Imiyalelo yokufunda amalebula okudla

Okufanele kubhalwe kulebula

Ilebuli akufanele iqukathe kuphela igama lomkhiqizo nomenzi wayo, kodwa futhi nenani lamaprotheni, amafutha, nama-carbohydrate namakhalori ka-100 g womkhiqizo.

Ukwakheka komkhiqizo kubukeka njengohlu oluhlukaniswe ngokhefana noma ikholomu. Umbhalo okhanyayo "ngaphandle kwe-GMO", "okwemvelo", "ukudla", okutholakala kulebula akunabudlelwano nokwakheka komkhiqizo.

Uma umkhiqizo ungowangaphandle futhi umkhiqizo awuzange wenze izitika ngokuhumushela olimini lwendabuko - umkhiqizo kungenzeka ufike emakethe ngokungemthetho, futhi ungahle ube sezingeni eliphansi.

Thenga kuphela imikhiqizo enamalebula afundekayo, abonisa inani lokudla okunempilo nokwakheka komkhiqizo.

Uma ilebula ligugile, noma liphinde lanyatheliswa ngaphezulu kombhalo wakudala, lo mkhiqizo kungcono ungawuthengi.

 Umaki ngempilo yeshalofu

Impilo eshalofini yomkhiqizo ingafakwa ilebula ngezindlela eziningana. “Ukuphuma” kusho ukuthi usuku nesikhathi esithile, umkhiqizo ulahlekelwa ukusebenza kwawo.

Uma ucacise impilo yeshalofu ethile, ukupakisha kufanele kubheke usuku nesikhathi sokukhiqizwa komkhiqizo futhi kubalwe, ukuthi isikhathi seshalofu siphela nini.

Ukudla okunempilo yeshelufu engenamkhawulo akukho. Khetha kuphela impilo yeshelufu yemikhiqizo ecaciswe ngokusobala futhi engakaphelelwa yisikhathi.

Usuku lokukhiqiza

Idethi yokukhiqiza ayikwazi ukumakwa kwiphakeji ngepeni lebhola noma umaka. Bafaka le datha emaphethelweni okupakisha ngomshini okhethekile noma isitembu noma iphrintwe kulebula.

Ungazifunda kanjani izithako

Amagama ezithako ezisohlwini alandelana ngendlela eqinile yenani elifakwe emkhiqizweni. Okokuqala kukhona izithako ezibalulekile. Emikhiqizweni yenyama kungaba inyama kuphela, esinkwa - ufulawa, emikhiqizweni yobisi - ubisi.

Ukwakheka kwamagremu ayi-100 noma ngokusebenza ngakunye

Ukwakheka kuvame ukuthathwa ukukhombisa izithako nge-100 g yomkhiqizo ngamunye. Ephakeji kungaba ngaphezulu, futhi kube ngaphansi kwalesi samba. Ngakho-ke, okuqukethwe kwezithako ezithile kuzodingeka ubale isisindo sangempela sephakeji.

Kwesinye isikhathi inkomba yomkhiqizo isuselwa engxenyeni yesisindo imvamisa iba ngaphansi kuka-100 g, futhi ukupakisha kungaba okuncane. Kulokhu, kuyadingeka ukuthi ubhekisise ukubona ukuthi zingaki izinsiza eziqukethe iphakethe, nokuthi ulinganisa kanjani.

Njalo unake hhayi kuphela umkhiqizo kodwa futhi nesisindo nenani lezinsizakalo ezikulo.

Amafutha aphansi awasho ukuthi unempilo

Uma umkhiqizo ungenamafutha, akusho ukuthi unama-khalori aphansi.

Amakhalori nokunambitha kuvame ukuthola izindleko zoshukela owengeziwe. Funda ngokucophelela izithako: uma ushukela usendaweni yokuqala noma yesibili ohlwini - lo mkhiqizo awunakubizwa ngokuthi uwusizo.

Qhathanisa "amafutha" womkhiqizo onamafutha amancane nomakhelwane wawo eshalofini. Uma umehluko wenani lama-calories ungabalulekile, funa okunye.

Kusho ukuthini ukuthi "Ayikho i-cholesterol"

Lesi siqubulo kwesinye isikhathi sibekwa emikhiqizweni engakaze ibe ne-cholesterol ukuze kudonswe ukunakwa okwengeziwe. Isibonelo, ayitholakali kunoma yimaphi amafutha emifino, njenge-cholesterol - umkhiqizo ovela ezilwaneni kuphela.

Imikhiqizo engenayo i-cholesterol ayinempilo kakhulu. Isibonelo, ayikho i-cholesterol ekusakazeni okwenziwe ngamafutha emifino, amafutha amaningi e-confectionery namaMargarine ashibhile. Le mikhiqizo inekhalori ephezulu futhi iqukethe amafutha e-TRANS.

Phatha iziqubulo zokukhangisa kumaphakeji ngokungabaza okunempilo futhi unake kakhulu ukwakheka.

Ungayibona kanjani i-carbs esheshayo

Akuwona wonke ama-carbohydrate angushukela. Uma umkhiqizo uhlanganisa ama-carbohydrate amaningi, kepha ushukela ohlwini lwezithako awukho, noma usezindaweni zokugcina - umkhiqizo uqukethe ama-carbohydrate amaningi ahamba kancane.

Kodwa-ke, noma kumkhiqizo umemezela ukuthi "awukho ushukela," umenzi angangeza ama-carbs asheshayo. I-Sucrose, i-maltose, isiraphu yommbila, ama-molasses, ushukela womoba, ushukela wommbila, ushukela oluhlaza, uju, ukugxila kwejusi yezithelo nakho kushukela.

Bheka ngokucophelela inani likashukela kunoma imuphi umkhiqizo obuke kuma-calories.

Ungabheka kuphi ushukela okweqile

Ama-carb okusheshayo angeziwe kumaswidi, isoda, umpe, iziphuzo zejusi neziphuzo zamandla. Ingilazi yesiphuzo esivamile esiphundu esiphundu ingaba namasipuni ayisishiyagalombili kashukela.

Ikakhulukazi ngokucophelela funda lokho okubizwa ngokuthi ukudla okunempilo okufana ne-muesli, ama-cereal bar, okusanhlamvu kanye nemikhiqizo yezingane, abakhiqizi bavame ukwengeza ushukela owengeziwe.

Zama ukuthi ungathengi imikhiqizo enoshukela "ofihliwe" - ngoba okuqukethwe kwekhalori ekudleni kungase kuvele ekugcineni ekulawuleni.

Bheka amafutha afihliwe ekwakhiweni

Bheka ngokucophelela okuqukethwe ikhalori lokudla okunamafutha kodwa okungabonakali. Kunamafutha amaningi afihlekile kumasoseji aphekiwe, izinhlanzi ezibomvu ne-caviar ebomvu, ophaya, ushokoledi namakhekhe. Amaphesenti amafutha anganqunywa ngobuningi bawo ngamagremu ayi-100.

Zama ukususa ohlwini lokuthenga ukudla okunamafutha "afihliwe". Ayabiza futhi aphezulu kakhulu kuma-calories.

Ungawabona kanjani amafutha we-TRANS

Amafutha we-TRANS - uhlobo lwama-molecule e-fatty acid, akhiwa ngesikhathi kwenziwa i-margarine emafutheni omifino. Izazi zokudla okunomsoco zincoma ukunciphisa ukusetshenziswa kwazo njengoba, njengama-fatty acids egcwele ukwandisa ingozi yokuhlaselwa yizifo zenhliziyo.

Lokhu kubaluleke kakhulu emikhiqizweni equkethe amafutha emifino enziwe aqinile: Ama-margarine, amafutha okupheka, amasaka, uswidi oshibhile, ushokoledi namabhisikidi.

Gwema amafutha ashibhile nemikhiqizo ngesisekelo sawo - ubuningi nekhwalithi yebhotela langempela namafutha emifino kulula ukulawula.

Kuphi ukunaka usawoti

Usawoti emkhiqizo ungase ubizwe ngokuthi "usawoti" kanye "ne-sodium". Bheka ngokucophelela inani likasawoti emkhiqizweni lapho lisondela phezulu ohlwini lwemikhiqizo, likhulu isabelo salo ekudleni. Umthamo ophephile wezempilo kasawoti ngosuku cishe u-5 g (isipuni). Ngokuya nge-sodium -1,5-2,0 g ye-sodium.

Usawoti okweqile ukukho konke ukudla okuvela enyameni esetshenzisiwe: amasoseji, ukubhema, inyama eyomisiwe nosawoti, inyama ekheniwe. Usawoti omningi kushizi onzima, inhlanzi enosawoti nobhemayo, iyagcina, imifino eqoshiwe, ama-chips amazambane, ama-crackers, ukudla okusheshayo ngisho nesinkwa.

Kulula ukulawula inani likasawoti ekudleni, uma upheka ekhaya futhi ungasebenzisi kabi ushizi onzima nenyama ebhemayo.

Okudingayo ukwazi ngezithasiselo zokudla

Ezweni lethu kusetshenziswa, kuphela lezo izithasiselo zokudla, inhlangano yezempilo yomhlaba (owavunyelwa) ukuthi izisebenzise eYurophu emashumini ambalwa eminyaka adlule.

Ukuze uthenge imikhiqizo ephephile eqinisekisiwe, naka imikhiqizo yabakhiqizi abakhulu ithobela Amazinga.

Kusho ukuthini uhlamvu u-E egameni lezithasiselo zokudla?

Uhlamvu u-E ekuqokeni izithasiselo zokudla kusho ukuthi into leyo ivunywa yiKhomishini ekhethekile yalowo ozosetshenziswa embonini yezokudla eYurophu. Amakamelo 100-180 - odayi, 200-285 - izivimbelakuvunda, 300-321- antioxidants, 400-495 - ama-emulsifiers, thickeners, gelling agents.

Akuwona wonke u- “E” onemvelaphi yokufakelwa. Isibonelo, i-E 440 - ilungele ukugaya i-Apple pectin, i-E 300 - uvithamini C no-E306-Е309 - i-vitamin E.

Izithasiselo ezingaphansi kumkhiqizo, kuba lula ukuqonda ukuthi wenziwe ngani. Funda ngokucophelela ukwakheka kwanoma yimuphi umkhiqizo.

Pasteurized noma inzalo?

Umkhiqizo we-Pasteurized ucutshungulwa emazingeni okushisa afinyelela ku-70 degrees Celsius isikhathi esithile. Wonke amabhaktheriya ayingozi kuwo afa, futhi amavithamini amaningi ahlala eqinile. Imikhiqizo enjalo igcinwa izinsuku ezimbalwa kuya emavikini.

Inzalo ihilela ukwelashwa ekushiseni kwama-degree angama-100 nangaphezulu. Umkhiqizo oyinzalo ugcinwa isikhathi eside kunangemva kokuncishiswa, kodwa okuqukethwe amavithamini kuwo kuncipha ngaphezu kwezikhathi ezimbili.

Imikhiqizo ene-Pasteurized inempilo kakhudlwana, futhi inzalo igcinwa isikhathi eside futhi ngezinye izikhathi ayidingi ngisho nesiqandisi.

Yiziphi izinto zokuvikela ezivame kakhulu

Ama-preservatives yizinto ezivimbela ukukhula kwamagciwane kanye nokonakala kwemikhiqizo. Ukwakhiwa kwemikhiqizo ngokuvamile i-sorbic ne-benzoic acid kanye nosawoti wabo yizinto ezivame kakhulu zokulondolozwa kwezimboni.

Bheka amagama ezilondolozo zemvelo kumalebula: i-citric acid, i-malic acid, usawoti. Lezi zithako ezisetshenziswa emathinini asekhaya.

Kungani sidinga ama-emulsifiers

Ama-Emulsifiers asetshenziswe embonini yokudla emashumini eminyaka adlule ukukhiqizwa kwemikhiqizo enamafutha aphansi lapho ufuna ukudala ukubukeka kokuthungwa okunamafutha.

Esetshenziswa kaningi emulsifier yemvelo lecithin. Le ester yama-choline namafutha acid - into ebalulekile empilweni.

Okuningi mayelana namalebula wokudla ekubukeni kokudla kuvidiyo engezansi: