After recovering from illness, the body must work hard to repair and rebuild damaged tissue. This takes a long time. So, in order for the body to get in shape quickly, nutritional intake needs to be fulfilled properly.
When sick or during recovery, some people complain that they don't have the appetite to eat. In fact, consuming adequate amounts of healthy food can speed up the recovery process.
A series of nutrients needed during the healing period after illness
The disease you are experiencing may indeed be cured by medicine. However, adequate nutrition from nutritious food every day also plays a big role in the healing process after illness. In fact, certain nutrients can increase endurance, so you don't get sick easily in the future.
List of nutrients that must be met during the healing period after illness
During the healing period after any illness, be it a broken bone, cough, cold or COVID-19, the food you consume should not be careless. In addition to meeting your calorie needs per day, the food you consume must also contain a number of important nutrients, such as:
1. Protein
The first nutrient that is needed during the healing period after illness is protein. Apart from being a source of energy, protein functions to build muscle, increase bone strength, repair damaged body tissue, and increase endurance.
Protein is a macronutrient, which is a nutrient that is needed by the body in large quantities. However, some types of protein-forming amino acids cannot be produced by the body, so to meet their needs, you must eat protein sources every day.
Protein is divided into two types, namely animal protein and vegetable protein. You can get animal protein from meat, fish, eggs, and milk and its processed products. Meanwhile, to get vegetable protein, you can eat nuts, tofu, tempeh, or edamame.
The two sources of protein above are equally good, but animal protein does contain more complete amino acids than vegetable protein. In addition, this type of protein is easier for the body to digest.
Apart from food, you can also get protein from milk, especially if during the healing period you still tend to be lazy to eat. Milk containing whey protein, casein, and soy can even provide a combination of the benefits of animal protein and vegetable protein.
Also make sure that the milk you eat contains beta-hydroxy-beta-methylbutyrate (HMB), which is a compound that is the result of the breakdown of the essential amino acid leucine.
These compounds have been shown to reduce protein breakdown and increase protein formation in the body to replace muscle mass lost during illness. The efficacy of this compound also plays a big role in accelerating the healing period.
2. Carbohydrates
During healing after illness, you need to eat foods that contain carbohydrates. Apart from being a source of energy, carbohydrates also help the wound healing process and play a role in maintaining muscle health.
Choose food sources of complex carbohydrates that also contain fiber and antioxidants, so that blood sugar does not rise drastically. Examples of foods with complex carbohydrates are sweet potatoes, oatmeal, brown rice, brown rice, and vegetables.
3. Fat
Some people may stay away from foods that contain fat for fear of experiencing high cholesterol or obesity. In fact, if consumed in moderation and the good type, fat has many health benefits, including accelerating the healing period after illness.
Various benefits of fat include providing energy for the body, supporting cell growth, protecting organs, increasing immunity, controlling inflammation, keeping the body warm, helping the production of hormones and enzymes, and helping the absorption of several important nutrients.
To get these benefits, you must be selective in choosing food sources of fat. Eat foods that contain good fats, such as salmon, avocado, cheese, nuts, chia seeds, or yogurt.
4. Vitamins and minerals
Many types of fruit and vegetables contain various vitamins to increase endurance, such as vitamins A, C, D, and E. To get these benefits, you can eat green leafy vegetables, carrots, strawberries, oranges, or guava.
Apart from vitamins, fruits and vegetables also contain fiber which plays an important role in maintaining a stable body weight and healthy digestive tract.
In order to speed up the recovery process after illness, the body also needs several types of minerals, such as folic acid, iron, zinc, and selenium. You can get these minerals from fortified pasta and bread, chicken, sea food, meat, or yogurt.
That is a series of important nutrients needed during the healing period after illness. Most of the nutrients above can be obtained from a variety of healthy foods. Make sure the food is also clean and processed with good cooking techniques.
In addition, try to use milk that contains HMB in your diet, because this nutrient is proven to provide a faster recovery period. In addition, for maximum healing, you also need to get plenty of rest and drink enough water.
Don't forget to go to the doctor according to the schedule. By regularly consuming nutritious foods as described above and consulting a doctor, your body will recover faster from illness.