- 다른 사람들과 접촉을 피하기 위해 상점에 덜 자주 가십시오. 코로나19(COVID-19)에 걸릴 수 있는 고위험군인 노들을 위해 많은 대형 유통업체들이 특별한 시간을 도입해서 그들이 보다 편안하게 쇼핑 할 수 있게 되었습니다.

 - 통조림 야채와 과일을 잊지 마십시오. 이 옵션을 선택하는 경우 소금이 첨가되지 않은 물로 된 통조림 야채와 설탕이 첨가되지 않은 100% 천연 주스로 된 통조림 과일을 찾으십시오. 통조림 야채와 괄은 섬유질, 비타민, 미네랄을 제공하기 위해 어떤 식사에든 첨가할 수 있습니다. 예를 들어, 통조림 토마토에는 비타민C, 비타민E, 칼륨, 섬유질을 포함한 다양한 영양소가 포함되어 있습니다. 통조림 토마토는 또한 강력한 산화 방지제인 베타 카로틴과 리코펜이 함유되어 있습니다.

- 신선한 과일과 채소를 선택하는 경우 유통기한이 긴 식품에는 당근, 샐러리, 피망, 양배추 및 콜리플라워가 포합됩니다. 여러분이 계산대에 계속 포함할 수 있는 다른 것들로는 감귤류, 사과, 토마토, 감자, 마늘, 양파 등이 있습니다. 무지개 색깔의 읨식을 먹는 것을 목표로 하십시오! 

통 곡물

- 오트밀, 현미, 퀴아노, 100% 통밀 빵과 같은 통 곡물을 선택하십시오. 통 곡물은 가공 곡물보다 건강할 뿐만 아니라 더 많은 섬유질과 영양분을 공급하여 배부르게 유지시켜 줍니다. 연구에 따르면 통 곡물 섭취는 대장암 예방에도 도움이 됩니다.

- 통 곡물을 다양한 방법으로 사용할 수 있습니다.-스프, 샐러드, 볶거나 정제되 곡물을 필요로 하는 모든 조리법에서 대체물로 사용할 수 있습니다. 통 곡물은 일반적으로 유통기한이 길기 때문에 여러분의 빠른 통 곡물 선개을 위해 오트밀, 퀴노아, 현미, 통 곡물 파스타를 식료품 저장실에 보관할 수 있습니다. 

단백질

- 4월 한달동안 , AICR은 AICR의 온라인 스트라바 클럽(http://www.aicr.org/strava/) 을 통해 개인이 매주 150분씩 "활동하기"에 도전하고 있습니다. 나이와 체력 수준에 상관 없이, 이 도전은 모든 사람들에게 열려 있습니다! 여러분의 활동을 추적할 수 있고, 친구나 가족과 연결하며 동기부여를 유지할 온라인 커뮤니티의 일부가 될 수 있습니다. 스트라바에 대해 자세히 알아보고 여기서 도전에 참여하는 방법을 알아보십시오.

이 어려운 시기가 많은 도전을 제시 하지만, 건강을 유지하기 위해 생활 습관을 유지하거나 향상 시키는데 집중할 수 있습니다. 이번 기회에 새로운 요리법을 실험해 보고, 새로운 활동을 시도하고, 가족과 친구와 컴퓨터를 이용하여 가상으로 연결시켜 보십시오!

During the coronavirus pandemic and these uncertain times, it is important to focus on what we know and what we can control ? like nutrition! We can take charge of what we eat and how we nourish our body by shopping smart, following AICR’s New American Plate model, practicing proper hygiene and staying active.

Shop Smart

Here are a few simple and effective tips for when you head out for your next shopping trip.

Use sanitizer wipes to clean your cart or basket before you start shopping.

Go to the store less often to avoid contact with others. Many major retailers have incorporated special hours for seniors, who are at high-risk for contracting COVID-19 so that they can shop more comfortably.

Practice physical distancing. If you are out, keep at least 6 feet between you and other people. Avoid self-check-out stations that are used by many people and go to a cashier instead to limit exposure to different surfaces.

Keep in Mind AICR’s New American Plate

At the center of AICR’s New American Plate is a variety of colorful vegetables, fruits, whole grains and beans. Eating these foods will provide your body with fiber, vitamins, minerals and phytochemicals, which can help you stay healthy and protect against cancer.

Vegetables and Fruit

Fresh vegetables and fruit have always been part of a healthy diet, but frozen produce is also a nutritious, inexpensive option with a longer shelf-life. Frozen produce is flash frozen at the peak of the produce’s nutritional quality, so you won’t miss out on essential vitamins and minerals. You can add frozen veggies to soups, stews, one-pot meals and casseroles. Frozen fruit is great to throw into a smoothie or mix with your morning oatmeal.

Don’t forget about canned vegetables and fruit. If you are choosing this option, look for vegetables canned in water with no added salt and fruit canned in 100% natural juice with no added sugars. Canned veggies and fruit can be added to any meal to provide fiber, vitamins and minerals. For example, canned tomatoes contain a variety of nutrients including vitamins C and E, potassium and fiber. They are also loaded with the powerful antioxidants beta-carotene and lycopene.

If you are choosing fresh fruits and veggies, some of those with a longer shelf life include carrots, celery, bell peppers, kale and cauliflower. Others that you can keep on your counter include citrus fruits, apples, tomatoes, potatoes, garlic and onions. Aim to eat a rainbow of colors!

Whole Grains

Choose whole grains like oatmeal, brown rice, quinoa and 100% whole-wheat bread. Whole grains are not only healthier than processed grains, but provide more fiber and nutrients to help keep you full. Research shows that eating whole grains also helps protect against colorectal cancer.

You can use whole grains in a variety of ways ? toss them into soups, salads and stir-fry or use them as a substitute in any recipe that calls for a refined grain. Whole grains typically have a long shelf life, so you can keep oatmeal, quinoa, brown rice and whole grain pasta in your pantry for a quick, go-to whole grain option.

Protein

Beans, lentils, nuts and seeds, along with lean proteins such as fish, chicken and turkey, are all great options to have on hand and also fit into AICR’s New American Plate. Choose canned or dried beans and lentils, a variety of unsalted nuts like walnuts or almonds, and nut butters such as peanut, almond or cashew butter. Other high-quality protein sources include eggs and tuna canned in water.

Practice Proper Hygiene

Practicing proper hygiene is one of the biggest defenses against germs and bacteria. Here are some good habits to practice:

Wash your hands frequently. Be sure to scrub for at least 20 seconds with hot water and soap for best results.

Clean surfaces that you come into contact with. Use anti-bacterial cleansers to clean floors, tables and counter tops.

Keep Moving

Being physically active has numerous health benefits, including reducing your cancer risk. Here are some guidelines for staying active:

Walk more, sit less. Aim to get at least 150 minutes per week of moderate physical activity per day through a variety of activities. Get creative ? walk or run up and down the stairs or try using common household objects such as canned beans or veggies in place of weights.

During the month of April, AICR is challenging individuals to “Get Active” for 150 minutes every week through AICR’s online Strava Club. No matter your age or fitness level, this challenge is open to everyone! You can track your activities, connect with friends and family and be part of an online community that will keep you motivated. Learn more about Strava and how to join the challenge here.

While this difficult time presents many challenges, we can focus on maintaining or improving our lifestyle habits to stay healthy. Take this opportunity to experiment with new recipes, try new activities and virtually connect with family and friends! 

URL : https://www.aicr.org/resources/blog/nutrition-and-cancer-prevention-strategy-amidst-the-covid-19-pandemic/