Wi kin gɛt wɛlbɔdi bay we wi de rid di tin dɛn we dɛn rayt bɔt it? Lɛ wi tɔk bɔt dis simpul wan!

We yu go na stɔ ɛn bay tin fɔ it ɔ drink, yu dɔn ɛva si smɔl tin we de tɔk bɔt am na di bak ɔ sayd? Na dat wi kin kɔl fɔ lɛbul fɔ it . I tan lɛk di aydentiti kad fɔ di it. We yu lan fɔ rid am, dat go ɛp yu fɔ pik fayn it we go fayn fɔ yu ɛn yu famili. So, lɛ wi si aw fɔ rid dɛn lɛbl ya ɛn wetin wi kin lan frɔm dɛn?

Wetin mek di tin dɛn we dɛn kin rayt pan it rili impɔtant?

Fɔ tɔk am simpul wan, dis lɛbl de mek wi no di rayt tin bɔt di it we de insay wan it. Fɔ no wetin ɛn ɔmɔs pan ɛni tin we de insay di it we wi de it rili impɔtant fɔ mek wi gɛt wɛlbɔdi.

Insay bɔku kɔntri dɛn, lɔ dɛn de we se ɔl di it dɛn we dɛn pak fɔ gɛt dis lɛbl. Dis na di kayn tin bak na Sri Lanka. Dis men wan gɛt wan pat we dɛn kɔl "Nutrition Facts" .

Wetin de na di "Nutrition Facts" lɛbl?

Dis pat gɛt di tin dɛn we impɔtant pas ɔl. Tek wan luk:

• Saiz fɔ Savis: Dis na di kayn it we dɛn kin it wan tɛm.
• Kalori: Dis na wan yunit fɔ mɛzhɔ ɛnaji. Di amount of enaji we yu get from dat ‘wan serving’ of dis fud.
• % Valyu fɔ ɛvride: Dis de tɛl yu aw bɔku pan di tin dɛn we yu de it ɛvride na dis it de gi yu. Wi go tɔk bɔt dis leta.
• Apat frɔm dat, dɛn de tɔk bɔt bɔku kayn tin dɛn we de mek pɔsin gɛt bɔdi, lɛk Fɛt, Kɔlestɔl, Dayɛt Fayba, Added Sugars, ɛn Protein.

Ɔda impɔtant tin dɛn we de na di lɛbl

Apat frɔm "nutrishɔn infɔmeshɔn," di lɛbl tɔk bak bɔt sɔm ɔda tin dɛn:

• Kɔntinɛnt Klɛm: Yu go mɔs dɔn si wɔd dɛn lɛk "lɔ-fat" ɔ "layt" we dɛn print wit bold pan di paket. Dis nɔto jɔs random klem. Dɛn kin jɔs mek dɛn akɔdin to di standad dɛn we gɔvmɛnt dɔn gri fɔ.
• Wɛlbɔdi Klɛm: Fɔ ɛgzampul, klem lɛk "Di it we nɔ gɛt bɔku sɛtyuret fat ɛn kɔlɔstrel kin ɛp fɔ ridyus di risk fɔ gɛt at sik." Dɛn kin mek dɛn tin ya bak wit gɔvmɛnt aprɔval.
• Lista fɔ di tin dɛn we yu fɔ yuz: Dis rili impɔtant. I rayt ɔl wetin dɛn yuz fɔ mek di it, akɔdin to bɔku pan dɛn to di smɔl wan.

So, fɔ mek yu gɛt wɛlbɔdi ɛn fɔ pik smat it, i impɔtant fɔ lan fɔ rid dɛn lɛbl ya.

Wetin sɔm pan di tin dɛn we dɛn tɔk bɔt di tin dɛn we dɛn kin yuz fɔ mek it min?

Di wan dɛn we de mek it kin tɔk ɔlkayn tin bɔt dɛn prɔdak dɛn na di fɔs pat pan di paket, nɔto so? Rul dɛn de fɔ dis bak. Lɛ wi luk di minin fɔ sɔm tin dɛn we pipul dɛn kin tɔk:

• Fat ɔ shuga we dɔn ridyus:dis min se i gεt 25% lεs fεt כ shuga pas di rεgulεr prodakt fכ di sem tכp.
• Layt: We dεn lεbul am "layt," i min se i gεt 50% lεs fεt, כ wan-tכd (1/3) fכs kalori, pas di rεgulεr prodakt fכ di sem tכp.
• Fri: Fɔ ɛgzampul, "Shuga-fri", "Fat-fri", "Gluten-fri". Dis min se di nyutriɛnt de insay di smɔl smɔl tin we pɔsin kin gɛt.
• Ɛlth: Fɔ yuz dis wɔd, it fɔ gɛt smɔl fat, sɛtyuret fat, kɔlɔstrel, ɛn sɔdiɔm, ɛn i fɔ gɛt bɔku impɔtant tin dɛn bak.
• Ɔrganik: If i se "ɔrganik," i fɔ gɛt at le 95% ɔrganik tin dɛn. Dat min se dɛn nɔ go ebul fɔ mek am wit atifishal ɔmon fɔ gro, antibayɔtik, peshɛnt sayd, bayɔteknɔlɔji, sintetik tin dɛn, ɔ redyushɔn.

Bɔt mɛmba wan tin. Jɔs bikɔs dɛn rayt wan it se "nɛchral," "lɔ-fat," ɔ "ɔrganik," nɔ tink se i gɛt wɛlbɔdi ɔ i nɔ gɛt bɔku kalori. Sɔntɛnde, dɛn wɔd ya kin bi makɛt trik. Na dat mek i impɔtant fɔ rid di ɔl "nutrition information" lɛbl.

Wetin ɔda tin yu kin lan frɔm di "Nutrition Facts" lɛbl?

Lɛ wi tek wan klos luk naw pan wetin de pan dis "Nutrition Information" lɛbl.

Saiz fɔ Savis ɛn di Sɔvins fɔ Ɛni Kɔntinɛnt

Serving Size na fɔ no ɔmɔs pipul dɛn kin it wan tɛm. כl di כda nyutrishכnal infכmeshכn dεm we de na di lεbul dεn kכl am bay dis ‘serving saiz’.

Imajin se yu bay wan paket biskit. Di lɛbl se ‘Serving Size: 2 cookies’. So if yu it 4 biskit, dat na tu serving. Dɔn yu fɔ multiply ɛvri nyutrishɔnal valyu we de na di lɛbl (lɛk kalori, fat, shuga) bay tu. Dɔn gɛt am?

We yu luk di nɔmba fɔ di tin dɛn we dɛn kin it fɔ ɛni kɔntena we de na di paket, yu go ebul fɔ no ɔmɔs tin dɛn de insay di wan ol paket.

Kalori dɛn we yu kin gɛt

Kalori na wan yunit we gɛt ɛnaji. Wi bɔdi kin gɛt ɛnaji frɔm di it we wi de it. di nכmba fכ di kalori dεm we de na di lεbul de tεl yu aw bכku εnεji yu de gεt frכm da ‘wan savis’ de. Di nɔmba fɔ di kalori dɛn we yu nid fɔ wan de kin difrɛn fɔ di tin dɛn lɛk di ej, wet, man ɔ uman, ɛn di lɛvɛl we yu de du tin.

Pasɛnt fɔ di Valyu fɔ De De (% Valyu fɔ De De) .

Dis na tin we rili yusful. I de ɛp yu fɔ si if it gɛt tumɔs ɔ smɔl tin we de mek yu gɛt bɛtɛ tin fɔ it.

• If wan nyutriɛnt de na 5% ɔ less , dɛn kin se i nɔ gɛt da nyutriɛnt de.
• If wan nyutriɛnt de bitwin 10% ɛn 19% , dɛn kin se na gud sɔs fɔ da nyutriɛnt de.
• if wan nyutriεnt de de wit 20% כ mכr , dεn kin se i bכku pan da nyutriεnt de.

dis `% Daily Value` dεn kin kכl am fכ wan avrej pכsin we de it 2000 kalori pan de. Bɔt di kayn kalori ɛn tin dɛn we dɛn nid, mɔ fɔ pikin dɛn, kin difrɛn difrɛn wan bay dɛn ej, wet, man ɔ uman, ɛn di lɛvɛl we dɛn de du tin. Yu kin lan mɔ bɔt dis frɔm pɔsin we sabi bɔt it ɔ dɔktɔ.

Tɔtɔl Fat we de na di wɔl

dis de tכk bכt di tכtal fεt we de insay wan ‘serving’ fכ it. If yu it bɔku fat, dat kin mek yu gɛt wɛlbɔdi prɔblɛm. Bɔt wi bɔdi nid sɔm fat ɛvride.

Fat na impɔtant tin we de mek pɔsin gɛt trɛnk. Wan gram fat gɛt tu tɛm pas wan gram kabɔhaydrɛt ɔ prɔtin. Fεt de protεkt bak di skin, di bon dεm, εn di כgan dεm we de insay di bכdi, εn i de εp di bכdi fכ tek εn stכr sכm vaytam in dεm lεk vaytam in A, D, E, εn K.

Satyuret Fat ɛn Trans Fat

Dɛn tu ya na wetin wi kin kɔl "bad fat" bikɔs dɛn kin mek di blɔd kɔlɔstrel lɛvɛl go ɔp ɛn i kin mek pɔsin gɛt at sik.

lεs dan 10% pan di pikin in tכtal kalori dεm fכ kכmכt frכm satεrayt fεt. di trans fεt dεm fכ it sכm sכm (lεs dan 1% pan di tכtal kalori dεm).

Fat we nɔ gɛt sɛtyuret

Sɔm lɛbl dɛn kin rayt dɛn tin ya bak as "tɔtal fat." dεn kכl dεn tin ya "gud fεt" biכs dεn nכ de rεs di kכlestכl lεvεl lεk satεrayt fεt. Bɔku pan di fat we wi de it fɔ kɔmɔt frɔm dɛn ɔnsatyuret fat sɔs ya.

Kɔlɔstrel

Kɔlɔstrel impɔtant fɔ bil wɛlbɔdi sɛl ɛn fɔ mek vaytamɛn D ɛn sɔm ɔmon dɛn. Bɔt we di kɔlɔstrel we de na di blɔd bɔku, i kin bi prɔblɛm. Dis kin mek yu gɛt at sik ɔr strok leta na yu layf.

Sɔdiɔm we dɛn kɔl

Sɔdiɔm na sɔntin we de insay sɔl. I nid fɔ mek di bɔdi kɔntinyu fɔ balans di wata. Bɔt if yu du am tumɔs, dat kin mek yu gɛt ay blɔd prɛshɔn. Bɔku it dɛn kin gɛt smɔl smɔl sɔdiɔm. Bɔt di it dɛn we dɛn dɔn prosɛs kin gɛt mɔ sɔdiɔm.

Tɔtɔl Kabɔhaydrɛt

Kabohaydrɛt na impɔtant tin bak we de mek pɔsin gɛt trɛnk. along wit "total carbohydrates," di fכd lεbul dεm de list bak di fayba dεm we yu de it, di tכtal shuga dεm, εn di shuga dεm we dεn ad.

Fayba we de na di it

Fayba we de na di it nɔ gɛt ɛni kalori. Bɔt na impɔtant tin fɔ it fayn. Fayba de ɛp yu fɔ fil ful ɛn ɛp fɔ mek yu nɔ gɛt kɔnstipɛshɔn. Dɛn se it we gɛt bɔku fayv kin mek di kɔlɔstrel nɔ bɔku ɛn i kin mek i nɔ gɛt bɔku kansa na di bɔdi.

Shuga dɛn we dɛn kin yuz

Sɔm it dɛn lɛk frut ɛn milk kin gɛt shuga bay insɛf. Bɔt tin dɛn lɛk kandy, tɔfi, chɔklɛt, ɛn drink gɛt shuga we dɛn ad . Dɛn shuga ya we dɛn ad jɔs de ad kalori ɛn dɛn nɔ de gi ɛni impɔtant tin fɔ it.

akɔdin to di laytst it gaydlain, less dan 10% pan yu totɛl de kalori fɔ kɔmɔt frɔm ad shuga. Fɔ pɔsin we de it 2,000 kalori, dat min se i nɔ go rich 50 gram we dɛn ad shuga ɛvride.

Protɛin we de mek pɔsin gɛt

di protin na di tin we de bכku pas כl na wi bכdi - insay כltin frכm di mכsul dεm to di skin, כgan dεm, tisu dεm, εn di imyun sistεm. If di bɔdi nɔ gɛt inof kabɔhaydrɛt ɔ fat, i kin yuz prɔtin fɔ gɛt ɛnaji.

Vitamin ɛn Minral dɛn

Sɔm impɔtant vaytamɛn ɛn minral dɛn fɔ de bak na di "Nutrition Information" lɛbl. Na sɔm pan dɛn:

• Vitamin D: I nid fɔ tek di kalsiɔm fɔ bil strɔng bon dɛn. Vitamin D de ɛp bak fɔ gɛt at wɛlbɔdi ɛn fɔ fɛt infɛkshɔn.
• Kalsiɔm: I impɔtant fɔ mek di bon dɛn strɔng. I de ɛp di nerv ɛn mɔsul dɛn fɔ wok fayn ɛn mek di at gɛt wɛlbɔdi.
• Ayɔn: I de ɛp di bɔdi fɔ mek wɛlbɔdi rɛd blɔd sɛl dɛn. If yu nɔ gɛt ayɔn, dat kin mek yu nɔ gɛt bɛtɛ blɔd.
• Potassium: Lɛk sɔdiɔm, i impɔtant fɔ mek di wata balans. I kin ɛp bak fɔ kɔntrol blɔd prɛshɔn.

Rid lɛbl fɔ pipul dɛn we gɛt alɛji

If pɔsin na yu famili gɛt alɛji fɔ it, i rili impɔtant fɔ rid di list we de sho di tin dɛn we dɛn yuz fɔ mek it .

Di wan dɛn we de mek it fɔ rayt di tin dɛn we dɛn de yuz fɔ mek it, akɔdin to di ay wan to di smɔl wan. Dɔn bak, if di it gɛt tin dɛn we kin mek pɔsin alɛrj na di it, dɛn fɔ rayt am klia wan na di lɛbl. Sɔm ɛgzampul dɛn na: Pinat, Ti Nat, Milk, Eg, Fish, Shɛlfish, Soya, Sɛsam, ɛn Wit.

Sɔntɛnde, i kin izi fɔ no wetin sef fɔ it bay we yu luk di list fɔ di tin dɛn we yu fɔ it. Bɔt sɔm tin dɛn we kin mek pɔsin gɛt alɛrji kin de na di list ɔnda nem dɛn we wi nɔ no. If yu pikin gɛt alɛji fɔ it, pɔsin we sabi bɔt it kin ɛp yu fɔ ɔndastand gud gud wan us it dɛn fɔ avɔyd, ɛn us tin dɛn we ayd fɔ it.

Di impɔtant tin dɛn we wi nid fɔ mɛmba (Take-Home Message) .

Okay, so wi don tok plenti abaut ridin fud label. Fɔ dɔn, na sɔm tin dɛn we yu fɔ mɛmba:

• Rid di lɛbl ɔltɛm: We yu bay ɛni it we dɛn pak na di stoa, mek yu abit fɔ luk di lɛbl. Na big invɛstmɛnt fɔ yu wɛlbɔdi.
• Tek tɛm bɔt di "serving size": Nɔ fɔgɛt se di nyutrishɔn valyu dɛn kin chenj dipen pan di amount we yu de it.
• Gɛt ɛp wit `% Daily Value`: Yuz dis fɔ no if it nɔ gɛt bɛtɛ tin fɔ it, gud sɔs, ɔ tu bɔku.
• Wach fɔ shuga, sɔl, ɛn bad fat: Tray fɔ ridyus di shuga we dɛn ad, sɔdiɔm, sɛtyuret fat, ɛn trans fat as yu ebul.
• It mɔ fayv, vaytamɛn, ɛn minral: Pik it dɛn we gɛt bɔku fayv, vaytamɛn, ɛn minral.
• Tek tɛm mɔ bɔt alɛji: If yu gɛt alɛji, rid di tin dɛn we de na di list gud gud wan.

If yu gɛt di abit fɔ rid di tin dɛn we dɛn rayt bɔt it dis we, fɔ pik it dɛn we gɛt wɛlbɔdi we go fayn fɔ yu ɛn yu famili nɔ kin at lɛk aw yu go tink. Afta sɔm tɛm, yu go jɔs yus to am!

So, nɛks tɛm we yu go na di stoa, mɛmba dɛn tin ya ɛn grap wan lɛbl fɔ it. Yu go si fɔ yusɛf aw i yusful!

` Fɔd lɛbl, nyutrishɔn infɔmeshɔn, wɛlbɔdi it, kalori, shuga, fat, Sri Lanka