So yebetumi anya apɔwmuden denam nnuan ho nkrataa a yɛbɛkenkan so? Momma yɛnka eyi ho asɛm tiawa!

Sɛ wokɔ sotɔɔ bi mu kɔtɔ aduan anaa anonne bi a, so woahu nkyerɛkyerɛmu ketewaa bi wɔ n’akyi anaa n’afã pɛn? Ɛno ne nea yɛfrɛ no aduan ho nkyerɛwde . Ɛte sɛ aduan no ho adansedi krataa. Sɛ wusua sɛnea wobɛkenkan no a, ɛbɛboa kɛse ma woapaw aduan a ahoɔden wom a ɛfata wo ne w’abusua. Enti, momma yɛnhwɛ sɛnea yɛbɛkenkan saa nkyerɛwde ahorow yi ne nea yebetumi asua afi mu?

Dɛn nti na nneɛma a wɔde kyerɛw nnuan ho hia saa?

Sɛ yɛbɛka no tiawa a, saa nkyerɛwde yi ma yehu aduannuru ho nsɛm a ɛwɔ aduan bi mu no pɛpɛɛpɛ. Sɛ yebehu nea nneɛma biara a yɛde yɛ aduan no mu ne dodow a ɛwɔ aduan a yedi mu a, ɛho hia yiye ma asetra a ahoɔden wom.

Wɔ aman dodow no ara mu no, mmara bi wɔ hɔ a ɛkyerɛ sɛ ɛsɛ sɛ wɔde saa nkyerɛwde yi gu nnuan a wɔakyekyere nyinaa so. Eyi te saa wɔ Sri Lanka nso. Eyi titiriw wɔ ɔfã bi a wɔfrɛ no "Nutrition Facts" .

Dɛn na ɛwɔ "Nutrition Facts" nkyerɛwde no so?

Ɔfã yi kura nneɛma a ɛho hia sen biara. Hwɛ:

• Nnuan a Wɔde Di Dwuma: Eyi ne dodow a wɔkamfo kyerɛ sɛ wobedi aduan yi bere koro mu.
• Calories: Eyi yɛ ahoɔden a wɔde susuw nneɛma. Ahoɔden dodow a wunya fi saa aduan yi ‘ade biako’ no mu.
• % Daa Botae: Eyi kyerɛ wo aduannuru a wudi da biara da no mu dodow a aduan yi de ma. Yɛbɛka eyi ho asɛm akyiri yi.
• Bio nso, aduannuru ahorow pii te sɛ Srade, Cholesterol, Dietary Fiber, Added Sugars, ne Protein ho nsɛm wɔ hɔ.

Nsɛm afoforo a ɛho hia a ɛwɔ nkyerɛwde no so

Wɔ "aduan pa ho nsɛm" akyi no, wɔakyerɛw nneɛma afoforo pii nso wɔ nkyerɛwde no so:

• Nsɛm a Wɔka: Ebia woahu nsɛmfua te sɛ "low-fat" anaa "light" a wɔde nkyerɛwde tuntum akyerɛw wɔ ade a wɔde ahyɛ mu no so. Eyinom nyɛ nsɛm a wɔka no kwa kɛkɛ. Wobetumi ayɛ no sɛnea gyinapɛn ahorow a aban apene so nkutoo.
• Akwahosan Ho Nsɛm: Sɛ nhwɛso no, nsɛm te sɛ "Aduan a srade ne srade a ɛdɔɔso nnim betumi aboa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so atew." Wɔyɛ eyinom nso bere a aban pene so.
• Nneɛma a Wɔde Yɛ Adwuma: Eyi ho hia yiye. Ɛbobɔ biribiara a wɔde yɛ aduan no din nnidiso nnidiso fi dodow no ara so kosi nea esua koraa so.

Enti, sɛ wobɛkɔ so anya apɔwmuden na woapaw nnuan a nyansa wom a, ɛho hia sɛ wusua sɛnea wobɛkenkan saa nkyerɛwde ahorow yi.

Dɛn na nsɛm a ɛwɔ nnuan ho nkrataa so no bi kyerɛ?

Wɔn a wɔyɛ nnuan no ka wɔn nneɛma ho nsɛm ahorow nyinaa wɔ ade a wɔde ahyɛ mu no anim, ɛnte saa? Mmara wɔ hɔ ma eyi nso. Momma yɛnhwɛ nea nsɛm kakraa bi a wɔtaa ka no kyerɛ:

• Srade anaa asikre a ɛso tew:Wei kyerɛ sɛ srade anaa asikre a ɛwɔ mu no sua 25% sen nea wɔde yɛ no daa a ɛyɛ saa ara.
• Hann: Sɛ wɔakyerɛw so sɛ "hann" a, ɛkyerɛ sɛ srade sua 50%, anaasɛ calories kakraa bi nkyem abiɛsa mu biako (1/3), sen ade a wɔtaa de di dwuma a ɛyɛ ɔkwan koro no ara.
• Free: Sɛ nhwɛso no, "Asikre nnim", "Srade nnim", "Gluten nnim". Eyi kyerɛ sɛ aduannuru no mu kakraa bi na ɛwɔ mu.
• Akwahosan: Sɛ yɛde asɛmfua yi bedi dwuma a, ɛsɛ sɛ aduan bi mu srade, srade a ɛdɔɔso, srade, ne sodium sua, na ɛsɛ sɛ aduannuru a ɛho hia nso dɔɔso.
• Organic: Sɛ ɛka sɛ "organic" a, anyɛ yiye koraa no, ɛsɛ sɛ ɛwɔ organic ingredients 95%. Ɛno kyerɛ sɛ wontumi mfa nnuru a wɔde yɛ onyin, nnuru a ekum ɔyare mmoawa, nnuru a ekum mmoawa, abɔde a nkwa wom ho mfiridwuma, nneɛma a wɔde yɛ nneɛma, anaa mframa bɔne nyɛ.

Nanso kae ade biako. Esiane sɛ wɔakyerɛw aduan bi sɛ "abɔde mu de," "srade nnim," anaa "abɔde a nkwa wom" nti, nsusuw sɛ ɛyɛ nea ahoɔden wom anaasɛ ahoɔdennuru kakraa bi na ɛwom. Ɛtɔ mmere bi a, saa nsɛmfua yi betumi ayɛ aguadi ho anifere. Ɛno nti na ɛho hia sɛ wokenkan "aduan pa ho nsɛm" a wɔakyerɛw so no nyinaa.

Dɛn bio na wubetumi asua afi "Nutrition Facts" a wɔakyerɛw so no mu?

Afei momma yɛnhwɛ nea ɛwɔ "Nutrition Information" nkyerɛwde yi so yiye.

Serving Size ne Servings wɔ Container biara mu

Serving Size yɛ nea wɔde kyerɛ dodow a nkurɔfo taa di bere koro mu. Wɔde aduannuru ho nsɛm afoforo a ɛwɔ nkyerɛwde no so nyinaa gyina ‘serving size’ yi so na ebu akontaa.

Fa no sɛ wotɔɔ bisket packet biako. Nkyerɛwde no so ka sɛ 'Serving Size: 2 cookies'. Enti sɛ wodi biscuit 4 a, ɛno yɛ servings abien. Afei ɛsɛ sɛ wobɔ aduannuru biara a ɛwɔ krataa no so (te sɛ calories, srade, asikre) mmɔho abien. Ate aseɛ?

Sɛ wohwɛ dodow a wɔde ma wɔ ade biara mu wɔ ade a wɔde ahyɛ mu no so a, wubetumi ahu dodow a wɔde ma wɔ ade a wɔde ahyɛ mu no nyinaa mu.

Calories a ɛwɔ nipadua no mu

Calorie yɛ ahoɔden biako. Yɛn nipadua nya ahoɔden fi aduan a yedi mu. Calories dodow a ɛwɔ krataa no so no kyerɛ wo ahoɔden dodow a wunya fi saa ‘ade biako’ no mu. Calories dodow a wuhia da biara no gu ahorow gyina nneɛma te sɛ mfe a woadi, wo mu duru, ɔbarima anaa ɔbea, ne dwumadi dodow so.

Ɔha mu nkyekyɛmu a ɛwɔ Daa Botaeɛ (% Daa Botaeɛ) .

Eyi yɛ ade a mfaso wɔ so kɛse. Ɛboa wo ma wuhu sɛ aduan bi wɔ aduannuru pii dodo anaasɛ kakraa bi .

• Sɛ aduannuru bi wɔ hɔ a ɛyɛ 5% anaa nea ennu saa a , wobetumi aka sɛ saa aduannuru no nni mu.
• Sɛ aduannuru bi yɛ 10% kosi 19% , wobetumi aka sɛ ɛyɛ saa aduannuru no fibea pa .
• Sɛ aduannuru bi wɔ hɔ a ɛyɛ 20% anaa nea ɛboro saa , wobetumi aka sɛ saa aduannuru no dɔɔso .

Wɔtaa bu saa `% Daily Value` yi ma onipa a ɔdi calories 2000 da biara. Nanso, ɛsono calories ne aduannuru dodow a ehia, titiriw ma mmofra, gyina wɔn mfe, wɔn mu duru, ɔbarima ne ɔbea nna, ne dwumadi dodow so. Wubetumi asua eyi ho ade pii afi aduan ho ɔbenfo anaa oduruyɛfo hɔ.

Srade a Ɛyɛ Nyinaa

Eyi kyerɛ srade dodow a ɛwɔ aduan ‘a wɔde ma’ mu nyinaa. Sɛ wodi srade pii a, ebetumi de akwahosan ho haw aba. Nanso, yɛn nipadua hia srade dodow bi da biara.

Srade yɛ ahoɔden fibea a ɛho hia. Srade gram biako kura ahoɔden a ɛboro carbohydrates anaa protein gram biako mu mmɔho abien. Srade nso ma honam ani, nnompe, ne akwaa a ɛwɔ nipadua no mu no bɔ ho ban, na ɛboa ma nipadua no twetwe vitamin ahorow bi te sɛ vitamin A, D, E, ne K na ɛkora so.

Srade a Ɛyɛ Fɛ ne Trans Fat

Saa abien yi ne nea yɛfrɛ no "srade bɔne" efisɛ ɛma mogya mu srade dodow kɔ soro na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.

Ɛsɛ sɛ abofra da biara da calories nyinaa mu nea ennu 10% fi srade a ɛyɛ den mu. Ɛsɛ sɛ wodi trans srade kakraa bi sɛnea wobetumi (ennu 1% wɔ calories nyinaa mu).

Srade a Ɛnyɛ Saturated Fat

Nkyerɛwde ahorow bi nso kyerɛw eyinom sɛ "srade nyinaa." Wɔfrɛ eyinom "srade pa" efisɛ ɛmma srade dodow nkɔ soro te sɛ srade a ɛyɛ den. Ɛsɛ sɛ srade a yedi no mu dodow no ara fi saa srade a enni ahoɔden yi mu.

Cholesterol a ɛwɔ mogya mu

Cholesterol ho hia ma nkwammoaa a ɛwɔ apɔwmuden na ama wɔanya vitamin D ne hormone ahorow bi. Nanso, sɛ srade dodow a ɛwɔ mogya no mu kɔ soro a, ebetumi abɛyɛ ɔhaw. Eyi betumi ama asiane a ɛwɔ hɔ sɛ obi benya komayare anaa akisikuru no ayɛ kɛse wɔ nkwa nna a edi akyiri mu.

Sodium a wɔde yɛ nneɛma

Sodium yɛ ade a ɛwɔ nkyene mu. Ɛho hia sɛ nipadua no ma nsu no kari pɛ. Nanso, sɛ ɛdɔɔso dodo a, ebetumi ama obi anya mogya mmoroso. Sodium kakraa bi na ɛwɔ nnuan pii mu fi awosu mu. Nanso, sodium pii betumi ayɛ nnuan a wɔayɛ ho adwuma.

Carbohydrate a Ɛyɛ Nyinaa

Carbohydrates nso yɛ ahoɔden fibea a ɛho hia. Nea ɛka "carbohydrates nyinaa" ho no, wɔkyerɛw nnuan ho nkyerɛwde nso kyerɛw aduan mu ahoɔdennuru, asikre a ɛwɔ mu nyinaa, ne asikre a wɔde aka ho.

Aduane mu Fiber

Aduane mu ahoɔdennuru nni calories biara. Nanso ɛyɛ aduan a ahoɔden wom fã titiriw. Fiber boa wo ma wote nka sɛ woayɛ ma na ɛboa ma wosiw akisikuru ano. Wɔkyerɛ sɛ aduan a ahoɔdennuru pii wom ma srade a ɛwɔ nipadua no mu no so tew na ɛtew asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo mu no so.

Asikre ahorow

Nnuan bi, te sɛ nnuaba ne nufusu, fi awosu mu asikre wɔ mu. Nanso, asikre a wɔde aka ho wɔ nneɛma te sɛ ahwiesa, toffee, chocolate, ne anonne mu . Saa asikre a wɔde aka ho yi de calories nkutoo na ɛka ho na ɛmma aduannuru a ɛho hia biara.

Sɛnea aduan ho akwankyerɛ a aba foforo kyerɛ no, ɛsɛ sɛ wo da biara da calories nyinaa mu nea ennu 10% fi asikre a wɔde aka ho mu. Wɔ obi a odi aduan a ahoɔdennuru 2,000 wom fam no, ɛno kyerɛ sɛ asikre a wɔde ka ho no nnu gram 50 da biara.

Protein a ɛwɔ nipadua no mu

Protein ne adeɛ a ɛdɔɔso paa wɔ yɛn nipadua mu - wɔ biribiara mu firi ntini so kɔsi honam ani, akwaa, ntini, ne nipadua mu ahoɔden a ɛko tia nyarewa. Sɛ nipadua no nnya carbohydrates anaa srade a ɛdɔɔso a, ebetumi de protein adi dwuma de anya ahoɔden.

Vitamins ne Nneɛma a Wɔde Yɛ Nneɛma

Ɛsɛ sɛ wɔkyerɛw vitamin ne mineral ahorow bi a ɛho hia nso wɔ "Nutrition Information" nkyerɛwde no so. Wɔn mu bi ni:

• Vitamin D: Ɛho hia na ama wɔatumi atwe calcium na ama nnompe a ɛyɛ den. Vitamin D nso boa ma komayare na ɛko tia nyarewa.
• Calcium: Ɛho hia ma nnompe a ɛyɛ den. Ɛboa ma ntini ne ntini ahorow yɛ adwuma yiye na ɛma koma no nya apɔwmuden.
• Iron: Ɛboa nipadua no ma ɛyɛ mogya mu nkwammoaa kɔkɔɔ a ɛte apɔw. Iron a enni nipadua no mu betumi ama mogya atɔ obi.
• Potassium: Te sɛ sodium no, ɛho hia ma nsu kari pɛ. Ɛboa nso ma wodi mogya mmoroso so.

Nnipa a wɔn ho yɛ wɔn hyew a wɔkenkan

Sɛ obi a ɔwɔ w’abusua mu wɔ aduan ho adwenemhaw a, ɛho hia yiye sɛ wokenkan nneɛma a wɔde yɛ aduan no .

Ɛsɛ sɛ wɔn a wɔyɛ nnuan no kyerɛw nneɛma a ɛwɔ wɔn nneɛma mu no nnidiso nnidiso sɛnea ɛkorɔn kosi nea ɛba fam koraa. Afei nso, sɛ nneɛma a ɛtaa ma aduan ho yɛ hyew wɔ aduan no mu a, ɛsɛ sɛ wɔkyerɛw no pefee wɔ krataa no so. Nhwɛso ahorow bi ne: Atoko, Nnua Nnuadewa, Nufusu, Nkesua, Mpataa, Akutu, Soya, Sesame, ne Awi.

Ɛtɔ mmere bi a, ɛnyɛ den sɛ wubehu nea asiane biara nni ho sɛ wubedi denam nneɛma a wɔahyehyɛ a wobɛhwɛ so. Nanso, ebia nneɛma bi a ɛma obi ho yɛ no hyew wɔ din ahorow a yennim ase. Sɛ wo ba no wɔ aduan ho adwenemhaw a, aduan ho ɔbenfo betumi aboa wo ma woate nnuan a ɛsɛ sɛ wokwati, ne nneɛma a ahintaw a ɛsɛ sɛ wohwɛ yiye wɔ ho ase.

Nneɛma a ɛho hia paa a ɛsɛ sɛ yɛkae (Take-Home Message) .

Okay, enti yɛaka nnuan ho nkyerɛwde akenkan ho asɛm pii. Nea etwa to no, nneɛma kakraa bi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem ni:

• Kenkan nea wɔakyerɛw so bere nyinaa: Sɛ wotɔ nnuan biara a wɔakyekyere afi sotɔɔ mu a, fa yɛ wo su sɛ wobɛhwɛ nea wɔakyerɛw so. Ɛyɛ sika kɛse a wode bɛto w’akwahosan mu.
• Hwɛ yie wɔ "serving size" ho: Mma wo werɛ mmfi sɛ aduannuru a ɛwɔ mu no sesa gyina dodow a wudi so.
• Nya mmoa wɔ `% Daily Value` ho: Fa eyi hwehwɛ sɛ aduan bi mu aduannuru sua, fibea pa, anaasɛ ɛdɔɔso dodo.
• Hwɛ yiye wɔ asikre, nkyene, ne srade bɔne ho: Bɔ mmɔden sɛ wobɛtew asikre, sodium, srade a ɛyɛ den, ne trans srade a wɔde aka ho no so sɛnea wubetumi biara.
• Di fiber, vitamin, ne mineral pii: Paw nnuan a aduan mu fiber, vitamin, ne mineral pii wom.
• Hwɛ yiye titiriw wɔ allergy ho: Sɛ wowɔ allergy a, kenkan nneɛma a wɔahyehyɛ no yiye.

Sɛ ɛyɛ wo su sɛ wobɛkenkan nnuan ho nsɛm wɔ saa kwan yi so a, nnuan a ahoɔden wom a wobɛpaw a ɛfata wo ne w’abusua no nyɛ den sɛnea ebia wususuw no. Bere bi akyi no, wobɛma ayɛ wo su ara kwa!

Enti, bere foforo a wobɛkɔ sotɔɔ mu no, ma saa nneɛma yi ntra w’adwenem na fa aduan ho krataa. W’ankasa wubehu sɛnea mfaso wɔ so!

` Aduan ho nkyerɛwde, aduannuru ho nsɛm, aduan a ahoɔden wom, calories, asikre, srade, Sri Lanka