In recent days, grocery store shelves have been ransacked, and it's not unusual to see lines of people stretching out into supermarket parking lots.

近日，雜貨店的貨架被洗劫一空，甚至超市停車場大排長龍更是變得稀鬆平常。

In the thick of all this uncertainty, it's easy to want to rush out and stock up on even more food but there's really no reason to panic.

在這一切未知的情況下，的確會想在第一時間衝到超市囤積食物，不過並無須感到驚慌。

Most communities aren't in quarantine yet, but people are being told to practice social distancing.

有大部分的地區仿未實施居家隔離，不過他們需要開始實行社會距離。

Meanwhile, stores are working with their suppliers to restock those shelves as quickly as possible.

在這段時間，商店與他們的供應商互相合作，好讓他們可以盡快補貨。

And it's important that you stock up on healthy foods that you and your family love to eat—not to mention grocery items that have a long shelf life.

別忘了為自己和你的家人除了可儲存較久的雜物外，還有需要健康食物。

Of course, products like canned goods, dry pasta, and rice will all last for a good long while… but aside from these obvious essentials, what are some other items you should buy?

當然，罐頭食品、義大利麵和米等可以放置好一段時間…不過除了這幾樣必需品，還有什麼是你需要購買的？

Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition, recently told Business Insider: "When you're not quarantined and have access to all the food shopping you can handle, prepping some things to put in the freezer will add some diversity, which you'll need if you're eating the same stuff for two weeks."

一名註冊營養師兼 BZ Nutrition 的老闆 Brigitte Zeitlin 近日受 Business Insider 訪問表示「如果你還無需隔離，可以到處去採購的話，準備一些可以放置冷凍庫的食品以讓菜色可以更多樣化，不然你之後的兩個星期都要吃同樣的食物。」

Zeitlin suggested preparing large batches of freezer-friendly foods like chili, pasta sauce, and meatballs, and planning to shop for those ingredients even before you even step out the door.

Zeitlin 更建議可以準備大量如辣椒、義大利麵醬和肉丸等等可冷藏多時的食品… 是時候該計劃被隔離前要去收集這些材料。

Nutrition expert and Cleverful Living creator, Holley Grainger, told NBC News, "Whether I'm adding a can to chili, using it in pasta sauce, making a quick skillet shakshuka or topping meatloaf, canned diced tomatoes are a simple way to boost the nutrition of my favorite recipes regardless of the season."

營養學專家兼 Cleverful Living 的創辦人 Holley Grainger 接受 NBC News 訪問時表示「不管是加一罐至辣椒醬、用作義大利麵醬的材料之一、做番茄芝士焗蛋或是肉卷的淋醬等，蕃茄罐頭既簡單又營養，是我不管一年四季都喜歡的食材。」

She goes on to say: "Canned tomatoes are an excellent source of the antioxidant lycopene and they're bursting with a variety of nutrients such as vitamin C, fiber, iron and potassium."

她續說：「罐頭蕃茄含有豐富抗氧化的番茄紅素，裡面更含有大量維生素 C、纖維、鐵和鉀等營養素。

You should also make sure to hit up the cereal aisle because dry cereals, granola, oatmeal, and grits are all high in fiber and fortified with loads of minerals and vitamins.

要記得逛一下麥片那一排，因為玉米片、格蘭諾拉麥片、燕麥片和玉米粉都含有豐富的纖維、礦物質和維生素。

Beyond that, cereal is convenient and easy to make, and it can serve as a complete meal with or without milk.

除此之外，麥片非常方便且容易準備…加不加入鮮奶都可當作一頓正餐。

It's a healthy option that will leave you feeling satiated and full, and it works anytime as a comforting snack for your whole family.

這是既健康又有飽足感的食物，它也是可以讓你全家解嘴饞的零嘴。

Also, make sure that you pick up plenty of dark chocolate.

甚至還可以買大量的黑巧克力。

Yes, you heard that right.

沒錯，你沒有聽錯。

As The Atlanta Journal-Constitution reports, a study performed by the University of Hull found that dark chocolate is an even better cough suppressant than cough syrup.

根據亞特蘭大立憲報的報導指出，有一項由赫爾大學研究結果顯示黑巧克力是比咳嗽糖漿還有效的止咳藥。

Again, you heard that right.

沒錯，你沒有聽錯！

"They believe the chocolate's sticky consistency actually coats the throat nerves' endings, suppressing that tickling urge to cough."

「他們認為巧克力又黏又稠的特質可以包覆喉嚨的末梢神經，抑制喉嚨發癢引致咳嗽。」

Reportedly, there's an alkaloid in cocoa called theobromine that may work at suppressing coughs, and not to state the obvious, but it's really quite delicious, certainly far tastier than your average cough syrup.

據稱可可裡含有一種俗稱可可鹼的生物鹼可有效抑止咳嗽，更不用多說，黑巧克力的味道的確比咳嗽糖漿好入口很多。

So make a point to add dark chocolate to your list when it comes time to stock or restock your household pantry for a potential quarantine.

所以在準備為了在家隔離而補貨的時候，不妨把黑巧克力加入到你的清單。

Oh, and since you're going to be eating a bunch of dark chocolate, you may want to consider picking up a few bottles of red wine, too.

由於你可能會吃一堆黑巧克力的緣故，你可能還會想要準備幾瓶紅酒。

Also, keep in mind that grocery items like dark chocolate can be quite comforting in times of stress.

別忘了，在雜貨店唾手可得的像是黑巧克力，有時候可以幫助你紓壓。

In fact, research suggests that eating dark chocolate may actively improve your mood.

事實上，有研究指出吃黑巧克力可以改善你的心情。

One study found that dark chocolate bars with a high concentration of cacao work best, think 70 percent or more.

有一研究更表示含有高濃度可可的黑巧克力更有效，像是 70% 或以上。

We strongly recommend adding a few of these high-powered chocolate bars to your cart the next time you stock up.

我們強烈建議大家把高能量的巧克力棒放到你的購物車。

Regardless of what you currently have in your kitchen, don't let anxiety take over.

先不管你廚房現在還有什麼，絕對別讓不安佔據你的內心。

There are plenty of online delivery services with no-contact options that can be used to help stock your shelves and minimize human interactions.

還有一些線上送貨服務提供「不用面對面接觸」的選項，好讓你可以存貨之餘，亦可減少人與人間的接觸。

Amazon Fresh, Peapod, and Blue Apron are all operational, and they're all fantastic options.

Amazon Fresh、Peapod 和 Blue Apron 都在營運中…他們都是不錯的選擇。

And don't discount all those pizza chains in your neighborhood that offer delivery.

別忘了你家附近有提供外送服務的披薩連鎖店。

Pizza is great for leftovers and it freezes well.

披薩很適合當作剩菜而且易於冷藏。

Just remember to tip your driver, even if he leaves your pie on the porch.

就算他把你的披薩放在門廊上，但也別忘記要給外送司機點小費喔！