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Recently, the new crown epidemic has suddenly appeared in several cities, and everyone is full of uncertainty about the approaching Spring Festival, especially whether to hoard daily necessities, what to hoard, and how to hoard.
As a dietitian, I've made a list for you to see.
Hello everyone, I am a nutritionist Gu Zhongyi, and it is about to be the New Year, but recently there have been outbreaks in some areas.
I have a fan in Xi'an, or a pregnant woman, she was very nervous when she first learned of the outbreak, the first two days she said that fortunately the family had hoarded a lot of rice noodles and even oranges before, but then a series of incidents still caused her to be in no mood to eat, watching the oranges dry out a little bit...
I myself am relatively timid and more crisis-conscious, and a few years ago our family always had all kinds of necessary living materials, just to deal with the temporary shortage of materials that may occur in the event of an emergency.
Therefore, I think it is better for everyone to hoard a little now than to rush to buy after an unexpected situation.
I've put together a list for everyone, and if you want to stock up on something in advance, consider it.
To ensure basic food and clothing, what should you buy?
Food to ensure basic food and clothing
Rice flour oil
First of all, some of the most basic grains, such as rice flour oil, these three can be prepared more.
Generally speaking, the shelf life of commercially available rice noodles is about 12 months, and if you are oily, you may have a year and a half, so you can stock up on more.
However, in the case of oil, I personally encourage you to buy more than a few small packages, after all, the oil is easy to oxidize, and after opening, you should ensure that you can eat it within two months. As long as it is not opened, you can store it in a cool, cool, dry place.
Self-heating rice
If you're a completely non-cooker, you can stock up on convenience foods like self-heating rice.
It has a long shelf life, and it is kept at room temperature, and it tastes good, at least it won't make you hungry.
Vitamin supplements
In addition, as a dietitian, I personally recommend that you buy some multi-vitamin and mineral supplements.
When your daily long-term diet is unbalanced or unexpected situations can not guarantee a balanced intake of nutrients, it can help you avoid vitamin deficiency, and it is still worth buying in general
How to buy more abundant ingredients?
Hoarding grain in advance is not only to meet the basic food and clothing, under the premise of conditions, I believe that everyone still wants to maintain the quality of life level.
Eating this thing is largely frugal, and if there is a real emergency, what to eat depends on the availability of supplies there.
I'm just here to give you a bit of science popularization, how to hoard food can eat healthy points, nutrition points.
Don't buy too good
One of my experiences is to buy something unpalatable, otherwise it's all delicious snacks, and it's likely that you'll eat it all up in a few days...
For example, butter biscuits, carbs, fat, high calories, long shelf life, it looks very suitable as a hoarding food. But the downside is that it's so delicious!
I've bought a lot of barrels before, and I've eaten them all up very quickly... By the way, I also gained a pound.
So, what is better to buy from a health point of view?
Guaranteed source of protein
Protein is very important, I believe everyone can understand, that is like frozen meat, lunch meat these can be properly bought.
However, it is also worth reminding everyone to note:
Lunch meat
Lunch meat pay attention to choose a slightly less salt content, you feel more delicious.
Frozen meat
Buy some frozen meat rolls or something, usually eat a hot pot at home is very convenient, but it occupies a very large place. During special periods, it is recommended that you switch to steak or something.
Egg
Eggs don't have a long shelf life, but it's an important source of protein.
My personal advice is to add more eggs in time if there is an outbreak around you.
If economic conditions permit, you can buy clean eggs, in addition to the shelf life will be a little longer, it is not easy to contaminate other foods in the refrigerator.
How long it can be stored
After buying these meat or protein foods, everyone must have a number of how long they can be stored.
I made a chart that you can save, refer to this schedule, and time-label your own food to avoid the health effects of eating expired and spoiled food.
If you have free space at home, you can also consider buying a freezer and stocking up on your own.
vegetable
The shelf life of vegetables is relatively short, because vegetables will have a respiratory effect after being picked, and many nutrients will be lost.
Therefore, under normal circumstances, it is best to eat leafy greens within 3 days.
The length of the shelf life varies
Beans, eggplant, tomatoes, green peppers, cucumbers, these, store for 4-5 days is no problem.
Vegetables such as potatoes, carrots, radishes, cabbage, and onions will last a lot longer. If you want to stock up on vegetables, these are more appropriate.
Specific storage time of some common vegetables, you can refer to the following two charts.
Extend the save
Ordinary refrigerators are often dry inside, if you want to save a little more leafy vegetables, you can first wrap a layer of kitchen paper, and then put on a plastic bag or sealed bag into the refrigerator, you can maintain the appropriate humidity, not easy to break.
You can also see if your refrigerator has a special partition function, if there is a special vegetable preservation area, stored in this area can also extend the preservation.
Quick-frozen vegetables
There are also many quick-frozen vegetables on the market, such as European-style miscellaneous vegetables, broccoli, asparagus, cabbage filling and so on, which are all good.
As long as it is simple cooking, it can meet the needs of dietary fiber and vitamins.
Dehydrated vegetables
There are also some dehydrated vegetables on the market, and the loss of nutrients in these vegetables is definitely much more than that of quick freezing.
However, if it is a lyophilization process, the loss of nutrients is not too much.
fruit
After talking about vegetables, let's talk about fruits.
Apples and citrus are put away for a long time, you can buy more. Some other fruits that are easy to spoil are not suitable for stockpiling.
seasoning
Don't forget to buy a variety of spices, salt, monosodium glutamate, sugar, soy sauce, oyster sauce, etc., to see if the inventory at home is enough.
Sauce
All kinds of bibimbap sauce and the like, stock up on a few bottles, you can also eat it every day.
However, as a dietitian, I still want to remind everyone to pay attention to controlling salt intake, in theory, if the amount of exercise in home isolation is small, eating 1000mg of sodium (about 2.5 grams of salt) a day is enough.
snacks
Other kinds of small snacks, mainly depending on your needs.
When you are in no hurry, you can buy more fruits, melon seeds and nuts, and even prepare some vacuum-packed eggs, beef jerky and so on.
drinking water
Remember to buy some bottled water, depending on the size of the family, you can buy some large packages.
If you use a reverse osmosis water purifier at home, confirm in advance whether the filter element should be replaced.
What medical supplies should be prepared at home?
If it is really isolated because of the epidemic, medical treatment is certainly not as convenient as before, it is recommended that some medical supplies should be prepared at home to deal with common diseases or problems.
Masks
Masks that protect us during the pandemic are obviously very important.
I think it's best to have enough N95, KN95 and other masks at home, and mainly wear these when you need to go to the hospital, take the bus and other high-risk places.
If you're just going to work normally, not a high-risk occupation, wearing a regular medical surgical mask is enough.
alcohol
In addition, prepare some high-concentration alcohol, at least 60 degrees, 75 degrees or more is better, can be used to disinfect and wipe items.
Reminder: disinfection wipe items, an appropriate amount can be, especially in the indoor spray alcohol should pay attention not to excessive use, use and use a period of time to avoid open flames, to prevent fire.
Other commonly used medical devices and drugs
Like electronic thermometers, ear temperature guns, calamine lotions for allergies, anti-allergy drugs, etc., don't forget to be prepared at home.
analgesic
We must have some antipyretic and analgesic drugs at home, such as ibuprofen and acetaminophen.
Wound management medications
Iodophors, cotton swabs, Band-Aids, gauze, etc., to disinfect and bandage some small bumps and wounds.
Rehydration salts
Pay attention to prepare some oral rehydration salts, in case of bad stomach diarrhea, this is often used.
eyedrop
People with dry eye, buy some artificial tears in advance. If you have an eye disease that is being medicated, pay attention to see if the medicine is enough.
Also, pay attention to some eye drops, and put them in the refrigerator after opening.
antibiotic
This is a prescription drug, to be prescribed to you by a doctor, generally not recommended for everyone to use it yourself.
However, if it is being used, in order to cope with possible emergencies or possible going out, it is necessary to prepare the amount of medication for the full course of treatment, and try to avoid stopping or changing the drug in the middle of the way, so as not to increase the risk of bacterial resistance.
Medication for chronic diseases
If you have some chronic diseases that require long-term medication, you should also pay attention to preparing enough doses, for example, some commonly used blood pressure lowering drugs, anti-allergic drugs and so on.
Prepare your medical records
Sort out some of the previous medical information at home in advance, and be prepared to communicate with the doctor in a timely and effective manner in case you want to go to the hospital or need remote consultation.
In addition to yourself, you must also remember to help your family pay attention to their health.
What to buy for everyday items?
The other is the daily necessities, daily looks inconspicuous, once missing less, very affect the quality of life, we should also pay attention to it.
sanitary towel
For most women, sanitary napkins are very important daily necessities, sanitary napkins, tampons and the like are still more prepared.
Judging from the experience of some Xi'an netizens, after the quarantine, some dishes can be ordered in the community group, but some daily necessities are very tight, and there is no channel to buy.
Cosmetics
Like laundry detergent, soap, shampoo, body soap, toothpaste, as well as toilet paper, paper towels and so on, if the home is running out, you can also stock up a little.
Baby supplies
If you have a baby at home, don't forget about all kinds of milk powder, diapers, diaper pads, wet wipes, lotions, buttock creams and so on.
Pet supplies
What you hoard depends on whether you have a cat or a fish...
If it is a cat, then the cat litter, cat food, dressing, cleaning filter, etc. at home, check it in advance to ensure that the inventory is sufficient.
The above is my list of household material reserves. I hope everyone can't use it and have a good year.
This article is reprinted from nutritionist Gu Zhongyi (ID: yy4gz1) with permission, if you need to reprint it for the second time, please contact the original author.