Kule minyaka mihlanu idlulileyo, umdla woluntu wokwazi ukuba sitya ntoni kwaye zeziphi izithako ekufuneka sizibaleke uye wakhula. Uninzi lugxininise ekufumaneni iswekile okanye ioli yesundu kuluhlu lwezithako kunye nokujonga ukuba zingaphi iikhalori nganye kwi-100g yemveliso iqulethe. Oku kunokuba linyathelo elilungileyo ekuqondeni ukutya okunempilo, kodwa akulunganga ukugxila kwezi zinto zintathu. Sikufundisa ukuba ufunde ngokuchanekileyo i ukuleyibhelishwa kwesondlo yeemveliso ozisebenzisayo.
Okokuqala, khangela izithako
Phambi kokufunda itheyibhile yamaxabiso isondlo, ingcono kakhulu khangela uluhlu lwezithako yemveliso ekuthethwa ngayo. Izithako ziya kubonakala ngokuhla. ngokobuninzi bayo, oko kukuthi, kwipakethi yekhukhi, isithako sokuqala kufuneka sibe ngumgubo wengqolowa kuba iyona nto iphambili. Ke ngoko, ukuba itshokolethi oyithanda kakhulu ine "swekile" njengesithako sokuqala endaweni yecoco paste... Awuzukutya itshokolethi!
Ukwazi indlela yokukhetha ukutya okulungileyo, kufuneka sithathele ingqalelo ukuba uluhlu lwezithako lube lufutshane. Oku kuya kubonisa ukuba yenziwe kancinci kwaye isempilweni kakhulu.
Kufuneka siphendulele ingqalelo yethu kwiswekile, kunjalo. Kodwa ngakumbi, xa sijongene ne- "ukukhanya" okanye "ifanele" imveliso kuba idla ngokufihlwa ngelinye igama. Iswekile inamagama amaninzi kuxhomekeke kwimvelaphi yakho kwaye iinkampani zithatha ithuba "ukuxoka ngenceba".
Ukuba imveliso yakho ithi "ayinaswekile", kodwa ibonakala kuluhlu i-lactose, i-fructose, i-sucrose, i-glucose, i-galactose, i-maltose okanye, iipolycohols; Ndiyaxolisa ukukuxelela ukuba uyaqhathwa. Kufuneka unikele ingqalelo!
Kwaye kwakhona balekani yokusetyenziswa kwe ioli yesundu kunye neeswiti ezifana cyclamate (E952) okanye i Aspartame (E951), ekubeni kunjalo ezinxulumene nomhlaza.
Kwaye kunjalo, naluphi na uhlobo lwe-allergen kufuneka lucaciswe ukuze kungabikho mntu unengxaki yokuyitya.
Ngena kwitheyibhile yexabiso lezondlo
Emva kokuba siqaphele izithako, siya kwitafile yesondlo apho siya kufumana ukuba zeziphi izondlo (i-hydrates, amafutha, iiprotheni, ityuwa, iswekile) eya kusinika yona.
Ixabiso lamandla kufuneka lithathelwe ingqalelo, kodwa akufanele libe yinto egqiba ekubeni siyithenge okanye cha. Iikhalori ezizibonisayo azihambelani nezondlo. Ngokomzekelo, i-100g ye-almonds yendalo iya kuba neekhalori ezininzi kune-100g ye-crackers, kodwa izondlo zabo azifani.
Emva koko ndikushiya netafile enokuthi ikukhokele ukuba wazi ukuba imveliso inobungozi obungaphezulu okanye obuncinci empilweni:
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YINTONI |
UKUTHELEKISWA |
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UKUHLELA |
AMAFUTHA ahluthisiweyo |
ISUKARI |
SAL |
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ALTO yonke 100gr |
Ingaphezulu kwe-20g |
Ingaphezulu kwe-5g |
Ingaphezulu kwe-15g |
Ingaphezulu kwe-1g |
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ISIqingatha yonke 100gr |
Phakathi kwe-3g - 20g |
Phakathi kwe-1g - 5g |
Phakathi kwe-5g - 15g |
Phakathi kwe-0g - 3g |
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I-BASS nganye 100 grams |
Ngaphantsi kwe-3g |
Ngaphantsi kwe-1g |
Ngaphantsi kwe-5g |
Ngaphantsi kwe-0g |
Kucetyiswa ukuba xa usiya kuthenga ungalambi, thelekisa iilebhile zezondlo kwaye ulungiselele uluhlu lokuthenga ekhaya kwangaphambili.