Yu tink se wi fɔ rid di tin dɛn we dɛn rayt bɔt it? Lɛ wi no ustɛm dɛn wɔd ya min! (Nutrishɔn Facts)

We wi ɔl go na shɔp ɔ supamakit, wi kin bay difrɛn tin dɛn lɛk biskit paket, milk paket, yogɔt kɔp, ɛn ɔda tin dɛn Yu go dɔn si se ɔlmost ɛvri paket gɛt sɔm infɔmeshɔn we dɛn rayt na smɔl bɔks na di bak. Bɔku tɛm i kin se ‘ nutrition facts’. Bɔt we wi si di wɔd dɛn ɛn di nɔmba dɛn we de pan am, sɔntɛnde wi nɔ kin ebul fɔ no wetin na dɛn tin ya. Na dat mek, tide wi go tɔk bɔt di simpul minin fɔ dɛn impɔtant wɔd ya we de pan it lɛbl. If yu no dis gud gud wan, i go rili ɛp yu fɔ pik di bɛst tin we go fayn fɔ yu wɛlbɔdi.

Fɔs, lɛ wi si wetin na di kalori ɛn di saiz we yu de gi.

Dis na di fɔs tin we bɔku pipul dɛn kin luk. Bɔt na dis ples bak bɔku pipul dɛn kin ful.

• Kalori : Fɔ tɔk am simpul wan, kalori na wan yunit we gɛt ɛnaji. Kalori na di kayn ɛnaji we wi kin gɛt frɔm di it we wi de it. Wi bɔdi gɛt sɔm kayn kalori we wi nid ɛvride. If wi it pas dat, da ekstra ɛnaji de kin kip as fat , ɛn dis kin mek wi gɛt mɔ wet.

• Serving Size : Dis na di pat we impɔtant pas ɔl ɛn we dɛn nɔ ɔndastand. Ɔltin we de na di lɛbl fɔ it, lɛk di kalori ɛn fat we de insay, dɛn kin rayt am fɔ ɛni it . Imajin se yu bay wan smɔl paket biskit. Di lɛbl kin rayt "Serving Size: 4 biscuits" ɛn "Calories: 150". Dis min se if yu it 4 biskit, yu go gɛt 150 kalori. Bɔt if 12 biskit de insay da paket de, if yu it di wan ol paket, yu go gɛt 150 x 3 = 450 kalori! So, i impɔtant fɔ chɛk ɔmɔs savis di wan ol paket gɛt.

di men tin dεm we de mek di nyutriεnt kכmכpכnt dεm: di kכbhaydrεt, fεt εn shuga

Naw lɛ wi luk di ɔda men pat dɛn na di lɛbl.

Kabohaydrɛt

Kabohaydrɛt na di men tin we de gi wi bɔdi ɛnaji. Dɛn kin de na it dɛn lɛk bred, rays, pasta, pɔt, vɛjitebul, ɛn frut. di `Tכtal Kabohaydret` sεkshכn na di lεbul de sho di tכtal כmכnt כf kכbaidret insay wan savis.

• Dayta Fayba: Dis na di pat pan plant it dɛm we wi bɔdi nɔ kin ebul fɔ dayjɛst. Bɔt i gɛt bɔku bɛnifit dɛn. I de mek yu fil ful, .I de mek pɔsin nɔ gɛt bɛlɛ ɛn i de ɛp fɔ mek di kɔlɔstrel we de na di blɔd go dɔŋ . I fayn fɔ wɛlbɔdi fɔ gɛt at le 25-38 gram fayv fɔ wan de. If it gɛt pas 5 gram fayv, dɛn kin tek am se na it we gɛt bɔku fayv .

• Shuga dɛn: Dis pat na di lɛbl de sho di kayn shuga we de insay wan it. Dis kin inklud ɔl tu di shuga dɛn we de na di wɔl (lɛk fruktose na frut ɛn laktɔs na milk) ɛn di shuga dɛn we dɛn ad . Na di shuga dɛn we dɛn ad na in wi fɔ bisin bɔt mɔ. High-fructose corn syrup (HFCS) na ɔda atifishal switin we dɛn kin yuz fɔ mek dɛn it ya.

Bɔmp

Pan ɔl we bɔku pipul dɛn kin fred di wɔd fat, fat rili impɔtant fɔ wi bɔdi. Wi nid fεt fכ mek כmon dεm εn bil sεl dεm. Bɔt wetin impɔtant na us kayn fat wi de it. Lɛ wi ɛksplen dis mɔ wit di tebul we de dɔŋ ya.

Tin dɛn we yu fɔ rili pe atɛnshɔn to: Kɔlɔstrel ɛn sɔdiɔm

Kɔlɔstrel

Bɔku pan di kɔlɔstrel we wi nid de kɔmɔt insay wi bɔdi. Bɔt wi kin gɛt kɔlɔstrel bak frɔm di animal it dɛn we wi kin it (mit, eg yolk, dairy prodakt). Dis impɔtant fɔ mek pipul dɛn we gɛt ay kɔlɔstrel na dɛn blɔd no bɔt.

Sɔdiɔm we dɛn kɔl

Sɔdiɔm na jɔs sɔl. Pan ɔl we i impɔtant fɔ mek di nerv ɛn mɔsul dɛn wok, bɔku pan wi kin it bɔku sɔl pas aw wi nid. Fɔ it dɛn we dɛn dɔn prosɛs, tin dɛn we dɛn kin put insay tin fɔ it, ɛn tin dɛn we dɛn kin it wantɛm wantɛm, gɛt bɔku sodium mɔ.

Sɔm ɔda impɔtant wɔd dɛn we de na di lɛbl

• % Daily Value: Dis de tɛl wi aw bɔku pan di nyutriɛnt we pɔsin we de it 2000 kalori wan de go gɛt frɔm wan savis fɔ da it de. Dis kin mek wi no aw it gɛt fayn fayn tin dɛn fɔ it.
• 5% כ less: di nyutriεnt de insay lכw כ mכnt. (Fכ egzampl, fכ tin dεm lεk Saturated Fat εn Sodium, di lכw di %DV, na di bεtε).
• 20% כ mכr: di nyutriεnt de insay hכy amount (bכku). (Fכ egzampl, di hכy %DV valyu fכ tin dεm lεk Fayba, Vitamin D, Kalsiכm, na di bεtε).

• Ɛnrich (we gɛt nyutriɛnt bak):Dis kin min di we aw dɛn kin pul di tin dɛn we de insay it ɛn ad dɛn bak insay Fɔ ɛgzampul, we dɛn mek wit fɔ mek bred flawa, dɛn kin pul di B vaytamɛn dɛn. ‘Enriched’ bred flawa gɛt dɛn vaytamɛn dɛn de we dɛn ad bak insay.

• Fɔtify: Dis min se yu fɔ ad nyutriɛnt to it we nɔ bin de insay di it fɔs. Fɔ ɛgzampul, fɔ ad vaytamɛn D to milk. Vitamin D de ɛp di bɔdi fɔ tek di kalsiɔm we de insay milk.

• Monosodium Glutamate (MSG): Dis na tin we de mek pɔsin gɛt flawa. Wi kin kɔl am bak ‘Ajinomoto’. Pan ɔl we sɔm pipul dɛn kin gɛt smɔl alɛji we dɛn de it dis, di FDA dɔn no se i "jɛnɛral sef" pan di amɔnt dɛn we dɛn kin yuz.

Nyutrishɔn fakt, it lɛbl, kalori, fat, kabɔhaydrɛt, sɔdiɔm, shuga, nyutrishɔn fakt, it lɛbl, kalori, fat, shuga, sɔdiɔm, it fayn