Dawr emaw supermarket emaw kan kal vek hian thil chi hrang hrang kan lei thin a, chu chu biscuit packet, milk packet, yogurt cup, etc. Packet tin deuhthaw hian a hnung lamah box te tak teah information engemaw zat a ziak vek tih i hmu tawh ngei ang. '
Nutrition facts' tih a ni fo. Mahse a chunga thumal leh number kan hmuh hian a chang chuan hengte hi eng nge ni tih kan hre thei lo. Chuvangin, vawiinah hian food label-a heng thu pawimawh ber berte awmzia awlsam tak kan sawi dawn a ni. Hei hi i hriat chian chuan i hriselna nena inmil tur thil tha ber thlan kawngah nasa takin a pui ang che.
A hmasain calorie leh serving size chu eng nge ni tih i en ang u.
Hei hi mi tam zawkin an en hmasak ber a ni. Mahse hei hi mi tam tak bumna hmun pawh a ni.
- Calorie : A awlsam zawngin sawi ila, calorie chu chakna unit a ni. Calorie hi kan taksain kan ei leh in atanga chakna a hmuh zat a ni. Kan taksa hian nitin a mamawh calorie engemaw zat a nei a. Chu aia tam kan ei chuan, chu chakna dang chu thau angin a khawl khawm a, chu chuan taksa rihna a tipung a ni.
- Serving Size : Hei hi a pawimawh ber leh hriatthiam loh ber a ni. Food label-a thil awm zawng zawng, calorie leh thau awm zat te chu serving khatah ziah vek a ni . Biscuit packet te tak te i lei kha han mitthla teh. Label-ah chuan "Serving Size: 4 biscuits" tih leh "Calories: 150" tih a inziak thei bawk. Chumi awmzia chu biscuit 4 i ei chuan calorie 150 i hmu dawn tihna a ni. Mahse, chu packet-ah chuan biscuit 12 a awm a nih chuan, a packet pumpui i ei chuan 150 x 3 = 450 calorie i hmu ang! Chuvangin packet pumpui hian serving engzat nge a neih tih enfiah a pawimawh hle.
Nutrient components ber ber: carbohydrates, thau leh sugar te
Tunah chuan label chhunga thil pawimawh dangte chu han en ila.
Carbohydrate a awm bawk
Carbohydrates hi kan taksa tana chakna petu ber a ni. Chhang, buhfai, pasta, alu, thlai leh thei chi hrang hrangah te an awm a. Label-a `Total Carbohydrate` tih hian ei khata carbohydrate awm zawng zawng a tarlang a.
Pawimawh tak chu he ``Total Carbohydrate`` value hian fiber leh sugars te a huam vek a ni .
- Dietary Fiber: Hei hi thlai chaw atanga kan taksain a ei theih loh lai a ni. Mahse hlawkna tam tak a nei a ni. I rilru a hahdam tir a, .Constipation a veng a , thisen cholesterol level tihhniam nan a pui bawk . Ni khatah fiber gram 25-38 tal ei hi hriselna atan a tha. Chaw pakhatah fiber gram 5 aia tam a awm chuan fiber tamna ei tur anga ngaih theih a ni.
- Sugars: He label section hian ei tur pakhata sugar awm zat a tarlang a. Hei hian naturally occurring sugars (theiah fructose leh bawnghnutea lactose ang chi) leh added sugars te pawh a huam thei a ni . Kan ngaihtuah ber tur chu added sugars te hi a ni. High-fructose corn syrup (HFCS) hi heng ei tur siamna atana hman thin artificial sweetener dang a ni bawk.
Thau
Mi tam takin thau tih hi hlau mah se, a takah chuan thau hi kan taksa tan a pawimawh hle. Hormone siam chhuah nan leh cell siam nan thau kan mamawh a. Mahse a pawimawh ber chu
eng thau chi nge kan ei tih hi a ni. Hei hi a hnuaia table hmang hian i sawifiah belh leh ang u.
| Thau chi hrang hrang | Sawifiahna leh entirnan | Hriselna a nghawng dan |
|---|
| Thau tha (Unsaturated fats) 1.1. | Monounsaturated Fat: Avocado, olive oil, peanut, leh almond-ah te a awm. Polyunsaturated Fat: Salmon, walnut leh soybean oil-ah te hmuh tur a awm. Hengte hian essential fatty acids omega-3 leh omega-6 te a pe a ni. | Hlawkthlak tak a ni. Bad cholesterol (LDL) level a tihniam bakah lung natna vei theihna a ti tlem bawk. |
| Thau tha lo (Saturated Fat) 1.1. | Ran thil siam (sa, bawnghnute, butter, cheese) leh coconut oil leh palm oil-ah te hmuh tur a awm. Room temperature-ah chuan a solid hle. | Hrisel lohna. A ei tam lutuk chuan cholesterol tha lo a tisang thei a, thinlung natna vei theihna a tipung thei bawk. Heng atang hian nitin i calorie zawng zawng 5%-10% aia tam i ei loh nan fimkhur rawh. |
| Thau tha lo tak (Trans Fat) . | Thil siam chhuah thau chi khat. Hengte hi liquid vegetable oils hydrogenated a nih chuan solid margarine leh shortening siam a nih chuan a lo awm thin. | A pawi hle mai. Cholesterol tha lo (LDL) a tipung a, cholesterol tha (HDL) a tihniam a, thinlung natna vei theihna nasa takin a tipung bawk. A theih phawt chuan hengte awmna chaw ei loh tur. Label-ah 0g tih ziak pawh ni se, ingredients list-ah ‘partially hydrogenated oil’ tih kha en la. |
Thil ngaihven tak tak tur: Cholesterol leh sodium
Cholesterol a awm
Kan mamawh cholesterol tam zawk hi kan taksa chhungah siam chhuah a ni. Amaherawhchu, ran chaw kan ei (sa, egg yolks, dairy products) atang pawhin cholesterol kan hmu bawk. Hei hi thisen cholesterol level sang nei tan chuan fimkhur a pawimawh hle.
Sodium a ni
Sodium hi chi (salt) mai a ni. Nerve leh muscle hnathawhna atana pawimawh tak ni mah se, mi tam tak chuan kan mamawh aia tam chi kan ei thin. Processed foods, canned foods, leh instant noodles te hian sodium a pai tam hle.
Puitling hrisel pangngai chuan ni khatah sodium milligram 2,300 (chi teaspoon khat vel) aia tam a ei tur a ni lo. Thisen sang , zunthlum , emaw kal natna nei te chuan ni khatah milligram 1,500 chauh an ei tur a ni. I doctor hnenah thu belhchian dawl zawk zawt rawh.
Label-a thu pawimawh dang thenkhat
- % Daily Value: Hei hian ni khata calorie 2000 ei thin chuan chu chaw vawi khat ei atang chuan nutrient engzat nge a hmuh dawn tih min hrilh a ni. Hei hian chaw pakhat chu eng angin nge a nutritious tih ngaihtuahna min pe a ni.
- 5% aia tlem: A nutrient hi a tlem berah a awm a. (Entirnan, Saturated Fat leh Sodium ang chi thil atan chuan %DV a hniam chuan a tha zawk).
- 20% aia tam: Nutrient hi a tam (a tam) a ni. (Entirnan, Fiber, Vitamin D, Calcium ang chi thila %DV value a san chuan a tha zawk).
- Enriched (nutrient-a khat): 1.1.Hei hian chaw pakhat atanga nutrients lakchhuah a, a chhunga dah leh dan a kawk a, entirnan, buhfai chu chhangphut chi-a siam a nih chuan B vitamins te chu paih chhuah a ni. ‘Enriched’ chhangphut chi hrang hrangah chuan chutiang vitamin te chu an dah tel leh thin.
- Fortified: Hei hian a tir lama ei tur awm lo ei tur pakhata nutrients dah belh tihna a ni. Entirnan, bawnghnuteah vitamin D telh. Vitamin D hian bawnghnutea calcium awm chu taksain a hip lut thei a ni.
- Monosodium Glutamate (MSG): Hei hi a thlum tirtu a ni. ‘Ajinomoto’ kan ti bawk. Mi thenkhat chuan hei hi an ei hian allergic reaction na lo tak tak an nei thei a, mahse FDA chuan hman tlanglawn takah chuan "generally safe" tiin a pawm a ni .
Take-Home Thuchah a ni
- Serving Size en rawh: Label-a number i en hmain serving khat emaw, package pumpui emaw atan a nih leh nih loh enfiah hmasa phawt ang che.
- Sugar leh chi (salt) fimkhur rawh: Chaw ei tur added sugar leh sodium tlem zawk thlang rawh. Ingredients list-ah sugars list hmasa ber a nih chuan chu ei tur chu tihtlem rawh.
- Thau tha thlang la, thau tha lo tihtlem rawh: Thau tha tak tak awmna ei tur monounsaturated leh polyunsaturated te thlang rawh. Saturated fats leh a bik takin trans fats awmna ei tur chu a theih ang anga ei loh tur.
- Fiber tam zawk ei: I ei leh inah fiber tamna ei tur, whole grains, thei leh thlai chi hrang hrang te telh bawk ang che.
- % atanga tanpuina dawng rawh Nitin Value: 5% aia tlem a nih chuan chu nutrient chu a tlem a ni. 20% aia tam a nih chuan chu nutrient chu a tam hle. Hei hian a tha leh tha lo thlan a awlsam phah a ni.
- Ringhlel i neih chuan: I ei leh in emaw, damdawi lam thil emaw avanga ei leh in control i mamawh a nih chuan i doctor nen sawiho la, thurawn dik tak la rawh.
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