Izinga lakho lokucindezeleka lingalinganiswa ku-Richter Scale. Kuyisonto elingaphambi kukaKhisimusi, ngakho-ke kukhona abantu abayizigidigidi esikhumulweni sezindiza. Indiza yakho ibambezelekile. Izingane ziyakhala. Umyeni wakho uyamemeza. Ubulawa yindlala, uthola umdayisi oseduze wokudla bese u-oda ubhasikidi ongu-$12 weminwe yenkukhu nama-fries.
Ubekhona? Ukwenzile lokho? Ukudla ngendlela enempilo emgwaqeni sekuyisikhathi eside kube wumzukuzuku kwabahamba ngamaholidi. Kungenye yezizathu eziningi abantu abavame ukuzuza amakhilogremu ambalwa phakathi kwe-Thanksgiving kanye noNyaka Omusha.
Izindaba ezinhle ukuthi abathengi bafuna izinketho eziningi ezinomsoco lapho zindiza - futhi imboni iyaphendula, kusho uRenate DeGeorge, umqondisi wezinsizakalo zokupheka ze-HMSHost, osebenza ezindaweni zokudlela ezikhumulweni zezindiza ezingaphezu kwe-100 emhlabeni jikelele.
Eminyakeni yamuva nje i-HMSHost yenze izinguquko ezimbalwa kumamenyu abo, okuhlanganisa nokwengeza amasaladi amasha ahlukahlukene, ukunikeza amapuleti e-hummus njengesiphuzo sokudla kanye nokuhlinzeka ngesinkwa esigcwele okusanhlamvu samasemishi.
"Izindawo eziningi manje zinikeza izinketho ezihlukahlukene ezinempilo kungakhathaliseki ukuthi uyeka kuphi, ukuze wonke umhambi athole into ayifunayo," kubhala uDeGeorge nge-imeyili.
Nazi izindlela ezinhlanu ongenza ngazo isiqiniseko sokuthi udla ngendlela efanele ngenkathi undiza kulesi sikhathi samaholide:
Yiba necebo
Uyasazi isikhathi sakho sokuhamba, isikhathi sokufika nesikhathi ozoba naso - ngethemba - phakathi nekhefu. Sebenzisa lelo hlelo ukuhlela ukudla okugcwele usuku lonke.
"Ukudla ngokuvamile kufana nama-calories afanayo nokudla okulula okuningi," kusho uCharles Platkin, umsunguli kanye nomhleli we-DietDetective.com. Kodwa uma udla ukudla kwangempela, “empeleni uzothola ukudla okunempilo… futhi uzozizwa usezingeni eliphezulu lokusutha.”
Ngokwesibonelo, uma uhamba ekuseni kakhulu, hlela ukudla ukudla kwasekuseni ekhaya. Uma uzoba sendizeni ngesikhathi sesidlo sasemini, nquma ukuthi uzodlani emoyeni ngaphambi kokuba ufike esikhumulweni sezindiza. Uma isidlo sakusihlwa sizofika sekwephuzile ngoba indiza yakho ihlala ngemva kuka-8pm, qiniseka ukuthi udla ukudla kwasemini okugcwele amaprotheni kanye ne-fiber ukuze uhambe.
Lapho udweba imephu yokudla kwakho, khumbula ukulungiselela ukuthi kungenzeka ukuthi isikhathi sakho kanye/noma indawo ingase ilahlwe indiza ebambezelekile noma ukugeja uxhumano. Okusiholela ekusikiseleni kwethu okulandelayo…
Yazi isikhumulo sezindiza sakho
Minyaka yonke iKomidi Lodokotela Lezokwelapha Ezinesibopho libuyekeza ukudla okunikezwa ezikhumulweni zezindiza ezimatasa kakhulu e-United States. Ngo-2012, leli qembu lathola ukuthi ngokwesilinganiso ama-76% ezindawo zokudlela zesikhumulo sezindiza zithengisa okungenani okukodwa kwemifino okunamafutha aphansi, okunefayibha ephezulu, engenayo i-cholesterol.
Ngamanye amazwi, izaba zokuthi “akukho lutho olunempilo olungadliwa esikhumulweni sezindiza” azisavumelekile (ngiyaxolisa).
Izindawo zokudlela zesikhumulo sezindiza eNewark, eNew Jersey; Las Vegas; noma iDetroit kungenzeka kakhulu ukuthi inikeze inketho enempilo, ngokombiko we-PCRM, kuyilapho i-Ronald Reagan Washington National Airport kanye ne-Hartsfield-Jackson Atlanta International Airport zehla ngaphansi kwezinga leqembu unyaka wesithathu ilandelana. Ngakho-ke uma udlula e-DC noma e-Atlanta, thola imali yokugibela enempilo kusengaphambili.
Yazi inkampani yakho yezindiza
I-Platkin ishicilela inhlolovo yophenyo yokudla yaminyaka yonke elinganisa ukudla okulula kanye neminikelo yesevisi yokudla etholakala ezinkampanini zezindiza ezinkulu.
Uthi: “Lapho ungumgibeli endizeni, awunakho ukukhetha okuningi. “Niyizithameli ezithunjiwe futhi lokho kudala izinga eliphezulu izindiza okudingeka zibe nalo.”
I-Virgin America ne-Air Canada ngayinye izuze izinkanyezi ezine kusayithi lika-Platkin ngokunikeza inala yezinketho ezinempilo kanye nokuhlinzeka ngolwazi lwekhalori kubathengi. U-Platkin uncoma amabhokisi okudla e-Virgin - njengokudla kwamaprotheni ane-hummus - kanye ne-Air Canada's Roasted Chicken Wrap nge-salsa. Ungabheka izincomo zakhe kwezinye izinkampani zezindiza lapha.
Khetha ngokuhlakanipha
Iningi lethu linombono okungenani ojwayelekile wokuthi yini elungele imizimba yethu (ipuleti lesithelo) nokuthi yini engekho (ibha likashokoledi elilingana nenkosi). Ukwenza izinqumo ezihlakaniphile kuyingxenye yempi.
Enye ingxenye iwukwazi ukuthi izingozi ezifihliwe zikuphi. UPlatkin uxwayisa abathengi ukuthi baqaphele noma yini efika nesoso, kungakhathaliseki ukuthi isaladi yokugqoka, imayonnaise kusemishi noma idiphu ye-caramel yezingcezu zakho zama-apula. Ngisho nesipuni esengeziwe singangeza ama-calories angadingekile.
Futhi qaphela ukudla okulula okupakishiwe njengama-chips noma ama-crackers okungenzeka ukuthi anesodium ephezulu. Uthi: “Bheka izinto ezisesimweni sazo semvelo.
Okubaluleke kakhulu, gwema ukudla okuthosiwe, kusho uDeGeorge. Noma yini eshaywe ku-batter bese icwiliswa emafutheni ashisayo ayiyilungele impilo yakho, ngisho noma ike yafana nemifino.
Pakisha izimo eziphuthumayo
Uhlala upakisha ingubo yangaphansi eyengeziwe endaweni ohamba ngayo, ngakho kungani ungaphakamisi okunye ukudla okulula okunempilo nakho?
"Sivame ukubukela phansi isikhathi esingathathwa uhambo," kubhala uPlatkin esizeni sakhe. “Indiza yamahora amabili ingasho ukuhamba kwamahora amane noma amahlanu.”
Nakuba uketshezi luvinjelwe, ukudla okuningi kungathathwa ngokuphepha, ngokusho kweTransportation Security Administration. U-Platkin uncoma okusanhlamvu okomile okufana nokolweni ohlikihliwe, izinsimbi zamandla noma amasemishi asikiwe abandayo. Izithelo nemifino eluhlaza nakho kulula ukupakisha nokuyithwala.
