Kutheni kufuneka ngokwenene siphelise “i-Quarantine 15” yamanqaku

Umxholo

• Kutheni le nto ukuQaphela uMzimba kuyenzeka ngoku
• Indlela yokujongana noTshintsho loMzimba kwiinguqulelo
• Khupha uxinzelelo lokwenza Zonke izinto
• Jonga iNgeniso yakho yeMedia
• Chaza iimvakalelo zakho
• Jonga iindlela zakho zokutya
• Vavanya indima yokuzivocavoca kwindawo yakho yokuGcina umntu onesifo esithile
• Uphengululo lwe

Sele iinyanga okoko i-Coronavirus yajika umhlaba wajika kwaye ngaphakathi uphuma. Kwaye uninzi lwelizwe luqala ukuvula kwakhona kwaye abantu baqala ukukhumbula kwakhona, kuninzi okuncokolayo kwi-Intanethi malunga "nokubekwa bucala kweshumi elinesihlanu" kunye nokuzuza ubunzima bokutshixwa. Ukukhangela kutsha nje kwi-Instagram kutyhile ngaphezulu kwezithuba ezingama-42,000 kusetyenziswa i-quarantine15 hashtag. Uninzi luyiphosa ngokuhlekisa, luthatha isimo sengqondo sokungakhathali kwinto enokuthi, ibe yingozi kakhulu kubantu abaninzi.

Ngaphambili, kutheni eli binzana libonakala lingumcimbi we-NBD ingumcimbi, kutheni kufuneka siwuyeke ngale ntetho "yokubeka umntu yedwa u-15", kwaye ungayiphinda njani le nto ukuba unengxaki yokutshintsha komzimba kule mihla.

Kutheni le nto ukuQaphela uMzimba kuyenzeka ngoku

Masiqale ngeziseko kwaye sivelise ukuba kutheni wonke umntu egxile kakhulu kwimizimba yabo ngoku.

Uninzi lwazo lubhekisa kwinto yokuba ubomi bomntu wonke buye baphoswa kwisiphithiphithi, nokuphazamiseka ngokupheleleyo phantse kuzo zonke iinkqubo eziqhelekileyo kunye nemisebenzi. "Xa ihlabathi lingekho kulawulo, ingqondo iya kukhangela nayiphi na indawo apho unokuziva ulawula khona, kwaye ubunzima buyinto enye yezo zinto," kuchaza u-Alana Kessler, M.S., R.D., isondlo esisebenzayo kunye nesiphelele kunye neengcali zempilo. "Ingabonakala imsulwa kwaye ngathi ivela kwindawo elungileyo, kodwa kukho ubuqhetseba kolu luvo lokuba into ifuna okanye inokulungiswa ngokusekwe kubunzima bakho. Ubunzima buba lula ukuxhaphaza phakathi kwamaxesha okungaqiniseki."

Isibini esinokuthi ngendlela amajelo eendaba ezentlalo anokuguqula ngayo nantoni na ukuba ibe yi-juggernaut ekhoyo kwindawo yonke (bona eminye imizekelo enxulumene ne-coronavirus enje ngokubhaka isonka sebhanana kunye ne-sweatsuit-dye sweatsuit), kwaye unokuphela ngomcimbi onokuba mkhulu. "Xa sibona ukuba abantu abaninzi batyekele malunga 'nokuvalelwa bodwa i-15,' iyenza ibe yinto yesiqhelo kwaye idale imeko yoluntu ekukholeni le nkolelo," utshilo uKessler. "Iyenza ibe yinto yesiqhelo kwaye ikunike le mvakalelo yokuba kulungile ukuba ubukhathalele yiyo kuba wonke umntu enayo."

Ukufakwa kwesilivere apha? Abantu bathetha phandle ngesihloko esihlala sijongwa bodwa. Uloyiko lokuzuza ubunzima luyoyikisa kwaye kukho izizathu ezininzi zokuba kutheni abantu bangathethi ngayo, wongeza uKessler. Ukudala imeko apho kunokuxoxwa khona (kwaye apho unokunxibelelana nabanye abantu kwaye uqonde ukuba awuwedwa) kunokuba luncedo-nangona ugxininiso oluqhubekayo "kwi-quarantine weight gain = embi" kunokukuqinisekisa ukuba ngumba xa kungenjalo. usenokuba wayengakhathali.

Ubunzima bubuye bube yindawo apho unokufumana uhlobo oluthile lokufezekisa. Kubantu abaninzi, iimvakalelo zokuvelisa imveliso kwaye ngathi sifeza okuthile zimbalwa kwaye zikude phakathi kwezi ntsuku; ingqondo yakho ikukhohlisela ekucingeni ukuba ukunciphisa umzimba kuya kukunika le ngqiqo yokwenza into, kodwa ixhaphaza ukuzithemba kwakho kwinkqubo, utsho uKessler.

Ungakhankanyi, intetho eqhubekayo yokuzuza ubunzima inokuba yingozi kakhulu kwabo bajongana nemiba ejikeleze ukutya kunye nomfanekiso womzimba, yongeza i-Tory Stroker, MS, RD, CDN, umcebisi oqinisekisiweyo wokutya oqinisekileyo kunye ne-dietitian ekusebenzeni ngasese, ogxile ekuxhobiseni. abafazi bahlukane notyekelo lokutya kunye nokutya. Kwaye ayiloqela elincinci labantu elo; Abantu abazizigidi ezingama-30 banengxaki yokuphazamiseka kokutya, utshilo. Olu hlobo "lokuvalelwa lodwa nge-15" imiyalezo lunokubangela uloyiko oluninzi kwaye lubangele abantu abathintela ukutya ukuba benze njalo nangakumbi, kunye nokwenza abantu ukuba babenako ukuzinkcinkca kwaye bahlambe kuba baziva bengenakuzinceda kwaye bajongana neemvakalelo ezinzima, utshilo uKessler . (Idibeneyo: Kutheni ukuhlala ekhaya kunye nokutya ngexesha lokuQiniswa koLuntu kundichukumisa kakhulu)

Masikhumbule ukuba ayisiyiyo nje intetho malunga nokunyuka kwesisindo esonyukayo, kodwa amanqanaba oxinzelelo ngokubanzi. Kwaye siyazi ukuba uxinzelelo luyimpembelelo yezinto ezininzi, kubandakanywa ukuvuswa kwemiba esele ikhona kunye neepateni ezingafanelekanga malunga nokutya, uphawula isazi sengqondo seklinikhi uRamani Durvasula, Ph.D., ingcali yeTone Networks.

Nokuba ubuyile kuyo yonke le nto ngaphandle kwemicimbi enxulumene nokutya, intetho engagungqiyo malunga nokufumana ubunzima bomzimba wedwa ingaqala ikwenze ube nexhala-ufumana imiyalezo engaphantsi ekwenza ukuba ucinge malunga nobunzima kunye nokutya ngendlela engafanelekanga , Wongeza uKessler. "Ayisiyiyo nje yonke le nto yokudlala kwiipateni ezikhoyo zokurhwaphiliza kwabantu ekusenokwenzeka ukuba sele benobunzima kunye nokumila kunye nokutya, kodwa kunokudala umbono omtsha malunga nezihloko," wongeza uDurvasula. Ukwabonisa ukuba ayisiyiyo kuphela imiyalezo, kodwa ubukhulu bayo kunye nexesha elichithwe ukuyisebenzisa. Abantu ngoku banamaxesha angaphezulu kunakuqala okuba bashukuma kwimithombo yeendaba zentlalo okanye bafunde konke malunga nokuhlukaniswa kunye nokuzuza ubunzima kwaye ekugqibeleni bangaziva mnandi ngabo, uyongeza.

Ngelixa, ewe, wonke umntu unelungelo kwiimvakalelo zakhe malunga nendlela umzimba onokuthi utshintshe ngayo ngexesha lokuvalelwa yedwa, ukuvakalisa ezo ngcinga kunokuba buhlungu kakhulu kwaye konzakalise abo bakwimizimba emikhulu: "Inkcubeko yokutya ixhaphake kwaye ityebile asiyicingi into yokuba iyabacaphukisa njani abo bakwimizimba emikhulu xa bebona abantu abakwimizimba emincinci bekhalaza ukuba abanakulunga kwiijeans zabo, utshilo uStroker. (Idibeneyo: Ngaba Uyawuthanda Umzimba Wakho Kwaye Usafuna Ukutshintsha?)

Undoqo: Intetho eqhubekayo malunga "ne-quarantine 15" AKUWENZI umzimba womntu (okanye ingqondo) nayiphi na into elungileyo.

Indlela yokujongana noTshintsho loMzimba kwiinguqulelo

Ke, unokwenza ntoni ukuba, enyanisweni, uziva uxinzelelo malunga notshintsho lomzimba emva kwexesha? Okokuqala nokuphambili, ngoku lixesha lokuba ukhululeke kuwe. La asingomaxesha aqhelekileyo — siphakathi kubhubhane ongazange wabonwa ngaphambili. Ukuzama ukuguqula ngokuthe ngqo iinjongo kunye neendlela ezivela kubomi be-pre-COVID ayizukusebenza.

Khupha uxinzelelo lokwenza Zonke izinto

Ukuba uziva unomdla wokusebenzisa eli xesha ukuthatha into entsha yokuzonwabisa, i-PR i-10K, okanye ekugqibeleni uyifunde kakuhle i-yoga pose ecela umngeni, yithathele yona. Kodwa akukho kwanto — ukuphinda, akukho nto — ephosakeleyo ngokwenza nje wena kufuneka ukwenze ukuze ugqibe yonke imihla.

Kwaye eli asiloxesha lalo naluphi na uhlobo lwempumelelo enkulu yobuqu: Ulawulo lweeMfuno zikaMaslow, ithiyori yezengqondo eyaziwayo, imisela ukuba iimfuno zoluntu zakhiwe njengephiramidi, kwaye sinokunyukela phezulu emva kokuba inqanaba ngalinye langaphambili liye landa. anelisekile. Okwangoku, inqanaba lesiseko-ukutya, amanzi, indawo yokuhlala-kunzima ukufumana abanye abantu, kwaye inqanaba elilandelayo-iimfuno zokhuseleko, kubandakanya ukugcina usapho lwakho lusempilweni-lunyanzelekile ngokukodwa ngoku, utshilo uDurvasula. Isinyathelo esilandelayo-uthando kunye nokuzibandakanya -kwaye kuyabhalwa kubantu abaninzi ngenxa yokuba ungababoni abantu obathandayo okanye uchithe ixesha nabahlobo kunye nosapho (okanye, ahem, nithandana nabani na). Xa la manyathelo okuqala enzima kakhulu, kunzima kakhulu kunesiqhelo ukuya encotsheni apho ungaqala khona ukwenza kunye nokuphumeza zonke iintlobo zeenjongo zobuqu. Ke ziphole ukuba awukayifaki umbala kwidrowa yakho yekawusi.

"Sonke siyalibala ukuba ukuvalelwa yedwa kukucinezeleka, ukugcina iintsapho zikhuselekile luxinzelelo, imisebenzi eguqukayo sisistresi, utshilo uDurvasula. "Xa siphantsi koxinzelelo, sinqunyelwe ekufikeleleni kwinqanaba lokuzilolonga, eyona nto iphambili kwipiramidi. Yehlisa ibar. Akudingeki ukuba ubhale inoveli enkulu yaseMelika okanye ufunde ukuba ngumlimi wezinto eziphilayo. Yenza nje wena. Ziqhelise ububele. Yiba nengqiqo. Zixolele."

Jonga iNgeniso yakho yeMedia

Ukuya kuthi ga kumanyathelo abonakalayo, ukwenza imithombo yeendaba zentlalo icocekile yintshukumo elungileyo. "Musa ukulandela nabani na oziva ebangela, okanye uthetha kakubi emzimbeni wabo okanye kwabanye. Qala ngokulandela abachaphazeli kunye neengcali ezithetha ngokuqinisekileyo ngemizimba kwaye zikwimizimba eyahlukeneyo," utshilo uStroker, ocebisa ukuba bajonge olu luhlu I-Instagrammers.

Chaza iimvakalelo zakho

Ungaqala ukuyichaza yonke le nto "ngokubeka u-15" ngokuzibuza ukuba uloyiko lokutshintsha komzimba luvela phi, wongeza uStroker. “Amafutha ayisiyomvakalelo, ke eli inokuba lixesha lokumba nzulu,” utshilo. UKessler uyavuma: "Yamkela ukuba unempendulo yeemvakalelo kwimbono yokuvalelwa yedwa i-15, kwaye ke uqonde ukuba le mpendulo luphawu lwenye into kunye neemvakalelo ezinokuthi zifihle phantsi koxinzelelo malunga nokuzuza ubunzima." (Idibeneyo: Izinto ezili-12 onokuzenza ukuze uzive ulungile emzimbeni wakho ngoku)

Zama ukuphuhlisa i-self-mantra ukucengceleza nanini na xa ezi mvakalelo zivela; inokuba yinto elula njengokuphefumla kathathu kwaye uthi kuwe, 'Ndanele,' ucebisa.Ukwamkela ii-ebbs kunye nokuhamba komzimba wakho njengomboniso wobomi ikwayindlela elungileyo yokuphinda ubhale kwakhona, wongeza uKessler.

Imizimba yethu yenzelwe ukuba kuhlalwe kuyo, oko kuthetha ukuba baya kutshintsha kwaye baqhubeke nokusixhasa ngeyona ndlela banokuthi ngayo ngelixa sinethamsanqa lokuba sempilweni kwaye siphila. Ukusondela kuyo nayiphi na inzuzo yobunzima kulo mbono kunokudala ingqiqo yokwamkelwa kunye nokuxabisa ezo pounds ezongezelelweyo.

Alana Kessler, M.S., R.D.

Jonga iindlela zakho zokutya

Ngokuphathelene nokutya kunye nento oyityayo, ewe, unokufuna ukumba nzulu kancinci ukuba ukutya kwakho kutshintshe kakhulu ngeli xesha, ucebisa uStroker. "Kwelinye icala, uyafuna ukuzijonga ngokwakho kodwa khumbula, sisibetho. Kubalulekile ukuba ubhetyebhetye kwaye ube nomusa kwaye ube nemfesane, kwaye ungazohlwayi okanye uzive unetyala malunga nokutya," utshilo.

Ngoku isenokuba lixesha elifanelekileyo lokuphonononga ukutya okune-intuitive, AKUKHO ukutya okanye ukwehla kobunzima bomzimba, kugxininisa i-Stroker, kodwa malunga nokuphonononga ubudlelwane bakho nokutya okuvela kwingqondo yokuzikhathalela. Yinkqubo entsonkothileyo, engahambelaniyo nomgaqo enokuthi ifune uncedo lwengcibi yokutya kunye / okanye ugqirha, uyongeza, nangona kukho izinto ongaqala ukuzihlola ukuba unomdla malunga nomxholo.

"Linganisa indlala yakho ngaphambi kokutya kunye nokugcwala kwakho emva kwesikali se-1-10, emva koko ke jonga kwaye ubone apho ufika khona, unike ingqalelo nakweyiphi na imeko," utshilo. (Ukacebisa ukuba ujonge incwadi Ukutya okunomdla, ukuba le nto iyakonwabisa.) Kodwa ekupheleni kosuku, konke oku malunga nokuba nomdla kuwe, ungagwebi, utshilo uStroker. Kwaye, ukuba awuziva ngathi eli lixesha elifanelekileyo lokuqalisa ukuphonononga ubudlelwane bakho kunye nokutya, buyisela umva de ubomi buzinze kwaye uzive ulungile, utshilo.

Vavanya indima yokuzivocavoca kwindawo yakho yokuGcina umntu onesifo esithile

Ingqikelelo ye "quarantine 15" nayo ilayishwe kugxininiso lokuzilolonga, kunye 'noxinzelelo' lwangaphandle lokusebenza ngakumbi ukuvala lonke ixesha elongezelelweyo elichithwe ungashukumi kunye/okanye nokutya ngaphezulu. Endaweni yokucinga ngokwenza umthambo njengendlela yokutshisa iikhalori, jolisa ekuhambeni ukuze uzive ulungile.

Njengesiqalo, "jonga ukuba loluphi uhlobo lokuhamba obuya kulwenza ukuba bekungekho sithembiso sokutshintsha komzimba njengokuhla komzimba, ukwakhiwa komzimba, okanye amandla," ucebisa uStroker. Olunye uqheliselo oluluncedo? "Zijonge ngokwakho kwaye ucinge ngendlela oziva ngayo ngexesha lomzimba kunye nendlela oziva ngayo emva koko," uyongeza. "Injongo kukufumana iintlobo zentshukumo oyithandayo kwaye uzive ulungile emzimbeni wakho."

Uphengululo lwe