. Consult the Professionals 諮詢專業人士意見
Last but not least, always consult your GP, or speak to a Registered Nutritionist/Dietician if you experience persistent symptoms after recovering from your Covid.
最後亦是最重要的一點，如果您從新冠康復後出現持續症狀，請務必諮詢您的家庭醫生，或註冊營養師。
Reference:
World Health Organisation, Coronavirus disease (COVID-19): Post COVID-19 condition (https://www.who.int/news-room/questions-and-answers/item/coronavirus-disease-(covid-19)-post-covid-19-condition)
National Health Service, Your Covid Recovery, Eating Well (https://www.yourcovidrecovery.nhs.uk/your-wellbeing/eating-well/#:~:text=Choose%20protein%2Drich%20(meat%2C,provide%20additional%20nutrients%20like%20protein.)
U.S. Department of Agriculture USDA FoodData Central