Peb puas muaj peev xwm noj qab haus huv los ntawm kev nyeem cov ntawv lo rau khoom noj? Cia peb tham txog qhov no yooj yim!

Thaum koj mus rau lub khw thiab yuav khoom noj lossis dej haus, koj puas tau pom ib daim ntawv piav qhia me me nyob rau sab nraub qaum lossis sab ntawm nws? Qhov ntawd yog qhov peb hu ua daim ntawv lo rau khoom noj . Nws zoo li daim npav qhia tus kheej ntawm cov khoom noj. Kev kawm nyeem nws yuav yog ib qho kev pab zoo hauv kev xaiv cov khoom noj khoom haus zoo uas haum rau koj thiab koj tsev neeg. Yog li, cia peb saib yuav ua li cas nyeem cov ntawv lo no thiab peb tuaj yeem kawm dab tsi los ntawm lawv?

Vim li cas cov ntawv lo rau khoom noj thiaj tseem ceeb ua luaj?

Hais yooj yim xwb, daim ntawv lo no tso cai rau peb paub meej tias cov ntaub ntawv khoom noj muaj dab tsi nyob hauv ib yam khoom noj. Kev paub tias muaj dab tsi thiab muaj pes tsawg yam khoom xyaw nyob hauv cov khoom noj uas peb noj yog qhov tseem ceeb heev rau lub neej noj qab haus huv.

Feem ntau lub teb chaws, muaj cov kev cai lij choj uas yuav tsum tau kom txhua yam khoom noj uas ntim rau hauv lub thawv muaj daim ntawv lo no. Qhov no kuj yog qhov teeb meem hauv Sri Lanka. Qhov no feem ntau muaj ib ntu hu ua "Cov Lus Qhia Txog Kev Noj Haus" .

Muaj dab tsi nyob rau ntawm daim ntawv lo "Nutrition Facts"?

Tshooj no muaj cov yam tseem ceeb tshaj plaws. Saib seb:

• Qhov Noj Ib Zaug: Qhov no yog qhov ntau npaum li cas uas pom zoo kom noj ib zaug.
• Calories: Qhov no yog ib chav ntsuas zog. Lub zog uas koj tau txais los ntawm 'ib feem' ntawm cov khoom noj no.
• % Tus Nqi Txhua Hnub: Qhov no qhia koj tias koj cov khoom noj khoom haus no tau txais ntau npaum li cas txhua hnub. Peb mam li tham txog qhov no tom qab.
• Ntxiv rau qhov ntawd, muaj cov ntsiab lus hais txog ntau hom as-ham, xws li Rog, Cholesterol, Dietary Fiber, Added Sugars, thiab Protein.

Lwm cov ntaub ntawv tseem ceeb ntawm daim ntawv lo

Ntxiv rau "cov ntaub ntawv txog kev noj haus," daim ntawv lo kuj hais txog ntau yam ntxiv:

• Cov Lus Thov Txog Cov Ntsiab Lus: Tej zaum koj twb tau pom cov lus zoo li "low-fat" lossis "light" luam tawm ua ntawv tuab rau ntawm pob khoom. Cov no tsis yog cov lus thov uas tsis muaj tseeb xwb. Lawv tsuas yog ua tau raws li cov qauv uas tsoomfwv pom zoo xwb.
• Cov Lus Thov Txog Kev Noj Qab Haus Huv: Piv txwv li, cov lus thov xws li "Kev noj zaub mov uas muaj roj ntau thiab roj cholesterol tsawg yuav pab txo qhov kev pheej hmoo ntawm kab mob plawv." Cov no kuj tau ua nrog kev pom zoo los ntawm tsoomfwv.
• Daim Ntawv Teev Cov Khoom Xyaw: Qhov no tseem ceeb heev. Nws teev txhua yam uas siv los ua zaub mov, raws li qhov ntau tshaj mus rau qhov tsawg tshaj.

Yog li ntawd, txhawm rau kom noj qab haus huv thiab xaiv cov zaub mov zoo, nws yog ib qho tseem ceeb uas yuav tsum kawm nyeem cov ntawv lo no.

Cov lus hais txog cov ntawv lo rau khoom noj txhais li cas?

Cov chaw tsim khoom noj ua ntau yam lus hais txog lawv cov khoom nyob rau ntawm lub pob khoom, puas yog? Kuj muaj cov cai rau qhov no thiab. Cia peb saib lub ntsiab lus ntawm ob peb lo lus hais uas feem ntau siv :

• Txo cov rog lossis qab zib:Qhov no txhais tau tias nws muaj roj lossis qab zib tsawg dua 25% dua li cov khoom ib txwm muaj ntawm tib hom.
• Teeb: Thaum sau tias "teeb," nws txhais tau tias nws muaj roj tsawg dua 50%, lossis ib feem peb (1/3) calories tsawg dua, dua li cov khoom ib txwm muaj ntawm tib hom.
• Dawb: Piv txwv li, "Tsis muaj piam thaj", "Tsis muaj rog", "Tsis muaj gluten". Qhov no txhais tau tias cov as-ham muaj nyob rau hauv qhov tsawg tshaj plaws.
• Noj Qab Haus Huv: Yuav siv lo lus no, cov khoom noj yuav tsum tsis muaj roj ntau, roj saturated, cholesterol, thiab sodium, thiab yuav tsum muaj cov as-ham tseem ceeb.
• Organic: Yog tias nws hais tias "organic," nws yuav tsum muaj tsawg kawg 95% cov khoom xyaw organic. Qhov ntawd txhais tau tias nws tsis tuaj yeem ua nrog cov tshuaj hormones loj hlob dag, tshuaj tua kab mob, tshuaj tua kab, biotechnology, cov khoom xyaw tsim, lossis hluav taws xob.

Tiam sis nco ntsoov ib yam. Txawm hais tias ib yam khoom noj muaj daim ntawv lo tias "ntuj," "tsis muaj roj ntau," lossis "tsis muaj tshuaj lom," tsis txhob xav tias nws noj qab nyob zoo lossis tsis muaj calories ntau. Qee zaum cov lus no tuaj yeem yog kev dag ntxias. Yog vim li ntawd nws thiaj li tseem ceeb uas yuav tsum nyeem tag nrho daim ntawv lo "cov ntaub ntawv txog kev noj haus".

Koj kawm tau dab tsi ntxiv los ntawm daim ntawv lo "Nutrition Facts"?

Tam sim no cia peb los saib ze dua txog cov ntawv lo "Cov Ntaub Ntawv Txog Kev Noj Haus" no.

Qhov Loj thiab Cov Kev Pabcuam Ib Lub Thawv

Qhov Loj Ib Feem yog qhov ntsuas seb tib neeg feem ntau noj ntau npaum li cas ib zaug. Tag nrho lwm cov ntaub ntawv txog kev noj haus uas nyob rau ntawm daim ntawv lo yog suav raws li 'qhov loj ib feem' no.

Xav txog koj yuav ib pob ncuav qab zib. Daim ntawv lo hais tias 'Qhov Loj Ib Feem: 2 lub ncuav qab zib'. Yog li ntawd, yog tias koj noj 4 lub ncuav qab zib, qhov ntawd yog ob feem. Tom qab ntawd koj yuav tsum muab txhua yam khoom noj muaj txiaj ntsig ntawm daim ntawv lo (xws li calories, rog, qab zib) nce ob. Koj puas nkag siab?

Los ntawm kev saib tus naj npawb ntawm cov servings hauv ib lub thawv ntawm lub pob, koj tuaj yeem nrhiav tau pes tsawg servings nyob rau hauv tag nrho lub pob.

Cov Calories

Ib lub calorie yog ib lub zog. Peb lub cev tau txais zog los ntawm cov khoom noj uas peb noj. Tus naj npawb ntawm cov calories uas nyob rau ntawm daim ntawv qhia qhia koj tias koj tau txais zog ntau npaum li cas los ntawm 'ib qho kev pabcuam' ntawd. Tus naj npawb ntawm cov calories uas koj xav tau ib hnub sib txawv nyob ntawm cov yam xws li hnub nyoog, qhov hnyav, poj niam txiv neej, thiab qib kev ua ub no.

Feem pua ​​ntawm Tus Nqi Txhua Hnub (% Tus Nqi Txhua Hnub)

Qhov no yog ib yam uas muaj txiaj ntsig zoo heev. Nws pab koj pom tias cov khoom noj puas muaj cov as-ham ntau dhau los yog tsawg dhau .

• Yog tias muaj cov as-ham tsawg dua 5% , ces qhov no txhais tau tias cov as-ham ntawd tsis txaus .
• Yog tias cov as-ham muaj nyob nruab nrab ntawm 10% thiab 19% , ces nws yog qhov chaw zoo ntawm cov as-ham ntawd.
• Yog tias muaj cov as-ham ntau tshaj 20% , ces peb hais tau tias cov as-ham ntawd ntau heev .

Qhov '% Tus Nqi Txhua Hnub' no feem ntau yog xam rau ib tus neeg nruab nrab uas noj 2000 calories ib hnub. Txawm li cas los xij, qhov ntau ntawm cov calories thiab cov as-ham uas xav tau, tshwj xeeb tshaj yog rau cov menyuam yaus, sib txawv nyob ntawm lawv lub hnub nyoog, qhov hnyav, poj niam txiv neej, thiab qib kev ua ub no. Koj tuaj yeem kawm paub ntau ntxiv txog qhov no los ntawm tus kws noj zaub mov lossis kws kho mob.

Tag Nrho Cov Rog

Qhov no hais txog tag nrho cov rog hauv ib qho 'serving' ntawm cov khoom noj. Kev noj roj ntau dhau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv. Txawm li cas los xij, peb lub cev xav tau qee qhov roj txhua hnub.

Rog yog ib qho tseem ceeb ntawm lub zog. Ib gram ntawm cov rog muaj ob npaug ntawm lub zog ntau dua li ib gram ntawm cov carbohydrates lossis protein. Rog kuj muab kev tiv thaiv rau daim tawv nqaij, pob txha, thiab cov kabmob sab hauv, thiab pab lub cev nqus thiab khaws qee cov vitamins, xws li cov vitamins A, D, E, thiab K.

Cov Rog Uas Saturated thiab Cov Rog Trans

Ob yam no yog yam peb hu ua "cov rog phem" vim tias lawv ua rau cov roj cholesterol hauv cov ntshav nce siab thiab ua rau muaj kev pheej hmoo ntawm kab mob plawv.

Tsawg dua 10% ntawm cov calories tag nrho uas ib tug menyuam noj txhua hnub yuav tsum yog los ntawm cov rog uas saturated fats. Cov rog trans fats yuav tsum noj tsawg li tsawg tau (tsawg dua 1% ntawm tag nrho cov calories).

Cov Rog Tsis Muaj Rog

Muaj tej daim ntawv lo rau cov roj no hu ua "total fat." Cov roj no hu ua "good fat" vim tias lawv tsis ua rau cov roj cholesterol nce siab zoo li cov roj saturated. Feem ntau cov roj uas peb noj yuav tsum yog los ntawm cov roj unsaturated no.

Cov roj cholesterol

Cov roj cholesterol tseem ceeb rau kev tsim cov hlwb noj qab haus huv thiab tsim cov vitamin D thiab qee cov tshuaj hormones. Txawm li cas los xij, thaum cov roj cholesterol hauv cov ntshav nce ntxiv, nws tuaj yeem ua teeb meem. Qhov no tuaj yeem ua rau muaj kev pheej hmoo ntawm kab mob plawv lossis mob hlwb tom qab hauv lub neej.

Sodium

Sodium yog ib feem ntawm ntsev. Nws yog qhov tsim nyog rau lub cev kom tswj tau qhov sib npaug ntawm cov kua dej. Txawm li cas los xij, ntau dhau ntawm nws tuaj yeem ua rau ntshav siab. Ntau yam khoom noj muaj me ntsis sodium. Txawm li cas los xij, cov khoom noj ua tiav tuaj yeem muaj ntau sodium.

Tag Nrho Cov Carbohydrate

Cov carbohydrates kuj yog ib qho tseem ceeb ntawm lub zog. Nrog rau "tag nrho cov carbohydrates," cov ntawv lo rau zaub mov kuj teev cov fiber, tag nrho cov suab thaj, thiab cov suab thaj ntxiv.

Cov Khoom Noj Muaj Fiber

Cov khoom noj uas muaj fiber ntau tsis muaj calories. Tab sis nws yog ib feem tseem ceeb ntawm kev noj zaub mov zoo. Fiber pab koj kom koj puv thiab pab tiv thaiv kev cem quav. Kev noj zaub mov uas muaj fiber ntau yuav txo cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm mob qog noj ntshav hauv plab hnyuv.

Qab zib

Qee yam khoom noj, xws li txiv hmab txiv ntoo thiab mis nyuj, muaj qab zib ntuj. Txawm li cas los xij, tej yam xws li khoom qab zib, toffee, chocolate, thiab dej haus muaj qab zib ntxiv . Cov qab zib ntxiv no tsuas yog ntxiv calories thiab tsis muab cov as-ham tseem ceeb.

Raws li cov lus qhia txog kev noj zaub mov tshiab kawg, tsawg dua 10% ntawm koj cov calories tag nrho txhua hnub yuav tsum yog los ntawm cov suab thaj ntxiv. Rau ib tus neeg noj zaub mov 2,000-calorie, qhov ntawd txhais tau tias tsawg dua 50 grams ntawm cov suab thaj ntxiv hauv ib hnub.

Cov protein

Protein yog cov khoom muaj ntau tshaj plaws hauv peb lub cev - hauv txhua yam los ntawm cov leeg nqaij mus rau daim tawv nqaij, cov kabmob, cov nqaij, thiab lub cev tiv thaiv kab mob. Yog tias lub cev tsis tau txais cov carbohydrates lossis rog txaus, nws tuaj yeem siv cov protein ua lub zog.

Cov vitamins thiab cov zaub mov

Yuav tsum muaj cov vitamins thiab minerals tseem ceeb nyob rau ntawm daim ntawv lo "Cov Ntaub Ntawv Txog Kev Noj Haus". Nov yog qee cov ntawm lawv:

• Vitamin D: Yuav tsum tau nqus cov calcium kom cov pob txha muaj zog. Vitamin D kuj pab txhawb kev noj qab haus huv ntawm lub plawv thiab tiv thaiv kev kis kab mob.
• Calcium: Tseem ceeb rau cov pob txha kom muaj zog. Pab cov hlab ntsha thiab cov leeg ua haujlwm kom zoo thiab ua kom lub plawv noj qab nyob zoo.
• Hlau: Pab lub cev tsim cov qe ntshav liab noj qab nyob zoo. Kev tsis txaus hlau tuaj yeem ua rau muaj ntshav tsis txaus.
• Potassium: Ib yam li sodium, nws tseem ceeb rau kev sib npaug ntawm cov kua dej. Nws kuj pab tswj cov ntshav siab.

Nyeem cov ntawv lo rau cov neeg uas muaj kev ua xua

Yog tias ib tug neeg hauv koj tsev neeg muaj kev tsis haum zaub mov, nws yog ib qho tseem ceeb heev uas yuav tsum nyeem cov npe khoom xyaw .

Cov chaw tsim khoom noj yuav tsum teev cov khoom xyaw hauv lawv cov khoom raws li qhov siab tshaj plaws mus rau qis tshaj plaws. Tsis tas li ntawd, yog tias cov khoom noj muaj cov khoom ua xua rau zaub mov, lawv yuav tsum sau kom meej meej rau ntawm daim ntawv lo. Piv txwv li: Txiv laum huab xeeb, Txiv ntoo, Mis nyuj, Qe, Ntses, Shellfish, Taum pauv, Sesame, thiab Nplej.

Qee zaum, nws yooj yim los xam seb yam twg noj tau zoo los ntawm kev saib daim ntawv teev cov khoom xyaw. Txawm li cas los xij, qee yam khoom ua xua yuav nyob rau hauv daim ntawv teev npe raws li cov npe uas peb tsis paub. Yog tias koj tus menyuam muaj kev ua xua rau zaub mov, tus kws noj zaub mov tuaj yeem pab koj nkag siab meej tias cov zaub mov twg yuav tsum tsis txhob noj, thiab cov khoom xyaw zais twg yuav tsum saib xyuas.

Tej yam tseem ceeb tshaj plaws uas peb yuav tsum nco ntsoov (Cov Lus Coj Mus Tsev)

Zoo, yog li peb tau tham ntau txog kev nyeem cov ntawv lo rau khoom noj. Thaum kawg, ntawm no yog ob peb yam uas yuav tsum nco ntsoov:

• Nyeem daim ntawv lo rau txhua lub sijhawm: Thaum koj yuav cov khoom noj uas tau ntim hauv lub khw, ua ib qho kev coj ua los saib daim ntawv lo. Nws yog ib qho kev nqis peev loj rau koj txoj kev noj qab haus huv.
• Ceev faj txog "qhov loj me ntawm kev noj": Tsis txhob hnov ​​​​qab tias cov txiaj ntsig ntawm kev noj haus hloov pauv nyob ntawm seb koj noj ntau npaum li cas.
• Tau kev pab txog '% Tus Nqi Txhua Hnub': Siv qhov no los nrhiav seb cov khoom noj puas muaj cov as-ham tsawg, yog qhov chaw zoo, lossis ntau dhau.
• Saib xyuas cov suab thaj, ntsev, thiab cov rog phem: Sim txo cov suab thaj ntxiv, sodium, cov rog saturated, thiab cov rog trans ntau li ntau tau.
• Noj ntau cov fiber, cov vitamins, thiab cov minerals: Xaiv cov khoom noj uas muaj cov fiber ntau, cov vitamins, thiab cov minerals.
• Ua tib zoo saib xyuas txog kev ua xua: Yog tias koj muaj kev ua xua, nyeem cov npe khoom xyaw kom zoo.

Yog koj pib nyeem cov ntawv lo rau khoom noj li no, kev xaiv cov khoom noj khoom haus zoo rau koj thiab koj tsev neeg tsis nyuaj li koj xav. Tom qab ib pliag, koj yuav siv tau rau nws!

Yog li ntawd, lub sijhawm tom ntej koj mus rau lub khw, nco ntsoov cov no thiab nqa daim ntawv lo rau khoom noj. Koj yuav pom koj tus kheej tias nws muaj txiaj ntsig npaum li cas!

` Cov ntawv lo rau khoom noj, cov ntaub ntawv txog kev noj haus, khoom noj qab haus huv, calories, qab zib, rog, Sri Lanka