什么是禁閉飲食，我為什么要這么做?

什么是禁閉飲食，我為什么要這么做?

When the coronavirus crisis firmly took hold in the U.S. in early March, eating habits changed dramatically.

3月初，當冠狀病毒危機在美國站穩(wěn)腳跟時，人們的飲食習慣發(fā)生了巨大變化。

For many, cooking meals every day was a whole new experience as they navigated recipes and their pantries. Others reveled in creating elaborate family dinners and focusing on healthy nutrition. At least for a while.

對許多人來說，每天做飯是一種全新的體驗，因為他們?yōu)g覽食譜和廚房。其他人則熱衷于精心制作家庭晚餐，關注健康營養(yǎng)。至少是在一段時間內(nèi)。

Ever notice that some days, you can't seem to stop snacking? (Photo: Roman Samborskyi/Shutterstock)

"Having long thought of myself as someone who cooks a lot, it turns out this was self-delusion of the worst order," Rachel Cooke writes in The Guardian.

蕾切爾·庫克在《衛(wèi)報》上寫道:“長期以來，我一直認為自己是一個經(jīng)常做飯的人，但事實證明，這是一種最糟糕的自我欺騙。”

Even the most resolute home cooks eventually caved and made do with sandwiches or ordered pizzas when carryout was available. And people turned to familiar brands and junk food.

即使是最堅定的家庭廚師最終也屈服了，在有外賣的時候?qū)⒕椭匀髦位蛴喤_。人們轉(zhuǎn)向熟悉的品牌和垃圾食品。

While shoppers were stocking up on toilet paper and hand sanitizer, they were also filling their carts with snacks like Goldfish, Oreos, Campbell Soup, and Doritos, reports The Washington Post. Prior to the pandemic, there was a trend toward local, private-label brands that offered fresh, natural ingredients. But with the lockdown, packaged, processed foods are back in favor.

據(jù)《華盛頓郵報》報道，當購物者囤積衛(wèi)生紙和洗手液時，他們的購物車里也裝滿了諸如金魚、奧利奧、金寶湯和多力多滋等零食。在流感大流行之前，出現(xiàn)了一種趨勢，即本地自有品牌提供新鮮、天然的食材。但隨著禁售期的到來，包裝好的加工食品重新受到青睞。

Lockdown phases of eating

進食的各個階段

At some point you might find yourself eating whatever and whenever you want. (Photo: Aspen Photo/Shutterstock)

If you find yourself eating healthy one day then snacking the next, you're not alone. Health coach and personal trainer Jeff Siegel says most people are stuck in three stages of 11 stages of nourishment "whether they like it or not." The pandemic, he writes in his blog, has made the choice for them. People are going back and forth between these three phases. Can you recognize yourself?

如果你發(fā)現(xiàn)自己今天吃得很健康，第二天就會吃零食，那你并不孤單。健康教練兼私人教練杰夫·西格爾說，大多數(shù)人“不管喜歡與否”，都處于11個營養(yǎng)階段中的3個階段。他在自己的博客中寫道，大流行為他們做出了選擇。人們在這三個階段之間來來回回。你能認出你自己的階段嗎?

The Emotional Phase — This is characterized by a non-rational approach to food, where health and balanced meals aren't really important. Instead, people eat to calm stress. "Your eating follows the roller coaster of emotions, exacerbated by COVID news and domestic stressors," Siegel writes. "You may find yourself 'eating your feelings' and approaching food to fill some emotional hunger or yearning that you can no longer access on lockdown."

情感階段——這是一種非理性的飲食方式，健康和均衡的飲食并不重要。相反，人們通過吃東西來緩解壓力。西格爾寫道:“你的飲食就像坐過山車一樣，會因突發(fā)新聞和家庭壓力而加劇。你可能會發(fā)現(xiàn)自己‘吃下了自己的感覺’，接近食物來填補一些情感上的饑餓或渴望，這些是你在封閉狀態(tài)下再也無法獲得的。”

The Fanatic Phase — This is 180 degrees from the emotional stage. Here, people often create strict eating rules, cutting certain foods (carbs, sugars, meats) completely from their diet. "Given the loss of control due to COVID-19, you may notice yourself doubling-down on controlling your food," Siegel says. "Fears of eating the 'wrong foods,' gaining weight, or losing muscle can make your eating more regimented or fundamentalist."

狂熱階段-這是從情感階段發(fā)生了180度轉(zhuǎn)變。在這里，人們經(jīng)常制定嚴格的飲食規(guī)則，從他們的飲食中完全去除某些食物(碳水化合物、糖、肉類)。西格爾說:“由于COVID-19疫情失去了控制，你可能會注意到自己在控制食物方面又加倍了。”“害怕吃‘不健康的食物’、擔心體重增加、擔心肌肉萎縮，這些都會讓你的飲食變得更有規(guī)律、更基本。”

The Anything Goes Phase — After being emotional, then being fanatical, you might just give up and do pretty much whatever you want with food. "You may find yourself eating at weird times or skipping meals because your schedule no longer exists," Siegel says. "You may be forced to eat new things because of limited availability. You may feel out of control or lost when it comes to deciding what and how to eat."

任何事情都會經(jīng)歷階段——在變得情緒化，然后變得狂熱之后，你可能會放棄，在食物上做任何你想做的事情。西格爾說:“你可能會發(fā)現(xiàn)自己在奇怪的時間吃飯或不吃飯，因為你的時間表已經(jīng)不存在了。你可能會因為可用性有限而被迫吃新東西。在決定吃什么、怎么吃的時候，你可能會感到失控或不知所措。”

Get creative but don't stress

要有創(chuàng)意，但不要有壓力

Don't stress about eating fresh fruits and vegetables; just fit them in where you can. For example, frozen produce is easy to store and has the same nutrition. (Photo: Shebeko/Shutterstock)

So if you find yourself reaching for cookies instead of carrots, don't feel bad, says Yasi Ansari, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

因此，如果你發(fā)現(xiàn)自己吃的是餅干而不是胡蘿卜，不要難過，注冊營養(yǎng)師、營養(yǎng)與飲食學會發(fā)言人亞西安薩里說。

Ansari suggests journaling, talking to friends, and adding movement to the day, like taking a walk around the neighborhood, to deal with stress and uncertainty. When it comes to healthy eating, she tells people to get creative but don't stress.

安薩里建議寫日記，和朋友聊天，在一天中增加運動，比如在附近散步，以應對壓力和不確定性。談到健康飲食，她告訴人們要有創(chuàng)意，但不要有壓力。

Ansari advises people to assess what foods they have access to and stock the pantry, refrigerator, and freezer with essentials that can be used in multiple recipes. She suggests ingredients like fresh/dried herbs, tomato paste, pasta sauces, eggs, pasta, rice, poultry, tofu, trail mix, fruits and vegetables (frozen, fresh, and canned), yogurt, cereal, beans, breads, and nut butters.

安薩里建議人們評估一下自己能買到哪些食物，并在食品柜、冰箱和冷凍室里儲存一些可以在多種食譜中使用的必需品。她建議使用新鮮/干燥的香草、番茄醬、意大利面醬、雞蛋、意大利面、米飯、家禽、豆腐、什錦干果、水果和蔬菜(冷凍、新鮮和罐裝)、酸奶、谷物、豆類、面包和堅果醬。

Find more ways to add fruits and greens to your daily meals, drink more water, and boost fiber, she says.

她說，找到更多的方法將水果和綠色蔬菜添加到你的日常飲食中，喝更多的水，增加纖維。

"Eat a meal that focuses on variety and make sure it is one that you enjoy," Ansari says. "I have found that the more we can include all foods and not label anything as good or bad, we are able to practice balance, enjoy what we’re eating, be more satisfied after meals, and find ways to indulge without making it a big deal."

安薩里說:“多吃點，確保自己喜歡。我發(fā)現(xiàn)，如果我們能把所有的食物都包括進去，而且不給任何東西貼上好壞的標簽，我們就能練習平衡，享受我們吃的東西，餐后更有滿足感，還能找到放縱自己的方法，而不會把它當成什么大不了的事情。”