Momwe Mungasamalire Kusokonezeka Kwa Kudya Pazokha

Zamkati

• 1. Tiyeni tiyambe ndi kulumikiza
• Khalani olumikizana
• Sungani gulu lanu lachipatala pafupi
• Pezani chithandizo pazanema
• Pangani usiku wa kanema
• 2. Chotsatira, kusinthasintha ndi chilolezo
• Zakudya zamzitini zili bwino
• Gwiritsani ntchito chakudya kuti mutonthoze
• 3. Koma… ndandanda ingathandize
• Pezani nyimbo
• Tsatirani dongosolo, ngakhale simukutero
• 4. Tiyeni tikambirane za kuyenda
• Kumbukirani, palibe kukakamiza
• Dalirani gulu lanu
• Dziwani zolinga zanu
• Chotsani zoyambitsa
• 5. Koposa zonse, chifundo

Mukamayesetsa kuchepa thupi lanu, m'pamenenso moyo wanu umafota.

Ngati malingaliro anu okhudzana ndi kudya akuchulukirachulukira pakadali pano, ndikufuna kuti mudziwe kuti simuli nokha. Simuli odzikonda kapena osaya chifukwa choopa kunenepa kapena kulimbana ndi mawonekedwe a thupi pompano.

Kwa ambiri aife, mavuto athu akudya ndi gwero lathu lokhalo loti timve kukhala otetezeka m'dziko lomwe silimva chilichonse.

Munthawi yodzadza ndi kusatsimikizika komanso nkhawa yayitali, zingakhale zomveka kumva kukopa kuti mutembenukire kuzikhulupiriro zabodza zachitetezo ndikulimbikitsidwa komwe vuto lakudya limakulonjezani.

Choyamba ndikufuna kukukumbutsani, choyambirira, kuti vuto lanu lakudya limakunamizirani. Kutembenukira ku vuto lanu lakudya poyesa kuthana ndi nkhawa sikungathetse gwero la nkhawa imeneyo.

Mukamayesetsa kuchepa thupi lanu, m'pamenenso moyo wanu umafota. Mukamayang'ana kwambiri kumakhalidwe akudya, malo ochepera ubongo muyenera kugwira ntchito yolumikizana ndi ena.

Mudzakhalanso ndi mphamvu zochepa zogwirira ntchito yopanga moyo wathunthu komanso wochulukirapo womwe umayenera kukhala kunja kwa vuto lakudya.

Ndiye, timakhalabe bwanji munjira munthawi zowopsa komanso zopweteka?

1. Tiyeni tiyambe ndi kulumikiza

Inde, tifunikira kuyeserera kutalikirana kuti titeteze zokhazokha ndikudziteteza tokha komanso anthu anzathu. Koma sitiyenera kukhala kutali ndi anzathu komanso motengeka ndi makina athu othandizira.

M'malo mwake, ndipamene tiyenera kudalira gulu lathu kuposa kale lonse!

Khalani olumikizana

Kupanga madeti anthawi zonse a FaceTime ndi abwenzi ndikofunikira kuti musalumikizane. Ngati mutha kusanja madetiwo munthawi yachakudya kuti muziyankha mlandu, zitha kukhala zothandiza pakuthandizira kuchira kwanu.

Sungani gulu lanu lachipatala pafupi

Ngati muli ndi gulu lachipatala, chonde pitirizani kuwawona pafupifupi. Ndikudziwa kuti mwina singamve chimodzimodzi, komabe ndikulumikizana komwe ndikofunikira kuti muchiritse. Ndipo ngati mukusowa kuthandizidwa kwambiri, mapulogalamu ambiri operekera kuchipatala alibenso tsopano.

Pezani chithandizo pazanema

Kwa inu omwe mukuyang'ana zinthu zaulere, pali azachipatala ambiri omwe amapereka chakudya pa Instagram Live pompano. Pali akaunti yatsopano ya Instagram, @ covid19eatingsupport, yopereka chithandizo chodyera ola lililonse ndi a Health At Every Size azachipatala padziko lonse lapansi.

Inemwini (@theshirarose), @dietitiannna, @bodypositive_dietitian, ndi @bodyimagewithbri ndi asing'anga ochepa omwe amapereka chakudya pa Instagram Lives kangapo pamlungu.

Pangani usiku wa kanema

Ngati mukufuna njira yopumulira usiku koma mukulimbana ndi kusungulumwa, yesani kugwiritsa ntchito Netflix Party. Ndizowonjezera zomwe mutha kuwonjezera pazowonera ndi mnzanu nthawi yomweyo.

Pali china chake chokhazika mtima pansi podziwa kuti wina ali pomwepo pafupi nanu, ngakhale atakhala kuti kulibe.

2. Chotsatira, kusinthasintha ndi chilolezo

Nthawi yomwe malo ogulitsira sangakhale ndi zakudya zabwino zomwe mumadalira, zimatha kumangowopsa komanso kuwopsa. Koma musalole kuti vuto la kudya likulepheretseni kudzidyetsa nokha.

Zakudya zamzitini zili bwino

Momwe chikhalidwe chathu chimagwiritsira ntchito chakudya chomwe chimakonzedwa, chinthu chokhacho "chopanda thanzi" pano chitha kukhala choletsa ndikugwiritsa ntchito mayendedwe azovuta.

Zakudya zopangidwa sizowopsa; vuto lanu la kudya ndilo. Chifukwa chake sungani pashelefu osakhazikika komanso zakudya zamzitini ngati mukufuna, ndipo mulole chilolezo chokwanira kudya zakudya zomwe mungapeze.

Gwiritsani ntchito chakudya kuti mutonthoze

Ngati mukuwona kuti mwakhala mukupanikizika pakudya kapena kumwa kwambiri, ndizomveka. Kutembenukira ku chakudya kuti mutonthozedwe ndi luso komanso nzeru zothanirana ndi mavuto, ngakhale chikhalidwe cha zakudya chikufuna kutitsimikizira.

Ndikudziwa kuti zitha kumveka ngati zopanda pake, koma kudzilola chilolezo chodzitonthoza ndi chakudya ndikofunikira.

Mukamadzimva kuti ndinu wolakwa pakudya momwe mumamverera komanso momwe mumayeserera kuti muchepetse "kumwa mowa," ndiye kuti kupitiliraku kungapitirire. Ndizoposa zabwino kuti mutha kutembenukira ku chakudya kuti mupirire panopo.

3. Koma… ndandanda ingathandize

Inde, pali malangizo onsewa a COVID-19 okhudza kutuluka mu zovala zogonera ndikukhala ndi ndandanda yokhwima. Koma pofuna kuwonekera poyera, sindinatulukemo posintha zobvala zosintha zobvala m'masabata awiri, ndipo ndili bwino ndi izi.

Pezani nyimbo

Komabe, ndikuwona kuti ndikothandiza kutembenukira ku nthawi yosadya bwino, ndipo izi zitha kukhala zofunikira makamaka kwa iwo omwe ali ndi vuto la kudya omwe sangakhale ndi njala yayikulu komanso / kapena chidziwitso chokwanira.

Kudziwa kuti muzidya kasanu kapena kasanu patsiku patsiku (chakudya cham'mawa, chotupitsa, nkhomaliro, chotupitsa, chakudya chamadzulo, chotupitsa) chingakhale chitsogozo chabwino kutsatira.

Tsatirani dongosolo, ngakhale simukutero

Ngati mumamwa mowa wambiri, ndikofunikira kuti mudye chakudya chotsatira kapena chotupitsa, ngakhale mutakhala kuti mulibe njala, kuti muleke kuyamwa. Ngati mwadya chakudya kapena mumachita zina, pitani ku chakudya chotsatira kapena chotupitsa.

Sizokhudza kukhala wangwiro, chifukwa kuchira kwathunthu sikungatheke. Ndipogwiritsa ntchito chisankho chotsatira chotsatira bwino.

4. Tiyeni tikambirane za kuyenda

Mungaganize kuti chikhalidwe cha zakudya chingakhale bata pakati pa apocalypse iyi, koma ayi, ikadali pachimake.

Tikuwona zolemba pambuyo pokhudzana ndi kugwiritsa ntchito zakudya zakuthupi kuchiritsa COVID-19 (nkhani, ndizosatheka kwenikweni) ndipo, zachidziwikire, kufunika kochita masewera olimbitsa thupi kuti tipewe kulemera kwaokha.

Kumbukirani, palibe kukakamiza

Choyambirira, zili bwino ngati munganenepetse kupatsirana (kapena nthawi ina iliyonse m'moyo wanu!). Matupi sanapangidwe kuti akhale chimodzimodzi.

Inunso mulibe udindo woti muzichita masewera olimbitsa thupi ndipo simukusowa chifukwa chomveka choti mupumule ndikupuma pang'ono.

Dalirani gulu lanu

Anthu ena amalimbana ndi ubale wosokonezeka kuti azichita masewera olimbitsa thupi pamavuto awo akudya, pomwe ena amawapeza kuti ndi njira yothandiza yothanirana ndi nkhawa komanso kusintha malingaliro awo.

Ngati muli ndi gulu lachipatala, ndikukulimbikitsani kuti mutsatire malingaliro awo okhudzana ndi masewera olimbitsa thupi. Ngati simutero, zingakhale zothandiza kuyang'ana zolinga zanu kumbuyo kochita masewera olimbitsa thupi.

Dziwani zolinga zanu

Mafunso ena omwe mungadzifunse ndi awa:

• Ndikadachitabe masewera olimbitsa thupi ngati sichingasinthe thupi langa konse?
• Kodi ndimatha kumvera thupi langa ndikupuma panthawi yomwe ndimafunikira?
• Kodi ndimakhala ndi nkhawa kapena kudziimba mlandu ndikakhala kuti sindingathe kuchita masewera olimbitsa thupi?
• Kodi ndikuyesera "kupanga" chakudya chomwe ndadya lero?

Ngati kuli kotetezeka kuti muzichita masewera olimbitsa thupi, pali zothandizira zambiri pakadali pano ndi ma studio ndi mapulogalamu omwe amapereka makalasi aulere. Koma ngati simukumva choncho, ndizovomerezeka.

Chotsani zoyambitsa

Chofunika koposa, masewera olimbitsa thupi omwe mungachite ndikusatsata maakaunti ama media omwe amalimbikitsa chikhalidwe cha zakudya ndikukupangitsani kudzimva kuti ndinu achabechabe.

Ndikofunika kuchita mosasamala koma makamaka pano, pomwe sitifunikira zowonjezera kapena zoyambitsa zina kuposa zomwe tili nazo kale.

5. Koposa zonse, chifundo

Mukuchita zomwe mungathe. Kuyimilira kwathunthu.

Miyoyo yathu yasinthidwa, chifukwa chake chonde lolani malo kuti mumve chisoni ndi zotayika ndikusintha komwe mukukumana nako.

Dziwani kuti malingaliro anu ndi ovomerezeka, ngakhale atakhala otani. Palibe njira yolondola yochitira izi pakadali pano.

Ngati mukuyamba kutembenukira ku matenda anu pakadali pano, ndikhulupilira kuti mutha kudzimvera chisoni. Momwe mumadzichitira mukamachita izi ndikofunikira kuposa zomwe mumachita.

Dzipatseni chisomo ndikudziyang'anira nokha. Simuli nokha.

Shira Rosenbluth, LCSW, ndi wogwira ntchito zovomerezeka pachipatala ku New York City. Ali ndi chidwi chofuna kuthandiza anthu kuti azimva bwino mthupi lawo mulimonse momwe angakhalire komanso amagwiritsa ntchito njira zochizira matenda osokonezeka, mavuto akudya, komanso kusakhutira ndi mawonekedwe a thupi pogwiritsa ntchito njira yopanda mbali. Komanso ndi mlembi wa The Shira Rose, blog yotchuka ya kalembedwe ka thupi yomwe yatchulidwa mu Verily Magazine, The Everygirl, Glam, ndi LaurenConrad.com. Mutha kumupeza pa Instagram.