這里有一些方法來(lái)應(yīng)對(duì)你的壓力飲食

這里有一些方法來(lái)應(yīng)對(duì)你的壓力飲食

While many often eat in response to stressful situations, others lose their appetite during such life events. But for those who typically engage in stress eating, being stuck at home makes the challenge of avoiding indulgences all the more difficult.

雖然很多人在面對(duì)壓力時(shí)會(huì)吃東西，但也有一些人會(huì)在這樣的生活事件中失去食欲。但是對(duì)于那些典型的壓力飲食者來(lái)說(shuō)，呆在家里讓避免放縱的挑戰(zhàn)變得更加困難。

For people who were stress eaters but may have been in the office all day doing stressful work, it may have been a relief to come home and eat a lot of food that may not be healthy for them.

對(duì)于那些整天都在辦公室里做著壓力大的工作的人來(lái)說(shuō)，回家吃很多對(duì)他們來(lái)說(shuō)可能不健康的食物是一種解脫。

How to manage stress eating

如何應(yīng)對(duì)壓力飲食

Whether it's your first time struggling with stress eating, or it's gotten increasingly more frequent, we want you to know that there are ways to manage it. And here's some more good news: It doesn't necessarily require cutting out your favorite treats.

無(wú)論這是你第一次與壓力飲食作斗爭(zhēng)，還是壓力飲食變得越來(lái)越頻繁，我們都想讓你知道有很多方法可以對(duì)付它。這里還有一些好消息:這并不一定要求放棄你最喜歡的食物。

Here are some tips for managing stress-eating:

以下是一些應(yīng)對(duì)壓力飲食的建議:

Control triggers. First and foremost, if you find yourself eating in response to stress, it's a good idea to become acutely aware of what heightens your stress and them come up with a plan, advised Martha McKittrick RD, a registered dietitian in New York City.

控制(引起壓力飲食的)觸發(fā)因素。紐約市注冊(cè)營(yíng)養(yǎng)師瑪莎•麥克基特里克•RD建議說(shuō)，首先，如果你發(fā)現(xiàn)自己吃東西是為了應(yīng)對(duì)壓力，那么最好能敏銳地意識(shí)到是什么增加了你的壓力，然后制定一個(gè)計(jì)劃。

Whether it's watching the news or talking with a friend or family member who irritates you, it's important to find a way to help minimize triggers.

不管是看新聞還是和朋友或家人聊天，如果他們?nèi)悄闵鷼饬?，找到一種方法來(lái)減少這些觸發(fā)因素是很重要的。

Don't deny yourself your favorite comfort foods.Now is not the time to give up your favorite indulgences. Food is more than nutrition -- it's joy, too.

不要否認(rèn)你最喜歡的舒適食品。現(xiàn)在不是放棄你最喜歡的放縱的時(shí)候。食物不僅僅是營(yíng)養(yǎng)，也是快樂(lè)。

"Whether it's cheese or chocolate or chips or Chardonnay, do not banish your favorite treats from the kitchen kingdom," O'Neil said.

奧尼爾說(shuō):“無(wú)論是奶酪、巧克力、薯片還是霞多麗，都不要把你最愛(ài)吃的東西扔出廚房。”

"No one should be beating themselves up over making choices they wouldn't otherwise make; nor is this the time for a strict fad diet," Taub-Dix added.

塔布·迪克斯補(bǔ)充道：“沒(méi)有人應(yīng)該因?yàn)樽龀隽怂麄儽緛?lái)不會(huì)做出的選擇而自責(zé);現(xiàn)在也不是嚴(yán)格流行飲食的時(shí)候。”。

That being said, it is important to establish a healthy relationship with your favorite foods so you feel in control and avoid a vicious cycle of stress eating and weight gain.

也就是說(shuō)，與你喜歡的食物建立一種健康的關(guān)系是很重要的，這樣你就能控制住自己，避免壓力飲食和體重增加的惡性循環(huán)。

Ask yourself if you're truly hungry.If you find yourself craving carbs near your pantry but then you realize "I had lunch an hour ago!" -- it's probably wise to leave the kitchen, Taub-Dix explained.

問(wèn)問(wèn)自己是不是真的餓了。如果你發(fā)現(xiàn)自己在廚房附近想吃碳水化合物，但你意識(shí)到“我一小時(shí)前吃過(guò)午飯了!”塔布·迪克斯解釋說(shuō)，離開(kāi)廚房可能是明智的。

Feeling a desire for food despite a lack of true hunger could also mean you are anxious or bored. Instead of reaching for stress-soothing treats, you might go for a walk, call a friend, take a bath, listen to music, watch a movie or simply brush your teeth.

盡管缺乏真正的饑餓感，但仍有對(duì)食物的渴望也可能意味著你感到焦慮或無(wú)聊。你可以去散步，打電話給朋友，洗個(gè)澡，聽(tīng)音樂(lè)，看電影或者只是刷牙，而不是去找一些緩解壓力的東西。

Take a tea break.Sipping beverages like tea can be a great way to let a stress-induced craving pass.

飲茶休息一下。喝點(diǎn)像茶這樣的飲料是讓壓力引起的渴望消失的好方法。

Try healthier swaps.If a certain craving drives your stress eating, such as "I've gotta have a calorie-laden cinnamon roll," consider healthier substitutes to calm the craving, like a cinnamon pecan breakfast cereal or adding cinnamon and a little brown sugar to your morning oatmeal, O'Neil explained.

嘗試更健康的交換。奧尼爾解釋說(shuō)，如果某種渴求驅(qū)使你有壓力地吃東西，比如“我得吃一個(gè)富含卡路里的肉桂卷”，那么可以考慮用更健康的替代品來(lái)緩解這種渴求，比如肉桂山核桃早餐麥片，或者在早餐燕麥片中加入肉桂和少許紅糖。

Other tips

其他方法

If you are working from home, take breaks during the day.Give yourself breaks to have a snack and to eat a meal, so you're not working non-stop, Taub-Dix advised. This can also help you avoid mindless nibbling during stressful work.

如果你在家工作，那就在白天休息一下。塔布·迪克斯建議，給自己一些休息時(shí)間，吃點(diǎn)零食，吃頓飯，這樣你就不會(huì)不停地工作了。這也可以幫助你避免在壓力大的工作中無(wú)意識(shí)的咬牙切齒。

Taking a break to get some physical activity like taking a walk or doing some yoga or stretching can also be refreshing and an opportunity to clear your mind and relax for a few minutes.

休息一下，進(jìn)行一些體育活動(dòng)，比如散步、做瑜伽或伸展運(yùn)動(dòng)，也能讓人精神煥發(fā)，也能讓你有機(jī)會(huì)理清思緒，放松幾分鐘。

Take a deep breath.When you feel stress hitting you, you may find that your pulse quickens, or you may feel a tightness in your chest and walk into the kitchen on autopilot.

深呼吸。當(dāng)你感到壓力來(lái)襲時(shí)，你可能會(huì)發(fā)現(xiàn)你的脈搏加快了，或者你可能會(huì)感到胸口發(fā)緊，然后自動(dòng)走進(jìn)廚房。

"Tell yourself you need to take a five minute break, then you can still eat if you need to," McKittrick advised. Find a place to sit quietly and practice deep breathing.

“告訴你自己你需要休息五分鐘，然后如果你需要，你仍然可以吃東西，” 麥克基特里克建議。找個(gè)地方安靜地坐著，練習(xí)深呼吸。