JAKARTA - Dietitian from the National Cipto Mangunkusumo General Hospital (RSCM) Jakarta Luthfianti Diana Mauludiyah SGz, RD suggests several food menus that can be consumed to ward off flu in the rainy season consisting of carbohydrates as well as protein and fruit.
He explained that choosing the right daily menu can help maintain body resistance. At breakfast, for example, people can choose fried rice with eggs as a source of protein, as well as fruits rich in vitamin C.
As for lunch, menus such as white rice, fried chicken, tempe bacem, warm soup vegetables, and bananas are considered to meet daily nutritional needs.
According to Diana, vitamin and nutrient intake plays a role in preventing flu. Protein from animal and vegetable sources is needed for the formation of antibodies, while vitamin C plays a role in supporting the immune system. Some fruits rich in vitamin C include papaya, guava, oranges, and strawberries.
For dinner, he recommends eating rice or a substitute carbohydrate source with yellow-flavored fish, stir-fried kangkung, and adding yogurt and citrus fruit as a nutritious snack.
Some of these food ingredients also contain vitamin D which functions to activate immune cells. This vitamin acts as an immunomodulator, which helps maintain the balance of the immune response so that it is not excessive and aggravates infections.
Vitamin D can be obtained from various sources such as eggs, liver, milk, salmon, and sardines, and supported by sufficient sun exposure.
In addition, meat, milk, and soy products also contain zinc which is important to support the growth and function of immune cells, including T cells, B cells, and natural killer cells that play a role in fighting infections.
Diana added that zinc is able to inhibit the development of the virus in the body, so it can help speed up recovery and reduce the severity of flu symptoms. Sources of zinc include red meat, chicken, seafood, especially oysters, eggs, milk, nuts, grains, and soy products.
He also said that when the body is exhausted due to heavy activity or long journeys, the consumption of supplements can be considered as a complement if food intake is less optimal. One of them is vitamin B complex which helps energy metabolism and reduces fatigue.
However, Diana emphasized that supplements cannot replace the role of staple foods. Adequate rest, adequate fluid intake, and a balanced nutritious diet remain the main factors in maintaining immunity and fighting viral infections during the rainy season.
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