Ungayifunda kanjani ilebula lokudla

-Delile

• Imininingwane yezempilo
• 1. Ingxenye
• 2. Amakholori
• 3. Izakhamzimba
• Amaphesenti wenani lansuku zonke
• Uhlu lwezithako
• Ungawukhetha kanjani "umkhiqizo omuhle kakhulu"
• Izithasiselo zokudla
• 1. Odayi
• 2. Umnandi
• 3. Izinto zokuvikela
• Ungawaqhathanisa Kanjani Amalebula Okudla Okuhlukile

Ilebuli yokudla uhlelo oluyimpoqo olukuvumela ukuthi wazi imininingwane yokudla okunomsoco komkhiqizo wezimboni, ngoba kukhombisa ukuthi yiziphi izingxenye zalo nokuthi zitholakala ngobuningi obungakanani, ngaphezu kokwaziswa ukuthi iziphi izithako ezisetshenziswayo ekulungiseleleni kwazo.

Ukufunda ilebula lokudla kukusiza ukwazi ukuthi yini ngaphakathi kwephakeji, okwenza kube lula ukwenza izinqumo lapho uthenga umkhiqizo wezimboni, ngoba kukuvumela ukuba uqhathanise imikhiqizo efanayo futhi uhlole inani lezakhamzimba onazo, ubheke ukuthi ngabe kuyahambelana yini nomkhiqizo ophilile noma cha. Ngale ndlela, kungenzeka ukulawula eminye imikhiqizo yezempilo, njengesifo sikashukela, ukukhuluphala ngokweqile, umfutho wegazi ophezulu nokungabekezelelani kwe-gluten, ngokwesibonelo. Kodwa-ke, ukufundwa kwamalebula kufanele kwenziwe yibo bonke abantu ukuze bathuthukise imikhuba yabo yokudla nokudla.

Imininingwane ekulebuli yokudla ingahluka ngokwamazwe, kepha ezikhathini eziningi inani lamafutha, ushukela, uma liqukethe i-gluten noma iminonjana yamantongomane, amantongomane noma ama-alimondi, ngokwesibonelo, kucacisiwe, isibonelo, ngoba zivame ukuhlotshaniswa nokungezwani kokudla.

Ukuze uqonde ukuthi yini eselebuli, kufanele ukhombe imininingwane yokudla okunempilo kanye nohlu lwezithako:

Imininingwane yezempilo

Imininingwane yokudla okunempilo ivame ukukhonjiswa ngaphakathi kwetafula, lapho kungenzeka khona kuqala ukunquma ingxenye yomkhiqizo, ama-calories, inani lama-carbohydrate, amaprotheni, amafutha, imicu, usawoti kanye nezinye izakhamzimba ongazikhethela, njengoshukela, amavithamini kanye namaminerali.

1. Ingxenye

Ngokuvamile, isabelo silinganiselwe ukwenza lula ukuqhathanisa neminye imikhiqizo efanayo, ngezinyathelo ezenziwe ngokwazo, njengocezu lwesinkwa olulodwa, amagremu angama-30, iphakethe eli-1, amakhukhi ama-5 noma iyunithi elilodwa, ngokwesibonelo, imvamisa ukwaziswa.

Ingxenye ithonya inani lama-calories nalo lonke olunye ulwazi lokudla komkhiqizo. Kukudla okuningi itafula lokudla okunempilo linikezwa ngokudla ngakunye noma ngamagremu ayi-100 womkhiqizo. Kubalulekile ukwazi lolu lwazi, ngoba kwesinye isikhathi imikhiqizo ethi inama-calories angama-50 kuphela, kungasho ukuthi inama-calories angama-50 ku-100 g, kepha uma iphakethe lingu-200 g, kusho ukuthi uzobe udla ama-calories ayi-100, esikhundleni sama-50.

2. Amakholori

Amakholori inani lamandla okunikezwa ukudla noma umzimba ukufeza yonke imisebenzi yalo ebalulekile. Iqembu ngalinye lokudla linikeza inani lama-calories: i-1 gram ye-carbohydrate inikeza ama-calories angu-4, i-1 gram yamaprotheni inikeza ama-calories angu-4 ne-1 gram yamafutha inikeza ama-calories angu-9.

3. Izakhamzimba

Kulesi sigaba selebula lokudla, inani lama-carbohydrate, amafutha, amaprotheni, imicu, amavithamini kanye namaminerali okuqukethe umkhiqizo ngokusebenza ngakunye noma ngama-gramu ayi-100 kuyakhonjiswa.

Kubalulekile ukuthi kulesi seshini umuntu anake inani lamafutha, ngoba kwaziswe inani lamafutha asetshenzisiwe nalawo agcwele ukudla akudlayo, ngaphezu kwenani le-cholesterol, i-sodium noshukela, kubalulekile ukukhawulela ukusetshenziswa kwale mikhiqizo, ngoba lokho kwandisa amathuba okuba nezifo ezingamahlalakhona.

Ngaphezu kwalokho, kungenzeka futhi ukubona inani eliphelele likashukela, kokubili okukhona ngokwemvelo, ekudleni okufana nobisi noma izithelo, kanye nokungezwa ngesikhathi senqubo yokukhiqiza.

Ngokuqondene namavithamini namaminerali, kubalulekile ukubheka ukuthi anikela malini emzimbeni, ngoba ukumuncwa kwenani lama-bristle ala micronutrients kunganciphisa ubungozi bezinye izifo futhi kuthuthukise impilo. Ngakho-ke, uma umuntu enesifo esidinga ukwandisa ukusetshenziswa kwanoma iyiphi yalezi micronutrients, umuntu kufanele akhethe lokho akudingayo ngobuningi obukhulu, njengesibonelo endabeni yokushoda kwegazi, lapho kudingeka khona ukwandisa ukusetshenziswa yensimbi.

Amaphesenti wenani lansuku zonke

Amaphesenti wenani lansuku zonke, amelwe njenge-% DV, akhombisa ukugxila kwesakhi ngasinye ngokunikezwa kokudla okususelwa ekudleni kwekhalori lango-2000 ngosuku. Ngakho-ke, uma umkhiqizo ukhombisa ukuthi kukhona ushukela ongu-20%, kusho ukuthi ingxenye eyodwa yalowo mkhiqizo inikeza ama-20% kashukela ophelele okumele afakwe nsuku zonke.

Uhlu lwezithako

Uhlu lwezithako lukhombisa inani lezakhi ezikhona ekudleni, ngezakhi ngobuningi obukhulu ngaphambili, okusho ukuthi, uhlu lwezithako lulandela ukwehla kwe-oda.

Ngakho-ke uma kuphakeji lamakhukhi ohlwini lwezithako kwilebula ushukela liza kuqala, qaphela, ngoba inani lalo likhulu kakhulu. Futhi uma ufulawa kakolweni uza kuqala ngesinkwa esiphelele, kukhombisa ukuthi inani lempuphu ejwayelekile likhulu kakhulu, ngakho-ke ukudla akulona lelo lonke.

Uhlu lwezithako ezikwilebula luqukethe nezithasiselo, idayi, izivimbelakuvunda kanye nobumnandi obusetshenziswa yimboni, okuvame ukubonakala njengamagama noma izinombolo ezingajwayelekile.

Endabeni kashukela, amagama ahlukene angatholakala njengesiraphu yommbila, isiraphu yommbila ephezulu ye-fructose, ijusi yezithelo egxilile, i-maltose, i-dextrose, i-sucrose noju, isibonelo. Bona izinyathelo ezi-3 zokwehlisa ukusetshenziswa koshukela.

Ungawukhetha kanjani "umkhiqizo omuhle kakhulu"

Etafuleni elingezansi sibonisa inani elifanele lesakhi ngasinye somkhiqizo, ukuze kubhekwe njengokuphilile:

Izithasiselo zokudla

Izithasiselo zokudla ziyizithako ezifakwa emikhiqizweni ukugcina noma ukuthuthukisa ukuphepha kwazo, ubusha, ukunambitheka, ukuthungwa noma ukubukeka.

Njengamanje, kunokukhathazeka okuningi mayelana nokuthi kungenzeka ukuthi izithasiselo zingadala izinkinga zezempilo zesikhathi eside, futhi kukhona ucwaningo olwandayo lokuthola ezinye izindlela zemvelo nezempilo. Kodwa-ke, izinhlaka ezahlukahlukene zokuphepha kokudla zinemithetho eqinile kakhulu yokuvunyelwa kwanoma yiluphi uhlobo lwesengezo sokusetshenziswa komuntu.

Izithasiselo zokudla ezisetshenziswa kakhulu zifaka:

1. Odayi

Izinhlobo eziyinhloko zemibala yokufakelwa ezisetshenzisiwe yilezi: ophuzi nº 5 noma i-tartrazine (E102); ophuzi nº 6, umbala ophuzi ngokusa noma ukushona kwelanga kuphuzi (E110); i-blue nº 2 noma i-indigo carmine (E132); okuluhlaza okwesibhakabhaka okungu-1 noma okuluhlaza okwesibhakabhaka i-FCF (E133); okuluhlaza No. 3 noma i-CFC eluhlaza okotshani esheshayo (E143); i-azorubin (E122); i-erythromycin (E127); I-Red nº 40 noma i-Red Allura AC (E129); ne-ponceau 4R (E124).

Endabeni yemibala yokufakelwa, kunokukhathazeka okuthile mayelana nokusetshenziswa kwayo, ngoba kuhlobene nokungasebenzi kakhulu ezinganeni, kukulungele ukugwema ukudla okukuqukethe.

Inketho enempilo ukukhetha imikhiqizo equkethe odayi bemvelaphi yemvelo, eyinhloko: i-paprika ebomvu noma i-paprika (i-E160c), i-turmeric (i-E100), i-betanine noma i-beet powder (i-E162), i-carmine ekhishwe noma i-mealybug (i-E120), i-lycopene ( E160d), umbala we-caramel (E150), anthocyanins (E163), isafron kanye ne-chlorophylline (E140).

2. Umnandi

Ama-sweeteners yizinto ezisetshenziselwa ukufaka esikhundleni sikashukela futhi zingatholakala ngaphansi kwegama le-acesulfame K, aspartame, saccharin, sorbitol, sucralose, stevia noma i-xylitol.

IStevia ingumnandi wemvelo otholakala kulesi sitshalo UStevia Rebaudiana Bertonies, ngokwezifundo ezithile zesayensi okungaba enye indlela enhle yokwenza okokunandisa okufakelwayo. Funda kabanzi mayelana nezinzuzo ze-stevia.

3. Izinto zokuvikela

Izinto zokuvikela izinto ezifakiwe ekudleni ukunciphisa ukuwohloka okubangelwa ukuba khona kwama-microorganisms ahlukene.

Phakathi kwama-nitrate nama-nitrites aziwa kakhulu, asetshenziswa kakhulu ekulondolozeni inyama ebhemayo nesoseji, ukuvimbela ukukhula kwamagciwane amancane ayingozi. Ngaphezu kwalokho, izivimbelakuvunda zisiza ukunikeza ukunambitheka okunosawoti nombala obomvu okuzivelelayo. Lezi zivimbelakuvunda zixhunyaniswe nomdlavuza ngoba zingakhuphula ubungozi bokuwukhulisa ngaphansi kwezimo ezithile.

Ama-nitrites nama-nitrate angabonakala kulebula njenge-sodium nitrate (E251), i-sodium nitrite (E250), i-potassium nitrate (E252) noma i-potassium nitrite (E249).

Esinye isivimbeli esaziwayo yi-sodium benzoate (E211), esetshenziselwa ukuvimbela ukukhula kwama-microorganism ekudleni okune-asidi, njengeziphuzo ezibandayo, ujusi kalamula, ukhukhamba, ujamu, okokugqoka isaladi, isosi yesoya nezinye izinciphisi. Lesi sithako sixhunyaniswe nomdlavuza, ukuvuvukala kanye nokusebenza ngokweqile ezinganeni.

Ungawaqhathanisa Kanjani Amalebula Okudla Okuhlukile

Ukuqhathanisa imikhiqizo, imininingwane yokudla okunempilo kufanele ihlolwe ngesilinganiso esifanayo somkhiqizo ngamunye. Isibonelo, uma amalebula ezinhlobo ezi-2 zesinkwa enikeza imininingwane yokudla okunempilo ngo-50 g wesinkwa, khona-ke kungenzeka ukuqhathanisa lezi ezimbili ngaphandle kokwenza ezinye izibalo. Kodwa-ke, uma ilebula lesinkwa esisodwa linikezela ngemininingwane engama-50 g kanti enye inikezela ngemininingwane ye-100 g yesinkwa, kuyadingeka ukwenza isilinganiso siqhathanise kahle le mikhiqizo emibili.

Funda kabanzi ngokufunda amalebula kuvidiyo elandelayo: