Me Yasa Muke Bukatar Mu Kashe Ƙarshen Maganar "Keɓe 15".

Wadatacce

• Shiyasa Wannan Damuwar Jiki Ke Faruwa A Yanzu
• Yadda ake Magance Canje -canjen Jiki na Keɓewa
• Saki Matsi don Yin Duk Abubuwan
• Duba Shigarwar Mai jarida ku
• Reframe Your Feelings
• Kalli Halayen Ku Na Cin Abinci
• Kimanta Matsayin Motsa Jiki A Cikin Keɓewar Ku
• Bita don

Yanzu watanni ne tun bayan da Coronavirus ya juyar da duniya sama da waje. Kuma yayin da yawancin ƙasar ke fara buɗewa kuma mutane sun fara sake komawa, ana ƙara yin taɗi akan layi game da "keɓewa 15" da haɓaka nauyi. Binciken da aka yi kwanan nan akan Instagram ya bayyana sama da posts 42,000 ta amfani da #keɓewa hashtag. Mutane da yawa suna jujjuya shi cikin raha, suna ɗaukar ɗabi'a mara kyau ga wani abu wanda, a zahiri, na iya yin illa ga lafiyar hankalin mutane da yawa.

Gaba, me yasa wannan alamar NBD da gaske lamari ne, me yasa muke buƙatar barin shi da wannan “keɓewa 15” magana, da kuma yadda zaku iya sake fasalin manufar idan kuna gwagwarmaya da canjin jiki a kwanakin nan.

Shiyasa Wannan Damuwar Jiki Ke Faruwa A Yanzu

Bari mu fara da abubuwan yau da kullun kuma mu kwashe dalilin da yasa kowa ya fi mai da hankali sosai ga jikinsu a yanzu.

Da yawa daga ciki yana tafiya zuwa gaskiyar cewa rayuwar kowa an jefa ta cikin rudani, tare da rushewar kusan dukkanin ayyukan yau da kullun. Alana Kessler, MS, RD, ƙwararriyar ƙwaƙƙwarar abinci mai gina jiki da ƙwararriyar lafiya. "Yana iya zama kamar mara laifi kuma kamar yana fitowa daga wuri mai kyau, amma akwai rashin hankali ga wannan ra'ayin cewa wani abu yana buƙatar ko za'a iya gyara shi bisa ga nauyin da kake auna. Nauyin ya zama mai sauƙi don amfani a cikin lokutan rashin tabbas."

Ma'aurata cewa tare da hanyar kafofin watsa labarun na iya juyar da komai zuwa juggernaut na kowa da kowa (duba sauran misalan da ke da alaƙa da coronavirus kamar burodin burodin ayaba da suturar riga-kafi), kuma kuna iya ƙarewa da wata babbar matsala. Kessler ya ce "Lokacin da muka ga mutane da yawa suna damuwa game da 'keɓewar 15,' yana daidaita ta kuma yana haifar da jin daɗin jama'a game da wannan imani mara lafiya," in ji Kessler. "Yana daidaita shi kuma yana ba ku wannan jin cewa yana da kyau ku damu da shi saboda kowa yana."

Rufin azurfa a nan? Mutane suna magana game da batun da galibi ana magance shi a ware. Tsoron karuwar nauyi abu ne mai ban tsoro kuma akwai dalilai da yawa da ya sa mutane ba sa magana game da hakan, in ji Kessler. Ƙirƙirar yanayi inda za'a iya tattauna shi (kuma inda za ku iya danganta da wasu mutane kuma ku gane ba ku kadai ba) zai iya taimakawa - ko da yake ci gaba da ƙarfafawa akan "keɓancewar nauyi = mara kyau" na iya shawo kan ku yana da matsala idan in ba haka ba. kila bai kula ba.

Nauyi kuma ya zama wurin da za ku iya samun wani nau'i na jin dadi. Ga mutane da yawa, ji na yawan aiki da kamar muna cim ma wani abu kaɗan ne kuma tsakanin kwanakin nan; hankalin ku yana yaudarar ku da tunanin cewa rage nauyi zai ba ku wannan tunanin yin wani abu, amma yana amfani da ƙimar ku a cikin tsari, in ji Kessler.

Idan ba a ma maganar ba, zance na yau da kullun na samun nauyi na iya zama mai fa'ida sosai ga waɗanda ke fuskantar al'amurran da suka shafi abinci da hoton jiki, in ji Tory Stroker, MS, RD, CDN, ƙwararren mashawarcin cin abinci da mai ba da abinci a cikin ayyukan sirri, wanda ke mai da hankali kan ƙarfafawa. mata su rabu da sha’awar abinci da rage cin abinci. Kuma wannan ba ƙaramin gungun mutane ba ne; Ta ce mutane miliyan 30 na fama da matsalar rashin abinci. Irin wannan saƙon "keɓewa 15" na iya haifar da tsoro da yawa kuma yana sa mutanen da ke ƙuntata cin abinci su yi hakan har ma, tare da sa mutane su fi yin binge da tsarkakewa saboda suna jin ba su da taimako kuma suna ma'amala da motsin zuciyar mai rikitarwa, in ji Kessler . (Mai Dangantaka: Me yasa Kasancewa Gida tare da Abinci Lokacin keɓewa shine Babban Tashin Hankali a Gareni)

Bari mu tuna cewa ba kawai magana game da samun kiba ne ya karu ba, amma gabaɗayan matakan damuwa ma. Kuma mun san cewa danniya yana haifar da abubuwa da yawa, gami da farkar da batutuwan da suka rigaya da yanayin rashin lafiya game da abinci, in ji masanin ilimin halayyar dan adam Ramani Durvasula, Ph.D., ƙwararren masanin hanyoyin sadarwa na Tone.

Ko da kun shiga wannan duka ba tare da lamuran da suka shafi abinci ba, magana akai game da ƙimar keɓe keɓewa na iya fara sa ku ji tsoro-kuna samun saƙonnin subliminal waɗanda ke sa ku fara tunanin nauyi da abinci ta hanyar rashin lafiya. , in ji Kessler. Durvasula ya kara da cewa "Ba wai kawai duk wannan yana wasa ne cikin tsarin ruhaniya da mutane na iya riga sun kasance game da nauyi da siffa da abinci ba, amma har ma yana iya haifar da wani sabon tunani game da waɗannan batutuwan," in ji Durvasula. Ta kuma nuna cewa ba wai nau'in sakon ba ne kawai, amma yawan adadin sa da kuma lokacin da ake kashewa. Mutane a yanzu suna da fiye da kowane lokaci don yin gungurawa ta hanyar kafofin watsa labarun ko karanta duk game da keɓewa da karuwar nauyi kuma a ƙarshe kawai ba sa jin daɗin kansu, in ji ta.

Duk da yake, ba shakka, kowa yana da hakkin ya ji ra'ayinsa game da yadda jikinsu zai iya canzawa yayin keɓewa, furta waɗannan tunanin na iya zama mai cutarwa da lahani ga waɗanda ke cikin manyan jikinsu: "Al'adar cin abinci ta mamaye sosai kuma tana da ƙiba. cewa ba ma tunanin yadda zai iya zama abin ƙyama ga waɗanda ke cikin manyan jikin da ke ganin mutane a cikin ƙananan jikin suna gunaguni cewa ba za su iya shiga cikin jeans ba, ”in ji Stroker. (Mai dangantaka: Shin kuna iya son Jikin ku kuma har yanzu kuna son canza shi?)

Layin ƙasa: Magana akai -akai game da "keɓewa 15" ba ta yin wani abu (ko tunani) na kowa.

Yadda ake Magance Canje -canjen Jiki na Keɓewa

Don haka, menene za ku iya yi idan kuna, a zahiri, kuna jin damuwa game da canjin jiki tun daga ƙarshen? Na farko kuma mafi mahimmanci, yanzu shine lokacin da zaku sami kwanciyar hankali. Waɗannan ba lokutan al'ada bane - muna cikin bala'in da ba a taɓa gani ba. Ƙoƙarin fassara maƙasudan kai tsaye da abubuwan yau da kullun daga rayuwar pre-COVID kawai ba zai yi aiki ba.

Saki Matsi don Yin Duk Abubuwan

Idan kun ji sha'awar yin amfani da wannan lokacin don ɗaukar sabon sha'awa, PR a 10K, ko kuma a ƙarshe ƙware ƙalubale na yoga, je gare shi. Amma babu wani abin -maimaitawa, babu komai -ba daidai ba tare da yin abin ka dole ne a yi don samun nasara a kowace rana.

Kuma da gaske wannan ba lokaci ba ne don kowace irin babbar nasara ta sirri: Maslow's Hierarchy of Needs, sanannen ka'idar tunani, ya tabbatar da cewa an tsara bukatun ɗan adam azaman dala, kuma za mu iya motsawa sama kawai bayan kowane matakin da ya gabata ya kasance. gamsu. A halin yanzu, matakin tushe—abinci, ruwa, matsuguni—yana da wahala a samu ga wasu mutane, kuma mataki na gaba—buƙatun aminci, gami da kiyaye lafiyar danginku—yana da buƙatu musamman yanzu, in ji Durvasula. Mataki na gaba—ƙauna da alaƙa—ana kuma shaƙuwa ga mutane da yawa saboda ba za ka iya ganin ƙaunatattunka ba ko yin amfani da lokaci tare da abokai da dangi (ko, ahem, kwanan wata). Lokacin da waɗannan matakan farko suka fi wahala, yana da ƙalubale fiye da yadda aka saba don isa ga kololuwar inda za ku iya fara ƙirƙira da cimma kowane nau'in burin sirri. Don haka kwantar da hankali idan har yanzu ba ku sanya lambar aljihunan sock ɗinku ba.

Durvasula ya ce "Duk mun manta cewa keɓewa yana haifar da damuwa, kiyaye iyalai lafiya shine damuwa, canza sana'o'i shine damuwa," in ji Durvasula. "Lokacin da muke cikin mawuyacin hali, mun fi iyakancewa wajen kaiwa ga matakin aiwatar da kai, saman saman dala. Rage mashaya. Ba kwa buƙatar rubuta babban labari na Amurka ko koyon yadda ake zama manomi .Ka dai yi, ka yi tawali’u, ka yi hankali, ka zama mai gafartawa.

Duba Shigarwar Mai jarida ku

Dangane da ayyuka na zahiri sun tafi, yin zurfin tsaftar kafofin watsa labarun yana da kyakkyawan tafiya. "Rashin bin duk wanda ke jin tada hankali, ko yana magana mara kyau ga jikinsu ko wasu. Fara bin masu tasiri da masu aikin da ke magana da kyau game da jikinsu kuma suna cikin wasu nau'ikan jikin," in ji Stroker, wanda ke ba da shawarar duba wannan jerin abubuwan da ke da kyau a jiki. Instagrammers.

Reframe Your Feelings

Hakanan zaka iya fara gyara wannan gabaɗayan manufar "keɓe 15" ta hanyar tambayar kanka daga ina tsoron canjin jikinka ya fito, in ji Stroker. "Fat ba ji ba ne, don haka wannan yana iya zama lokacin da za a zurfafa zurfafa," in ji ta. Kessler ya yarda: "Ku yarda cewa kuna samun ra'ayin ra'ayin keɓewar 15, sannan ku gane cewa wannan amsa alama ce ta wani abu da kuma ji da ke iya ɓoyewa a ƙarƙashin damuwa game da samun nauyi." (Mai dangantaka: Abubuwa 12 da zaku iya yi don jin daɗi a jikin ku a yanzu)

Gwada haɓaka mantra don karantawa duk lokacin da waɗannan abubuwan suka taso; yana iya zama wani abu mai sauƙi kamar ɗaukar numfashi mai zurfi uku kuma ku ce wa kanku, 'Na isa,' in ji ta.Yarda da ɓarna da gudanawar jikin ku azaman nunin rayuwa shima hanya ce mai kyau don ƙyalli, in ji Kessler.

Jikinmu ana nufin rayuwa a ciki, wanda ke nufin za su canza kuma su ci gaba da tallafa mana mafi kyawun hanyar da za su iya yayin da muke da sa'a don samun lafiya da rayuwa. Kusanci kowane nauyin nauyi daga wannan hangen nesa na iya haifar da ma'anar yarda da ma godiya ga waɗannan karin fam.

Alana Kessler, MS, RD

Kalli Halayen Ku Na Cin Abinci

Kamar yadda ya shafi abinci da abin da kuke ci, i, ƙila za ku so ku ɗan zurfafa zurfi idan abincin ku ya canza sosai a wannan lokacin, in ji Stroker. "A gefe guda, kuna son shiga tare da kanku amma ku tuna, annoba ce. Yana da mahimmanci ku zama masu sassauƙa da kirki da tausayi, kuma kada ku hukunta kanku ko ku ji laifin abin da kuke ci," in ji ta.

Yanzu kuma yana iya zama lokaci mai kyau don bincika cin abinci mai ma'ana, wanda ba BA abinci bane ko game da asarar nauyi, yana jaddada Stroker, amma game da bincika alaƙar ku da abinci daga tunanin kulawa da kai. Yana da rikitarwa, tsari mara layi wanda wataƙila zai buƙaci taimakon likitan cin abinci da/ko mai ilimin hanyoyin kwantar da hankali, in ji ta, kodayake akwai wasu abubuwan da zaku iya fara bincika idan kuna sha'awar ra'ayin.

"Ku ƙididdige yunwar ku kafin cin abinci da wadatar ku bayan a kan sikelin 1-10, sannan ku kula kuma ku ga inda kuke saukowa, kula da kowane irin yanayi," in ji ta. (Ta kuma ba da shawarar duba littafin Cin Abinci, idan ra'ayi ya burge ku.) Amma a ƙarshen rana, wannan shine duk game da zama mai sha'awar kanku, ba tare da yin hukunci ba, ya nuna Stroker. Kuma, idan ba ku ji kamar wannan shine lokacin da ya dace don fara bincika alakar ku da abinci, kashe wuta har sai rayuwa ta yi kwanciyar hankali kuma kuna jin shirye, in ji ta.

Kimanta Matsayin Motsa Jiki A Cikin Keɓewar Ku

Ma'anar "keɓe 15" kuma an ɗora shi tare da mai da hankali kan motsa jiki, tare da 'matsi' na waje don yin aiki da yawa don rama duk ƙarin lokacin da aka kashe ba motsi da/ko cin abinci ba. Maimakon yin tunani game da motsa jiki a matsayin hanyar ƙona kalori, mai da hankali kan motsi kawai don jin daɗi.

A matsayin farawa, "yi la’akari da irin motsi da zaku yi idan babu alƙawarin canza jiki kamar asarar nauyi, abun da ke cikin jiki, ko ƙarfi," in ji Stroker. Wani aikin taimako? Ta kara da cewa "Bincika tare da kanku kuma kuyi tunanin yadda kuke ji yayin motsa jiki da kuma yadda kuke ji." "Manufar ita ce samun nau'ikan motsi wanda kuke so kuma kuna jin daɗi a jikin ku."

Bita don