Ufunda njani iilebheli zokutya
Umxholo
- Ulwazi ngesondlo
- 1. Isahlulo
- 2. Iikhalori
- 3. Izondlo
- 4. Ipesenti yexabiso lemihla ngemihla
- Uluhlu lwezithako
- Uyikhetha njani "eyona mveliso intle"
- Izongezo zokutya
- 1. Iidayi
- 2. Isinandi
- 3. Izinto ezisigcinayo
- Ungayithelekisa njani iilebheli zokutya ezahlukeneyo
Ileyibhile yokutya yinkqubo enyanzelekileyo ekuvumela ukuba wazi ulwazi lwesondlo semveliso ehambele phambili, kuba ibonisa ukuba zithini izinto zayo kwaye zifumaneka kubungakanani, ukongeza ekwazisweni ukuba zeziphi izithako ezisetyenzisiweyo kulungiselelo lwabo.
Ukufunda ileyibhile yokutya kuyanceda ukwazi ukuba yintoni ngaphakathi kwiphakheji, okwenza kube lula ukwenza izigqibo xa uthenga imveliso ephucukileyo, kuba ikuvumela ukuba uthelekise iimveliso ezifanayo kwaye uvavanye inani lezondlo onazo, ujonge ukuba iyahambelana nemveliso esempilweni. okanye hayi. Ngale ndlela, kunokwenzeka ukulawula ezinye iimveliso zempilo, ezinje ngeswekile, ukutyeba kakhulu, uxinzelelo lwegazi kunye nokunganyamezelani kwe-gluten, umzekelo. Nangona kunjalo, ukufundwa kweelebheli kufuneka kwenziwe ngabo bonke abantu ukuphucula indlela yabo yokutya kunye nokusetyenziswa.
Ulwazi kwileyibhile yokutya lungahluka ngokwamazwe, kodwa amaxesha amaninzi amaxabiso e-trans fat, iswekile, ukuba iqulethe i-gluten okanye umkhondo wamandongomane, amandongomane okanye iiamangile, umzekelo, zichaziwe, umzekelo, kuba zihlala zinxulunyaniswa nokwaliwa kukutya.
Ukuqonda ukuba yintoni ekubhalwe kwilebheli, kufuneka uchonge ulwazi lwesondlo kunye noluhlu lwezithako:
Ulwazi ngesondlo
Ulwazi ngesondlo luhlala lubonakalisiwe ngaphakathi kwetafile, apho kunokwenzeka khona kuqala ukumisela icandelo lemveliso, iikhalori, ubungakanani beecarbohydrate, iiproteni, amafutha, imicu, ityuwa kunye nezinye izakha mzimba, ezinjengeswekile, iivithamini kunye neeminerals.
1. Isahlulo
Ngokubanzi, isahlulo sibekwa emgangathweni ukulungiselela ukuthelekiswa nezinye iimveliso ezifanayo, kunye namanyathelo okuzenzela, anje ngesilayidi esinye sesonka, iigrama ezingama-30, iphakheji enye, ii-cookies ezi-5 okanye iyunithi e-1, umzekelo, zihlala zixelelwa.
Inxalenye ichaphazela inani leekhalori kunye nolunye ulwazi olunemveliso. Kukutya okuninzi itafile yesondlo inikezelwa ngokutya okanye kwiigram ezili-100 zemveliso nganye. Kubalulekile ukuyazi le ngcaciso, kuba ngamanye amaxesha iimveliso ezibanga ukuba zinama-calories angama-50 kuphela, oko kunokuthetha ukuba zineekhalori ezingama-50 kwi-100 g, kodwa ukuba iphakheji ingama-200 g, oko kuthetha ukuba uzakube utya iikhalori ezili-100, endaweni yama-50.
2. Iikhalori
Iikhalori sisixa samandla esibonelelwa kukutya okanye into ephilayo ukufezekisa yonke imisebenzi ebalulekileyo. Iqela ngalinye lokutya libonelela ngesixa seekhalori: 1 gram ye-carbohydrate ibonelela ngeekhalori ezi-4, i-1 gram yeprotini ibonelela ngeekhalori ezi-4 kunye ne-1 gram yamafutha ibonelela ngeekhalori ezili-9.
3. Izondlo
Kweli candelo lelebheli yokutya, inani leecarbohydrate, amafutha, iiproteni, imicu, iivithamini kunye neeminerali eziqulethwe yimveliso ngokusebenza okanye nge-100 yeegram.
Kubalulekile ukuba kule seshoni umntu aqwalasele inani lamafutha, kuba kwazisiwe inani lamafutha athambileyo kunye nalawo anelisiweyo anokutya, ukongeza kwinani le-cholesterol, isodiyam kunye neswekile, kubalulekile ukunciphisa Ukusetyenziswa kwezi mveliso, kuba oko kwandisa umngcipheko wokuba nezifo ezinganyangekiyo.
Ukongeza, kunokwenzeka ukuba uqaphele inani elipheleleyo leswekile, kokubini ngokwendalo, ekutyeni okunje ngobisi okanye iziqhamo, kunye nokongezwa ngexesha lenkqubo yokuvelisa.
Ngokubhekisele kwiivithamini kunye neeminerals, kubalulekile ukujonga ukuba zinegalelo elingakanani emzimbeni, njengoko ukungeniswa kwesixa se-bristle kwezi micronutrients kunokunciphisa umngcipheko wezifo ezithile kunye nokuphucula impilo. Ke ngoko, ukuba umntu unesifo ekufuneka enyuse ukusetyenziswa kwaso nasiphi na kwezi micronutrients, umntu kufuneka akhethe oko akufunayo ngobuninzi, ngokomzekelo kwimeko yokuphazamiseka kwegazi, apho kufuneka inyuse ukusetyenziswa yentsimbi.
4. Ipesenti yexabiso lemihla ngemihla
Ipesenti yexabiso lemihla ngemihla, emelwe njenge-% DV, ibonisa uxinzelelo kwisondlo ngasinye ekunikezelweni kokutya ngokusekwe kukutya kwekhalori ka-2000 ngosuku. Ke ngoko, ukuba imveliso ibonisa ukuba kukho iipesenti ezingama-20 zeswekile, oko kuthetha ukuba isahlulo esinye kuloo mveliso sibonelela nge-20% yeswekile iyonke ekufuneka ityisiwe yonke imihla.
Uluhlu lwezithako
Uluhlu lwezithako lubonisa ubungakanani besondlo esikhoyo ekutyeni, kunye nezinto ezinobungakanani obukhulu ngaphambili, oko kukuthi, uluhlu lwezithako lulandela ukwehla komyalelo.
Ke ukuba kwiphakheji yeicookie kuluhlu lwezithako kwileyibhile iswekile iza kuqala, lumka, kuba ubungakanani bayo bukhulu kakhulu. Kwaye ukuba umgubo wengqolowa uza kuqala kwisonka esipheleleyo, oko kubonisa ukuba inani lomgubo oqhelekileyo likhulu kakhulu, kwaye ke ukutya akunjalo.
Uluhlu lwezithako ezikwileyibhile luqulathe izongezo, idayi, izinto ezisigcinayo kunye nezinto eziswiti ezisetyenziswa lishishini, ezihlala zibonakala njengamagama angaqhelekanga okanye amanani.
Kwimeko yeswekile, amagama ahlukeneyo anokufunyanwa njengesiraphu yengqolowa, isiraphu yengqolowa ephezulu, isuphu yeziqhamo, imaltose, i-dextrose, i-sucrose kunye nobusi, umzekelo. Jonga amanyathelo amathathu okunciphisa ukusetyenziswa kweswekile.
Uyikhetha njani "eyona mveliso intle"
Kwitheyibhile engezantsi sibonisa isixa esifanelekileyo secandelo ngalinye lemveliso, ukuze ithathwa njengesempilweni:
| Izixhobo | Ubungakanani obucetyiswayo | Amanye amagama eli candelo |
| Amafutha ewonke | Imveliso inexabiso eliphantsi lamafutha xa ine-3 g kwi-100 g nganye (kwimeko yeemveliso eziqinileyo) kunye ne-1.5 g kwi-100 ml nganye (kulwelo) | Amafutha ezilwanyana / ioyile, amanqatha enkomo, ibhotolo, itshokholethi, ukutya okuqinileyo kobisi, ikhokhonathi, ioyile yekhokhonathi, ubisi, ukhilimu omuncu, ighee, ioyile yesundu, ioyile yemifuno, imajarini, itallow, ukhilimu omuncu. |
| Amafutha agcweleyo | Imveliso inexabiso eliphantsi lamafutha agcweleyo xa ine-1.5 g nge-100 g (kwimeko yokuqina) okanye i-0.75 g nge-100 ml (kulwelo) kunye ne-10% yamandla. | |
| Amafutha eTrans | Ukutya okuqulethe amafutha okuhambisa kufuneka kuthintelwe. | Ukuba ileyibhile ithi iqulethe "i-hydrogenated fats", oko kuthetha ukuba iqulethe i-trans fats, kodwa kubungakanani obuncinci kakhulu, ngaphantsi kwe-0.5 g kwisiqingatha semveliso. |
| Isodium | Kukhethwa ukuba ukhethe iimveliso eziqulathe ngaphantsi kwe-400 mg yesodiyam. | I-Monosodium glutamate, i-MSG, ityuwa yolwandle, i-sodium ascorbate, i-sodium bicarbonate, i-sodium nitrate okanye i-nitrite, ityuwa yemifuno, isicatshulwa se-yeast. |
| Iswekile | Uyacetyiswa ukuba uphephe iimveliso ezingaphezulu kwe-15 g yeswekile kwi-100 g nganye. Ezona zilungileyo zezi zingaphantsi kwe-5 g kwi-100 g nganye. Iimveliso eziqulathe ngaphantsi kwe-0.5 g kwi-100 g nganye okanye i-ml zithathwa njengezingenashukela. | I-Dextrose, i-fructose, i-glucose, isiraphu, i-honey, i-sucrose, i-maltose, i-malt, i-lactose, iswekile emdaka, isiraphu yengqolowa, isiraphu yengqolowa ephezulu ye-fructose, ijusi yeziqhamo egxile kakhulu. |
| Imisonto | Khetha ukutya nge-3g okanye ngaphezulu ngokutya. | |
| Iikhalori | Imveliso eneekhalori ezimbalwa iqulethe ngaphantsi kwe-40 kcal nge-100 g (kwimeko yokuqina) kunye neekhalori ezingaphantsi kwama-20 nge-100 ml (kulwelo). | |
| Cholesterol | Imveliso iphantsi kwi-cholesterol ukuba ine-0.02g nge-100 g nganye (kwii-solids) okanye i-0.01 nge-100 ml (kulwelo). |
Izongezo zokutya
Izongezo zokutya zizithako ezongezwa kwimveliso ukugcina okanye ukuphucula ukhuseleko, ubumnandi, incasa, ukubonakala okanye ukubonakala.
Okwangoku, kukho izinto ezininzi ezixhalabisayo malunga nokuba izongezo zinokubangela iingxaki zempilo zexesha elide, kwaye kukho uphando olwandayo lokufumana ezinye iindlela zendalo kunye nezisempilweni. Nangona kunjalo, iiarhente ezahlukeneyo zokhuseleko lokutya zinemigaqo engqongqo kakhulu ekuvunyweni kwalo naluphi na uhlobo lokudibanisa ukusetyenziswa kwabantu.
Izongezo zokutya ezisetyenziswa kakhulu zibandakanya:
1. Iidayi
Ezona ntlobo ziphambili zemibala esetyenzisiweyo yile: mthubi n yellow 5 okanye tartrazine (E102); mthubi n 6, ngorhatya emthubi okanye ukutshona kwelanga etyheli (E110); blue nº 2 okanye indigo carmine (E132); 1 luhlaza okwesibhakabhaka okanye i-FCF eluhlaza okwesibhakabhaka (E133); luhlaza No. 3 okanye i-CFC eluhlaza okhawulezileyo (E143); i-azorubin (E122); erythromycin (E127); Red nº 40 okanye Red Allura AC (E129); kunye ne-ponceau 4R (E124).
Kwimeko yemibala yokufakelwa, kukho inkxalabo ethile malunga nokusetyenziswa kwayo, kuba zinxulumene nokungasebenzi kakuhle ebantwaneni, kukulungele ukuthintela ukutya okukuzo.
Inketho esempilweni kukukhetha iimveliso eziqukethe idayi yemvelaphi yendalo, ezona ziphambili: ipaprika ebomvu okanye ipaprika (E160c), iturmeric (E100), i-betanine okanye i-beet powder (i-E162), isicatshulwa se-carmine okanye i-mealybug (E120), i-lycopene ( E160d), umbala we-caramel (E150), anthocyanins (E163), isafron kunye neklorophylline (E140).
2. Isinandi
Iiswiti zizinto ezisetyenziselwa ukubuyisela iswekile kwaye zifumaneka phantsi kwegama le-acesulfame K, aspartame, saccharin, sorbitol, sucralose, stevia okanye xylitol.
UStevia siswiti yendalo efumaneka kwisityalo UStevia Rebaudiana Bertoni, ngokwezifundo ezithile zesayensi enokuthi ibe yenye indlela elungileyo yokuthambisa izinto ezingezizo. Funda ngakumbi ngezibonelelo ze-stevia.
3. Izinto ezisigcinayo
Izinto ezisigcinayo sisongezo ekutyeni ukunciphisa ukonakala okubangelwa bubukho beentsholongwane ezahlukeneyo.
Phakathi kwezona zaziwayo zii-nitrate kunye nee-nitrites, ezisetyenziswa ikakhulu ekulondolozeni inyama etshaywayo kunye ne-sausage, ukuthintela ukukhula kweentsholongwane eziyingozi. Ukongeza, izinto zokulondoloza zinceda ukunika incasa enetyiwa kunye nombala obomvu obonisa oko. Ezi zinto zigcinwayo zinxulunyaniswe nomhlaza kuba zinokunyusa umngcipheko wokuziphuhlisa phantsi kweemeko ezithile.
I-nitrites kunye ne-nitrate zingachongwa kwileyibhile njenge-nitrate yesodium (E251), isodium nitrite (E250), i-potassium nitrate (E252) okanye i-potassium nitrite (E249).
Esinye isilondolozo esaziwayo yi-sodium benzoate (E211), esetyenziselwa ukuthintela ukukhula kwama-microorganisms kukutya okune-asidi, ezinje ngeziselo ezibandayo, ijusi yelamuni, i-pickles, ijam, isaladi yokunxiba, isosi yesosi kunye nezinye izinto zokuthambisa. Esi sithako sinxulunyaniswe nomhlaza, ukudumba kunye nokudakumba ebantwaneni.
Ungayithelekisa njani iilebheli zokutya ezahlukeneyo
Ukuthelekisa iimveliso, ulwazi ngesondlo kufuneka luvavanywe ngesixa esifanayo semveliso nganye. Umzekelo, ukuba iilebheli zeentlobo ezi-2 zesonka zinika ulwazi ngesondlo malunga ne-50 g yesonka, kunokwenzeka ukuba uthelekise ezi zimbini ngaphandle kokwenza olunye ubalo. Nangona kunjalo, ukuba ileyibhile yesonka esinye inikezela ngolwazi nge-50 g kwaye enye inikezela ngeedatha ze-100 g yesonka, kuyimfuneko ukwenza umlinganiso wokuthelekisa ngokufanelekileyo ezi mveliso zimbini.
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