UngakuLawula njani ukuPhazamiseka kokuTya kuTyikityo

Umxholo

• 1. Masiqale ngokudibanisa
• Hlala uqhagamshelana
• Gcina iqela lakho lonyango lisondele
• Fumana inkxaso kwimidiya yoluntu
• Yenza ubusuku be-movie
• 2. Okulandelayo, ukuguquguquka kunye nemvume
• Ukutya okusemathinini kulungile
• Sebenzisa ukutya ukuthomalalise
• 3. Kodwa… ishedyuli inganceda
• Khangela isingqisho
• Namathela kwisicwangciso, nangona ungakwenzi oko
• 4. Masithethe ngokuhamba
• Khumbula, akukho xinzelelo
• Bala kwiqela lakho
• Yazi iinjongo zakho
• Susa izinto ezibangela
• 5. Ngaphezu kwako konke, imfesane

Okukhona uzama ukunciphisa umzimba wakho, kokukhona ubomi bakho buya kuncipha.

Ukuba iingcinga zakho zokuphazamiseka kwindlela otya ngayo ziyanda ngoku, ndifuna wazi ukuba awuwedwa. Awuzicingeli okanye awunzulu ngenxa yokoyika ukutyeba okanye ubunzima ngomzimba ngoku.

Kuninzi lwethu, iingxaki zethu zokutya kuphela kwezixhobo zokuziva sikhuselekile kwihlabathi eliva nantoni na ngaphandle.

Ngexesha elizaliswe kukungaqiniseki okuninzi kunye noxinzelelo oluphakanyisiweyo, kunjalo kunokuba sengqiqweni ukuziva utsala ukuze ujike kwimeko yokhuseleko kunye nentuthuzelo ekuthembisayo kukuphazamiseka kwindlela otya ngayo.

Ndifuna ukukhumbuza, okokuqala nokuphambili, ukuba ingxaki yakho yokutya ilele kuwe. Ukujikela kukuphazamiseka kwindlela otya ngayo kumzamo wokuphelisa uxinzelelo akunakususa owona mthombo woxinzelelo.

Okukhona uzama ukunciphisa umzimba wakho, kokukhona ubomi bakho buya kuncipha. Okukhona ujika ekutyeni ekuziphatheni okungalunganga, indawo encinci yobuchopho kuya kufuneka usebenze kunxibelelwano olunentsingiselo nabanye.

Uya kuba nesakhono esincinci sokusebenzela ukudala ubomi obupheleleyo kunye nobubanzi obufanele ukuhlala ngaphandle kwengxaki yokutya.

Ke, sihlala njani eluhambeni ngelaxesha loyikisayo nelibuhlungu?

1. Masiqale ngokudibanisa

Ewe, kufuneka siziqhelanise nomzimba ukubethelela igophe kwaye sizikhusele nabanye abantu. Kodwa akufuneki ukuba sihlukane ngokwasentlalweni nasemphefumlweni kwinkqubo yethu yenkxaso.

Ngapha koko, kulapho kufuneka sithembele kuluntu lwethu kunakuqala!

Hlala uqhagamshelana

Ukwenza imihla yesiqhelo yeFaceTime nabahlobo kubalulekile ukuze uhlale uqhagamshelene. Ukuba unokucwangcisa loo mihla malunga nexesha lesidlo lokuphendula, kunokuba luncedo ekuxhaseni ukubuyela kwimeko yesiqhelo.

Gcina iqela lakho lonyango lisondele

Ukuba uneqela lonyango, nceda uqhubeke nokubabona phantse. Ndiyazi ukuba isenokungavakali ngokufanayo, kodwa iselinqanaba lonxibelelwano olubalulekileyo ekuphiliseni kwakho. Kwaye ukuba ufuna inkxaso ethe kratya, uninzi lweenkqubo zokulaliswa esibhedlele ziyinyani ngoku.

Fumana inkxaso kwimidiya yoluntu

Kwabo bafuna izibonelelo zasimahla, baninzi oogqirha abanikezela ngenkxaso yokutya kwi-Instagram Live ngoku. Kukho iakhawunti entsha ye-Instagram, @ covid19eatingsupport, enikezela ngenkxaso yokutya iyure nganye yiMpilo kuzo zonke iiklinikhi zoBungakanani kwihlabathi liphela.

Mna (@theshirarose), @dietitiannna, @bodypositive_dietitian, kunye @bodyimagewithbri zezinye nje iiklinikhi ezibonelela ngenkxaso yokutya kubomi bethu be-Instagram amatyeli ambalwa ngeveki.

Yenza ubusuku be-movie

Ukuba ufuna indlela yokuphumla ebusuku kodwa unengxaki yokuziva ulilolo, zama ukusebenzisa iNetflix Party. Lulwandiso onokulufaka kwimiboniso yokubukela kunye nomhlobo kwangaxeshanye.

Kukho into ethuthuzelayo ngokwazi omnye umntu olapha ecaleni kwakho, nokuba akakho emzimbeni apho.

2. Okulandelayo, ukuguquguquka kunye nemvume

Ngexesha apho ivenkile yakho yokutya ayinakho ukutya okukhuselekileyo oxhomekeke kuyo, inokuziva ingonwabisi kwaye yoyikisa. Kodwa ungavumeli ingxaki yokutya ingene endleleni yokuzondla kwakho.

Ukutya okusemathinini kulungile

Njengokuba inkcubeko yethu ibonakalisa ukutya okwenziweyo, ekuphela kwento "engenampilo" apha iya kuba kukuthintela kunye nokusebenzisa isimilo sokuziphatha.

Ukutya okuqhubekekayo akunabungozi; ingxaki yakho yokutya. Ke gcina ishelufu-ezinzileyo kunye nokutya okusemathinini ukuba uyafuna, kwaye vumela imvume epheleleyo yokutya ukutya okufumanekayo.

Sebenzisa ukutya ukuthomalalise

Ukuba uqaphela ukuba unoxinzelelo lokutya okanye ukuzinkcinkca ngakumbi, loo nto iyavakala. Ukujikela kukutya ukuze ufumane intuthuzelo sisilumko kunye nesakhono sokujamelana nobuchule, nokuba inkcubeko yokutya ithanda ukusiqinisekisa ngenye indlela.

Ndiyazi ukuba ingavakala iphikisana, kodwa ukuzivumela imvume yokuzihlaziya ngokutya kubalulekile.

Okukhona uziva unetyala ngokutya ngokweemvakalelo kwaye ngakumbi xa uzama ukuthintela "ukwenza utywala," kokukhona umjikelo uya kuqhubeka. Kungaphezulu kokulungile ukuba usenokuguqukela kukutya ukuze ujongane nako ngoku.

3. Kodwa… ishedyuli inganceda

Ewe, ikhona yonke le ngcebiso ye-COVID-19 malunga nokuphuma kwiipijama kunye nokuseta ishedyuli engqongqo. Kodwa ngenxa yokubonakala elubala, khange ndiphume kwiipijama kwiiveki ezi-2, kwaye ndilungile kuloo nto.

Khangela isingqisho

Nangona kunjalo, ndikufumanisa kuluncedo ukujika kwishedyuli yokutya evulekileyo, kwaye oko kunokuba kubaluleke ngakumbi kwabo bakukutya ekubuyiseni ukungabinakho ukulamba kakhulu kunye / okanye nokuzala.

Ukwazi ukuba uza kutya izihlandlo ezihlanu ukuya kwezintandathu ngosuku ubuncinci (isidlo sakusasa, isidlo, isidlo sasemini, isidlo, isidlo sangokuhlwa, isinekhi) kunokuba sisikhokelo esihle ekufuneka silandelwe.

Namathela kwisicwangciso, nangona ungakwenzi oko

Ukuba uyazinkcinkca ngotywala, kubalulekile ukuba utye isidlo okanye ukutya okutyayo okulandelayo, nokuba awulambanga, ukumisa umjikelo wokuthintela ukuzinkcinkca ngotywala. Ukuba weqe isidlo okanye wenza ezinye iindlela zokuziphatha, kwakhona, yiya kweso sidlo silandelayo okanye kwi-snack.

Akukho malunga nokugqibelela, kuba ukubuyisela ngokugqibeleleyo akunakwenzeka. Imalunga nokwenza ukhetho olulungileyo lokufumana kwakhona.

4. Masithethe ngokuhamba

Ungacinga ukuba inkcubeko yokutya ibingathi cwaka phakathi kwale apocalypse, kodwa hayi, isasebenza ngokugqibeleleyo.

Sibona iposti emva kweposti malunga nokutya ukutya okunyangayo ukunyanga i-COVID-19 (iindaba zeendaba, oko akunakwenzeka) kwaye, kunjalo, isidingo esingxamisekileyo sokuzilolonga ukunqanda ukutyeba ekuvalelweni.

Khumbula, akukho xinzelelo

Okokuqala, kulungile ukuba ufumana ubunzima bokuvalelwa yedwa (okanye naliphi na elinye ixesha lobomi bakho!). Imizimba ayenzelwanga ukuba ihlale injalo.

Uphantsi koxanduva lokuzilolonga kwaye akufuneki sizathu sokuphumla kwaye uthathe ikhefu ekuhambeni.

Bala kwiqela lakho

Abanye abantu bayasokola kubudlelwane obuphazamisekileyo ukuba bazilolonge kwiingxaki abanazo zokutya, ngelixa abanye befumanisa ukuba yeyona ndlela iluncedo kakhulu yokuphelisa unxunguphalo kunye nokuphucula imeko yabo.

Ukuba uneqela lonyango, ndingakukhuthaza ukuba ulandele iingcebiso zabo malunga nokwenza umthambo. Ukuba awukwenzi oko, kunokuba luncedo ukujonga iinjongo zakho ngasemva kokuzilolonga.

Yazi iinjongo zakho

Eminye imibuzo onokuzibuza yona:

• Ngaba ndisaya kuzilolonga ukuba ibingazukutshintsha umzimba wam kwaphela?
• Ngaba ndingawumamela umzimba wam kwaye ndiphumle xa ndifuna?
• Ngaba ndiziva ndixhalabile okanye ndinetyala xa ndingakwazi ukwenza umthambo?
• Ngaba ndizama "ukwenza" ukutya endikutyileyo namhlanje?

Ukuba kukhuselekile ukuba uzilolonge, zininzi izibonelelo ngoku ngestudiyo kunye neeapps ezibonelela ngeeklasi zasimahla. Kodwa ukuba awuziva uthanda oko, yamkelekile ngokugqibeleleyo nayo.

Susa izinto ezibangela

Okona kubaluleke kakhulu, olona hlobo lomthambo onokuzibandakanya alulandeli naziphi na ii-akhawunti zosasazo zasekuhlaleni ezikhuthaza inkcubeko yokutya kwaye zikwenza uzive ngathi uyinto engekhoyo ngawe.

Kubalulekile ukwenza ngokungakhathalelwanga kodwa ngakumbi ngoku, xa singadingi naluphi na uxinzelelo okanye izinto ezibangela ngaphezulu kunokuba besele sinazo.

5. Ngaphezu kwako konke, imfesane

Wenza konke okusemandleni akho. Isingxi.

Ubomi bethu bonke bujikile, ngoko nceda uzinike ithuba lokuba ube lusizi ngelahleko kunye notshintsho ohlangabezana nalo.

Yazi ukuba iimvakalelo zakho zisemthethweni, nokuba zithini na. Akukho ndlela ichanekileyo yokuphatha le nto ngoku.

Ukuba ufumanisa ukuba ujika kwingxaki yakho yokutya ngoku, ndiyathemba ukuba ungazinika imfesane. Indlela oziphatha ngayo emva kokuba uzibandakanye nokuziphatha ibaluleke ngaphezu kokuziphatha kwakho.

Zinike ubabalo kwaye uzithobe ngokwakho. AWUKHO wedwa.

UShira Rosenbluth, LCSW, ngunontlalontle weklinikhi onelayisensi kwiSixeko saseNew York. Unomdla wokunceda abantu bazive benako konke emzimbeni wabo nakweyiphi na ubungakanani kwaye egxile kunyango lokutya okungalunganga, ukuphazamiseka kwindlela yokutya, kunye nokungoneliseki komzimba womzimba usebenzisa indlela yokungathathi cala. Ukwangumbhali we I-Shira Rose, ibhlog yesitayile esithandwayo somzimba esibonisiweyo kwiVerily Magazine, iThe Everygirl, iGlam, neLaurenConrad.com. Ungamfumana kwi-Instagram.