Kungani Sidinga Ngempela Ukuqeda Izinkulumo "Zokuhlukaniswa 15".

-Delile

• Kungani Lokhu Ukuqaphela Umzimba Kuyenzeka Njengamanje
• Ungabhekana Kanjani Nezinguquko Zomzimba Wokuhlukaniswa
• Yehlisa Ingcindezi Yokwenza Zonke Izinto
• Hlola okokufaka kwakho kwemidiya
• Qamba kabusha Imizwa Yakho
• Bheka Imikhuba Yakho Yokudla
• Linganisa Iqhaza Lokuzivocavoca Ekuvalelweni Kwakho
• Buyekeza kwe-

Sekuyizinyanga eziningi selokhu iCoronavirus yaguqula umhlaba wabhekisa phezulu nangaphakathi ngaphandle. Futhi njengoba ingxenye enkulu yezwe iqala ukuvulwa kabusha futhi abantu beqala ukuvela kabusha, ziya ngokuya ziba nezingxoxo ku-inthanethi mayelana "ne-quarantine 15" kanye nesisindo esibangelwa ukukhiya. Ukusesha kwakamuva ku-Instagram kuveze okungaphezulu kokuthunyelwe okungu-42,000 kusetshenziswa i- # quarantine15 hashtag. Abaningi bayijikijela behlekisa, benesimo sengqondo sokuthatheka ngento ethile, empeleni, engalimaza kakhulu impilo yengqondo yabantu abaningi.

Phambili, kungani le nkulumo ebukeka njenge-NBD empeleni iyinkinga, kungani sidinga ukuyiyeka ngale nkulumo "yokuhlukaniswa kwabantu abangu-15", nokuthi ungawubhala kanjani umqondo kabusha uma unenkinga yokushintsha komzimba kulezi zinsuku.

Kungani Lokhu Ukuqaphela Umzimba Kuyenzeka Njengamanje

Ake siqale ngezisekelo futhi sikhiphe ukuthi kungani wonke umuntu egxile kakhulu emizimbeni yabo njengamanje.

Okuningi kuphumela eqinisweni lokuthi izimpilo zawo wonke umuntu zifakwe esiphithiphithini, nokuphazamiseka okuphelele cishe kwazo zonke izindlela ezivamile nemisebenzi. "Lapho umhlaba ungasalawuleki, ingqondo izobheka noma iyiphi indawo lapho ungazizwa ulawula khona, futhi isisindo ngokuvamile singenye yalezo zinto," kuchaza u-Alana Kessler, M.S., R.D., uchwepheshe osebenzayo futhi ophelele wokondleka nokuphila kahle. "Kungabonakala kungasoleki futhi kufana nokuthi kuvela endaweni enhle, kodwa kunobuqili kulo mqondo wokuthi kukhona okudingeka noma okungalungiswa ngokuya ngesisindo sakho. Isisindo kuba lula ukusisebenzisa ngezikhathi zokungaqiniseki."

Couple ukuthi ngendlela imithombo yezokuxhumana ingaguqula noma yini ibe yi-juggernaut ekuyo yonke indawo (bona ezinye izibonelo ezihlobene ne-coronavirus ezinjengebhanana lokubhaka isinkwa kanye ne-tie-dye sweatsuit), futhi ungagcina unenkinga enkulu. "Lapho sibona ukuthi abantu abaningi bakhathazekile 'ngokuhlukaniswa 15,' kuyenza ibe yinto ejwayelekile futhi kudale nomqondo womphakathi ngale nkolelo engenampilo," kusho uKessler. "Iyayijwayeza futhi ikunikeze lo muzwa wokuthi kulungile ukuthi uzithathele yona ngoba wonke umuntu unakho."

Ulwelwesi lwesiliva lapha? Abantu bakhuluma ngesihloko okuvame ukusetshenzwa ngaso sodwa. Ukwesaba ukuzuza kwesisindo kuyesabeka futhi kunezizathu eziningi zokuthi kungani abantu bengakhulumi ngakho, engeza uKessler. Ukwakha isimo lapho kungaxoxwa khona (futhi lapho ungahlobana khona nabanye abantu futhi ubone ukuthi awuwedwa) kungasiza — yize ukugcizelelwa njalo "kokuhlukaniswa kwesisindo = okubi" kungakukholisa ukuthi kuyinkinga uma kungenjalo wena kungenzeka ukuthi akabanga nandaba.

Isisindo siphinde sibe yindawo lapho ungathola khona uhlobo lomuzwa wokufeza okuthile. Kubantu abaningi, imizwa yokukhiqiza futhi njengokuthi sifeza okuthile kuncane futhi kukude kakhulu kulezi zinsuku; ingqondo yakho ikukhohlisa ukuthi ucabange ukuthi ukuncipha kuzokunika lo mqondo wokwenza okuthile, kodwa kuwukuxhaphaza ukuzethemba kwakho kule nqubo, kusho uKessler.

Ingasaphathwa eyokuthi, inkulumo eqhubekayo yokuzuza isisindo ingaba yimbangela enkulu kulabo ababhekana nezindaba ezithinta ukudla nesithombe somzimba, kwengeza u-Tory Stroker, MS, RD, CDN, umeluleki oqinisekisiwe ophathelene nokudla onembile kanye nodokotela wezokudla emsebenzini wangasese, ogxile ekunikezeni amandla. abesifazane ukuze bagqashule ekudleni nasekudleni. Futhi lelo akulona iqembu elincane labantu; Abantu abayizigidi ezingama-30 bahlushwa uhlobo oluthile lokuphazamiseka kokudla, usho kanje. Lolu hlobo lwemiyalezo ethi "quarantine 15" lungafaka ukwesaba okukhulu futhi lubangele abantu abakhawulela ukudla ukuthi benze kanjalo nangokwengeziwe, futhi lwenza abantu babe maningi amathuba okuthi bazitika futhi bahlanze ngoba bazizwa bengenakuzisiza futhi babhekene nemizwa eyinkimbinkimbi, kusho uKessler. . (Kuhlobene: Kungani Ukuba Ekhaya Ngokudla Ngesikhathi Sokuvalelwa Kungibangela Kangaka)

Masikhumbule ukuthi akuyona nje inkulumo mayelana nokuzuza kwesisindo eyandisiwe, kepha namazinga okuphela kwengcindezi nawo. Futhi siyazi ukuthi ingcindezi iyimbangela yezinto eziningi, kufaka phakathi ukuvuswa kwezinkinga esezivele zikhona kanye namaphethini angenampilo azungeze ukudla, kuphawula isazi sokusebenza kwengqondo emitholampilo uRamani Durvasula, Ph.D., isazi seTone Networks.

Noma ungene kuyo yonke le nto ngaphandle kwezinkinga ezihlobene nokudla, ukukhuluma okungapheli ngokuthola isisindo ngokuhlukaniswa komzimba kungaqala ukukwenza uzizwe uthukile — uthola imilayezo engaphansi ekwenza uqale ukucabanga ngesisindo nokudla ngendlela engenampilo , uyanezela uKessler. "Akukhona nje ukuthi konke lokhu kudlala emaphethini akhona wokuduma okungenzeka ukuthi abantu sebenakho cishe mayelana nesisindo nokuma nokudla, kepha kungadala nemibono emisha ngalezi zihloko," kunezela uDurvasula. Uphinde aveze ukuthi akulona nje uhlobo lwemiyalezo kodwa ubukhulu bayo nesikhathi esichithwa kudliwa. Abantu manje banesikhathi esingaphezu kwesikhathi sokuqaqa imithombo yezokuxhumana noma bafunde konke ngokuhlukaniswa kanye nokuzuza kwesisindo futhi ekugcineni bangazizwa kahle ngabo, uyanezela.

Ngenkathi kunjalo, wonke umuntu unelungelo lokuzwa imizwa yakhe ngendlela umzimba wakhe ongashintsha ngayo ngesikhathi sokuhlukaniswa, ukuzwakalisa leyo micabango nakho kungalimaza kakhulu futhi kulimaze labo abasemizimbeni emikhulu: "Isiko lokudla lidlange kakhulu futhi linamafutha-phobic ukuthi asicabangi ukuthi kungabacasula kanjani labo abasemizimbeni emikhulu ukubona abantu abasemizimbeni emincane bekhala ngokuthi abakwazi ukungena kumajini abo, "kusho uStroker. (Okuhlobene: Ungawuthanda Umzimba Wakho bese Ufuna Ukuwuguqula?)

Iphuzu elibalulekile: Inkulumo eqhubekayo mayelana "ne-quarantine 15" AKUWENZI umzimba (noma ingqondo) yanoma ubani okuhle.

Ungabhekana Kanjani Nezinguquko Zomzimba Wokuhlukaniswa

Ngakho-ke, yini ongayenza uma, empeleni, uzizwa ucindezelekile mayelana nezinguquko zomzimba kusukela kamuva? Okokuqala nokubaluleke kakhulu, manje yisikhathi sokukhululeka kuwe. Lezi akuzona izikhathi ezijwayelekile — siphakathi kobhadane olungakaze lube khona. Ukuzama ukuhumusha ngokuqondile izinjongo nezindlela ezisuka empilweni yangaphambi kwe-COVID ngeke kusebenze.

Yehlisa Ingcindezi Yokwenza Zonke Izinto

Uma uzizwa ukhuthazekile ukusebenzisa lesi sikhathi ukwenza umdlalo wokuzilibazisa omusha, PR a 10K, noma ekugcineni ufunde kahle i-yoga pose eyinselele, yithathe. Kepha akukho lutho — ukuphinda, akukho — okungalungile ngokwenza nje lokho wena okudingeka ukwenze ukuze uqede usuku ngalunye.

Futhi lesi akusona neze isikhathi sanoma iluphi uhlobo lwempumelelo enkulu yomuntu siqu: Isigaba Sabaphathi bakwaMaslow, umbono owaziwa ngokwengqondo, sungula ukuthi izidingo zabantu zakhiwe njengephiramidi, futhi singanyukela phezulu kuphela ngemuva kokuthi izinga ngalinye langaphambilini selenziwe wanelisekile. Okwamanje, izinga lesisekelo — ukudla, amanzi, indawo yokuhlala — kunzima ukutholela abanye abantu, kanti izinga elilandelayo — izidingo zokuphepha, kubandakanya nokugcina umndeni wakho uphilile — zifuna kakhulu manje, kusho uDurvasula. Isinyathelo esilandelayo — uthando nobudlelwano — naso siyabhalwa kubantu abaningi ngoba awukwazi ukubona abantu obathandayo noma ukuchitha isikhathi nabangane nomndeni (noma, ahem, ukuqoma noma ubani). Lapho lezi zinyathelo zokuqala zinzima kakhulu, kunzima kakhulu kunokujwayelekile ukufika esiqongweni lapho ungaqala khona ukudala nokufeza zonke izinhlobo zezinhloso zakho. Ngakho-ke phuma uma ungakabhalisi umbala ekhabetheni lakho le-sock.

"Sonke siyakhohlwa ukuthi ukuhlukaniswa kwabantu bodwa kungukucindezela, ukugcina imindeni iphephile kuyisimo sokuxineka, imisebenzi eguqukayo iyinkinga," kusho uDurvasula. "Uma sicindezelekile, silinganiselwe ekufinyeleleni ezingeni lokuzenzela, phezulu kakhulu kwephiramidi. Yehlisa ibha. Awudingi ukubhala inoveli enkulu yaseMelika noma ufunde ukuthi ungaba ngumlimi ophilayo kanjani . Yenza nje wena. Zijwayeze ukuzicabangela. Qaphela. Zixolele."

Hlola okokufaka kwakho kwemidiya

Ngokuya ngezenzo ezibonakalayo, ukwenza imithombo yezokuxhumana kuhlanzeke kahle isinyathelo esihle. "Yeka ukulandela noma ngubani ozizwa edala, noma okhuluma kabi ngomzimba wakhe noma abanye. Qala ukulandela abagqugquzeli nodokotela abakhuluma kahle ngemizimba futhi futhi basemizimbeni ehlukene kakhulu," kusho uStroker, ophakamisa ukuthi kubhekwe lolu hlu lwe-body-positive Ama-Instagrammers.

Qamba kabusha Imizwa Yakho

Ungaqala futhi ukuqamba kabusha lo mqondo ophelele "wokuhlukaniswa 15" ngokuzibuza ukuthi ukwesaba ukushintsha komzimba wakho kuvela kuphi, kungeza uStroker. "Amafutha akuwona umuzwa, ngakho-ke lesi kungaba yisikhathi sokumba ujule," usho kanje. UKessler uyavuma: "Vuma ukuthi unempendulo engokomzwelo emcabangweni wokuhlukaniswa okuhlukanisiwe okungu-15, bese uqaphela ukuthi le mpendulo iwuphawu lokunye futhi nemizwa engahle icashe ngaphansi kwengcindezi yokuthola isisindo." (Okuhlobene: Izinto Ezingu-12 Ongazenza Ukuze Uzizwe Umuhle Emzimbeni Wakho Njengamanje)

Zama ukwakha i-self-mantra ukuze ufunde noma nini lapho le mizwa ivela; kungaba into elula njengokudonsa umoya kathathu bese uzitshela ukuthi, 'Sekwanele,' uyeluleka.Ukwamukela ama-ebbs nokugeleza komzimba wakho njengesibonakaliso sempilo nakho kuyindlela enhle yokuqamba kabusha, kungeza uKessler.

Imizimba yethu yenzelwe ukuhlala kuyo, okusho ukuthi izoshintsha futhi iqhubeke nokusisekela ngendlela engcono kakhulu ngenkathi sinenhlanhla yokuba nempilo nokuphila. Ukusondela kunoma yikuphi ukuzuza kwesisindo kulo mbono kungakha umuzwa wokwamukelwa ngisho nokwazisa ngalawo maphawundi angeziwe.

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

Bheka Imikhuba Yakho Yokudla

Njengoba kumayelana nokudla nokuthi yini oyidlayo, yebo, ungahle uthande ukumba ujule kancane uma ukudla kwakho kushintshe kakhulu ngalesi sikhathi, kweluleka uStroker. "Ngakolunye uhlangothi, uyafuna ukuzihlolela ngokwakho kodwa khumbula, wubhadane. Kubalulekile ukuguquguquka ube nomusa nozwela, futhi ungazijezisi noma uzizwe unecala ngalokho okudlayo," esho.

Manje futhi singaba yisikhathi esihle sokuhlola ukudla okunembile, okungesikho okokudla noma okwehlisa isisindo, kugcizelela iStroker, kepha kunalokho ngokuhlola ubudlelwane bakho nokudla kusuka engqondweni yokuzinakekela. Kuyinqubo eyinkimbinkimbi, engaqondile engadinga usizo lwe-dietitian kanye/noma umelaphi, uyanezela, nakuba kunezinto ongaqala ukuzihlola uma ufuna ukwazi ngalo mqondo.

"Linganisela ukulamba kwakho ngaphambi kokudla nokusutha kwakho ngemuva kwesilinganiso se-1-10, bese unaka futhi ubone ukuthi ufika kuphi, unake noma yiluphi uhlobo lwamathrendi," esho. (Uphinde ancoma ukuthi uhlole incwadi Intuitive Eating, uma umqondo ukuthakasela.) Kodwa ekugcineni kosuku, lokhu kumayelana nokuba nelukuluku lokwazi ngawe, ungahluleli, ukhomba uStroker. Futhi, uma ungazizwa sengathi lesi yisikhathi esifanele sokuqala ukuhlola ubudlelwano bakho nokudla, bubuyisele emuva kuze kube yilapho impilo izinzile futhi uzizwa ulungile, esho.

Linganisa Iqhaza Lokuzivocavoca Ekuvalelweni Kwakho

Umqondo "wokuhlukaniswa ngokuhlukaniswa 15" nawo ulayishwe ngokugcizelelwa kokuvivinya umzimba, 'nengcindezi' yangaphandle yokwenza umsebenzi owengeziwe ukwenza sonke isikhathi esingeziwe esichithwe singanyakazi futhi / noma sidla kakhulu. Esikhundleni sokucabanga ngokuvivinya umzimba njengendlela yokushisa ama-calories, gxila ekuthuthumeleni ukuze uzizwe ungcono.

Njengesiqalo, "cabanga ukuthi hlobo luni lokunyakaza obungalwenza uma kungekho sethembiso sokushintsha komzimba njengokuncipha, isisindo somzimba, noma amandla," kusikisela uStroker. Omunye umkhuba owusizo? "Zihlolele wena bese ucabanga ukuthi uzizwa kanjani ngesikhathi sokuzivocavoca umzimba nokuthi uzizwa kanjani ngemuva kwalokho," uyanezela. "Inhloso ukuthola izindlela zokunyakaza ozithandayo futhi ozizwa kahle emzimbeni wakho."

Buyekeza kwe-