Hiki iā kākou ke olakino ma ka heluhelu ʻana i nā lepili meaʻai? E kamaʻilio maʻalahi kākou e pili ana i kēia!

Ke hele ʻoe i kahi hale kūʻai a kūʻai mai i kahi meaʻai a mea inu paha, ua ʻike anei ʻoe i kahi wehewehe liʻiliʻi ma ke kua a i ʻole ka ʻaoʻao o ia mea? ʻO ia ka mea a mākou e kapa nei he lepili meaʻai . Ua like ia me ke kāleka ʻike o ka meaʻai. ʻO ke aʻo ʻana e heluhelu iā ia he mea kōkua nui ia i ke koho ʻana i ka meaʻai olakino e kūpono iā ʻoe a me kou ʻohana. No laila, e nānā kākou pehea e heluhelu ai i kēia mau lepili a me nā mea hiki iā kākou ke aʻo mai iā lākou?

No ke aha he mea nui nā lepili meaʻai?

I ka ʻōlelo maʻalahi, hiki i kēia lepili ke ʻike pono i ka ʻike meaʻai i loko o kahi meaʻai. ʻO ka ʻike i ka mea a me ka nui o kēlā me kēia mea hoʻohui i loko o ka meaʻai a mākou e ʻai ai he mea nui loa ia no ke ola olakino.

Ma ka hapa nui o nā ʻāina, aia nā kānāwai e koi ana i nā meaʻai i hoʻopaʻa ʻia a pau e loaʻa kēia lepili. Pēlā nō hoʻi kēia ma Sri Lanka. Loaʻa i kēia kahi ʻāpana i kapa ʻia ʻo "Nutrition Facts" .

He aha ka mea ma ka lepili "Nutrition Facts"?

Aia i loko o kēia ʻāpana nā mea nui loa. E nānā:

• Ka Nui o ka Lawelawe ʻana: ʻO kēia ka nui i ʻōlelo ʻia no kēia meaʻai e ʻai i ka manawa hoʻokahi.
• Nā Kalori: He anakahi kēia o ke ana ʻana i ka ikehu. ʻO ka nui o ka ikehu āu e loaʻa ai mai kēlā 'lawelawe hoʻokahi' o kēia meaʻai.
• % o ka Waiwai i kēlā me kēia lā: Hōʻike kēia iā ʻoe i ka nui o kāu meaʻai i kēlā me kēia lā e hāʻawi ʻia e kēia meaʻai. E kamaʻilio mākou e pili ana i kēia ma hope.
• Eia kekahi, aia nā kikoʻī e pili ana i nā ʻano meaola he nui, e like me ka Momona, Cholesterol, Dietary Fiber, Added Sugars, a me Protein.

ʻO nā ʻike koʻikoʻi ʻē aʻe ma ka lepili

Ma waho aʻe o ka "ʻike meaʻai," ʻōlelo pū ka lepili i kekahi mau mea ʻē aʻe:

• Nā Koi ʻIke: Ua ʻike paha ʻoe i nā huaʻōlelo e like me "low-fat" a i ʻole "light" i paʻi ʻia me ka wiwo ʻole ma ka pūʻolo. ʻAʻole kēia he mau koi wale nō. Hiki ke hana ʻia e like me nā kūlana i ʻāpono ʻia e ke aupuni.
• Nā Koi Ola: No ka laʻana, ʻo nā koi e like me "ʻO ka ʻai haʻahaʻa i ka momona saturated a me ka cholesterol e kōkua i ka hōʻemi ʻana i ka maʻi puʻuwai." Hana ʻia kēia mau mea me ka ʻae ʻia e ke aupuni.
• Papa Inoa o nā Mea Hoʻohui: He mea nui loa kēia. Hoʻopaʻa inoa ia i nā mea āpau i hoʻohana ʻia no ka hana ʻana i ka meaʻai, ma ke kaʻina mai ka nui a i ka liʻiliʻi.

No laila, no ke olakino a me ke koho ʻana i nā meaʻai akamai, he mea nui e aʻo i ka heluhelu ʻana i kēia mau lepili.

He aha ka manaʻo o kekahi o nā ʻōlelo ma nā lepili meaʻai?

Hana nā mea hana meaʻai i nā ʻano koi like ʻole e pili ana i kā lākou huahana ma ke alo o ka pūʻolo, ʻeā? Aia nā lula no kēia. E nānā kākou i ke ʻano o kekahi mau koi maʻamau :

• Hoʻemi ʻia ka momona a i ʻole ke kō:ʻO ke ʻano kēia, he 25% ka emi o ka momona a i ʻole ke kō ma mua o ka huahana maʻamau o ke ʻano like.
• Māmā: Ke kapa ʻia ʻo "māmā," ʻo ia hoʻi he 50% ka liʻiliʻi o ka momona, a i ʻole hoʻokahi hapakolu (1/3) ka liʻiliʻi o nā calorie, ma mua o ka huahana maʻamau o ke ʻano like.
• Manuahi: No ka laʻana, "ʻAʻohe kō", "ʻAʻohe momona", "ʻAʻohe gluten". ʻO ke ʻano kēia, aia ka meaʻai i ka liʻiliʻi loa.
• Olakino: No ka hoʻohana ʻana i kēia huaʻōlelo, pono ka meaʻai e haʻahaʻa i ka momona, ka momona paʻa, ka cholesterol, a me ka sodium, a pono hoʻi e lako i nā meaolaola koʻikoʻi.
• ʻO ka mea olaola: Inā ʻōlelo ʻia "ʻo ka mea olaola," pono ia e loaʻa ma ka liʻiliʻi he 95% o nā mea olaola. ʻO ia hoʻi, ʻaʻole hiki ke hana ʻia me nā hormones ulu artificial, antibiotics, pesticides, biotechnology, nā mea hana synthetic, a i ʻole radiation.

Akā, e hoʻomanaʻo i hoʻokahi mea. No ka mea ua kapa ʻia kahi meaʻai he "kūlohelohe," "haʻahaʻa ka momona," a i ʻole "organic," mai manaʻo he olakino a haʻahaʻa paha i nā calorie. I kekahi manawa hiki i kēia mau huaʻōlelo ke lilo i mau hana hoʻolālā kūʻai aku. No laila he mea nui e heluhelu i ka lepili "ʻike meaʻai" holoʻokoʻa.

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He aha hou aʻe kāu e aʻo ai mai ka lepili "Nutrition Facts"?

E nānā pono kākou i ka mea ma luna o kēia lepili "ʻIke Meaʻai".

Ka nui o ka lawelawe a me nā lawelawe no kēlā me kēia pahu

ʻO ka Nui o ka Lawelawe ʻana ke ana o ka nui o ka meaʻai a ka poʻe e ʻai ai i ka manawa hoʻokahi. Ua helu ʻia nā ʻike meaʻai ʻē aʻe ma ka lepili ma muli o kēia 'nui o ka lawelawe ʻana'.

E noʻonoʻo ʻoe ua kūʻai ʻoe i kahi ʻeke o nā bisiketi. ʻŌlelo ka lepili 'Nui lawelawe: 2 kuki'. No laila, inā ʻai ʻoe i 4 bisiketi, ʻelua lawelawe kēlā. A laila pono ʻoe e hoʻonui i kēlā me kēia waiwai meaʻai ma ka lepili (e like me nā calorie, momona, kō) i ʻelua. Ua maopopo iā ʻoe?

Ma ka nānā ʻana i ka helu o nā lawelawe no kēlā me kēia pahu ma ka pūʻolo, hiki iā ʻoe ke ʻike i ka nui o nā lawelawe i loko o ka pūʻolo holoʻokoʻa.

Nā Kalori

He anakahi ikehu ka calorie. Loaʻa i ko kākou kino ka ikehu mai ka meaʻai a kākou e ʻai ai. Hōʻike ka helu o nā calorie ma ka lepili i ka nui o ka ikehu āu e loaʻa ai mai kēlā 'lawelawe hoʻokahi'. ʻOkoʻa ka helu o nā calorie āu e pono ai i kēlā me kēia lā ma muli o nā mea e like me ka makahiki, ke kaumaha, ke kāne, a me ka pae hana.

Pakeneka o ka Waiwai o kēlā me kēia lā (% o ka Waiwai o kēlā me kēia lā)

He mea pono loa kēia. Kōkua ia iā ʻoe e ʻike inā he nui loa a he liʻiliʻi paha ka meaʻai.

• Inā loaʻa kahi meaola ma 5% a emi mai paha , hiki ke ʻōlelo ʻia ua nele i kēlā meaola.
• Inā ma waena o 10% a me 19% kahi meaʻai, hiki ke ʻōlelo ʻia he kumu maikaʻi ia no kēlā meaʻai.
• Inā loaʻa kahi meaʻai ma 20% a ʻoi aku paha , hiki ke ʻōlelo ʻia he kiʻekiʻe i loko o ia meaʻai.

ʻO ka maʻamau, ua helu ʻia kēia % Daily Value no ke kanaka maʻamau e ʻai ana i 2000 calories i kēlā me kēia lā. Eia nō naʻe, ʻokoʻa ka nui o nā calorie a me nā meaola e pono ai, ʻoiai no nā keiki, ma muli o ko lākou makahiki, ke kaumaha, ke kāne, a me ka pae hana. Hiki iā ʻoe ke aʻo hou aʻe e pili ana i kēia mai kahi meaʻai meaʻai a kauka paha.

Ka momona holoʻokoʻa

ʻO kēia ka nui o ka momona i loko o kahi 'lawelawe' o ka meaʻai. ʻO ka ʻai nui ʻana i ka momona hiki ke hoʻopilikia i ke olakino. Eia nō naʻe, pono i ko mākou kino kahi nui o ka momona i kēlā me kēia lā.

He kumu ikehu koʻikoʻi ka momona. Loaʻa i hoʻokahi gram o ka momona ka pālua o ka ikehu ma mua o hoʻokahi gram o nā kalapona a i ʻole ka protein. Hāʻawi pū ka momona i ka pale no ka ʻili, nā iwi, a me nā ʻōpū o loko, a kōkua i ke kino e omo a mālama i kekahi mau huaora, e like me nā huaora A, D, E, a me K.

Momona Kūpaʻa a me ka Momona Trans

ʻO kēia mau mea ʻelua ka mea a mākou e kapa nei he "nā momona maikaʻi ʻole" no ka mea hoʻonui lāua i ka pae kolesterol koko a hoʻonui i ka pilikia o ka maʻi puʻuwai.

ʻOi aku ma mua o 10% o ka nui o nā calorie o kēlā me kēia lā o ke keiki e pono e loaʻa mai nā momona saturated. Pono e ʻai iki ʻia nā momona trans (ʻoi aku ma mua o 1% o ka nui o nā calorie).

Momona paʻa ʻole

Ua papa inoa pū kekahi mau lepili i kēia mau mea he "momona holoʻokoʻa." Ua kapa ʻia kēia mau mea he "momona maikaʻi" no ka mea ʻaʻole lākou e hoʻokiʻekiʻe i nā pae cholesterol e like me nā momona saturated. ʻO ka hapa nui o ka momona a mākou e ʻai ai e hele mai mai kēia mau kumu momona unsaturated.

Kolesterol

He mea nui ka cholesterol no ke kūkulu ʻana i nā ʻāpana olakino a me ka hana ʻana i ka wikamina D a me kekahi mau hormones. Eia nō naʻe, i ka wā e piʻi ai ka nui o ka cholesterol i loko o ke koko, hiki iā ia ke lilo i pilikia. Hiki i kēia ke hoʻonui i ka pilikia o ka maʻi puʻuwai a i ʻole ka hahau ʻana ma hope o ke ola.

Sodium

He ʻāpana ka sodium o ka paʻakai. He mea pono ia no ke kino e mālama i ke kaulike wai. Eia nō naʻe, ʻo ka nui loa o ia mea hiki ke alakaʻi i ke koko kiʻekiʻe. He nui nā meaʻai i loaʻa maoli i nā ʻāpana liʻiliʻi o ka sodium. Eia nō naʻe, hiki i nā meaʻai i hana ʻia ke loaʻa i ka sodium hou aku.

Huina Kalapona

He kumu ikehu koʻikoʻi nō hoʻi nā kalapona. Me nā "kalapona holoʻokoʻa," papa inoa pū nā lepili meaʻai i ka fiber meaʻai, nā kō holoʻokoʻa, a me nā kō i hoʻohui ʻia.

ʻO ka fiber meaʻai

ʻAʻohe calorie o ka fiber meaʻai. Akā, he ʻāpana koʻikoʻi ia o ka ʻai olakino. Kōkua ka fiber iā ʻoe e māʻona a kōkua i ka pale ʻana i ka paʻa ʻana o ka ʻōpū. Ua ʻōlelo ʻia he meaʻai waiwai i ka fiber e hoʻohaʻahaʻa i nā pae cholesterol a hōʻemi i ka pilikia o ka maʻi ʻaʻai colon.

Nā kō

Loaʻa maoli ke kō i kekahi mau meaʻai, e like me nā huaʻai a me ka waiū. Eia nō naʻe, loaʻa nā kō i hoʻohui ʻia i nā mea e like me nā mea ʻono, ka toffee, ke kokoleka, a me nā mea inu. Hoʻohui wale kēia mau kō i hoʻohui ʻia i nā calorie a ʻaʻole hāʻawi i nā meaola koʻikoʻi.

Wahi a nā alakaʻi meaʻai hou loa, ʻoi aku ka liʻiliʻi ma mua o 10% o kāu mau calorie i kēlā me kēia lā mai nā kō i hoʻohui ʻia. No kekahi e ʻai ana i ka meaʻai 2,000-calorie, ʻo ia hoʻi, ʻoi aku ka liʻiliʻi ma mua o 50 grams o nā kō i hoʻohui ʻia i kēlā me kēia lā.

Pūmua

ʻO ka protein ka mea nui loa i loko o ko kākou kino - i nā mea āpau mai nā ʻiʻo a i ka ʻili, nā ʻōpū, nā ʻiʻo, a me ka ʻōnaehana pale. Inā ʻaʻole lawa ka nui o nā kalapona a momona paha i ke kino, hiki iā ia ke hoʻohana i ka protein no ka ikehu.

Nā Wikamina a me nā Minelala

Pono e helu ʻia kekahi mau huaora a me nā minelala koʻikoʻi ma ka lepili "ʻIke Meaʻai". Eia kekahi o lākou:

• Wikamina D: Pono e omo i ka calcium e kūkulu i nā iwi ikaika. Kōkua pū ka Wikamina D i ke olakino o ka puʻuwai a me ke kaua ʻana i nā maʻi.
• Kalipuna: He mea nui no nā iwi ikaika. Kōkua i nā aʻalolo a me nā ʻiʻo e hana pono a mālama i ka puʻuwai olakino.
• Hao: Kōkua i ke kino e hana i nā hunaola koko ʻulaʻula olakino. Hiki i ka nele i ka hao ke alakaʻi i ka anemia.
• Potassium: E like me ka sodium, he mea nui ia no ke kaulike wai. Kōkua nō hoʻi ia i ka hoʻomalu ʻana i ke koko.

Heluhelu i nā lepili no ka poʻe me nā maʻi allergies

Inā loaʻa i kekahi o kou ʻohana kahi maʻi allergy meaʻai, he mea nui loa ia e heluhelu i ka papa inoa o nā mea hoʻohui .

Pono nā mea hana meaʻai e papa inoa i nā mea hoʻohui i kā lākou huahana ma ke ʻano mai ke kiʻekiʻe loa a i ka haʻahaʻa loa. Eia kekahi, inā loaʻa i ka meaʻai nā mea hoʻonāukiuki meaʻai maʻamau, pono lākou e haʻi maopopo iā lākou ma ka lepili. ʻO nā laʻana: Pīnati, Nā Nati Lāʻau, Waiū, Hua Manu, Iʻa, Pūpū, Soy, Sesame, a me ka Palaoa.

I kekahi manawa, maʻalahi ka ʻike ʻana i ka mea palekana e ʻai ma ka nānā ʻana i ka papa inoa o nā mea hoʻohui. Eia nō naʻe, aia paha kekahi mau mea hoʻonāukiuki ma ka papa inoa ma lalo o nā inoa a mākou i ʻike ʻole ai. Inā loaʻa i kāu keiki kahi maʻi ʻaʻai, hiki i kahi meaʻai meaʻai ke kōkua iā ʻoe e hoʻomaopopo pono i nā meaʻai e pale aku ai, a me nā mea huna e makaʻala ai.

Nā mea nui a mākou e hoʻomanaʻo ai (Leka Lawe-Home)

ʻAe, ua kamaʻilio nui mākou e pili ana i ka heluhelu ʻana i nā lepili meaʻai. ʻO ka mea hope loa, eia kekahi mau mea e hoʻomanaʻo ai:

• E heluhelu mau i ka lepili: Ke kūʻai ʻoe i kekahi meaʻai i hoʻopili ʻia mai ka hale kūʻai, e hoʻomaʻamaʻa i ka nānā ʻana i ka lepili. He hoʻopukapuka kālā nui ia i kou olakino.
• E makaʻala e pili ana i ka "nui o ka lawelawe": Mai poina e loli nā waiwai meaʻai ma muli o ka nui āu e ʻai ai.
• E kiʻi i ke kōkua me ka % Daily Value: E hoʻohana i kēia e ʻike ai inā haʻahaʻa ka meaʻai i kahi meaola, he kumu maikaʻi, a kiʻekiʻe paha.
• E makaʻala i ke kōpaʻa, ka paʻakai, a me nā momona maikaʻi ʻole: E hoʻāʻo e hōʻemi i nā kō i hoʻohui ʻia, ka sodium, ka momona saturated, a me ka momona trans i ka hiki.
• E ʻai i nā meaʻai momona i ka fiber, nā wikamina, a me nā minelala: E koho i nā meaʻai i waiwai i ka fiber, nā wikamina, a me nā minelala.
• E makaʻala loa e pili ana i nā maʻi allergies: Inā he maʻi allergies kou, e heluhelu pono i ka papa inoa o nā mea hoʻohui.

Inā ʻoe e komo i loko o ka maʻa o ka heluhelu ʻana i nā lepili meaʻai ma kēia ʻano, ʻaʻole paʻakikī ke koho ʻana i nā meaʻai olakino e kūpono iā ʻoe a me kou ʻohana e like me kou manaʻo. Ma hope o kekahi manawa, e maʻa wale ʻoe iā ia!

No laila, i ka manawa aʻe e hele ai ʻoe i ka hale kūʻai, e hoʻomanaʻo i kēia mau mea a lawe i kahi lepili meaʻai. E ʻike ʻoe iā ʻoe iho i kona pono!

Nā lepili meaʻai, ʻike meaʻai, meaʻai olakino, calorie, kō, momona, Sri Lanka