Sɛ wokɔ aguadidan akɛse mu a, so wohwɛ nnuan a wɔde ahyɛ mu pɛn na wususuw nea ɛkyerɛ ho? Sɛ wuhu nsɛmfua te sɛ "low fat", "sugar-free", "organic" a, so wususuw nea ɛkyerɛ ho? Ade a ɛho hia sen biara ne sɛ wubehu nea wɔkyerɛ ankasa na woapaw nea eye sen biara ama w’akwahosan. Mma ɛnhaw wo, momma yɛnka eyi ho asɛm tiawa, te sɛ nea wo ne w’adamfo bi rekasa.
Saa adaka a ɛwɔ packet no akyi no... dɛn na ɛwɔ mu?
Sɛ wotɔ biribi fi sotɔɔ mu a, fa yɛ wo su sɛ wobɛkenkan Aduandi Ho Nokwasɛm adaka a ɛwɔ akyi no. Sɛ wohwɛ yiye a, wubetumi asua pii afi mu.
- Nneɛma a Wɔde Yɛ: Wɔde emu duru na ɛyɛ saa din yi. Ɛno kyerɛ sɛ wodi kan bobɔ nneɛma a ɛdɔɔso sen biara no din . Sɛ nhwɛso no, sɛ woretɔ paanoo a wɔde aburow ayɛ a, ɛsɛ sɛ ade a edi kan a ɛwɔ din no mu yɛ "asiam a wɔde aburow ayɛ." Sɛ wodi kan bobɔ nneɛma te sɛ asikre ne nkyene din a, ɛno kyerɛ sɛ ɛwɔ nneɛma a wɔde yɛ aduan no mu dodow no ara mu.
- Nnuan dodow a wɔde ma: Eyi ho hia yiye. Eyi kyerɛ dodow a obi taa di bere koro mu. Ɛtɔ mmere bi a, ade biako a wɔde ahyɛ mu betumi anya aduan pii. Enti, sɛ wubehu calories ne aduannuru a ɛwɔ ade no nyinaa mu nyinaa a, ɛsɛ sɛ wode dodow a ɛwɔ ‘adidi kɛse’ yi mu no bɔ ‘adidibea’ dodow a ɛwɔ ade a wɔde ahyɛ mu no mu.
- Ɔha biara mu Da biara Botae (%DV): Eyi kyerɛ yɛn aduannuru dodow a obi a sɛ wɔkyekyem pɛpɛɛpɛ a, odi calorie 2,000 da biara da no benya afi aduan yi a wɔde ma pɛnkoro mu. %DV a ɛyɛ 5% anaa nea ennu saa kyerɛ sɛ aduannuru no dodow sua, na %DV a ɛyɛ 20% anaa nea ɛboro saa kyerɛ sɛ aduannuru no dodow dɔɔso . Eyi boa yɛn ma yɛde nnuan ahorow toto ho na yɛpaw nea eye sen biara.
- Aduannuru: Eyinom ne nea ɛka w’akwahosan tẽẽ. Ma yɛnhwɛ nea ɛsɛ sɛ wotew so ne nea ɛsɛ sɛ woma ɛkɔ soro.
| Nneɛma a ɛsɛ sɛ wɔtew so | Nneɛma a ɛsɛ sɛ wotɔ pii |
|---|---|
| Srade a Ɛyɛ Fɛ, Trans Fat | Fiber a ɛyɛ den |
| Sodium - a ekyere se nkyene | Vitamin D a ɛwɔ nipadua no mu |
| Wɔde Asikre a Wɔde Ka Ho | Calcium a ɛwɔ nipadua no mu |
| Cholesterol a ɛwɔ mogya mu | Dade ne Potassium |
- Calories: Saa dodow yi yɛ aduan biara a wɔde ma. Sɛ wonyɛ nnam pii, woyɛ ɔbea, anaa woanyin a, ebia wunhia calories 2,000 da biara. Wubetumi adi wo calories so denam dodow a wudi a wobɛtew so. Nkyerɛwde ahorow no nkyerɛw "calories a efi srade mu" bio. Eyi te saa efisɛ ɛho hia kɛse sɛ wuhu srade ko a woredi sen srade dodow a woredi nyinaa.
Dɛn na nsɛmfua a wɔde nkyerɛwde akɛse atintim wɔ packet no so no kyerɛ ankasa?
Nsɛmfua a wɔde nkyerɛwde akɛse atintim wɔ nnuan nkotoku anim no bi wɔ mmara pɔtee bi. Nanso ebinom nyɛ saa. Ma yɛnhwɛ eyinom mu nea wubetumi de wo ho ato so ne nea ɛsɛ sɛ wohwɛ yiye wɔ ho.
Kae sɛ aduannuru ho nkyerɛwde a ɛwɔ ade a wɔde ahyɛ mu no akyi no yɛ pɛpɛɛpɛ sen nkyerɛwee akɛse a ɛwɔ anim no bere nyinaa.
Label ahorow a wubetumi de wo ho ato so
Mpɛn pii no, eyinom wɔ nkyerɛase pɔtee bi ma nea ɛkyerɛ.
| Nsɛm a Wɔka/Label | Nkyerɛase a Ɛyɛ Mmerewa |
|---|---|
| Organic a wɔde yɛ nneɛma | Wɔyɛ eyinom wɔ abɔde mu sɛnea wobetumi, a wɔmfa nnuru a wɔde yɛ asase anaa nnuru a wɔde kum mmoawa nka ho. |
| Wɔde nneɛma a wɔmfa nnuru nni dwuma wom na ɛyɛe (Made With Organic) . | Wobetumi de saa nkyerɛwde yi adi dwuma sɛ anyɛ yiye koraa no, ade bi a wɔde yɛ aduan no yɛ 70% organic a. Sɛ nhwɛso no, "Wɔde organic oats na ɛyɛe." |
| Gluten nnim | Eyi ho hia yiye ma nnipa a wɔwɔ gluten akisikuru anaa Celiac yare. Mpɛn pii no, wobetumi de wɔn ho ato saa nkyerɛwde yi so. |
| Cage Free vs. Nneɛma a Wɔde Di Dwuma | Cage free: Wɔde nkokɔ no sie dan mu, nanso wɔwɔ baabi a wɔbɛkyinkyin. Free range: Wɔwɔ baabi a wobetumi kyinkyin. Nkwaa a wɔmfa nnuru nni dwuma wom fi nkokɔ a wɔma wɔn aduan a wɔmfa nnuru nni dwuma wom mu. |
| Wild Caught vs. Afuw a Wɔtete Wɔn | Wɔkyeree wuram: Mpataa a woyi fi abɔde mu nsukorabea te sɛ ɛpo, nsubɔnten, ne atare mu. Farm raised: Mpataa a wɔtete wɔn wɔ nsukorabea anaa asau afiri mu. |
Nsɛmfua a ɛsɛ sɛ yɛhwɛ yiye kakra wɔ ho
Esiane sɛ saa nsɛmfua yi nni mmara mu nkyerɛase pɔtee bi nti, ɛtɔ mmere bi a wobetumi de adi dwuma de adaadaa nea ɔde di dwuma no. Enti sɛ wuhu nsɛmfua yi a, kenkan aduannuru ho krataa a ɛwɔ akyi no yiye .
- "Lightly sweetened": Esiane sɛ mmara pɔtee biara nni hɔ a wɔde kyerɛw sɛ "asikre a ɛba fam" nti, nnwumakuw de nsɛmfua te sɛ eyi di dwuma. Nea "lightly sweetened" kyerɛ no betumi ayɛ soronko wɔ onipa biara ho. Enti hwɛ hu sɛ wobɛhwɛ nea wɔakyerɛw so no mu ahwɛ sɛnea ‘asikre a wɔde aka ho’ dodow te.
- "Akwahosan": Wɔda so ara reyɛ saa nkyerɛase yi foforo. Mprempren, wobetumi akyerɛw aduan bi sɛ ɛyɛ nea ahoɔden wom sɛ srade pa (mono- ne polyunsaturated fats) dodow no ara wom na aduannuru bi te sɛ potassium ne vitamin D wom a.
- "Abɔde": Eyi nni nkyerɛase pɔtee bi. Enti ɛyɛ nea ɛdaadaa nkurɔfo paa. "Abɔde mu" taa kyerɛ ara kwa sɛ wɔamfa biribiara a wɔde ayɛ nka aduan no ho. Nanso, ɛnka hwee mfa sɛ ebia wɔde nnuru a ekum mmoawa dii dwuma bere a woduae no anaa sɛnea wɔyɛɛ no ho.
- "Hormone free": Mmoa nyinaa wɔ hormone wɔ wɔn nipadua mu. Hwehwɛ krataa a wɔakyerɛw so sɛ "no added hormones" wɔ nantwinam, oguammaa, anaa nufusu mu nneɛma so. Ɛyɛ mmara so bu sɛ wɔde hormone bɛka nneɛma te sɛ akokɔ, nkesua, ne mprako nam ho. Enti sɛ wode saa nkyerɛwde yi to biribi so mpo a, ɛnkyerɛ biribi titiriw biara.
Nkrasɛm a Wɔde Kɔ Fie
- Bere nyinaa di kan kenkan nneɛma a wɔde yɛ aduan no din bere a woretɔ aduan no. Sɛ wodi kan kyerɛw nneɛma te sɛ asikre ne nkyene a, hwɛ yiye.
- Ma w'adwene nsi sɛnea wobɛsom no kɛse so titiriw . Sɛ woredi packet no nyinaa a, bu calories ne asikre a ɛwɔ mu no ho akontaa sɛnea ɛfata.
- Fa %DV gyinapɛn ahorow di dwuma fa paw nea eye sen biara wɔ nnuan abien a ɛte sɛ nea ɛwɔ hɔ no ntam.
- Mfa nsɛmfua a emu nna hɔ te sɛ "abɔde mu" nnnaadaa wo. Fa wo ho to nkyerɛwde a ɛwɔ akyi no so bere nyinaa.
- Sɛ wowɔ aduruyɛ mu tebea bi te sɛ asikreyare, mogya mmoroso, anaa srade a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa w’aduan ho na woahwehwɛ afotu.
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