Chifukwa Chake Tiyeneradi Kuthetsa Ndemanga za "Kupatula 15"

Zamkati

• Chifukwa Chomwe Kuwononga Thupi Uku Kumachitika Pompano
• Momwe Mungachitire ndi Kusintha Kwa Thupi Lanu
• Chotsani Chikakamizo cha Kuchita Zinthu Zonse
• Onani Zomwe Mumalemba
• Sinthani Maganizo Anu
• Onani Zochita Zanu Zakudya
• Ganizirani Ntchito Yolimbitsa Thupi Pazokha Zanu
• Onaninso za

Patha miyezi tsopano kuchokera pamene Coronavirus adatembenuza dziko lapansi ndi mkati. Ndipo pomwe dziko lonse limayamba kutsegulidwanso ndipo anthu ayamba kukumbukiranso, pamakhala zokambirana zochulukirapo pa intaneti za "kupatula 15" komanso kunenepa. Kusaka kwaposachedwa pa Instagram kuwulula zoposa zolemba za 42,000 pogwiritsa ntchito # quarantine15 hashtag. Ambiri amaponyera uku ndi nthabwala, kukhala ndi malingaliro opepuka pa chinthu chomwe, makamaka, chitha kuwononga thanzi la anthu ambiri.

M'tsogolo, chifukwa chiyani mawu omwe akuwoneka ngati a NBD alidi vuto, chifukwa chiyani tiyenera kusiya ndi "quarantine 15" nkhani, komanso momwe mungayankhirenso lingalirolo ngati mukulimbana ndi kusintha kwa thupi masiku ano.

Chifukwa Chomwe Kuwononga Thupi Uku Kumachitika Pompano

Tiyeni tiyambe ndizoyambira ndikufotokozera chifukwa chake aliyense ali ndi chidwi chokhudzana ndi matupi awo pompano.

Zambiri zimafikira pamiyoyo yoti miyoyo ya aliyense yaponyedwa mu chisokonezo, ndikuwonongeka kwathunthu kwa zochitika ndi zochitika zonse zanthawi zonse. "Dziko likakhala lopanda kuwongolera, malingaliro adzafunafuna malo aliwonse omwe mungamve kukhala olamulira, ndipo kulemera nthawi zambiri ndichimodzi mwazinthu izi," akufotokoza Alana Kessler, M.S., R.D., katswiri wazakudya wathanzi komanso wathanzi. "Zitha kuwoneka zopanda pake komanso ngati zikuchokera pamalo abwino, koma pali chinyengo pamalingaliro awa kuti china chake chikufunika kapena chingakonzeke kutengera kulemera kwanu. Kunenepa kumakhala kosavuta kugwiritsira ntchito munthawi zosatsimikizika."

Couple kuti momwe media media ingasinthire chilichonse kukhala juggernaut yopezeka paliponse (onani zitsanzo zina zokhudzana ndi coronavirus monga kuphika mkate wa nthochi ndi thukuta la tayi), ndipo mutha kukhala ndi vuto lalikulu. "Tikawona kuti anthu ambiri ali ndi nkhawa za 'kupatula 15,' zimasinthiratu ndipo zimapangitsa kuti anthu azikhala mozungulira chikhulupiriro ichi," akutero a Kessler. "Zimasinthasintha ndikukupatsani malingaliro awa kuti ndi bwino kumangotengeka nazo chifukwa wina aliyense ali nazo."

Kuyala kwa siliva pano? Anthu akuyankhula za mutu womwe nthawi zambiri umasankhidwa mwapadera. Kuopa kunenepa ndi kowopsa ndipo pali zifukwa zambiri zomwe anthu samayankhulira, akuwonjezera Kessler. Kupanga zomwe mungakambirane (komanso momwe mungalumikizirane ndi anthu ena ndikuzindikira kuti simuli nokha) zitha kukhala zothandiza - ngakhale kulimbikitsidwa nthawi zonse "kupatula kulemera kwapadera = koipa" kumatha kukutsimikizirani kuti ndizovuta mukadapanda kutero mwina sanali kusamala.

Kulemera kumakhalanso malo omwe mungapezeko mwayi wochita bwino. Kwa anthu ambiri, kumverera kwachitukuko ndi monga kuti tikukwaniritsa chinachake ndi ochepa masiku ano; malingaliro anu amakupusitsani kuganiza kuti kuonda kungakupatseni lingaliro lochita china, koma kukuwonongerani kudzidalira kwanu, akutero Kessler.

Popanda kutchula, kuyankhula kwanthawi zonse kolemetsa kumatha kukhala kopatsa chidwi kwa omwe akuthetsa mavuto okhudzana ndi chakudya komanso mawonekedwe amthupi, akuwonjezera Tory Stroker, MS, RD, CDN, walangizi wanzeru wodziwa kudya komanso wazakudya payekha, yemwe amayang'ana kwambiri pakupatsa mphamvu akazi kuti aleke kutengeka ndi zakudya komanso kudya. Ndipo ilo si gulu laling'ono la anthu; Anthu 30 miliyoni ali ndi vuto linalake lamadyedwe, akutero. Mtundu uwu wa "kupatula okwana 15" utha kubweretsa mantha ambiri ndikupangitsa kuti anthu omwe amaletsa kudya azidya kwambiri, komanso kupangitsa kuti anthu azitha kudya komanso kusamba chifukwa amadzimva kuti alibe thandizo ndipo akukumana ndi zovuta, atero a Kessler . (Zokhudzana: Chifukwa Chake Kukhala Kwathu Ndi Chakudya Pomwe Kudziyimitsa Kokha Ndikundivutitsa Kwambiri)

Tisaiwale kuti sikungonena za kunenepa kokha komwe kumachulukitsidwa, komanso kupsinjika kwathunthu. Ndipo tikudziwa kuti kupsinjika ndi komwe kumayambitsa zinthu zambiri, kuphatikiza kudzuka kwa zinthu zomwe zidalipo kale ndi njira zopanda thanzi pakudya, atero katswiri wazamisala Ramani Durvasula, Ph.D., katswiri wa Tone Networks.

Ngakhale mutalowa muzinthu zonsezi popanda nkhani zokhudzana ndi chakudya, kuyankhula kosalekeza za kulemera kwa thupi kumatha kuyamba kukuchititsani mantha - mukupeza mauthenga apansi omwe amakupangitsani kuti muyambe kuganiza za kulemera ndi chakudya mopanda thanzi. , akuwonjezera Kessler. "Sikuti izi zonse zimangokhala m'miyambo yomwe ili ndi mphekesera zomwe anthu amakhala nazo kale za kulemera ndi mawonekedwe ndi chakudya, koma zitha kupanganso malingaliro atsopano pamitu iyi," akuwonjezera a Durvasula. Amanenanso kuti si mtundu wa mameseji okha komanso kuchuluka kwake komanso nthawi yomwe mumawononga. Anthu tsopano ali ndi nthawi yochulukirapo kuposa kale kuti azingoyang'ana pazama TV kapena kuwerenga zonse zokhudzana ndi kudzipatula komanso kunenepa ndipo pamapeto pake samadzimva bwino, akuwonjezera.

Ngakhale, zowonadi, aliyense ali ndi ufulu womvera momwe thupi lawo lingasinthire panthawi yokhala kwaokha, kunena malingaliro amenewo kumatha kukhala kovulaza komanso kovulaza kwa iwo omwe ali ndi matupi akuluakulu: "Chikhalidwe chazakudya ndichofala kwambiri komanso chopanda mafuta. kuti sitiganiza zakukhumudwitsa kwa iwo omwe ali m'matupi akuluakulu akuwona anthu m'matumba ang'onoang'ono akudandaula kuti sangakwanitse kulowa mu ma jinzi, "atero a Stroker. (Zogwirizana: Kodi Mungakonde Thupi Lanu Koma Mukufunabe Kusintha?)

Mfundo yofunika: Kulankhula pafupipafupi za "kupatula" 15 sikukuthandiza thupi la aliyense (kapena malingaliro).

Momwe Mungachitire ndi Kusintha Kwa Thupi Lanu

Chifukwa chake, mungatani ngati mukukumana ndi nkhawa zakusintha kwa thupi mochedwa? Choyamba komanso chofunika kwambiri, ino ndi nthawi yoti muzimasuka nanu. Ino si nthawi yanthawi zonse — tili pakati pa mliri womwe sunachitikepo. Kuyesera kutanthauzira molunjika zolinga ndi machitidwe kuchokera ku moyo wa pre-COVID sikungagwire ntchito.

Chotsani Chikakamizo cha Kuchita Zinthu Zonse

Ngati mukuona kuti mukufunitsitsa kugwiritsa ntchito nthawi ino kuti mupange zosangalatsa zatsopano, PR a 10K, kapena pomaliza mupeze zovuta za yoga, pitani nazo. Koma palibe chilichonse - kubwereza, palibe cholakwika ndi kungochita zomwe inu muyenera kuchita kuti muzitha tsiku lililonse.

Ndipo ino si nthawi yakukwaniritsa chilichonse chachikulu: Maslow's Hierarchy of Needs, chiphunzitso chodziwika bwino chamaganizidwe, chimatsimikizira kuti zosowa za anthu zimapangidwa ngati piramidi, ndipo titha kungokwera mmwamba pambuyo pamulingo uliwonse wapitawo kukhuta. Pakali pano, mlingo wapansi—chakudya, madzi, pogona—ndi wovuta kupeza kwa anthu ena, ndipo mlingo wotsatira—zofunikira zachitetezo, kuphatikizapo kusunga banja lanu lathanzi—ndi wovuta kwambiri tsopano, akutero Durvasula. Gawo lotsatira - chikondi ndi kuyanjana - likulembedwanso kwa anthu ambiri chifukwa simungaone okondedwa kapena kucheza ndi abwenzi komanso abale (kapena, ahem, kucheza ndi aliyense). Njira izi zikakhala zovuta kwambiri, zimakhala zovuta kwambiri kuposa masiku onse kuti mufike pachimake pomwe mungayambire kupanga ndikukwaniritsa zolinga zamtundu uliwonse. Chifukwa chake tulukani ngati simunalembetseko kabati yanu yoyikira.

"Tonsefe tayiwala kuti kupatula anthu ena ndiwopanikiza, kuteteza mabanja kukhala otopetsa, ntchito zosintha ndizopanikiza," akutero a Durvasula. "Tikapanikizika, timakhala ochepa pakufika podzipangira okha, pamwamba penipeni pa piramidi. Chepetsani bar. Simukuyenera kulemba buku lodziwika bwino ku America kapena kuphunzira kukhala mlimi wamba Ingokuchitirani inu, khalani okoma mtima, khalani okumbukira, okhululuka. "

Onani Zomwe Mumalemba

Malinga ndi zochitika zenizeni, kuchita zapa media media ndikuyeretsa ndikusuntha kwabwino. "Tsatirani aliyense amene akumva kuti akuyambitsa, kapena akuyankhula zoipa kwa thupi lawo kapena anthu ena. Yambani kutsatira otsutsa ndi akatswiri omwe amalankhula zabwino za matupi awo komanso ali m'matupi osiyanasiyana," atero a Stroker, omwe akuwonetsa kuti awonetsetse mndandanda wazinthu zokhudzana ndi thupi Otsatsa pa Instagram.

Sinthani Maganizo Anu

Muthanso kuyamba kutchulanso lingaliro loti "kupatula" 15 "ndikudzifunsa nokha komwe mantha akusunthira thupi lanu akuchokera, akuwonjezera Stroker. "Mafuta sikumverera, chifukwa ino ikhoza kukhala nthawi yakukumba mozama," akutero. Kessler akuvomereza kuti: "Vomerezani kuti mukumva kukhudzidwa ndi lingaliro loti munthu wodwalayo apatulidwe 15, kenako zindikirani kuti kuyankha uku ndi chizindikiro cha china chake ndikumverera komwe kumatha kubisala chifukwa chapanenepa." (Zogwirizana: Zinthu 12 Zomwe Mungachite Kuti Muzimva Thupi Lanu Pompano)

Yesetsani kupanga malingaliro anu omwe mumatha kuwawerenga mukamamva izi; itha kukhala chinthu chophweka ngati kupuma katatu ndikudziuza kuti, 'Ndakwana,' akulangiza.Kulandira kutuluka ndi kuyenda kwa thupi lanu monga chinyezimiro cha moyo ndi njira yabwino yosinthira, akuwonjezera Kessler.

Matupi athu amayenera kukhalamo, zomwe zikutanthauza kuti asintha ndikupitiliza kutithandiza momwe angathere pomwe tili ndi mwayi wokhala athanzi komanso amoyo. Kuyandikira kulemera kulikonse kuchokera pamalingaliro awa kungapangitse kuvomereza komanso kuyamikira mapaundi owonjezerawo.

Alana Kessler, M.S., RD.

Onani Zochita Zanu Zakudya

Ponena za chakudya ndi zomwe mukudya, inde, mungafune kukumba pang'ono ngati kudya kwanu kwasintha kwambiri panthawiyi, adalangiza a Stroker. "Kumbali imodzi, mukufuna kudzifufuza nokha koma kumbukirani, ndi mliri. Ndikofunika kukhala osinthasintha komanso okoma mtima komanso achifundo, osadzilanga kapena kudziimba mlandu pazomwe mukudya," akutero.

Tsopano ingakhalenso nthawi yabwino yofufuza kadyedwe koyenera, komwe sikuli zakudya kapena kuchepa thupi, kutsindika Stroker, koma m'malo mofufuza ubale wanu ndi chakudya kuchokera kumalingaliro odzisamalira. Ndizovuta, zosagwirizana ndi mzere zomwe zingafune kuthandizidwa ndi akatswiri azakudya komanso/kapena othandizira, akuwonjezera, ngakhale pali zinthu zina zomwe mungayambe kuzifufuza ngati mukufuna kudziwa za lingalirolo.

"Voterani njala yanu musanadye chakudya ndikukwaniritsa kukhuta kwa 1-10, ndiye zindikirani ndikuwona komwe mukufikira, kutengera mtundu uliwonse wazomwe zikuchitika," akutero. (Amalimbikitsanso kuti awerenge bukuli Kudya Mwachilengedwe, ngati lingaliro limakusangalatsani.) Koma kumapeto kwa tsikuli, izi ndizokhudza kudzifunsa nokha, osaweruza, akutero a Stroker. Ndipo, ngati simukumva ngati ino ndi nthawi yoyenera kuti muyambe kufufuza ubale wanu ndi chakudya, bwererani mpaka moyo ukhale wokhazikika ndipo mukumva okonzeka, akutero.

Ganizirani Ntchito Yolimbitsa Thupi Pazokha Zanu

Lingaliro la "quarantine 15" limadzazanso ndi kutsindika pakuchita masewera olimbitsa thupi, ndi 'kukakamiza' kwakunja kuti muwonjezere nthawi yowonjezereka yomwe simukusuntha kapena kudya kwambiri. M'malo mongoganiza za masewera olimbitsa thupi ngati njira yothetsera zopatsa mphamvu, onetsetsani kuti mukusuntha kuti mumve bwino.

Poyambira, "ganizirani za mtundu wanji wa mayendedwe omwe mungapange ngati palibe lonjezano la kusintha kwa thupi monga kuchepa thupi, kapangidwe ka thupi, kapena mphamvu," akutero Stroker. Njira ina yothandiza? "Dziyang'anireni nokha ndikuganiza momwe mumamvera mukamachita masewera olimbitsa thupi komanso momwe mumamvera mukatha," akuwonjezera. "Cholinga chake ndikupeza mitundu yoyenda yomwe mumakonda komanso kumva bwino m'thupi lanu."

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