Momwe mungawerenge cholembera chakudya

Zamkati

• Zambiri zaumoyo
• 1. Gawo
• 2. Ma calories
• 3. Zakudya zopatsa thanzi
• 4. Peresenti yamtengo wapatali tsiku lililonse
• Mndandanda wa zosakaniza
• Momwe mungasankhire "chinthu chabwino kwambiri"
• Zowonjezera zakudya
• 1. Utoto
• 2. Chosangalatsa
• 3. Zosungitsa
• Momwe Mungafanizire Zolemba Zosiyanasiyana Zakudya

Chizindikiro chachakudya ndichinthu chololeza chomwe chimakupatsani mwayi wodziwa zaumoyo wazinthu zopangika, chifukwa zikuwonetsa zomwe zimapangidwa ndi kuchuluka kwake, kuphatikiza pakudziwitsidwa zomwe ndizopangira zomwe akukonzekera.

Kuwerenga cholembera kumakuthandizani kudziwa zomwe zili mkati mwazolembedwazo, zomwe zimapangitsa kuti zikhale zosavuta kupanga zosankha mukamagula chinthu chotsogola, chifukwa zimakupatsani mwayi wofanizira zinthu zofananira ndikuyesa kuchuluka kwa michere yomwe muli nayo, kuwunika ngati ikugwirizana ndi mankhwala abwino. .kapena ayi. Mwanjira imeneyi, ndizotheka kuwongolera mankhwala ena, monga matenda ashuga, onenepa kwambiri, kuthamanga kwa magazi komanso kusalolera kwa gluten, mwachitsanzo. Komabe, kuwerenga kwa zilembazo kuyenera kuchitidwa ndi anthu onse kuti azisintha kudya ndi kudya.

Zomwe zili pamndandanda wazakudya zimatha kusiyanasiyana m'maiko, koma nthawi zambiri kuchuluka kwa mafuta, shuga, ngati ali ndi gluteni kapena mtedza, mtedza kapena maamondi, mwachitsanzo, amatchulidwa, mwachitsanzo, popeza Nthawi zambiri zimakhudzana ndi zakudya zosafunikira.

Kuti mumvetsetse zomwe zalembedwazo, muyenera kudziwa zambiri zazakudya ndi mndandanda wazosakaniza:

Zambiri zaumoyo

Zambiri pazakudya nthawi zambiri zimawonetsedwa patebulo, pomwe zimatheka kudziwa kaye gawo la mankhwala, zopatsa mphamvu, kuchuluka kwa chakudya, mapuloteni, mafuta, ulusi, mchere ndi zina zofunikira, monga shuga, mavitamini ndi mchere.

1. Gawo

Mwambiri, gawoli limayesedwa kuti lifanane ndi zinthu zina zofananira, ndi njira zopangira, monga chidutswa chimodzi cha mkate, magalamu 30, phukusi 1, ma cookie 5 kapena 1 unit, mwachitsanzo, nthawi zambiri amadziwitsidwa.

Gawolo limakhudza kuchuluka kwa ma calories ndi zina zonse zopatsa thanzi za mankhwala. Muzakudya zambiri patebulo lazakudya limaperekedwa potengera kapena galamu iliyonse ya mankhwala. Ndikofunikira kudziwa izi, chifukwa nthawi zina zinthu zomwe zimati zili ndi ma calories 50, zitha kutanthauza kuti zili ndi ma calories 50 mu 100 g, koma ngati phukusili ndi 200 g, zikutanthauza kuti muzidya ma calories 100, m'malo mwa 50.

2. Ma calories

Ma calories ndi kuchuluka kwa mphamvu zomwe chakudya kapena chamoyo chimapereka kukwaniritsa ntchito zake zonse zofunika. Gulu lirilonse la chakudya limapereka kuchuluka kwa ma calories: 1 gramu ya carbohydrate imapereka zopatsa mphamvu 4, gramu imodzi ya protein imapereka ma calories 4 ndi gramu imodzi yamafuta imapereka ma calories 9.

3. Zakudya zopatsa thanzi

M'chigawo chino cha cholembera chakudya, kuchuluka kwa chakudya, mafuta, mapuloteni, ulusi, mavitamini ndi mchere womwe malonda ake amakhala potumikira kapena pa magalamu 100 awonetsedwa.

Ndikofunikira kuti mgawoli munthu azisamalira kuchuluka kwa mafuta, popeza amadziwitsidwa kuchuluka kwa mafuta osungunuka komanso okhutira omwe chakudyacho chilipo, kuphatikiza kuchuluka kwa cholesterol, sodium ndi shuga, ndikofunikira kuchepetsa kumwa mankhwalawa, chifukwa izi zimawonjezera chiopsezo chokhala ndi matenda aakulu.

Kuphatikiza apo, ndizothekanso kuwona kuchuluka kwa shuga, komwe kumakhalako mwachilengedwe, mu zakudya monga mkaka kapena zipatso, komanso kuwonjezeredwa pakupanga.

Ponena za mavitamini ndi mchere, ndikofunikira kuwunika kuchuluka kwake komwe kumathandizira m'thupi, popeza kuyamwa kwa michere ya micronutrients iyi kumachepetsa chiopsezo cha matenda ena ndikukhalitsa ndi thanzi. Chifukwa chake, ngati munthu ali ndi matenda omwe amafunikira kuwonjezera kumwa kwa micronutrients iliyonse, ayenera kusankha zomwe amafunikira mochuluka, monga mwachitsanzo pankhani ya kuchepa kwa magazi, komwe ndikofunikira kuwonjezera kumwa chitsulo.

4. Peresenti yamtengo wapatali tsiku lililonse

Kuchuluka kwa mtengo watsiku ndi tsiku, woimiridwa ngati% DV, kumawonetsa kuchuluka kwa michere iliyonse potumiza chakudya kutengera kalori ya 2000 tsiku lililonse. Chifukwa chake, ngati malonda akuwonetsa kuti pali 20% ya shuga, zikutanthauza kuti gawo limodzi la mankhwalawa limapatsa 20% ya shuga yathunthu yomwe imayenera kumeza tsiku ndi tsiku.

Mndandanda wa zosakaniza

Mndandanda wazopangidwira ukuwonetsa kuchuluka kwa michere yomwe ilipo mchakudya, ndizomwe zimaphatikizidwa patsogolo kwambiri, ndiye kuti, mndandanda wazazitsulo umatsata dongosolo lomwe likuchepa.

Chifukwa chake ngati paphukusi la ma cookie pamndandanda wazosakaniza shuga wabwera poyamba, khalani tcheru, chifukwa kuchuluka kwake ndikokulirapo. Ndipo ngati ufa wa tirigu ubwera koyamba mu buledi wamphumphu, zikuwonetsa kuti ufa wochuluka ndi waukulu kwambiri, motero chakudya sichokwanira.

Mndandanda wazosakaniza zolembedwazo ulinso ndi zowonjezera, utoto, zotetezera komanso zotsekemera zomwe amagwiritsidwa ntchito ndi makampani, omwe nthawi zambiri amawoneka ngati mayina kapena manambala achilendo.

Pankhani ya shuga, mayina osiyanasiyana amatha kupezeka monga madzi a chimanga, madzi a chimanga a fructose, madzi azipatso, maltose, dextrose, sucrose ndi uchi, mwachitsanzo. Onani njira zitatu zochepetsera kumwa shuga.

Momwe mungasankhire "chinthu chabwino kwambiri"

Mu tebulo ili m'munsiyi tikuwonetsa kuchuluka koyenera pachinthu chilichonse cha mankhwala, kuti chiwoneke ngati chathanzi:

Zowonjezera zakudya

Zowonjezera pazakudya ndizophatikiza zomwe zimawonjezeredwa kuzinthu kuti zisunge kapena kukonza chitetezo chawo, kutsitsimuka, kununkhira, kapangidwe kapena mawonekedwe.

Pakadali pano, pali nkhawa zingapo zakuti zowonjezera zingayambitse mavuto azaumoyo kwanthawi yayitali, ndipo pali kafukufuku wowonjezereka wopeza njira zina zachilengedwe komanso zathanzi. Komabe, mabungwe osiyanasiyana oteteza chakudya ali ndi malamulo okhwima kwambiri ovomerezeka ndi zowonjezera zilizonse zogwiritsa ntchito anthu.

Zakudya zomwe amagwiritsidwa ntchito kwambiri ndi izi:

1. Utoto

Mitundu yayikulu yamitundu yokumba yomwe imagwiritsidwa ntchito ndi iyi: yachikasu nº 5 kapena tartrazine (E102); wachikasu nº 6, mdima wachikaso kapena kulowa kwa chikasu (E110); buluu nº 2 kapena indigo carmine (E132); buluu nambala 1 kapena buluu lowala FCF (E133); 3 wobiriwira kapena wobiriwira wobiriwira CFC (E143); azorubin (E122); erythromycin (E127); Red nº 40 kapena Red Allura AC (E129); ndi ponceau 4R (E124).

Pankhani ya mitundu yokumba, pali kuda nkhawa ndi momwe amagwiritsidwira ntchito, chifukwa adalumikizana ndi kuchepa kwa ana, kukhala abwino kupewa zakudya zomwe zilimo.

Njira yathanzi ndikusankha zinthu zomwe zimakhala ndi utoto wachilengedwe, zoyambirira zake ndi: paprika wofiira kapena paprika (E160c), turmeric (E100), betanine kapena beet powder (E162), chotsitsa cha carmine kapena mealybug (E120), lycopene ( E160d), mtundu wa caramel (E150), anthocyanins (E163), safironi ndi chlorophylline (E140).

2. Chosangalatsa

Zakudya zotsekemera ndizomwe zimagwiritsidwa ntchito m'malo mwa shuga ndipo zimapezeka pansi pa dzina la acesulfame K, aspartame, saccharin, sorbitol, sucralose, stevia kapena xylitol.

Stevia ndi zotsekemera zachilengedwe zomwe zimapezeka kuchokera kubzala Stevia Rebaudiana Mabungwe, zomwe malinga ndi kafukufuku wina wasayansi ikhoza kukhala njira yabwino m'malo mwa zotsekemera zopangira. Dziwani zambiri za zabwino za stevia.

3. Zosungitsa

Zosungitsa ndi zinthu zomwe zimawonjezeredwa ku zakudya kuti muchepetse kuwonongeka komwe kumayambitsidwa ndi kupezeka kwa tizilombo tosiyanasiyana.

Zina mwazodziwika bwino ndi ma nitrate ndi ma nitrites, omwe amagwiritsidwa ntchito makamaka posungira nyama zosuta ndi soseji, kuti muchepetse kukula kwa tizilombo tangozi. Kuphatikiza apo, zotetezera zimathandizira kupereka kununkhira kwamchere ndi mtundu wofiira womwe umawonekera. Izi zotetezedwa zalumikizidwa ndi khansa chifukwa zitha kuonjezera chiwopsezo chotenga matendawa munthawi zina.

Nitrites ndi nitrate amatha kudziwika kuti sodium nitrate (E251), sodium nitrite (E250), potaziyamu nitrate (E252) kapena potaziyamu nitrite (E249).

Chotetezera china chodziwika ndi sodium benzoate (E211), chomwe chimagwiritsa ntchito poletsa kukula kwa tizilomboti mu zakudya za acidic, monga zakumwa zozizilitsa kukhosi, madzi a mandimu, nkhaka, kupanikizana, mavaladi, msuzi wa soya ndi zokometsera zina. Izi zimalumikizidwa ndi khansa, kutupa komanso kusakhudzidwa ndi ana.

Momwe Mungafanizire Zolemba Zosiyanasiyana Zakudya

Poyerekeza zomwe zimagulitsidwa, chidziwitso chazakudya chikuyenera kuyesedwa pamtengo wofanana wa chinthu chilichonse. Mwachitsanzo, ngati zolemba za mitundu iwiri ya buledi zimapatsa chidziwitso cha 50 g ya buledi, ndiye kuti ndizotheka kufananiza izi osapanga kuwerengera kwina kulikonse. Komabe, ngati chizindikiro cha mkate umodzi chimapereka chidziwitso cha 50 g ndipo winayo amapereka chidziwitso cha 100 g ya mkate, ndikofunikira kuti magawanidwewo athe kufananiza bwino zinthu ziwirizi.

Dziwani zambiri za kuwerenga zolemba muvidiyo yotsatirayi: