Pehea e heluhelu ai i ka lepili ʻai

Anter

• ʻIkepili Nutritional
• 1. Mahele
• 2. Kalepona
• 3. Nutrients
• 4. Ka pākēneka o ka waiwai o kēlā me kēia lā
• Papa inoa o nā mea hoʻohui
• Pehea e koho ai i ka "huahana ʻoi loa"
• Mea hoʻohui meaʻai
• 1. ʻO nā kala
• 2. Mea hoʻonanea
• 3. Nā mālama mālama
• Pehea e hoʻohālikelike ai i nā lepili ʻai ʻokoʻa

ʻO ka lepili meaʻai kahi ʻōnaehana pono e ʻae iā ʻoe e ʻike i ka ʻike kino o kahi huahana hana, no ka mea e hōʻike ana i nā mea a me nā mea i loaʻa iā lākou, me ka hoʻomaopopo ʻia i nā mea hana i hoʻohana ʻia i kā lākou hoʻomākaukau.

ʻO ka heluhelu ʻana i ka lepili meaʻai e kōkua iā ʻoe e ʻike i ka mea i loko o ka wahī, e maʻalahi ai i ka hoʻoholo ʻana i ke kūʻai ʻana i kahi huahana ʻoihana, ʻoiai e ʻae iā ʻoe e hoʻohālikelike i nā huahana like a loiloi i ka nui o nā meaola i loaʻa iā ʻoe, e nānā ana inā pili ia i kahi huahana olakino. .āole paha. I kēia ala, hiki ke kaohi i kekahi huahana olakino, e like me ka maʻi diabetes, ke kaupaona, hypertension a me ka hoʻomanawanui ʻana o ka gluten, no ka laʻana. Eia nō naʻe, pono e heluhelu i nā lepili e nā poʻe āpau e hoʻomaikaʻi ai i kā lākou ʻano ʻai a me ka ʻai ʻana.

Hiki ke ʻokoʻa ka ʻike ma ka lepili meaʻai mai kahi ʻāina a kahi ʻāina, akā ʻo ka hapanui o nā manawa ka nui o nā momona trans, nā kō, inā loaʻa ka gluten a i ʻole nā ​​koina o ka peanuts, nā nati a me nā ʻalemona, no ka laʻana, ua kuhikuhi ʻia, no ka laʻana, no ka mea pili mau ʻia me ka allergy meaʻai.

E hoʻomaopopo i ka mea ma ka lepili, pono ʻoe e ʻike i ka ʻike nutritional a me ka papa inoa o nā mea hoʻohui.

ʻIkepili Nutritional

Hōʻike pinepine ʻia ka ʻike kūpono no loko o ka pākaukau, kahi e hiki ai ke hoʻoholo mua i ka ʻāpana o ka huahana, nā calorie, ka nui o nā huehue, nā protein, nā momona, nā olonā, nā paʻakai a me nā mea pono koho ʻē aʻe, e like me ke kō, nā wikamina a me nā minelala.

1. Mahele

Ma ka laulaha, ua kaulike ʻia ka ʻāpana e kōkua i ka hoʻohālikelike ʻana me nā huahana like ʻē aʻe, me nā ana homemade, e like me 1 ʻāpana berena, 30 gram, 1 pūʻolo, 5 mau kuki a i ʻole 1 anakahi, no ka laʻana, ʻike pinepine ʻia.

Hoʻopili ka ʻāpana i ka nui o nā calorie a me nā ʻike nutritional ʻē aʻe o ka huahana. I nā meaʻai he nui e hāʻawi ʻia ka papa ʻaina meaʻai no kēlā me kēia lawelawe a no kēlā me kēia 100 mau huna o ka huahana. He mea nui e makaʻala i kēia ʻike, no ka mea, ʻo kekahi manawa nā huahana e koi nei he 50 wale nō kā lākou, hiki ke manaʻo he 50 ko lākou i nā 100 g, akā inā 200 g ka pūʻolo, no laila ke ʻai nei ʻoe i 100 mau calorie. ma kahi o 50.

2. Kalepona

ʻO nā kalepona ka nui o ka ikehu e hāʻawi i kahi meaʻai a meaola paha e hoʻokō i kāna hana nui āpau. Hāʻawi kēlā me kēia hui meaʻai i kahi nui o nā calorie: hāʻawi ka 1 gram o ka carbohydrate i 4 calories, hāʻawi ka 1 gram protein i 4 calories a me 1 gram o ka momona e hāʻawi i 9 calories.

3. Nutrients

I kēia ʻāpana o ka lepili ʻai, hōʻike ʻia ka nui o nā haʻalaki, nā momona, nā protein, nā olonā, nā wikamina a me nā minelala i loaʻa i ka huahana no kēlā me kēia lawelawe a no 100 mau mika paha.

He mea nui ia i kēia kau e nānā ke kanaka i ka nui o nā momona, no ka mea ua hoʻomaopopo ʻia i ka nui o nā momona trans a me nā momona i loaʻa i ka meaʻai, me ka nui o ke kō, ka sodium a me ke kō, he mea nui e kaupalena ka hoʻohana ʻana i kēia mau huahana, mai ka mea e hoʻonui i ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi mau.

Hoʻohui ʻia, hiki nō ke nānā i ka huina nui o nā kō, i loaʻa kūlohelohe pū ʻia, i nā meaʻai e like me ka waiū a me nā huaʻai, a hoʻohui ʻia i ka wā o ka hana ʻana.

No nā wikamina a me nā minelala, he mea nui e nānā i ka nui o kā lākou kōkua i ke kino, ʻoiai ʻo ka ʻai ʻana i ka nui o ka nui o kēia mau micronutrients e hiki ai ke hōʻemi i ka pilikia o kekahi mau maʻi a hoʻomaikaʻi i ke olakino. No laila, inā he maʻi ka mea e pono ai e hoʻonui i ka ʻai ʻana o kekahi o kēia mau micronutrients, pono i kekahi e koho i ka mea e pono ai i ka nui, e like me ka laʻana i ka hihia o anemia, kahi e pono ai e hoʻonui i ka ʻai. o ka hao.

4. Ka pākēneka o ka waiwai o kēlā me kēia lā

ʻO ka pākēneka o ka waiwai o kēlā me kēia lā, i hōʻike ʻia ma ke ʻano he DV, hōʻike i ka nui o kēlā me kēia mea momona no kēlā me kēia lawelawe o nā meaʻai e pili ana i ka papa ʻaukā 2000 kalori i kēlā me kēia lā No laila, inā hōʻike ka huahana aia he 20% kō, ʻo ia hoʻi he ʻāpana 1 o ia huahana e hāʻawi i ka 20% o ka huina kō e pono e ʻai i kēlā me kēia lā.

Papa inoa o nā mea hoʻohui

Hōʻike ka papa inoa o nā mea hoʻohui i ka nui o nā meaola i loko o ka meaʻai, me nā mea i ʻoi aku ka nui i mua, ʻo ia hoʻi, ka papa inoa o nā mea hoʻohui i ukali i kahi ʻoka hoʻemi.

No laila inā i loko o kahi ʻāpana o nā kuki ma ka papa inoa o nā mea hoʻohui ma ka lepili kō mua, e makaʻala, no ka mea, nui loa ka nui. A inā hele mua ka palaoa palaoa i ka palaoa wholemeal, hōʻike ia he nui ka nui o ka palaoa maʻamau, a no laila ʻaʻole piha ka meaʻai.

Aia i ka papa inoa o nā mea hoʻohui ma ka lepili nā mea hoʻohui, nā kala, nā mea mālama a me nā mea ʻono i hoʻohana ʻia e ka ʻoihana, i ʻike pinepine ʻia he inoa ʻē a helu paha.

I ke ʻano o ke kō, hiki ke loaʻa nā inoa like ʻole e like me syrup kānana, syrup fructose high syrup, wai momona huaʻai, maltose, dextrose, sucrose a me ka meli, e laʻa me. E ʻike i nā ʻanuʻu he 3 e hōʻemi ai i ke kō.

Pehea e koho ai i ka "huahana ʻoi loa"

I ka papa ma lalo e hōʻike nei i ka nui kūpono no kēlā me kēia ʻāpana o ka huahana, i manaʻo ʻia he olakino:

Mea hoʻohui meaʻai

ʻO nā mea hoʻohui meaʻai nā mea hoʻohui i hoʻohui ʻia i nā huahana e mālama a hoʻomaikaʻi paha i ko lākou palekana, hou, ʻono, ʻano a me nā helehelena.

I kēia manawa, aia kekahi mau hopohopo e pili ana i ka hiki i nā additives ke kumu i kekahi mau pilikia olakino lōʻihi, a ke hoʻonui nei i ka noiʻi e ʻike i nā koho kūlohelohe a olakino hoʻi. Eia nō naʻe, he koʻikoʻi koʻikoʻi nā keʻena palekana palekana meaʻai like ʻole i ka ʻae ʻia o kēlā me kēia ʻano mea hoʻohui no ka ʻai kanaka.

ʻO nā mea hoʻohui meaʻai i hoʻohana nui ʻia me:

1. ʻO nā kala

ʻO nā ʻano nui o nā kala i hana ʻia i hoʻohana ʻia: melemele nº 5 a i ʻole tartrazine (E102); melemele nº 6, melemele a i ʻole ka melemele ʻana o ka lā (E110); polū nº 2 a i ʻole indigo carmine (E132); polū Helu 1 a i ʻole FCF polū mālamalama (E133); ʻōmaʻomaʻo Helu 3 a i ʻole CFC ʻōmaʻomaʻo wikiwiki (E143); azorubin (E122); erythromycin (E127); ʻO Red nº 40 a i ʻole Red Allura AC (E129); a me ponceau 4R (E124).

I ka hihia o nā kala hānai, aia kekahi hopohopo me kā lākou ʻai ʻana, no ka mea pili lākou i ka hyperactivity i nā keiki, kūpono e hōʻalo i nā meaʻai i loaʻa iā lākou.

ʻO kahi koho ʻoi aku ke olakino e koho i nā huahana i loaʻa nā kala o ke kumu kūlohelohe, ʻo ka mea nui: paprika ʻulaʻula a paprika (E160c), turmeric (E100), betanine a i ʻole beet pauka (E162), carmine extract a mealybug (E120), lycopene ( E160d), caramel color (E150), anthocyanins (E163), safron a me chlorophylline (E140).

2. Mea hoʻonanea

Hoʻohana ʻia nā mea hoʻonanea e pani i ke kō a hiki ke loaʻa ma lalo o nā inoa o acesulfame K, aspartame, saccharin, sorbitol, sucralose, stevia a i ʻole xylitol.

ʻO Stevia kahi mea momona maoli i loaʻa mai ka mea kanu ʻO Stevia Rebaudiana Bertonies, e like me kekahi mau noiʻi ʻepekema hiki ke lilo i koho ʻē aʻe i nā mea hoʻonanea ʻono. E aʻo hou e pili ana i nā pono o stevia.

3. Nā mālama mālama

ʻO nā preservatives kekahi mea i hoʻohui ʻia i nā meaʻai e hōʻemi i ka deterioration i hoʻokumu ʻia e ke kū ʻana o nā microorganism like ʻole.

Ma waena o nā mea i ʻike nui ʻia ʻo nā nitrates a me nā nitrites, hoʻohana nui ʻia i ka mālama ʻana i nā ʻāhi puhi a me nā sausage, i mea e pale aku ai i ka ulu ʻana o nā microorganism weliweli. Hoʻohui ʻia, kōkua nā mea mālama i ka hāʻawi ʻana i ka ʻono paʻakai a me ke kala ʻulaʻula e hōʻike ana iā lākou. Ua hoʻopili ʻia kēia mau preservatives i ka maʻi ʻaʻai no ka mea hiki iā lākou ke hoʻonui i ka makaʻu o ka hoʻomohala ʻana iā ia ma lalo o kekahi mau ʻano.

Hiki ke ʻike ʻia nā Nitrites a me nā nitrates ma ka lepili ʻo sodium nitrate (E251), sodium nitrite (E250), potassium nitrate (E252) a i ʻole potassium nitrite (E249).

ʻO kekahi mea mālama ʻē aʻe i ʻike ʻia ʻo ka sodium benzoate (E211), hoʻohana ʻia e kāohi i ka ulu ʻana o nā microorganism i nā meaʻai waikawa, e like me nā mea inu momona, wai wai lemon, pickles, jam, nā salakeke, nā mea ʻai soy a me nā mea ʻono ʻē aʻe. Ua hoʻopili ʻia kēia mea hoʻohui i ka maʻi ʻaʻai, ka mumū a me ka hyperactivity i nā keiki.

Pehea e hoʻohālikelike ai i nā lepili ʻai ʻokoʻa

E hoʻohālikelike i nā huahana, pono e loiloi i ka ʻike pili pono no ka nui like o kēlā me kēia huahana. ʻO kahi laʻana, inā hāʻawi nā lepili o 2 ʻano berena i ka ʻike kino no 50 g berena, a laila hiki ke hoʻohālikelike i nā mea ʻelua me ka hana ʻole ʻana i nā helu ʻē aʻe. Eia nō naʻe, inā hāʻawi ka lepili o hoʻokahi berena i ka ʻike no 50 g a hāʻawi ka ʻē aʻe i ka ʻikepili no 100 g berena, pono e hana i ka ʻāpana e hoʻohālikelike pono i nā huahana ʻelua.

E aʻo hou aʻe e pili ana i ka heluhelu ʻana i nā lepili i kēia wikiō aʻe: