Ungakuphatha Kanjani Ukubuyiswa Kwenkinga Yokudla Ekuhlukanisweni

-Delile

• 1. Ake siqale ngokuxhumeka
• Hlala uxhumana
• Gcina ithimba lakho lokwelashwa liseduze
• Thola ukwesekwa ezinkundleni zokuxhumana
• Kwenze ubusuku be-movie
• 2. Okulandelayo, ukuvumelana nezimo nemvume
• Ukudla okusemathinini kulungile
• Sebenzisa ukudla ukudambisa
• 3. Kepha… uhlelo lungasiza
• Thola isigqi
• Namathela kuhlelo, noma ngabe ungakwenzi
• 4. Masikhulume ngokunyakaza
• Khumbula, ayikho ingcindezi
• Thembela eqenjini lakho
• Yazi izinhloso zakho
• Susa izimbangela
• 5. Ngaphezu kwakho konke, ububele

Lapho uzama kakhulu ukunciphisa umzimba wakho, impilo yakho iyoba ncipha ngokwengeziwe.

Uma imicabango yakho yokuphazamiseka kokudla igcwele njengamanje, ngifuna wazi ukuthi awuwedwa. Awunabugovu noma ungajulile ngokwesaba ukukhuluphala noma ngokulwa nomzimba womzimba njengamanje.

Kwabaningi bethu, izinkinga zethu zokudla ziwukuphela komthombo wethu wokuzizwa siphephile ezweni elizizwa noma yini ngaphandle kwalokho.

Ngesikhathi esigcwele ukungaqiniseki okukhulu nokukhathazeka okwandisiwe, impela-ke kungaba nengqondo ukuzwa ukudonsa ukuze uphendukele emqondweni ongamanga wokuphepha nenduduzo othenjiswa yinkinga yokudla.

Ngifuna ukukukhumbuza, okokuqala nokuphambili, ukuthi ukuphazamiseka kwakho kokudla kukuqambela amanga. Ukuphendukela enkingeni yakho yokudla ngomzamo wokuqeda ukukhathazeka ngeke empeleni kususe umthombo walokho kukhathazeka.

Lapho uzama kakhulu ukunciphisa umzimba wakho, impilo yakho iyoba ncipha ngokwengeziwe. Lapho ujikela kakhulu ekuziphatheni kokuphazamiseka kokudla, isikhala sobuchopho esincane kuzodingeka usebenze ekuxhumaneni okunengqondo nabanye.

Futhi uzoba namandla amancane okusebenzela ukudala impilo ephelele futhi ebanzi okufanele uphile ngaphandle kwenkinga yokudla.

Ngakho-ke, sihlala kanjani kuleso sikhathi kulezi zikhathi ezesabekayo nezibuhlungu?

1. Ake siqale ngokuxhumeka

Yebo, kudingeka sizijwayeze ukugudluza ngokomzimba ukuze sithathe ijika futhi sizivikele thina nabanye abantu. Kepha asidingi ukuziqhelisa ngokwenhlalo nangokomzwelo ohlelweni lwethu lokusekela.

Eqinisweni, kulapho-ke lapho sidinga ukuncika emphakathini wethu kunanini ngaphambili!

Hlala uxhumana

Ukwenza izinsuku ezijwayelekile ze-FaceTime nabangani kubalulekile ukuze uhlale uxhumekile. Uma ungahlela lezo zinsuku ngezikhathi zokudla ukuze uziphendulele, kungasiza ekusekeleni ukutakula kwakho.

Gcina ithimba lakho lokwelashwa liseduze

Uma uneqembu lezokwelapha, sicela uqhubeke ubabona cishe. Ngiyazi ukuthi kungenzeka ingazizwa ifana, kepha kusesezingeni lokuxhuma elibalulekile ekuphulukisweni kwakho. Futhi uma udinga ukwesekwa okunamandla kakhulu, izinhlelo eziningi zokulaliswa ngokwengxenye ziyabonakala manje futhi.

Thola ukwesekwa ezinkundleni zokuxhumana

Kulabo kini abafuna izinsiza zamahhala, baningi odokotela abahlinzeka ngokuxhaswa kokudla ku-Instagram Live khona manje. Kukhona i-akhawunti entsha ye-Instagram, @ covid19eatingsupport, enikela ngokusekelwa kokudla njalo ngehora ngabezempilo base-Health At Every Size emhlabeni jikelele.

Mina (@theshirarose), @dietitiannna, @bodypositive_dietitian, kanye ne- @bodyimagewithbri bangabanye odokotela abambalwa abanikeza ukuxhaswa kokudla ku-Instagram Lives yethu izikhathi ezimbalwa ngesonto.

Kwenze ubusuku be-movie

Uma udinga indlela yokuphumula ebusuku kodwa ulwa nemizwa yesizungu, zama ukusebenzisa i-Netflix Party. Yisandiso ongangeza ekubukeni imibukiso nomngani ngasikhathi sinye.

Kukhona okuthile okududuzayo ngokwazi ukuthi omunye umuntu ukhona eduze kwakho, noma ngabe akekho lapho ngokomzimba.

2. Okulandelayo, ukuvumelana nezimo nemvume

Ngesikhathi lapho isitolo sakho sokudla singase singabi nakho ukudla okuphephile othembele kukho, singazizwa singethusi futhi sisabeka ngendlela emangalisayo. Kodwa ungavumeli inkinga yokudla ingene endleleni yokuthi uzondle.

Ukudla okusemathinini kulungile

Njengoba nje isiko lethu likonakalisa ukudla okucutshunguliwe, okuwukuphela kwento "engenampilo" lapha kungaba ukukhawulela nokusebenzisa isimilo sokuziphatha.

Ukudla okusetshenzisiwe akuyona ingozi; inkinga yakho yokudla. Ngakho-ke beka ukudla okuzinzile okushelefini futhi okusemathinini uma udinga, bese uzinika imvume egcwele yokudla ukudla okutholakalayo.

Sebenzisa ukudla ukudambisa

Uma uqaphela ukuthi ubukade unengcindezi yokudla noma ukuzitika ngokweqile, lokho kunengqondo ngokuphelele.Ukuphendukela kokudla okunethezeka kuyikhono elihlakaniphile nelinobuhlakani lokubhekana nakho, noma isiko lokudla lithanda ukusenza sikholwe ngenye indlela.

Ngiyazi ukuthi kungazwakala njengokuphikisana, kepha ukuzivumela imvume yokuzithambisa ngokudla kubalulekile.

Lapho uzizwa unecala ngokwengeziwe ngokudla okungokomzwelo futhi lapho uzama ngokwengeziwe ukukhawulela “ukwenzela ukuzitika ngotshwala,” umjikelezo uzoqhubeka ngokwengeziwe. Kungaphezulu kokulungile ukuthi kungenzeka uphendukela ekudleni ukuze ubhekane nakho njengamanje.

3. Kepha… uhlelo lungasiza

Yebo, kukhona sonke lesi seluleko se-COVID-19 mayelana nokuphuma kuma-pajama nokusetha uhlelo oluqinile. Kepha ngenxa yokwenza izinto obala, angikaze ngiphume kuma-pajama emasontweni ama-2, futhi ngikulungele lokho.

Thola isigqi

Kodwa-ke, ngikuthola kuwusizo ukuphendukela esimisweni sokudla okuxekethile, futhi lokho kungabaluleke kakhulu kulabo abatakula ukuphazamiseka kokudla okungenzeka bangabi nayo indlala enamandla kanye / noma izinkomba zokugcwala.

Ukwazi ukuthi uzodla kahlanu kuya kwesithupha ngosuku okungenani (ibhulakufesi, isidlo, isidlo sasemini, isidlo, isidlo sakusihlwa, isidlo) kungaba umhlahlandlela omuhle ongawulandela.

Namathela kuhlelo, noma ngabe ungakwenzi

Uma uzitika ngotshwala, kubalulekile ukuthi udle ukudla okulandelayo noma isinongo, noma ngabe awulambile, ukumisa umjikelezo wokukhawulela ukuzitika. Uma weqe ukudla noma wenza ezinye izindlela zokuziphatha, futhi, iya kulokho kudla okulandelayo noma isidlo.

Akukona ukuphelela, ngoba ukululama okuphelele akunakwenzeka. Imayelana nokwenza ukhetho olulandelayo olungcono kakhulu lokutakula.

4. Masikhulume ngokunyakaza

Ungacabanga ukuthi isiko lokudla lizothula phansi phakathi kwalesi apocalypse, kodwa cha, kusasebenza ngokugcwele.

Sibona okuthunyelwe ngemuva kokuthunyelwe mayelana nokudla okuthandwa ngumuntu ukwelapha i-COVID-19 (i-news flash, lokho akunakwenzeka ngokoqobo) futhi-ke, isidingo esiphuthumayo sokuzivocavoca umzimba ukuze ugweme ukuthola isisindo ngokuhlukaniswa.

Khumbula, ayikho ingcindezi

Okokuqala, kulungile uma uzuza isisindo ngokuhlukaniswa (noma nganoma yisiphi esinye isikhathi sempilo yakho!). Imizimba ayenzelwe ukuhlala ifane.

Unesibopho sokuzivocavoca futhi awudingi sizathu sokuphumula futhi uthathe ikhefu ekunyakazeni.

Thembela eqenjini lakho

Abanye abantu balwa nobudlelwano obuphazamisekile ukuzivocavoca ezinkingeni zabo zokudla, kanti abanye bakuthola kuyindlela ewusizo ngempela yokuqeda ukukhathazeka nokwenza ngcono imizwa yabo.

Uma uneqembu lokwelashwa, ngingakukhuthaza ukuthi ulandele izincomo zabo maqondana nokuzivocavoca umzimba. Uma ungakwenzi, kungasiza ukubheka izinhloso zakho ngemuva kokuzivocavoca umzimba.

Yazi izinhloso zakho

Eminye imibuzo ongazibuza yona ingaba:

• Ngabe ngisazozivocavoca uma bekungeke kushintshe umzimba wami nakancane?
• Ngingakwazi yini ukulalela umzimba wami bese ngithatha amakhefu lapho ngiwadinga?
• Ingabe ngizizwa nginexhala noma nginecala lapho ngingakwazi ukuzivocavoca?
• Ngabe ngiyazama "ukubuyisela" ukudla engikudlile namuhla?

Uma kuphephile ukuthi ungazivocavoca, kunezinsizakusebenza eziningi njengamanje ezinama-studio nezinhlelo zokusebenza ezinikeza amakilasi amahhala. Kepha uma ungazizwa uthanda, lokho kwamukeleka ngokuphelele futhi.

Susa izimbangela

Okubaluleke kakhulu, ukuzivocavoca okuhle kakhulu ongakwenza kungalandeli noma yimaphi ama-akhawunti wezokuxhumana akhuthaza isiko lokudla futhi akwenze uzizwe ungaziphethe kahle.

Kubalulekile ukwenza ngaphandle kokunaka kepha ikakhulukazi manje, lapho singadingi ezinye izingcindezi noma izingcindezi ezingeziwe kunalokho esivele sinakho.

5. Ngaphezu kwakho konke, ububele

Wenza konke okusemandleni akho. Isitobha esigcwele.

Izimpilo zethu zonke ziguqulwe phansi, ngakho-ke ngicela uzinike isikhala sokudabuka ngokulahlekelwa nezinguquko obhekene nazo.

Yazi ukuthi imizwa yakho isebenza, noma ngabe iyini. Ayikho indlela elungile yokuphatha lokhu njengamanje.

Uma uzithola uphendukela enkingeni yakho yokudla njengamanje, ngiyethemba ungazinikeza uzwela. Indlela oziphatha ngayo ngemuva kokuhlanganyela ekuziphatheni kubaluleke kakhulu kunendlela oziphethe ngayo.

Zinike umusa futhi ube mnene nawe. Awuwedwa.

UShira Rosenbluth, i-LCSW, ungusonhlalakahle onelayisense emitholampilo eNew York City. Unesifiso sokusiza abantu bazizwe bengcono kakhulu emzimbeni yabo nganoma yisiphi isayizi futhi egxile ekwelapheni ukudla okungakhubazekile, ukuphazamiseka kokudla, nokungagculiseki kwesithombe somzimba usebenzisa indlela engathathi hlangothi. Ungumbhali we-The Shira Rose, ibhulogi yesitayela esithandwayo yomzimba evezwe kuVerily Magazine, The Everygirl, Glam, nakuLaurenConrad.com. Ungamthola ku-Instagram.