大流行期間如何對抗體重增加(不包括飲食和運動)

大流行期間如何對抗體重增加(不包括飲食和運動)

Quarantine life is challenging, to say the least, and all of us are struggling mentally, emotionally and physically.

隔離生活是具有挑戰(zhàn)性的，退一步說，我們所有人都在精神上、情感上和身體上掙扎。

But health experts strongly recommend you do your best to prevent excess weight gain during this historic and scary time.

但健康專家強烈建議，在這個歷史性的可怕時刻，你要盡最大努力防止體重增加。

Dr. David Buchin, director of bariatric surgery at Huntington Hospital, is seeing that a large percentage of the patients battling Covid-19 in the medical center's intensive care unit are obese.

亨廷頓醫(yī)院肥胖癥外科主任大衛(wèi)·布?xì)J博士發(fā)現(xiàn)，在醫(yī)療中心的重癥監(jiān)護室里，與Covid-19抗?fàn)幍牟∪酥校泻艽笠徊糠质欠逝只颊摺?/p>

Patients who are obese are especially challenging to care for, he said. In addition, a recent study found that in patients under the age of 60. obesity doubled the risk of Covid-19 hospitalization.

他說，肥胖患者的護理尤其具有挑戰(zhàn)性。此外，最近的一項研究發(fā)現(xiàn)，在60歲以下的患者中，肥胖使Covid-19住院的風(fēng)險增加了一倍。

I'm not suggesting starting a strict diet or intense exercise program while sheltering in place, but there are some simple things you can do to prevent weight gain and protect yourself not only from Covid-19-related complications, but also from diseases such as diabetes and heart disease.

我并不建議在宅家期間開始嚴(yán)格的飲食或劇烈運動計劃，但你可以做一些簡單的事情來防止體重增加，保護自己不僅不受與Covid-19相關(guān)的并發(fā)癥的影響，也不受糖尿病和心臟病等疾病的影響。

Shop smart

睿智購物

Consume fresh products first and then move on to frozen and canned. Rinse canned vegetables to reduce sodium, and be sure to consume fresh or frozen fruit daily as the vitamin C content of canned fruits and vegetables, which is important for immunity health, is lower than fresh or frozen.

先吃新鮮食品，然后再吃冷凍食品和罐裝食品。清洗罐裝蔬菜以減少鈉，并確保每天食用新鮮或冷凍水果，罐裝水果和蔬菜的維生素C含量低于新鮮或冷凍水果，而維生素C對免疫健康很重要。

Watermelon and berries go on sale in the summer because they're in season and thus very plentiful. That's also when they taste the best, so you can make amazing desserts without the need for a ton of added sugar.

西瓜和草莓在夏天上市，因為它們是應(yīng)季的，所以非常豐富。這也是他們味道最好的時候，這樣你就可以做出美味的甜點，而不需要添加大量的糖。

Manage stress

管理壓力

During this global crisis it's even more important than ever to find ways to conquer stress and manage anxiety.

在這場全球危機中，找到戰(zhàn)勝壓力和控制焦慮的方法比以往任何時候都更重要。

I know, it isn't easy. Balancing homeschooling, financial challenges, social isolation and illness is stressful, but stress can contribute to poor eating choices and increase fat deep in your belly (underneath the muscle) that can contribute to heart disease and diabetes even more than the pinchable fat that lies directly underneath your skin.

我知道，這不容易。平衡家庭教育、經(jīng)濟挑戰(zhàn)、社會隔離和疾病都會帶來壓力，但壓力會導(dǎo)致不良的飲食選擇，并增加腹部深處(肌肉下方)的脂肪，這些脂肪會導(dǎo)致心臟病和糖尿病，甚至比皮膚正下方的可捏脂肪還要多。

Practice mindfulness, meaning doing your best trying to live in the present versus worrying too much about the future. That's the advice from Joanne Koegl, a licensed marriage and family therapist who tells clients to take time out of their day to focus on simple things such as the warmth of the sun, the beauty of a flower, the taste of a bite of chocolate or the laugh of a child.

練習(xí)正念，意思是盡力活在當(dāng)下，而不是過分擔(dān)心未來。這是喬安妮·科格爾的建議，她是一位有執(zhí)照的婚姻和家庭治療師，她告訴客戶要抽出時間專注于一些簡單的事情，如溫暖的陽光、美麗的花朵、巧克力的味道或孩子的笑聲。

Sleep right

正確地睡眠

Both excess sleep and inadequate sleep have been linked to weight gain, increased appetite and worsening blood sugar control, so try your best not to completely abandon your sleep schedule by staying up late, sleeping until noon or staying up all night watching television.

過度睡眠和睡眠不足都會使體重增加、食欲增加和血糖控制惡化，所以盡量不要熬夜、睡到中午或整夜看電視而完全放棄你的睡眠時間表。

Try to stay on a relatively normal sleep schedule, experts recommend. This is much easier to do if you follow basic sleep principles including avoiding excess alcohol before bed, keeping your room as dark as possible and at about 65 degrees Fahrenheit and exercising regularly. And turn off the news (and put down your phones) in the hours before bed.

專家建議，盡量保持一個相對正常的睡眠時間表。如果你遵循基本的睡眠原則，包括睡前避免過量飲酒，保持房間盡可能黑暗，保持溫度在65華氏度(約18.3攝氏度)，并定期鍛煉，這就容易多了。睡前幾個小時關(guān)掉新聞(放下手機)。

Move more

多運動

Spending so much time at home has another unforeseen consequence. You are burning far fewer calories going about your daily life than you were pre-quarantine, regardless of whether you exercise daily.

花這么多時間在家里還有一個意想不到的后果。無論你是否每天鍛煉，你在日常生活中消耗的熱量都比隔離前少得多。

If you don't have a fitness device, set a timer on your phone or even your microwave to remind you to get up every hour and walk around the house, up and down the stairs a few times or just do some stretching in place before sitting down again.

如果你沒有健身器材，可以在手機甚至微波爐上設(shè)置一個計時器，提醒你每隔一小時就起來，在房子周圍走動，上下幾次樓梯，或者只是在原地做些伸展運動，然后再坐下。