Supermarket-a i kal hian ei tur bungrua i en a, a awmzia i ngaihtuah ngai em? "Low fat", "sugar-free", "organic" tih ang chi thumal i hmuh hian eng nge a awmzia tih i ngaihtuah thin em? A pawimawh ber chu an awmzia dik tak hriat a, i hriselna atana tha ber thlan hi a ni. Lungngai suh, he thu hi awlsam takin sawi ila, i thianpa nen in inbia ang maiin.
Packet hnung lama box kha... eng nge a chhunga awm?
Store atanga thil i lei dawnin a hnung lama Nutrition Facts box hi chhiar thin ang che. Ngun taka i en chuan thil tam tak i zir chhuak thei ang.
- Thil tel: He list hi a rih zawng a zirin siam a ni. Chumi awmzia chu thil tel tam berte chu tarlan hmasak a ni tihna a ni . Entirnan, whole-grain chhang i lei dawn a nih chuan, list-a thil tel hmasa ber chu "whole grain flour" a ni tur a ni. Sugar leh chi ang chi thilte hi list hmasak a nih chuan ei tur atana thil tel tam zawkah an awm tihna a ni.
- Serving size: Hei hi a pawimawh hle. Hei hian mi pakhatin vawi khata a ei tlangpui zat a kawk a ni. A châng chuan, package pakhatah hian serving tam tak a awm thei bawk. Chuvangin, package pumpui chhunga calorie leh nutrient zawng zawng hriat tur chuan he ‘serving size’-a awm zat hi package chhunga ‘serving’ awm zat nen i puntir a ngai a ni.
- Percent Daily Value (%DV): Hei hian ni khata calorie 2,000 ei zat nei mi pakhatin he chaw vawi khat ei atang hian nutrient engzat nge a hmuh dawn tih min hrilh a ni. %DV 5% aia tlem chuan nutrient chu a tlem tihna a ni a, %DV 20% aia tam a nih chuan nutrient chu a tam tihna a ni Hei hian ei tur brand hrang hrang tehkhin nan leh a tha ber thlan nan min pui thin.
- Nutrients: Hengte hi i hriselna tichhe thei direct a ni. Eng nge i tihtlem a ngai a, eng nge i tihpun a tul tih i lo en ang u.
| Thil tihtlem tur | Thil lei tam zawk tur |
|---|---|
| Saturated Fat, Trans Fat tih te pawh a awm bawk | Fiber a ni |
| Sodium - chu chu chi tihna a ni | Vitamin D a ni |
| Sugars te pawh a dah tel bawk | Calcium a ni |
| Cholesterol a awm | Iron leh Potassium te a awm |
- Calories: He number hi serving khatah a ni. I thawkrim vak lo emaw, hmeichhia i nih emaw, kum upa zawk i nih chuan ni khatah calorie 2,000 i mamawh lo mai thei. I ei zat tihtlem hian i calorie i control thei a ni. Label-ah chuan "thau atanga calories" tih a awm tawh lo. Hei hi a chhan chu i thau zawng zawng aiin eng chi thau nge i ei tih hriat a pawimawh zawk vang a ni.
Packet-a letter lian taka ziak thumalte hian eng nge a awmzia tak tak?
Chaw bawm hma lama hawrawp lian taka ziah thumal thenkhat chuan dan bik an nei a. Mahse thenkhat chuan an ti lo. Chûng zînga engte nge i rintlak theih a, engte nge i fimkhur ang tih i lo en ang u.
Package hnung lama nutrition label hi a hma lama print lian tak aiin a dik zawk fo tih hre reng ang che.
Label chi hrang hrang i rin theih
Chûngte chuan an awmzia sawifiahna chiang tak an nei tlangpui.
| Claim/Label tih hi a ni | Awmzia awlsam tak |
|---|---|
| Organic a ni | Hengte hi a pianphung anga siam a ni a, artificial fertilizer emaw pesticide emaw hmang lovin siam a ni. |
| Organic thil hmanga siam (Made With Organic) hmanga siam a ni. | He label hi thil tel pakhat chu 70% tal organic a nih chuan hman theih a ni. Entirnan, "Organic oats hmanga siam." |
| Gluten a awm lo | Hei hi gluten allergy emaw Celiac disease nei tan chuan a pawimawh hle. A tam zawkah chuan he label hi rintlak a ni. |
| Cage Free leh Free Range te an inkhel dawn a ni | Cage free: Vawk te hi in chhungah dah an ni a, mahse an vak kual theihna tur hmun an nei thung. Free range: An vak kual theihna tur hmun an nei. Organic egg hi free-range, organically fed hens atanga lo chhuak a ni. |
| Wild Caught leh Farm Raised te an inkhel dawn a ni | Wild caught: Tuipui, lui leh dil ang chi natural reservoir atanga sangha man. Farm raised: Tank emaw net cage-a sangha vulh. |
Tlem fimkhur tur thumal
Heng thumalte hian dan anga hrilhfiahna bik a neih loh avangin, a chang chuan consumer-te hruai sualna atan hman theih a ni. Chuvângin, heng thute hi i hmuh chuan a hnung lama nutrition label chu ngun takin chhiar rawh .
- "Lightly sweetened": "Low sugar" tia label tur dan bik a awm loh avangin company te chuan hetiang thumal hi an hmang thin. "Lightly sweetened" tih awmzia chu mi hrang hrangah a inang lo thei. Chuvangin 'added sugars' awm zat chu label-ah enfiah ngei ang che.
- "Healthy": He hrilhfiahna hi update mek a ni. Tunah hian chaw pakhat chu thau tha (mono- leh polyunsaturated fats) tam zawk a awm a, potassium leh vitamin D ang chi nutrient thenkhat a awm chuan hrisel tia vuah theih a ni.
- "Natural": Hei hian hrilhfiahna bik a nei lo. Chuvangin a hruai sual hle a ni. "Natural" tih hian a tlangpuiin ei tur ah hian artificial engmah dah a ni lo tihna mai a ni. Mahse, a chin lai khan pesticide hman a nih leh nih loh leh a siam chhuah dan tur engmah a sawi lo.
- "Hormone free": Rannung zawng zawng hian an taksaah hormone an nei vek a. Bawnghnute, beram sa emaw, bawnghnute atanga siam thila "no added hormones" tih ziakna label zawng rawh. Vawk, artui, vawk sa ang chi thila hormone dah hi dan kalh a ni. Chuvangin thil pakhatah he label hi i dah a nih pawhin thil danglam bik a awm lo.
Take-Home Thuchah a ni
- Chaw i lei dawnin ingredients list hi chhiar hmasa fo ang che. Sugar leh salt ang chi thil hi list hmasak a nih chuan fimkhur rawh.
- A bik takin serving size ngaihtuah rawh . Packet pumpui i ei a nih chuan a zirin calorie leh sugar awm zat chu chhut la.
- %DV value hmangin ei tur inang pahnih zingah a tha ber thlang rawh.
- "Natural" tih ang chi thumal chiang lo tak takte hian bum suh. A hnung lama label awm chu ring reng ang che.
- Damdawi lam natna, zunthlum, thisen sang, cholesterol ang chi i neih chuan i ei leh in chungchang doctor nen inbia a, thurawn lak a tha ber.
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