Malangizo owerengera zolemba chakudya

Zomwe ziyenera kulembedwa

Chizindikirocho sichiyenera kukhala ndi dzina lokhalokha komanso wopanga, komanso kuchuluka kwa mapuloteni, mafuta, chakudya ndi zopatsa mphamvu za 100 g wa mankhwala.

Zolembedwazo zikuwoneka ngati mndandanda wophatikizidwa ndi comma kapena mzati. Kulemba kowala "kopanda GMO", "kwachilengedwe", "zakudya", zomwe zikupezeka pachizindikiro kulibe ubale uliwonse ndi zomwe zimapangidwazo.

Ngati malonda ake ndi achilendo ndipo makinawo sanapangire zomata kuti zizimasuliridwa mchilankhulo chawo - malonda ake akhoza kugulitsidwa pamsika mosaloledwa, ndipo atha kukhala osavomerezeka.

Gulani mankhwala okhawo omwe ali ndi zilembo zowerengeka, zomwe zimawonetsa kufunikira kwa zakudya komanso kapangidwe kake.

Ngati chizindikirocho chatha, kapena kusindikizidwanso pamwamba pazakale zakale, izi sizabwino kugula.

 Chizindikiro chokhudza alumali

Alumali moyo wa malonda atha kulembedwa m'njira zingapo. "Kutulutsa" kumatanthauza kuti tsiku ndi nthawi inayake, chinthucho chimatha.

Ngati mungafotokoze za alumali, zolembedwazo ziyenera kuyang'ana tsiku ndi nthawi yopangira mankhwalawo ndi kuwerengera kuti alumali atha liti.

Chakudya chokhala ndi alumali wopanda malire kulibe. Sankhani zinthu za alumali zokha zomwe zafotokozedwa momveka bwino ndipo sizinathe.

Tsiku lopanga

Tsiku lopanga silitha kulembedwa paphukusi ndi cholembera kapena cholembera. Amaika izi m'mphepete mwa phukusi ndi makina apadera kapena sitampu kapena kusindikizidwa pamalowo.

Momwe mungawerenge zosakaniza

Mayina a zosakaniza zomwe zili pamndandandawu akutsika kwambiri pamtengo womwe waphatikizidwa muzogulitsazo. Poyambirira ndi zofunika zosakaniza. Muzogulitsa nyama zimatha kukhala nyama yokha, mkate - ufa, mkaka - mkaka.

Kapangidwe ka magalamu 100 kapena potumikira

Zolembazi nthawi zambiri zimatengedwa kuti ziwonetse zosakaniza pa 100 g za malonda. Mu phukusi akhoza kwambiri, ndi zosakwana izi kuchuluka. Chifukwa chake, zomwe zili ndi zosakaniza zina muyenera kuwerengera kulemera kwake kwa phukusi.

Nthawi zina chizindikiritso cha mankhwala chimakhazikika pagawo lolemera nthawi zambiri limakhala lochepera 100 g, ndipo phukusi limatha kukhala lochepa. Poterepa, ndikofunikira kuyang'anitsitsa kuti muwone momwe phukusili lilili, ndi momwe mungayezere.

Nthawi zonse samverani zokhazokha komanso kulemera kwake ndi kuchuluka kwake kwa ntchito.

Mafuta ochepa samatanthauza kukhala wathanzi

Ngati mankhwalawa alibe mafuta, sikuti ndi otsika kwambiri.

Kalori ndi kukoma nthawi zambiri zimawononga shuga wowonjezera. Werengani mosamala zosakaniza: ngati shuga ali woyamba kapena wachiwiri mndandanda - mankhwalawa sangatchulidwe kuti ndi othandiza.

Yerekezerani mafuta ochepa omwe ali ndi mafuta ndi omwe amakhala nawo pashelefu. Ngati kusiyana kwa kuchuluka kwa ma calories ndikosafunikira, yang'anani njira ina.

Zomwe zikutanthauza kuti "Palibe cholesterol"

Mawu awa nthawi zina amayikidwa pazinthu zomwe sizinakhale ndi cholesterol kuti akope chidwi chowonjezera. Mwachitsanzo, sapezeka mumafuta aliwonse amasamba, monga cholesterol - chinthu chochokera ku nyama zokha.

Zogulitsa zopanda mafuta m'thupi sizikhala zathanzi. Mwachitsanzo, palibe cholesterol m'mafuta opangidwa kuchokera kumafuta a masamba, mafuta ambiri a confectionery ndi Margarine ndiotsika mtengo. Mankhwalawa ndi okwera kwambiri ndipo ali ndi mafuta a TRANS.

Onetsani mawu otsatsa pamaphukusi mosakayikira ndikukhala ndi chidwi chambiri pakupanga.

Momwe mungazindikire ma carbs othamanga

Si chakudya chonse chomwe ndi shuga. Ngati mankhwalawa akuphatikizapo chakudya chambiri, koma shuga muzosakaniza mulibe, kapena ali m'malo omaliza - mankhwalawa amakhala ndi chakudya chocheperako.

Komabe, ngakhale pazogulitsazo zikulengeza kuti "palibe shuga," wopanga amatha kuwonjezera ma carbs owonjezera. Sucrose, maltose, madzi a chimanga, molasses, shuga wa nzimbe, shuga wa chimanga, shuga wosaphika, uchi, chidwi cha madzi azipatso ndi shuga.

Onetsetsani mosamala kuchuluka kwa shuga pazogulitsa zilizonse zomwe zikuwonetsedwa pama calories.

Kumene mungayang'anire shuga wochuluka

Ma carbs owonjezera ali m'maswiti, soda, timadzi tokoma, zakumwa za madzi ndi zakumwa zamagetsi. Galasi la zakumwa zoziziritsa kukhosi nthawi zonse limatha kukhala ndi masupuni 8 a shuga.

Makamaka mosamala kuphunzira zakudya otchedwa wathanzi zakudya monga muesli, phala phala, phala ndi mankhwala ana, opanga zambiri kuwonjezera shuga owonjezera.

Yesetsani kuti musagule zinthu zokhala ndi shuga "wobisika" - chifukwa ma calorie opezeka muzakudya amatha kutuluka kuchokera pansi pa ulamuliro.

Fufuzani mafuta obisika pakupanga

Onetsetsani mosamala kalori wazakudya zomwe zili ndi mafuta koma sizimawoneka. Pali mafuta ambiri obisika m'masoseji ophika, nsomba zofiira ndi caviar yofiira, ma pie, chokoleti ndi makeke. Mafuta ambiri amatha kutsimikiziridwa ndi kuchuluka kwawo magalamu 100.

Yesetsani kuchotsa pazogula zakudya zomwe zili ndi mafuta "obisika". Ndi okwera mtengo komanso okwera kwambiri.

Momwe mungazindikire mafuta a TRANS

Mafuta a TRANS - mawonekedwe amafuta amchere amchere, omwe amapangidwa panthawi yopanga margarine kuchokera ku mafuta a masamba. Akatswiri azakudya amalangiza kuchepetsa kumwa kwawo, monga mafuta amadzimadzi amathandizira kwambiri pachiwopsezo chokhala ndi matenda amtima.

Izi ndizofunikira makamaka pazinthu zomwe zili ndi mafuta amasamba omwe amapangidwa molimba: Margarine, mafuta ophikira, zofalitsa, maswiti otsika mtengo, chokoleti ndi mabisiketi.

Pewani mafuta otsika mtengo ndi mankhwala pamaziko awo - kuchuluka ndi ubwino wa mafuta enieni ndi mafuta a masamba osavuta kuwongolera.

Komwe muyenera kumvera mchere

Mchere mu mankhwalawo umatchedwa "mchere" ndi "sodium". Yang'anani mosamala kuchuluka kwa mchere muzinthu zomwe zimayandikira pamwamba pa mndandanda wazinthu, gawo lake lalikulu mu chakudya. Mlingo wabwinobwino wamchere patsiku ndi pafupifupi 5 g (supuni). Pankhani ya sodium - 1,5-2,0 g wa sodium.

Mchere wambiri uli mu zakudya zonse kuchokera kuzakudya zosinthidwa: soseji, kusuta, nyama zouma komanso zamchere, nyama zamzitini. Mchere wambiri mu tchizi wolimba, nsomba zamchere ndi zosuta, zimasunga, ndiwo zamasamba, tchipisi cha mbatata, ma crackers, chakudya chofulumira komanso mkate.

Ndiosavuta kuwongolera mchere mumchere, ngati mumaphika kunyumba osazunza tchizi komanso nyama zosuta.

Zomwe muyenera kudziwa pazowonjezera zakudya

M'dziko lathu amagwiritsidwa ntchito, zowonjezera zowonjezera zokha, zomwe gulu lazachipatala (omwe) adaloledwa kugwiritsa ntchito ku Europe zaka makumi angapo zapitazo.

Kuti mugule zinthu zotetezedwa zotsimikizika, tcherani khutu kuzinthu zopangidwa ndi opanga zazikulu zimagwirizana ndi Miyezo.

Kodi dzina E mu dzina la zowonjezera zakudya limatanthauzanji?

Kalata E potchulira zowonjezera zowonjezera zimatanthawuza kuti chinthucho chimavomerezedwa ndi Commission yapadera ya omwe adzagwiritse ntchito pamakampani azakudya ku Europe. Zipinda 100-180 - utoto, 200-285 - zotetezera, 300-321- antioxidants, 400-495 - emulsifiers, thickeners, gelling agents.

Osati "E" onse ali ndi magwero achinyengo. Mwachitsanzo, E 440 - yabwino kupukusa Apple pectin, E 300 - vitamini C ndi E306-Е309 - vitamini E.

Zowonjezera zochepa pazogulitsazo, ndizosavuta kumvetsetsa kuti zimapangidwa ndi chiyani. Phunzirani mosamala kapangidwe ka chinthu chilichonse.

Kusungunuka kapena chosawilitsidwa?

Pasteurized mankhwala amakonzedwa pa kutentha mpaka madigiri 70 Celsius kwa nthawi inayake. Mabakiteriya onse oipa omwe anali mmenemo anafa, ndipo mavitamini ambiri amakhalabe. Zoterezi zimasungidwa kwa masiku angapo mpaka masabata.

Yolera yotseketsa kumafuna chithandizo kutentha 100 ndi pamwamba madigiri. Mankhwala osawilitsidwa amasungidwa nthawi yayitali kuposa pambuyo pothira mafuta, koma mavitamini mmenemo amachepetsa koposa kawiri.

Pasteurized mankhwala wathanzi, ndi chosawilitsidwa kusungidwa motalika ndipo nthawi zina safuna ngakhale firiji.

Ndi zotetezera ziti zomwe ndizofala kwambiri

Zoteteza ndi zinthu zomwe zimalepheretsa kukula kwa mabakiteriya komanso kuwonongeka kwa zinthu. Mapangidwe azinthuzo nthawi zambiri sorbic ndi benzoic acid ndi mchere wawo ndizomwe zimagwiritsidwa ntchito kwambiri m'mafakitale.

Fufuzani mayina azotetezera zachilengedwe pamakalata: citric acid, malic acid, mchere. Izi zosakaniza ntchito kumalongeza kunyumba.

Chifukwa chomwe timafunikira emulsifiers

Ma emulsifiers akhala akugwiritsidwa ntchito m'makampani azakudya m'zaka makumi angapo zapitazi popanga zinthu zamafuta ochepa mukafuna kupanga mawonekedwe amafuta.

Nthawi zambiri amagwiritsa ntchito emulsifier wachilengedwe lecithin. Ester iyi ya choline ndi mafuta acids - chinthu chofunikira kwambiri paumoyo.

Zambiri pazakuwerenga zolemba pazakudya zomwe zimawonetsedwa muvidiyo ili pansipa: