Hrana koju treba da jedete kad je zagađen vazduh
Zavod za javno zdravlje Kantona Sarajevo izdao je smernice za ishranu u zimskom periodu, namenjene stanovnicima urbanih sredina sa povećanim zagađenjem vazduha. U preporukama se ističe veći unos povrća poput kupusa, brokolija i spanaća, zatim paprike, kao i voća među kojima su citrusi, kivi i jabuke, uz dodatak orašastih plodova i semenki.
TL;DR
- Sarajevo's public health institute provides winter nutrition guidelines for areas with high air pollution.
- Recommendations include increased intake of vegetables (cabbage, broccoli, spinach, peppers), fruits (citrus, kiwi, apples), nuts, and seeds.
- These foods are rich in antioxidants, vitamins C and E, and carotenoids to combat oxidative stress caused by air pollutants.
- Omega-3 fatty acids from fish, walnuts, and seeds are beneficial for reducing inflammation.
- Adequate Vitamin D intake is crucial, with sources like fatty fish, eggs, and fortified dairy.
- Supplementation with Vitamin D may be recommended.
- Sufficient fluid intake (water, herbal teas) helps maintain respiratory tract moisture and flush out harmful substances.
- Limit processed foods, saturated fats, salt, and added sugars, which can weaken the body's defenses.
- A balanced diet, quality sleep, and indoor physical activity are important for overall health during polluted winter months.
- These recommendations are particularly important for smokers, stressed individuals, and those prone to infections.