什么是禁闭饮食，我为什么要这么做?

什么是禁闭饮食，我为什么要这么做?

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

3月初，当冠状病毒危机在美国站稳脚跟时，人们的饮食习惯发生了巨大变化。

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.

对许多人来说，每天做饭是一种全新的体验，因为他们浏览食谱和厨房。其他人则热衷于精心制作家庭晚餐，关注健康营养。至少是在一段时间内。

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.

蕾切尔·库克在《卫报》上写道:“长期以来，我一直认为自己是一个经常做饭的人，但事实证明，这是一种最糟糕的自我欺骗。”

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.

即使是最坚定的家庭厨师最终也屈服了，在有外卖的时候将就着吃三明治或订披萨。人们转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.

据《华盛顿邮报》报道，当购物者囤积卫生纸和洗手液时，他们的购物车里也装满了诸如金鱼、奥利奥、金宝汤和多力多滋等零食。在流感大流行之前，出现了一种趋势，即本地自有品牌提供新鲜、天然的食材。但随着禁售期的到来，包装好的加工食品重新受到青睐。

Lockdown phases of eating

进食的各个阶段

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?

如果你发现自己今天吃得很健康，第二天就会吃零食，那你并不孤单。健康教练兼私人教练杰夫·西格尔说，大多数人“不管喜欢与否”，都处于11个营养阶段中的3个阶段。他在自己的博客中写道，大流行为他们做出了选择。人们在这三个阶段之间来来回回。你能认出你自己的阶段吗?

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."

情感阶段——这是一种非理性的饮食方式，健康和均衡的饮食并不重要。相反，人们通过吃东西来缓解压力。西格尔写道:“你的饮食就像坐过山车一样，会因突发新闻和家庭压力而加剧。你可能会发现自己‘吃下了自己的感觉’，接近食物来填补一些情感上的饥饿或渴望，这些是你在封闭状态下再也无法获得的。”

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."

狂热阶段-这是从情感阶段发生了180度转变。在这里，人们经常制定严格的饮食规则，从他们的饮食中完全去除某些食物(碳水化合物、糖、肉类)。西格尔说:“由于COVID-19疫情失去了控制，你可能会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’、担心体重增加、担心肌肉萎缩，这些都会让你的饮食变得更有规律、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."

任何事情都会经历阶段——在变得情绪化，然后变得狂热之后，你可能会放弃，在食物上做任何你想做的事情。西格尔说:“你可能会发现自己在奇怪的时间吃饭或不吃饭，因为你的时间表已经不存在了。你可能会因为可用性有限而被迫吃新东西。在决定吃什么、怎么吃的时候，你可能会感到失控或不知所措。”

Get creative but don't stress

要有创意，但不要有压力

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，如果你发现自己吃的是饼干而不是胡萝卜，不要难过，注册营养师、营养与饮食学会发言人亚西安萨里说。

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.

安萨里建议写日记，和朋友聊天，在一天中增加运动，比如在附近散步，以应对压力和不确定性。谈到健康饮食，她告诉人们要有创意，但不要有压力。

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.

安萨里建议人们评估一下自己能买到哪些食物，并在食品柜、冰箱和冷冻室里储存一些可以在多种食谱中使用的必需品。她建议使用新鲜/干燥的香草、番茄酱、意大利面酱、鸡蛋、意大利面、米饭、家禽、豆腐、什锦干果、水果和蔬菜(冷冻、新鲜和罐装)、酸奶、谷物、豆类、面包和坚果酱。

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

她说，找到更多的方法将水果和绿色蔬菜添加到你的日常饮食中，喝更多的水，增加纤维。

"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."

安萨里说:“多吃点，确保自己喜欢。我发现，如果我们能把所有的食物都包括进去，而且不给任何东西贴上好坏的标签，我们就能练习平衡，享受我们吃的东西，餐后更有满足感，还能找到放纵自己的方法，而不会把它当成什么大不了的事情。”