Food rules during quarantine for graceful hostess

Quarantine with forced self-isolation has changed our way of life beyond recognition, but it is possible to eat right, even if we are stuck in our house for a long time.



Not only is it possible, but it is more necessary than ever. After all, prolonged inactivity (lack of movement) and depression, which we usually eat, threaten rapid weight gain, digestive problems and exacerbation of chronic diseases.



An interesting approach to the problem of nutritionist Julia Santo. On her Facebook page, Yulia shared her opinion of the optimal food system for the duration of the quarantine, calling it “NEPS” (Nutrient Saturated, Economical, Simple, Stabilizing).

So, let’s try to disassemble the NEPS system into components.

1. Nutrients
   Sitting at home, we have the opportunity to look in the refrigerator more often and move less (one of the ways to solve the problem of lack of mobility for the elderly, we shared with readers just recently). There is an urgent need to strengthen immunity.
   
   
   
   Hence the importance of nutrition, which would give the maximum nutrients with a minimum of calories. Therefore - "H" - saturated with nutrients food.
   
   
2. Economy
   With work now many problems, and the wallet is not bottomless. Therefore, it is important that the maximum benefit is combined not only with a minimum of calories, but also with a minimum of cash costs.
3. Simple.
   It would seem that free time has now increased, and there is an opportunity to devote it to the study of the most intricate recipes. But the emotional state of a person in isolation is very vulnerable. Mental strength is not enough, physical capabilities are even less, so all dishes should be simple and, if possible, easy to prepare.
   
   
4. Stability
   Uncertainty of forecasts, forced restrictions All this is frightening, annoying and angry. You want stability in something.
   
   
   
   Nutrition according to the system gives us stability, a stable balance of psychological, physical state and biochemistry of the body.
   
   

Food plan How do you start eating right? We will try to select products for our menu that more or less meet all the above criteria of the NEPS system.

1. By-products
   Many consider meat offal as a secondary food, and some even believe that they are harmful. But low calorie, coupled with a rich content of easily digestible protein, make them indispensable for dietary and therapeutic nutrition.
   
   
   
   Liver, hearts, kidneys, ventricles - all this is a real superfood in terms of saturation with minerals and vitamins. And in our conditions, an affordable source of protein, which can become the basis of a balanced diet. Shopping, putting in the freezer, cooking!
   
   
2. Simple soups
   Without soup, a Russian cannot live. Simple vegetable soups The broth perfectly matches all the items on our list.
   
   
   
   Here, for example, shy, beloved by the heroes of Eduard Limonov: 1. It is very cheap, two or three dollars costs a pot, and a pot lasts for two days! 2. Do not sour outside the refrigerator even in the heat. 3. Prepare quickly - only an hour and a half. 4. You can and should eat them cold. 5. There is no better food for the summer because it is sour.”
   
   Let us also recall the phrase of Gleb Zheglov from the cult film “The meeting place cannot be changed”: “Eh, now I would like a hot soup, but with giblets!” "Site" He knows how to make that legendary soup, delicious belly buttons with mushrooms and diet stomachs in sour cream.
   
   
3. Eggs.
   I love eggs very much, and talking about their alleged harm to my health, admittedly, was very upsetting. But, according to Julia, nutritionists changed anger for mercy. View this post on Instagram
   
   Breaking news for all those who are worried about their high cholesterol. Published the results of a large scientific work – looked for a link between eating eggs and data on blood lipid levels, risk of cardiovascular disease and mortality. There. 177,000 people, 50 countries and 3 large studies behind the verdict: if you eat more than 7 eggs a week or less than one, it doesn’t matter. So eat eggs without fear or reproach, for God's sake! #Yulechkanutriciologist - search The American Journal of Clinical Nutrition, nqz348 (Google knows the first line)
   
   A post shared by Julia Sianto (@juliasianto) on Jan 29, 2020 at 10:31am PST
   
   
   
   Recent studies deny their direct link to the risk of heart disease. So eat eggs without fear and reproach, and how they are useful from the point of view of nutrients, it is not for me to tell you!
   
   
4. Vegetables
   “We need to eat vegetables more often,” we have heard this many times. Their use, of course, is not a panacea, but still helps to make the body more resistant to various ailments.
   
   
   
   Beets, carrots, celery root, sweet sweet potato, turnips, Jerusalem artichoke, turnips - all these vegetables (with the exception of potatoes) perfectly comply with the rules of NEPS.
   
   
   
   
   
   Root fruits are delicious in soup, baked also hurrah. While the prices of greenhouse tomatoes and peppers are not happy, it is time to think about dietary and such affordable beets.
   
   
5. Fish
   Fish, unfortunately, does not always correspond to the paragraphs "Economic" and "Simplicity". Our budget choice is fresh (pilka), frozen (cambala, mackerel) and salted (herring) fish. Canned oil incomprehensible is better to exclude.
   
   
   
6. Frozen berries
   Cranberries, lingonberries, blueberries, raspberries are a concentrate of vitamins with a minimum number of calories.
   
   
   
   Frozen fruits and berries can be used in the preparation of various yogurts, pastries and drinks. And you can pour into a glass, pour coconut oil on top - a beautiful dessert is ready!
   
   

All of the above products can serve as the basis of a simple, healthy and useful menu. The principle is two-thirds of a plate of vegetables, one-third of fish, meat offal or eggs. For example, an omelet with vegetables and offal. What a soup, without it.

And to exclude from the diet for the time of quarantine, Julia Shinto advises dairy products (to everyone who is over 7 years old), cereals (including buckwheat), sweets, sausages, alcohol and all refined industrial products.

So we get rid of overeating, constant trips to the refrigerator, stabilize the sugar level and be able to improve health even while in forced isolation. This system, of course, does not pretend to be any exclusivity, but I think everyone will be able to find a rational seed in it.