Ke hele ʻoe i ka hale kūʻai nui, nānā paha ʻoe i nā ʻeke meaʻai a noʻonoʻo i ko lākou manaʻo? Ke ʻike ʻoe i nā huaʻōlelo e like me "low fat", "sugar-free", "organic" ke noʻonoʻo nei ʻoe i ko lākou manaʻo? ʻO ka mea nui loa, ʻo ia ka ʻike pono i ko lākou manaʻo a koho i ka mea maikaʻi loa no kou olakino. Mai hopohopo, e kamaʻilio maʻalahi kākou e pili ana i kēia, me he mea lā e kamaʻilio ana ʻoe me kahi hoaaloha.
ʻO kēlā pahu ma ke kua o ka ʻeke... he aha ka mea i loko?
Ke kūʻai ʻoe i kahi mea mai ka hale kūʻai, e hoʻomaʻamaʻa i ka heluhelu ʻana i ka pahu Nutrition Facts ma ke kua. Inā ʻoe e nānā pono, hiki iā ʻoe ke aʻo i nā mea he nui mai ia mea.
- Nā Mea Hoʻohui: Hana ʻia kēia papa inoa ma ke kaupaona. ʻO ia hoʻi, ʻo nā mea hoʻohui i nui loa ka mea i helu mua ʻia . No ka laʻana, inā ʻoe e kūʻai ana i ka berena palaoa piha, ʻo ka mea hoʻohui mua ma ka papa inoa ʻo ia ka "palaoa palaoa piha." Inā helu mua ʻia nā mea e like me ke kō a me ka paʻakai, ʻo ia hoʻi aia lākou i ka hapa nui o nā mea hoʻohui i ka meaʻai.
- Ka nui o ka lawelawe ʻana: He mea nui loa kēia. Pili kēia i ka nui a ke kanaka e ʻai mau ai i ka manawa hoʻokahi. I kekahi manawa, hiki i kahi pūʻolo hoʻokahi ke loaʻa nā lawelawe he nui. No laila, no ka ʻike ʻana i ka huina o nā calorie a me nā meaola i loko o ka pūʻolo holoʻokoʻa, pono ʻoe e hoʻonui i ka helu ma kēia 'nui o ka lawelawe' me ka helu o nā 'lawelawe' i loko o ka pūʻolo.
- Pakeneka o ka Waiwai i kēlā me kēia lā (%DV): Hōʻike kēia iā mākou i ka nui o ka meaolaola e loaʻa i kahi kanaka me ka awelika o ka lawe ʻana i ka calorie i kēlā me kēia lā he 2,000 calories mai kahi lawelawe hoʻokahi o kēia meaʻai. ʻO ka %DV o 5% a emi mai paha, ʻo ia hoʻi ka haʻahaʻa o ka meaolaola i ka nui, a ʻo ka %DV o 20% a ʻoi aku paha, ʻo ia hoʻi ke kiʻekiʻe o ka meaolaola i ka nui . Kōkua kēia iā mākou e hoʻohālikelike i nā lama o ka meaʻai a koho i ka mea maikaʻi loa.
- Nā Meaʻai: ʻO kēia nā mea e hoʻopilikia pololei i kou olakino. E nānā kākou i nā mea e pono ai ʻoe e hōʻemi a me nā mea e pono ai ʻoe e hoʻonui.
| Nā mea e hōʻemi ai | Nā mea e kūʻai hou aku ai |
|---|---|
| Momona Kūpaʻa, Momona Trans | ʻO ke olonā |
| Sodium - ʻo ia hoʻi ka paʻakai | Wikamina D |
| Nā kō i hoʻohui ʻia | Kalipuna |
| Kolesterol | Hao a me ka Potasiuma |
- Nā Kalori: ʻO kēia helu no kēlā me kēia lawelawe ʻana. Inā ʻaʻole ʻoe e hana nui, he wahine, a ʻelemakule paha, ʻaʻole paha ʻoe e pono i 2,000 kaloli i ka lā. Hiki iā ʻoe ke kāohi i kāu mau kaloli ma ka hōʻemi ʻana i ka nui āu e ʻai ai. ʻAʻole papa inoa hou nā lepili i nā "kalori mai ka momona." ʻO kēia no ka mea he mea nui ka ʻike ʻana i ke ʻano momona āu e ʻai nei ma mua o ka nui o ka momona āu e ʻai nei.
He aha ka manaʻo maoli o nā huaʻōlelo i paʻi ʻia me nā leka nui ma ka ʻeke?
Aia kekahi o nā huaʻōlelo i paʻi ʻia me nā leka nui ma ke alo o nā ʻeke meaʻai he mau lula kikoʻī. Akā, ʻaʻole kekahi. E nānā kākou i nā mea hiki ke hilinaʻi ʻia a me nā mea āu e makaʻala ai.
E hoʻomanaʻo, ʻoi aku ka pololei o ka lepili meaʻai ma ke kua o ka pūʻolo ma mua o ka paʻi nui ma ke alo.
Nā ʻano lepili hiki iā ʻoe ke hilinaʻi
Loaʻa i kēia mau mea nā wehewehena kikoʻī no ko lākou manaʻo.
| Koi/Lepili | Manaʻo Maʻalahi |
|---|---|
| ʻO ka mea olaola | Hana ʻia kēia mau mea ma ke ʻano kūlohelohe e like me ka hiki, me ka ʻole o nā mea hoʻouluulu a i ʻole nā pesticides artificial. |
| Hana ʻia me nā mea hoʻohui organik (Hana ʻia me nā mea organik) | Hiki ke hoʻohana ʻia kēia lepili inā he 70% organik ka liʻiliʻi o kahi mea hoʻohui. Eia kekahi laʻana, "Hana ʻia me ka ʻoka organik." |
| ʻAʻohe Gluten | He mea nui loa kēia no ka poʻe me nā maʻi gluten a i ʻole ka maʻi Celiac. I ka hapanui o nā hihia, hiki ke hilinaʻi ʻia kēia lepili. |
| Hale Manuahi vs. Kahi Manuahi | ʻAʻohe pā manu: Mālama ʻia nā moa wahine i loko o ka hale, akā he wahi ko lākou e holoholo ai. ʻAi manuahi: Loaʻa iā lākou kahi e holoholo ai. Loaʻa nā hua manu organik mai nā moa wahine manuahi i hānai ʻia me nā mea organik. |
| I hopu ʻia ma ka hihiu vs. i hānai ʻia ma ka mahiʻai | Nā iʻa hihiu: Iʻa i hopu ʻia mai nā waihona wai kūlohelohe e like me ke kai, nā muliwai, a me nā loko. Nā mea i hānai ʻia ma ka mahiʻai: Iʻa i hānai ʻia i loko o nā pahu a i ʻole nā hale ʻupena. |
Nā huaʻōlelo e akahele iki ai
ʻOiai ʻaʻohe wehewehe kānāwai kikoʻī o kēia mau huaʻōlelo, hiki ke hoʻohana ʻia i kekahi manawa e alakaʻi hewa i ka mea kūʻai. No laila, inā ʻike ʻoe i kēia mau huaʻōlelo, e heluhelu pono i ka lepili meaʻai ma ke kua .
- "ʻOno iki": ʻOiai ʻaʻohe kānāwai kikoʻī no ka lepili ʻana he "haʻahaʻa ke kō," hoʻohana nā ʻoihana i nā huaʻōlelo e like me kēia. ʻOkoʻa ke ʻano o ka "ʻono iki" mai kēlā kanaka a kēia kanaka. No laila e nānā pono i ka lepili no ka nui o nā 'kō i hoʻohui ʻia.'
- "Ola kino": Ke hoʻohou hou ʻia nei kēia wehewehe ʻana. I kēia manawa, hiki ke kapa ʻia kahi meaʻai he olakino inā loaʻa iā ia nā momona maikaʻi (nā momona mono- a me polyunsaturated) a loaʻa kekahi mau meaola e like me ka potassium a me ka huaora D.
- "Kūlohelohe": ʻAʻohe wehewehe kikoʻī o kēia. No laila, he mea kuhihewa loa ia. ʻO ke ʻano maʻamau o "Kūlohelohe" ʻaʻole ia he mea i hoʻohui ʻia i ka meaʻai. Eia naʻe, ʻaʻole ia e ʻōlelo e pili ana i ka hoʻohana ʻia ʻana o nā pesticides i ka wā i ulu ai a pehea paha i hana ʻia ai ke kaʻina hana.
- "ʻAʻohe Hormone": Loaʻa i nā holoholona āpau nā hormones i loko o ko lākou kino. E ʻimi i kahi lepili e ʻōlelo ana "ʻaʻohe hormones i hoʻohui ʻia" ma ka pipi, hipa, a i ʻole nā hua waiū. He mea kū ʻole ke kānāwai ke hoʻohui i nā hormones i nā mea e like me ka moa, nā hua manu, a me ka puaʻa. No laila, inā ʻoe e kau i kēia lepili ma kahi mea, ʻaʻole ia he manaʻo kūikawā.
Leka Lawe-Home
- E heluhelu mau i ka papa inoa o nā mea hoʻohui i ka wā e kūʻai ai i ka meaʻai. E makaʻala inā ʻo nā mea e like me ke kō a me ka paʻakai i helu mua ʻia.
- E makaʻala pono i ka nui o ka lawelawe ʻana . Inā ʻoe e ʻai ana i ka ʻeke holoʻokoʻa, e helu i nā calorie a me ke kō e like me ia.
- E hoʻohana i nā waiwai %DV e koho i ka mea maikaʻi loa ma waena o ʻelua mau meaʻai like.
- Mai hoʻopunipuni ʻia e nā huaʻōlelo maopopo ʻole e like me "kūlohelohe." E hilinaʻi mau i ka lepili ma ke kua.
- Inā loaʻa iā ʻoe kahi maʻi e like me ka maʻi diabetes, ke koko kiʻekiʻe, a i ʻole ka cholesterol, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kāu meaʻai a e ʻimi i ka ʻōlelo aʻo.
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