Store-a kal a, ei tur emaw, in tur emaw i lei hian a hnunglam emaw, a sir lehlamah emaw sawifiahna tlemte i hmu ngai em? Chu chu food label kan tih chu a ni . Chaw ei tur identity card ang mai a ni. Chhiar zir hian nang leh i chhungte tana tha tur ei tur hrisel thlan kawngah a pui hle ang. Chuvangin, heng label te hi engtin nge kan chhiar ang a, eng nge kan zir theih ang?
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Engvangin nge ei tur label hi a pawimawh em em?
A awlsam zawngin, he label hian ei tur pakhata nutritional information awmte chiang takin kan hre thei a ni. Kan ei leh inah hian thil chi hrang hrang engzat nge awm tih leh engzat nge awm tih hriat hi nun hrisel tak neih nan a pawimawh hle.
Ram tam zawkah chuan ei tur bungrua zawng zawngah he label hi a awm vek tur a ni tih dan a awm. Hei hi Sri Lanka-ah pawh a ni. Hei hian a bik takin "Nutrition Facts" tih section a nei a.
"Nutrition Facts" tih label-ah hian eng nge awm?
Hemi \henah hian thil pawimawh ber berte a awm a. En teh:
- Serving Size: Hei hi he chaw hi vawi khata ei tur atana rawtna a ni.
- Calorie: Hei hi chakna tehna unit a ni. Chu chaw ‘one serving’ atanga chakna i hmuh zat chu.
- % Daily Value: Hei hian nitin i ei tur nutrient engzat nge he chaw hian a pek tih a hriattir che a ni. Hemi chungchang hi nakinah kan sawi leh ang.
- Chu bakah, nutrient chi hrang hrang chungchang chipchiar takin a awm a, chungte chu Fat, Cholesterol, Dietary Fiber, Added Sugars, leh Protein te hi a ni.
Label-a thu pawimawh dangte
"Nutrition information" tih bakah hian label-ah hian thil dang engemaw zat a inziak bawk:
- Content Claims: Package-ah hian "low-fat" emaw "light" tih ang chi thumal bold-a ziah i hmu tawh ngei ang. Hengte hi random claim mai mai a ni lo. Sorkar pawmpui tehfung ang chauha siam theih a ni.
- Health Claims: Entirnan, "Saturated fat leh cholesterol tlem ei hian thinlung natna hlauhawmna a tihziaawm thei" tih ang chi claims te hi a ni. Hengte hi sorkar remtihnain siam a ni bawk.
- Ingredients List: Hei hi a pawimawh hle. Chaw siamna atana hman zawng zawng, a tam zawk atanga a tlem berah a inthlunzawm vek a ni.
Chuvangin, hrisel taka awm tur leh ei tur fing taka thlan tur chuan heng label te hi chhiar zir a pawimawh hle.
Food label-a thusawi ṭhenkhat hian eng nge a awmzia?
Chaw siamtute hian an thil siam chungchangah hian an thil siam chungchangah hian an package hma lamah hian thu chi hrang hrang an sawi thin a ni lawm ni? Hei pawh hi dan a awm. Thusawi tlanglawn tlemte awmzia hi han en ila:
- Thau emaw, sugar emaw tihtlem:Chumi awmzia chu a chi khata siam pangngai aiin 25% in thau emaw sugar emaw a nei tlem zawk tihna a ni.
- Light: "light" tia vuah a nih chuan a chi khata siam pangngai aiin 50% in thau a nei tlem zawk tihna a ni a, chu chu calorie hmun thuma ṭhena hmun khat (1/3) in a tlem zawk tihna a ni.
- Free: Entirnan, "Sugar-free", "Fat-free", "Gluten-free" tih te hi a ni. Chumi awmzia chu nutrient chu a tlem berah a awm tihna a ni.
- Hriselna: He thumal hman tur chuan chaw pakhatah hian thau, saturated fat, cholesterol, leh sodium te a tlem tur a ni a, chubakah nutrient pawimawh tak tak a tam tur a ni bawk.
- Organic: "Organic" tih a nih chuan 95% tal organic ingredients a awm tur a ni. Chumi awmzia chu artificial growth hormone, antibiotics, pesticide, biotechnology, synthetic ingredients, radiation hmanga siam theih a ni lo tihna a ni.
Mahse thil pakhat hre reng ang che. Chaw pakhat chu "natural," "low-fat," emaw "organic" tia ziah a nih vang mai mai chuan a hrisel emaw, calorie tlem emaw anga ngaih suh. A châng chuan heng thute hi marketing ploys a ni thei bawk. Chuvangin "nutrition information" tih label pumpui chhiar a pawimawh hle.
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Check Availability →"Nutrition Facts" tih label atang hian eng nge i zir belh theih ang?
Tunah chuan he "Nutrition Information" label-a thil awmte hi ngun zawkin han thlir ila.
Serving Size leh Container khata Serving awm zat
Serving Size hi miten vawi khata an ei tlangpui zat tehna a ni. Label-a nutritional information dang zawng zawng hi he ‘serving size’ atanga chhut a ni.
Biscuit packet khat i lei kha han mitthla teh. Label-ah chuan ‘Serving Size: 2 cookies’ tih a inziak a. Chuvangin biscuit 4 i ei chuan serving hnih a ni. Tichuan, label-a nutritional value awm zawng zawng (calorie, fat, sugar ang chi) chu pahnih-in i puntir tur a ni. Hrethiam e?
Package-a container khata serving awm zat en hian package pumpuiah hian serving engzat nge awm tih i hre thei ang.
Calorie a awm bawk
Calorie chu chakna unit khat a ni. Kan taksa hian kan ei leh in atang hian chakna a hmu thin. Label-a calorie awm zat hian chu ‘one serving’ atanga chakna i hmuh zat a hrilh che a ni. Ni khata calorie i mamawh zat hi kum, i rih zawng, mipa leh hmeichhia, leh activity level te a zirin a inang lo.
Nitin hlutna za zela (% Nitin hlutna) .
Hei hi thil tangkai tak a ni. Chaw pakhatah hian nutrient a tam lutuk emaw, a tlem lutuk emaw tih hriat theih nan a pui thin.
- Nutrient pakhat chu 5% emaw a aia tlem emaw a awm chuan , chu nutrient chu a tlachham tihna a ni.
- Nutrient pakhat chu 10% leh 19% inkar a nih chuan chu nutrient source tha tak a ni tih theih a ni.
- Nutrient pakhat chu 20% aia tam a awm chuan , chu nutrient chu a tam hle tih theih a ni.
He % Daily Value hi ni khata calorie 2000 ei thin mi pangngai tan chhut a ni tlangpui. Mahse, a bik takin naupangte tan chuan calorie leh nutrient mamawh zat hi an kum, an rih zawng, mipa leh hmeichhia, leh an activity level a zirin a inang lo. Hemi chungchang hi nutritionist emaw doctor emaw hnen atangin i hre belh thei ang.
Total Fat a ni
Hei hian chaw ‘serving’ khata thau awm zawng zawng a kawk a ni. Thau ei tam lutuk hian hriselna lamah harsatna a thlen thei a ni. Mahse, kan taksa hian nitin thau engemaw zat a mamawh a ni.
Thau hi chakna petu pawimawh tak a ni. Thau gram khatah hian carbohydrates emaw protein emaw gram khat aiin chakna a let hnih a tam zawk. Thau hian vun, ruh leh chhungril peng hrang hrangte venhimna a pe bawk a, taksain vitamin thenkhat, vitamin A, D, E, leh K te chu a lakluh leh a khawlkhawm theih nan a pui bawk.
Saturated Fat leh Trans Fat te a awm bawk
Heng pahnih hi "thau tha lo" kan tih hi a ni a, a chhan chu thisen cholesterol level a tisang a, thinlung natna a tipung bawk.
Naupang nitin calorie zawng zawng 10% aia tlem lo chu saturated fats atanga lo chhuak tur a ni. Trans fats hi a tlem thei ang bera ei tur a ni (calorie zawng zawng atanga 1% aia tlem).
Unsaturated Fat a awm lo
Label thenkhatah chuan hengte hi "total fat" tiin an tarlang bawk. Hengte hi "good fats" an ti a, a chhan chu saturated fats angin cholesterol level a tisang lo. Kan ei thau tam zawk hi heng unsaturated fat source atanga lo chhuak tur a ni.
Cholesterol a awm
Cholesterol hi cell hrisel siam nan leh vitamin D leh hormone thenkhat siam nan a pawimawh hle. Mahse, thisenah cholesterol a pun chuan harsatna a lo ni thei. Hei hian nakin lawkah thinlung natna emaw, stroke emaw a thlen theihna a tipung thei a ni.
Sodium a ni
Sodium hi chi (salt) a awm a ni. Taksa hian fluid balance a neih theih nan a tul a ni. Mahse, a tam lutuk chuan thisen sang a thlen thei a ni. Chaw tam takah hian a pianphungah sodium tlem a awm a. Mahse, processed foods-ah hian sodium a tam zawk thei.
Carbohydrate zawng zawng a awm
Carbohydrates hi chakna petu pawimawh tak a ni bawk. "Total carbohydrates" bakah hian ei tur label-ah hian dietary fiber, total sugars leh added sugars te pawh a awm bawk.
Dietary Fiber hmanga siam a ni
Dietary fiber hian calorie a nei lo. Mahse ei leh in hrisel neihna atana thil pawimawh tak a ni. Fiber hian i rilru a hahdam a, constipation a veng bawk. Fiber tamna ei leh in hian cholesterol level a tihniam bakah colon cancer vei theihna a ti tlem niin an sawi.
Sugars te pawh a awm
Chaw thenkhat, thei leh bawnghnute ang chi te hian a pianphungah sugar a pai thin. Mahse, candy, toffee, chocolate, leh in tur ang chi thilte hian sugars a dah tel a ni . Heng added sugars te hian calorie chauh a belhchhah a, nutrient pawimawh tak tak a pe lo.
Dietary guidelines thar ber ang chuan nitin i calorie zawng zawng atanga 10% aia tlem lo chu added sugars atanga lo chhuak tur a ni. Calorie 2,000 awmna ei thin tan chuan ni khatah added sugars gram 50 aia tlem lo tihna a ni.
Protein a awm a
Protein hi kan taksaah hian a tam ber - taksa ruh atanga vun, taksa peng, tissue, leh immune system thlengin a tam ber a ni. Taksain carbohydrates emaw thau emaw a neih tlem chuan chakna atan protein a hmang thei a ni.
Vitamin leh Mineral te hi a ni
Vitamin leh mineral pawimawh thenkhat pawh "Nutrition Information" label-ah tarlan a ngai bawk. Chung zinga ṭhenkhat chu hetiang hi a ni:
- Vitamin D: Ruh chak tak siam nan calcium hip lut turin a mamawh. Vitamin D hian thinlung hriselna leh natna hrik dona kawngah a pui bawk.
- Calcium: Ruh chakna atan a pawimawh hle. Nerve leh muscle te hnathawh that nan a pui a, thinlung a ti hrisel bawk.
- Iron: Taksain thisen sen hrisel tak siam turin a pui thin. Iron tlakchhamna hian thisen tlakchhamna a thlen thei.
- Potassium: Sodium ang bawkin fluid balance atan a pawimawh hle. Thisen sang control nan a pui bawk.
Allergy nei tan label chhiar
I chhungkuaa mi tu emaw chuan ei leh in lama allergy a neih chuan, a thil tel list chhiar chu a pawimawh hle .
Chaw siamtute chuan an thil siama thil telte chu a sang ber atanga a hniam ber thlengin an ziak tur a ni. Tin, eitur ah hian common food allergens a awm chuan label-ah chiang takin an ziak tur a ni. Entirnan: Buh, Thingkung, Bawnghnute, Egg, Sangha, Shellfish, Soy, Sesame, leh Wheat te hi a ni.
A châng chuan, thil chi hrang hrang list en hian eng nge ei tur him tih hriat a awlsam hle. Mahse, allergen thenkhat chu kan hriat loh hming hnuaiah list-ah hian a awm thei. I fain ei leh in allergy a neih chuan dietitian chuan eng ei tur nge ei loh tur tih chiang takin a hrethiam thei che a, eng thil thup nge i ngaihven tur tih pawh a hrethiam thei bawk.
💡 Kan hriat reng tur pawimawh ber berte (Take-Home Message) .
Okay, chuvang chuan food label chhiar chungchang kan sawi nasa hle. A tawp berah chuan thil engemaw zat hriat reng tur chu hetiang hi a ni:
- Label chhiar fo ang che: Store atanga chaw bungrua eng pawh i lei dawnin a label en thin ang che. I hriselna atana investment lian tak a ni.
- "Serving size" chungchangah fimkhur rawh: I ei zat a zirin nutritional value a inthlak thin tih theihnghilh suh.
- % Daily Value hmanga tanpuina dawng rawh: Hei hi hmang la, chaw pakhatah hian nutrient a tlem em, a source tha em, a tam lutuk em tih hriat theih a ni.
- Sugar, chi leh thau tha lo te fimkhur rawh: Added sugar, sodium, saturated fat, leh trans fat te chu a theih ang anga tihtlem tum ang che .
- Fiber, vitamin leh mineral tam zawk ei rawh: Dietary fiber, vitamin leh mineral tamna ei tur thlang rawh.
- A bik takin allergy chungchangah fimkhur rawh: Allergy i neih chuan ingredients list hi ngun takin chhiar la.
Hetianga ei tur label chhiar hi i lo thiam tawh a nih chuan, nangmah leh i chhungte tana tha tur ei tur hrisel thlan chu i ngaihtuah angin a harsa lo. Hun engemaw chen hnuah chuan i thiam tawh mai ang!
Chuvangin, a dawt leha dawr i kal leh hunah heng thilte hi hre reng la, ei tur label chu la rawh. A tangkai zia chu nangmah ngeiin i hmu ang!
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