Mokhoa oa ho bala lengolo la lijo
Litaba
- Tlhahisoleseling ea phepo e nepahetseng
- 1. Karolo
- 2. Likhalori
- 3. Limatlafatsi
- 4. Liphesente tsa boleng ba letsatsi ka leng
- Lethathamo la metsoako
- Mokhoa oa ho khetha "sehlahisoa se setle ka ho fetisisa"
- Lisebelisoa tsa lijo
- 1. Lidae
- 2. Monate hamonate
- 3. Litšireletso
- Mokhoa oa ho bapisa mabitso a fapaneng a lijo
Lebokose la lijo ke sistimi e tlamang e u lumellang ho tseba tlhaiso-leseling ea phepo ea sehlahisoa se tsoetseng pele indastering, hobane e bonts'a likarolo tsa eona le hore na li fumaneha ka bongata bofe, ntle le ho tsebisoa e leng metsoako e sebelisitsoeng boitokisetsong ba tsona.
Ho bala sejo sa lijo ho u thusa ho tseba se ka hare ho sephutheloana, ho etsa hore ho be bonolo ho etsa liqeto ha u reka sehlahisoa se tsoetseng pele, hobane se u lumella ho bapisa lihlahisoa tse ts'oanang le ho lekola bongata ba limatlafatsi tseo u nang le tsona, ho sheba hore na li lumellana le sehlahisoa se phetseng hantle. kapa che. Ka tsela ena, ho a khonahala ho laola lihlahisoa tse ling tsa bophelo bo botle, joalo ka lefu la tsoekere, boima bo feteletseng, khatello ea kelello le mamello ea gluten, mohlala. Leha ho le joalo, ho baloa ha mangolo ho tlameha ho etsoa ke batho bohle ho ntlafatsa litloaelo tsa bona tsa ho ja le tšebeliso.
Tlhahisoleseling e lebokoseng la lijo e ka fapana ho ea ka linaha, empa boholo ba makhetlo boholo ba mafura a fetisoang, tsoekere, haeba e na le gluten kapa mesaletsa ea makotomane, linate kapa lialmonde, ka mohlala, e boletsoe, ka mohlala, hobane hangata li amahanngoa le ho kula ha lijo.
Ho utloisisa se ngotsoeng, o tlameha ho khetholla tlhaiso-leseling ea phepo le lenane la metsoako:
Tlhahisoleseling ea phepo e nepahetseng
Tlhahisoleseling ea phepo e nepahetseng hangata e bonts'oa ka har'a tafole, moo ho ka khonehang ho fumana pele karolo ea sehlahisoa, likhalori, bongata ba lik'habohaedreite, liprotheine, mafura, likhoele, letsoai le limatlafatsi tse ling tse ikhethileng, joalo ka tsoekere, livithamini le liminerale.
1. Karolo
Ka kakaretso, karolo e behiloe molemong oa ho tsamaisa papiso le lihlahisoa tse ling tse ts'oanang, ka mehato e iketselitsoeng, joalo ka selae sa 1 sa bohobe, ligrama tse 30, sephutheloana se le seng, li-cookie tse 5 kapa yuniti e le 'ngoe, mohlala, hangata ho tsebisoa.
Karolo e susumetsa boholo ba likhalori le tlhaiso-leseling e ngoe ea phepo ea sehlahisoa. Lijong tse ngata ho fanoa ka tafole ea phepo ka nako ea phepelo kapa bakeng sa ligrama tse 100 tsa sehlahisoa. Ho bohlokoa ho tseba litaba tsena, hobane ka linako tse ling lihlahisoa tse ipolelang hore li na le likhalori tse 50 feela, li ka bolela hore li na le likhalori tse 50 ho 100 g, empa haeba sephutheloana se le 200 g, ho bolela hore o tla ja li-calories tse 100, sebakeng sa tse 50.
2. Likhalori
Li-calories ke boholo ba matla boo lijo kapa 'mele o fanang ka bona ho etsa mesebetsi eohle ea eona ea bohlokoa. Sehlopha se seng le se seng sa lijo se fana ka likhalori tse ngata: grama e le 'ngoe ea lik'habohaedreite e fana ka likhalori tse 4, grama e le' ngoe ea protheine e fana ka likhalori tse 4 mme grama e le 'ngoe ea mafura e fana ka li-calories tse 9
3. Limatlafatsi
Karolong ena ea leibole ea lijo, bongata ba lik'habohaedreite, mafura, liprotheine, likhoele, livithamini le liminerale tseo sehlahisoa se nang le tsona ha ho sebetsoa kapa ka ligrama tse 100 li bontšoa.
Ho bohlokoa hore thutong ena motho a ele hloko palo ea mafura, kaha e tsebisitsoe palo ea mafura a fetisitsoeng le a khotsofatsang ao lijo li nang le ona, ntle le bongata ba k'holeseterole, sodium le tsoekere, ho bohlokoa ho fokotsa ts'ebeliso ea lihlahisoa tsena, hobane seo se eketsa menyetla ea ho ba le mafu a sa foleng.
Ntle le moo, ho a khonahala ho bona palo e felletseng ea tsoekere, ka tlhaho e teng, lijong tse joalo ka lebese kapa litholoana, hape e kenyellelitsoe nakong ea tlhahiso.
Ha e le livithamini le liminerale, ho bohlokoa ho lekola hore na li kenya letsoho hakae 'meleng, kaha ho kenella hoa bongata ba li-micronutrients tsena ho ka fokotsa kotsi ea mafu a mang le ho ntlafatsa bophelo bo botle. Ka hona, haeba motho a na le lefu leo ho hlokahalang ho eketsa tšebeliso ea se seng sa li-micronutrients tsena, motho o tlameha ho khetha seo a se hlokang ka bongata bo boholo, joalo ka mohlala tabeng ea phokolo ea mali, moo ho hlokahalang ho eketsa ts'ebeliso tsa tšepe.
4. Liphesente tsa boleng ba letsatsi ka leng
Peresente ea boleng ba letsatsi le letsatsi, e emeloang e le% DV, e bonts'a mohopolo oa phepo e ngoe le e ngoe ka ho fana ka lijo ho ipapisitse le phepo ea likhalori tsa 2000 ka letsatsi. Ka hona, haeba sehlahisoa se bontša hore ho na le tsoekere e 20%, ho bolela hore karolo e le 'ngoe ea sehlahisoa seo e fana ka 20% ea tsoekere e felletseng e lokelang ho nooa letsatsi le leng le le leng.
Lethathamo la metsoako
Lethathamo la metsoako le supa bongata ba limatlafatsi tse teng lijong, ka likarolo tsa tsona tse ngata ka pele, ke hore, lenane la metsoako le latela tatellano e fokotsehang.
Kahoo haeba ka har'a sephutheloana sa li-cookie lenaneng la metsoako e nang le tsoekere o tla pele, hlokomela, hobane bongata ba eona bo boholo haholo. Mme haeba phofo ea koro e tla pele ka bohobe bo felletseng, e bontša hore palo ea phofo e tloaelehileng e kholo haholo, ka hona lijo ha li joalo kaofela.
Lethathamo la lisebelisoa tse lengiboleng le boetse le na le li-additives, lidae, li-preservative le li-sweeteners tse sebelisoang ke indasteri, tse atisang ho hlaha e le mabitso kapa linomoro tse sa tloaelehang.
Tabeng ea tsoekere, mabitso a fapaneng a ka fumanoa joalo ka sirapo ea poone, sirapo ea poone e phahameng ea fructose, lero la litholoana tse tebisitsoeng, maltose, dextrose, sucrose le mahe a linotši, mohlala. Sheba mehato e 3 ea ho fokotsa ts'ebeliso ea tsoekere.
Mokhoa oa ho khetha "sehlahisoa se setle ka ho fetisisa"
Tafoleng e ka tlase re bonts'a chelete e loketseng karolo e ngoe le e ngoe ea sehlahisoa, e le hore e nkuoe e phetse hantle:
| Likarolo | Palo kgothaletswa | Mabitso a mang a karolo ena |
| Kakaretso ea mafura | Sehlahisoa se na le mafura a tlase ha se na le ka tlase ho 3 g ho 100 g (ha e le lihlahisoa tse tiileng) le 1.5 g ka 100 ml (ka metsi) | Mafura / oli ea liphoofolo, mafura a likhomo, botoro, chokolete, tse tiileng tsa lebese, coconut, oli ea coconut, lebese, tranelate e bolila, ghee, oli ea palema, mafura a limela, margarine, tallow, tranelate e bolila. |
| Mafura a khotsofatsang | Sehlahisoa se na le mafura a mangata haholo ha a na le 1.5 g ho 100 g (maemong a lintho tse tiileng) kapa 0,75 g ho 100 ml (ka metsi) le 10% eneji. | |
| Mafura a Trans | Lijo tse nang le mafura a trans li lokela ho qojoa. | Haeba labela e re e na le "mafura a haedrojeneid", ho bolela hore e na le mafura, empa ka bongata bo fokolang, e ka tlase ho 0.5 g ka karolwana ea sehlahisoa. |
| Sodium | Ka ho khetheha khetha lihlahisoa tse nang le sodium e ka tlase ho 400 mg. | Monosodium glutamate, MSG, letsoai la leoatle, ascorbate ea sodium, bicarbonate ea sodium, nitrate ea sodium kapa nitrite, letsoai la meroho, tlhotla ea tomoso. |
| Tsoekere | Ho eletsoa hore u qobe lihlahisoa tse nang le tse fetang 15 g ea tsoekere ka 100 g. Tse ntle ke tse nang le tlase ho 5 g bakeng sa 100 g. Lihlahisoa tse nang le ka tlase ho 0.5 g ho 100 g kapa ml e nkuoa e le "ntle le tsoekere". | Dextrose, fructose, tsoekere, sirapo, mahe a linotši, sucrose, maltose, malt, lactose, tsoekere e sootho, sirapo ea poone, sirapo ea poone e phahameng ea fructose, lero la litholoana. |
| Likhoele | Khetha lijo tse nang le 3g kapa ho feta ha o sebeletsa. | |
| Lik'halori | Sehlahisoa se nang le lik'hilojule tse fokolang se na le li-kcal tse ka tlase ho 40 ka 100 g (ha e le lintho tse tiileng) le likhalori tse ka tlase ho 20 ka 100 ml (maro). | |
| Cholesterol | Sehlahisoa se na le k'holeseterole e tlase haeba e na le 0.02g ka 100 g (ka lintho tse tiileng) kapa 0.01 ka 100 ml (ka mokelikeli). |
Lisebelisoa tsa lijo
Lisebelisoa tsa lijo ke metsoako e kenyelletsoang lihlahisoa ho boloka kapa ho ntlafatsa polokeho ea bona, bocha, tatso, ponahalo kapa chebahalo.
Hajoale, ho na le lipelaelo tse 'maloa mabapi le monyetla oa hore litlatsetso li ka baka mathata a nako e telele a bophelo bo botle, mme ho na le lipatlisiso tse ntseng li eketseha ho fumana mekhoa e meng ea tlhaho le e phetseng hantle. Leha ho le joalo, mekhatlo e fapaneng ea polokeho ea lijo e na le melaoana e thata haholo mabapi le tumello ea mofuta ofe kapa ofe oa tlatsetso bakeng sa tšebeliso ea batho.
Lisebelisoa tsa lijo tse sebelisoang ka ho fetisisa li kenyelletsa:
1. Lidae
Mefuta ea mantlha ea mebala ea maiketsetso e sebelisitsoeng ke: bosehla nº 5 kapa tartrazine (E102); bosehla nº 6, mantsiboea bosehla kapa ho likela ha letsatsi le bosehla (E110); putsoa nº 2 kapa indigo carmine (E132); putsoa No. 1 kapa buluu e khanyang FCF (E133); botala No. 3 kapa CFC e tala e tala ka potlako (E143); azorubin (E122); erythromycin (E127); Red nº 40 kapa Red Allura AC (E129); le ponceau 4R (E124).
Tabeng ea mebala ea maiketsetso, ho na le ho ameha ho itseng ka ts'ebeliso ea eona, hobane e amana le ho hloka botsitso ho bana, e le ntho e ntle ho qoba lijo tse nang le tsona.
Khetho e phetseng hantle ke ho khetha lihlahisoa tse nang le lidae tsa tlhaho, tse ka sehloohong ke: paprika e khubelu kapa paprika (E160c), turmeric (E100), betanine kapa phofo ea beet (E162), carmine extract kapa mealybug (E120), lycopene ( E160d), 'mala oa caramel (E150), anthocyanins (E163), safrone le chlorophylline (E140).
2. Monate hamonate
Li-sweeteners ke lintho tse sebelisetsoang ho nkela tsoekere sebaka mme li ka fumanoa tlasa mabitso a acesulfame K, aspartame, saccharin, sorbitol, sucralose, stevia kapa xylitol.
Stevia ke senate sa tlhaho se fumanoang semeleng Stevia Rebaudiana Lik'honthinente, eo ho latela liphuputso tse ling tsa mahlale e ka bang khetho e ntle ho li-sweeten tsa maiketsetso. Ithute haholoanyane ka melemo ea stevia.
3. Litšireletso
Litšireletso ke lintho tse eketsoang lijong ho fokotsa ho senyeha ho bakoang ke boteng ba likokoana-hloko tse fapaneng.
Har'a tse tsebahalang ka ho fetisisa ke nitrate le nitrites, tse sebelisoang haholo ho boloka nama e tsubang le boroso, ho thibela kholo ea likokoana-hloko tse kotsi. Ntle le moo, lithibelo li thusa ho fana ka tatso ea letsoai le 'mala o mofubelu o li khethollang. Litšireletso tsena li hokahantsoe le mofets'e hobane li ka eketsa menyetla ea ho e hlahisa tlasa maemo a itseng.
Li-nitrite le nitrate li ka tsejoa lethathamong leo e le sodium nitrate (E251), sodium nitrite (E250), potassium nitrate (E252) kapa potassium nitrite (E249).
Sejo se seng se tsebahalang sa ho boloka lintho ke sodium benzoate (E211), e sebelisetsoang ho thibela kholo ea likokoana-hloko lijong tse nang le asiti, joalo ka lino-mapholi, lero la lemone, mapele, jeme, liaparo tsa salate, moriana oa soya le li-condiments tse ling. Sesebelisoa sena se hokahantsoe le mofetše, ho ruruha le ho hloka botsitso ho bana.
Mokhoa oa ho bapisa mabitso a fapaneng a lijo
Ho bapisa lihlahisoa, tlhaiso-leseling ea phepo e tlameha ho hlahlojoa bakeng sa boleng bo lekanang ba sehlahisoa ka seng. Mohlala, haeba mabitso a mefuta e 'meli ea bohobe a fana ka tlhaiso-leseling ea phepo bakeng sa 50 g ea bohobe, ho ka etsahala hore o bapise tse peli ntle le ho etsa lipalo tse ling. Leha ho le joalo, haeba letšoao la bohobe bo le bong le fana ka tlhaiso-leseling ea 50 g mme e 'ngoe e fana ka data ea 100 g ea bohobe, ho hlokahala hore palo e bapisoe hantle lihlahisoa tse peli.
Ithute haholoanyane ka ho bala mabitso videong e latelang:
Sheba
Mohlala ona oa Instagram o na le nnete ka IBS ea hae - le hore na o e laola joang
