Aʻo no ka heluhelu ʻana i nā lepili ʻai

He aha ka mea e kākau ʻia ma ka lepili

ʻAʻole i loko o ka lepili wale nō ka inoa o ka huahana a me kāna mea hana, akā ʻo ka nui o nā protein, nā momona, a me nā haʻalā a me nā calorie no 100 g o ka huahana.

ʻO ke ʻano o ka huahana e like me ka papa inoa i hoʻokaʻawale ʻia me kahi koma a i ʻole kolamu. Kākau mālamalama "me ka ʻole o GMO", "kūlohelohe", "ʻai", aia ma ka lepili ʻaʻohe pili i ka hoʻohui o ka huahana.

Inā he haole ka huahana a ʻaʻole hana ka hana i nā pepili me ka unuhi ʻana i ka ʻōlelo ʻōiwi - kūleʻa paha ka huahana i ka mākeke me ke kūpono ʻole.

E kūʻai wale i nā huahana me nā lepili hiki ke heluhelu ʻia, e hōʻike ana i ka waiwai o ka meaʻai a me ke ʻano o ka huahana.

Inā pau ka lepili, a paʻi hou ʻia paha ma luna o ka ʻōlelo kahiko, ʻoi aku ka maikaʻi o kēia huahana ʻaʻole e kūʻai.

 ʻO ka māka e pili ana i ke ola papa

Hiki ke lepili ʻia ke ola o ka huahana i nā ʻano like ʻole. "Exp" ke ʻano o kekahi lā a me ka manawa, lilo ka huahana i kāna pono.

Inā ʻoe i kuhikuhi i kahi ola mau, pono ka ʻōpala e nānā no ka lā a me ka manawa o ka hana ʻana a me ka helu ʻana, ke pau ka ola o ka papa.

ʻAʻole loaʻa ka meaʻai me ka palena ʻole. E koho wale i ke ola o nā huahana i kuhikuhi ʻia a ʻaʻole i pau.

Lā hana

ʻAʻole hiki ke hōʻailona ʻia ka lā hana ma ka pūʻolo me ka peni peni a i ʻole ka māka. Kau lākou i kēia ʻikepili ma ka lihi o ka ʻōpala me kahi mīkini kūikawā a i ʻole hehi pe paʻi ʻia ma ka lepili.

Pehea e heluhelu ai i nā mea hoʻohui

ʻO nā inoa o nā meaʻai i loko o ka papa inoa ma ke ʻano iho o ka nui o ka huahana. ʻO ka mea mua nā mea nui. I nā meaʻai meaʻai hiki ke ʻai wale nō, i ka berena - ka palaoa, i nā huahana dairy - ka waiū.

ʻO ka hoʻohui ʻana o 100 gram a i ʻole no ka lawelawe ʻana

Lawe ʻia ka mea hoʻohui e hōʻike i nā mea hoʻohui no 100 g o ka huahana. I ka pūʻolo hiki ke ʻoi aku, a emi ma mua o kēia nui. No laila, ʻo ka ʻike o kekahi mau mea pono ʻoe e helu ai i ke kaupaona maoli o ka pūʻolo.

I kekahi manawa hoʻokumu ʻia ka hōʻailona huahana ma kahi ʻāpana o ke kaupaona ma mua o 100 g, a hiki i kahi ʻōpala ke liʻiliʻi. I kēia hihia, pono e nānā pono e ʻike i ka nui o nā lawelawe o ka pūʻolo, a pehea e ana ai.

E nānā mau i ka huahana ʻaʻole wale ma ka huahana akā i ke kaupaona a me ka helu o nā lawelawe i loko.

ʻO ka momona haʻahaʻa ʻaʻole ia he olakino

Inā momona ka huahana, ʻaʻole ia he haʻahaʻa-calorie.

Loaʻa ka calorie a me ka ʻono i ke kumu kūʻai o ke kō i hoʻohui ʻia. E heluhelu pono i nā mea hoʻohui: inā ʻo ke kō i ka mua a ʻelua paha o ka papa inoa - ʻaʻole hiki ke kapa ʻia kēia huahana he pono.

Hoʻohālikelike i ka huahana "momona" momona-momona me kona hoalauna ma ka papa. Inā he mea nui ʻole ka ʻokoʻa o ka helu o nā calorie, e nānā i kahi ʻē aʻe.

He aha ka manaʻo "ʻAʻohe kolesterol"

Hoʻokomo ʻia kēia slogan i nā huahana i loaʻa ʻole ka cholesterol i mea e huki ai i ka nānā hou aku. No ka laʻana, ʻaʻole i loaʻa i loko o nā aila mea kanu, ʻoiai ʻo ka cholesterol - he huahana wale nō o ka holoholona.

ʻAʻole maikaʻi loa nā huahana me ka cholesterol. No ka laʻana, ʻaʻohe cholesterol i loko o nā pālahalaha i hana ʻia mai nā aila meaʻai, ʻoi aku ka nui o nā momona momona a me nā Margarines. ʻO kēia mau huahana he calorie kiʻekiʻe a loaʻa nā momona TRANS.

E mālama i nā slogan hoʻolaha ma nā pūʻolo me kahi skepticism olakino a me ka nānā nui aku i ka haku mele.

Pehea e ʻike ai i nā carbs wikiwiki

ʻAʻole nā ​​kōpale āpau he kō. Inā hoʻokomo ka huahana i ka nui o nā waiʻopa, akā ʻaʻole i kō ke kō i nā papa inoa o nā mea hoʻohui, a i ʻole ma nā wahi hope loa - loaʻa i ka huahana ka nui o nā carbohydrate lohi.

Eia nō naʻe, i loko o ka huahana e haʻi ana "ʻaʻohe kō," hiki i ka mea hana ke hoʻohui i nā kaʻa kaʻa wikiwiki. ʻO Sucrose, maltose, corn syrup, molasses, cane sugar, corn sugar, raw sugar, honey, fruit juice concentrate he kō nō hoʻi.

Mālama pono i ka nui o ke kō i kēlā me kēia huahana e nānā nei i nā calorie.

Ma hea e nānā ai i ke kō kō

Aia nā carbs wikiwiki i nā mea momona, soda, nectars, nā mea inu wai a me nā mea inu ikehu. Hiki i ke kīʻaha o nā mea inu sparkling momona a hiki i 8 teaspoon o nā kō.

E noʻonoʻo pono i nā meaʻai olakino e like me muesli, cereal bars, cereal a me nā huahana no nā keiki, hoʻohui pinepine nā mea hana i ke kō.

E hoʻāʻo e kūʻai ʻole i nā huahana me ke kō "huna" - no ka mea hiki ke puka mai ka ʻai calorie mai lalo o ka mana.

E nānā i nā momona momona i ka haku mele

E nānā pono i ka calorie o nā meaʻai me nā momona akā ʻaʻole ʻike ʻia. Nui nā momona huna i loko o nā sausages i hoʻomoʻa ʻia, nā iʻa ʻulaʻula a me ka caviar ʻulaʻula, nā pies, ke kokoleka a me nā keke. Hiki ke hoʻoholo ʻia ka pākēneka momona e kona nui no 100 grams.

E hoʻāʻo e kāpae i ka papa inoa kūʻai i nā meaʻai me nā momona "huna". Kūleʻa lākou a kiʻekiʻe loa i nā calories.

Pehea e ʻike ai i nā momona TRANS

TRANS nā momona - kahi ʻano o nā molekika waikawa momona, i hana ʻia i ka wā o ka margarine mai ka aila mea kanu. Paipai nā Nutristists i ka kaupalena ʻana i kā lākou ʻai ʻana e like me lākou, e like me ka momona o nā waikawa momona e hoʻonui loa i ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi maʻi.

He mea koʻikoʻi kēia no nā huahana i loaʻa i nā momona meaʻai i hana ʻia i mea paʻa: Margarines, nā momona kuke, pālahalaha, lole makamae, kokoleka a me nā kuki.

E hōʻole i nā momona momona a me nā huahana ma ko lākou kumu - ʻoi aku ka maʻalahi o ka mālama ʻana i ka nui a me ka maikaʻi o ka pata maoli a me ka ʻaila meaʻai.

Kahi e nānā ai i ka paʻakai

Hiki ke kapa ʻia ka paʻakai i loko o ka huahana he "paʻakai" a me "sodium". E nānā pono i ka nui o ka paʻakai i loko o ka huahana inā kokoke ia i ka luna o ka papa inoa o nā huahana, ʻoi aku ka nui o kāna māhele i ka meaʻai. ʻO ka nui o ke olakino palekana o ka paʻakai i kēlā me kēia lā ma kahi o 5 g (teaspoon). Ma keʻano o ka sodium -1,5-2,0 g o ka sodium.

Aia ka nui o ka paʻakai i nā meaʻai a pau mai nā ʻiʻo i hana ʻia: sausages, puhi, maloʻo a paʻakai ka ʻiʻo, ka ʻiʻo canned. Ka nui o ka paʻakai i loko o ka paʻakai paʻakai, paʻakai a me ka iʻa puhi, mālama, pickled meaʻai, ʻuala chips, pahūpahū , meaʻai wikiwiki a me ka berena.

ʻOi aku ka maʻalahi e kaohi i ka nui o ka paʻakai i ka papaʻai, inā ʻoe e kuke i ka home a mai hōʻino i nā uahi paʻakikī a me nā ʻāhi puhi.

He aha kāu e pono ai e ʻike e pili ana i nā mea hoʻohui meaʻai

Hoʻohana ʻia i ko mākou ʻāina, ʻo ia wale nō nā mea hoʻohui meaʻai, ka mea i ʻae ʻia e ka hui olakino honua (nāna) e hoʻohana i ʻEulopa i mau makahiki i hala aku nei.

No ke kūʻai ʻana i nā huahana palekana, e hoʻolohe i nā huahana o nā mea hana nui e hoʻokō me nā Kūlana.

He aha ka manaʻo o ka leka E ma ka inoa o nā mea hoʻohui meaʻai?

ʻO ka leka E i ka hoʻokohu ʻana i nā mea hoʻohui meaʻai i ke ʻano ua ʻae ʻia ka mea e kekahi Komisina kūikawā o ka mea e hoʻohana i ka ʻoihana meaʻai ma ʻEulopa. Nā lumi 100-180 - nā kala, 200-285 - nā mea mālama, 300-321- nā antioxidants, 400-495 - nā emulsifiers, nā mānoanoa, nā ʻākena gelling.

ʻAʻole nā ​​​​"E" a pau i kumu maoli. No ka laʻana, E 440 – maikaʻi no ka hoʻoheheʻe ʻana i ka Apple pectin, E 300 – vitamina C a me E306-Е309 – ʻike ʻia he antioxidant vitamin E.

ʻO ka liʻiliʻi o nā mea hoʻohui i ka huahana, maʻalahi ka maʻalahi o ka hoʻomaopopo ʻana i ka mea i hana ʻia ai. E hoʻopaʻa pono i ka hoʻohui ʻana o nā huahana.

Pasteurized a sterilized paha?

Hoʻopili ʻia ka huahana pasteurized i nā mahana a hiki i 70 degere Celsius no kekahi manawa. Ua make nā bacteria ʻino a pau i loko, a ʻo ka hapa nui o nā huaora e noho paʻa. Mālama ʻia ia mau huahana no kekahi mau lā a i nā pule.

Pili ka sterilization i ka lapaʻau ʻana ma ke ana wela o 100 a ʻoi aku ma luna o nā kekelē. Mālama ʻia ka huahana sterilized ma mua o ka pasteurization, akā ʻo ka ʻike o nā huaora i loko o ia mea e emi ana ma mua o ʻelua manawa.

ʻOi aku ka maikaʻi o nā huahana pasteurized, a mālama ʻia ka sterilized a lōʻihi a i kekahi manawa ʻaʻole pono i ka friji.

He aha nā preservatives ka mea maʻamau

ʻO nā preservatives nā mea e pale ai i ka ulu ʻana o ka bacteria a me ka palaha o nā huahana. ʻO ka hui ʻana o nā huahana pinepine sorbic a me benzoic acid a me kā lākou mau paʻakai ka mea maʻamau o nā preservatives ʻoihana.

E nānā i nā inoa o nā mea mālama kūlohelohe ma nā lepili: acid citric, acid malic, paʻakai. Hoʻohana ʻia kēia mau mea hana i ka kanu ʻana i ka home.

No ke aha mākou e pono ai emulsifiers

Ua hoʻohana ʻia nā Emulsifiers i ka ʻoihana meaʻai i nā makahiki i hala aku nei no ka hana ʻana i nā huahana momona haʻahaʻa inā makemake ʻoe e hana i ke ʻano o ka ʻaila ʻaila.

Hoʻohana pinepine ʻia ka lecithin emulsifier maoli. ʻO kēia ester o choline a me nā waikawa momona - kahi mea nui no ke olakino.

ʻO nā mea hou aʻe e pili ana i ka heluhelu ʻana i nā lepili i nā meaʻai e nānā i ke wikiō ma lalo: