He aha ka "nui o nā waiwai waiwai o kēlā me kēia lā i hoʻohālikelikeʻia i kaʻaiʻai 2,000-calo"?
Ua nānā aneiʻoe i kahi kiʻi liʻiliʻi ma ka Nutrition Facts label ? Ma ka lalo, eʻikeʻoe i kahi hōʻike e'ōlelo ana ua hoʻokumuʻia kekahi o nāʻike i hāʻawiʻia ma kahiʻai 2,000-calorie. Ma ka nui o nā lepili, penei ka heluhelu:
Hoʻolālāʻia nāʻAmelika Pūnaewele Daily ma kahi pāʻani 2,000-calorie. Hiki ke piʻi aʻoi aku paha kou mau waiwai o nā lā a pau ma muli o kāu mau kaloi .
Ma kekahi mau hua'ōlelo hou Nutrition Facts, hiki ke heluhelu i kēia kikokikona:
Ke hōʻike nei ka% Daily Value iāʻoe i ka nui o ka meaʻai i loko o ka lawelaweʻai meaʻai e hāpai i kaʻai i kēlā me kēia lā. Hoʻohanaʻia nā 2,000 calories i kekahi lā no nā'ōlelo aʻo kumuhana nui.
Inā ho'āʻoʻoe e hoʻohana i ka lepili no kaʻaiʻana i ka meaʻai maikaʻi, hiki ke hōʻinoʻia kēlā notation. Ke manaʻo nei pahaʻoe eʻaiʻia iʻelua calories i kēlā me kēia lā? A iʻole, aia ma kahi ala maikaʻi e hoʻohana ai i kaʻike?
He aha kaʻaila 2,000-calorie?
No ka hāʻawiʻana i kaʻikepili kūpono kūpono i ka poʻe kūʻai, ua hoʻohana ka US Food and Drug Administration (FDA) i kaʻaiʻai 2,000-calo heʻano ma kaʻaoʻao o ka lepili Nutrition Facts e hāʻawi i kaʻike e pili ana i nā Uila Lālā a me ka Haʻemi Pūnaewele Kinohi (% DV). ʻAʻole ia he'ōlelo eʻai 2,000 calories. ʻAʻole ia i manaʻoʻia e hōʻailona ka maikaʻi aʻoi aku paha ka maikaʻi o kaʻaiʻai he 2,000-calo ma mua, e'ōlelo ai, kahiʻai 1,200-kalori aiʻole kaʻai 2,500-calorie.
No ke aha i hoʻohana ai ka FDA i ka 2,000 calorie ma ka lepili? ʻO ka poʻeʻaiʻAmelika ka nui o lākou e loaʻa i kā lākou caloric i kēlā me kēia lā i kēlā me kēia kokoke. Ma o ka hoʻohanaʻana i kēlā huahelu, hiki i kaʻikepili kūpono ka mea kūpono no ka lehulehu ākea.
ʻo kahi laʻana:
- Hiki i kahi wahine 30 makahiki maikaʻi eʻai i nā calories 2147 e mālama i kona kaumaha.
- Hiki i kahi kanaka o 40 mau makahiki e hana maʻalahi eʻai i nā calories 2195 e mālama i kona kaumaha
- Hiki i kahi wahine 25 mau makahiki maʻamau eʻai i nā calorie 2143 e mālama i kona kaumaha
- Hiki i kekahi kanaka kiʻekiʻe he 70 mau makahiki e noho ana ma kahi o 1828 kalo i mālama ai i kona kaumaha.
ʻO kāu mau mea koi hoʻokahi calorie i kēlā me kēia lā e hoʻokumuʻia ma luna o kou nui o kāu kino, kāu mau mea kaulike , a me kāu papa hana. ʻO ka mea e ho'āʻo ana e nalo a loaʻa i ke kaumaha, e hoʻololiʻo ia i kā lākou loloʻai i kēlā me kēia lā e hiki ai i kā lākou mau pahuhopu olakino. Eʻike i ka nui o nā calorie e pono aiʻoe eʻai i kēlā lā i kēia lā, hiki iāʻoe ke hana i kekahi matame maʻamau a hoʻohana paha i kahi helu helu calorie kele pūnaewele. Nui nā kumukūʻai o nā pōʻino kaumaha e hoʻokumuʻia ma kahi pāʻani 1,200-calorie i kēlā me kēia lā no nā wāhine a me ka 1,600-kalori i kēlā me kēia lā no nā kāne.
Kāleka 2000-Kaloka
ʻO kaʻai e hāʻawi ana iʻelua calories i kēlā lā i kēia lā keʻano paha he nui kaʻai. Akā,ʻoi aku ka maikaʻi o ka hoʻohaunahaʻana i kaʻai maoli ma mua o kou manaʻo. Hiki i kēia'enehi papa hana pālahalaha ke nānā aku penei:
Breakfast (500 mau calorie)
- 2 hua i'ōniuʻia aiʻole pahūʻia
- 1 pōpō o ka palaoa palaoa a pau
- 2 punetēpēʻo ka pīkī pēpē
- 1 ka hapalua hapa 'aina aiʻole ka liʻiliʻi o ka wai
Pākahi (100 mau calories)
- ʻO kahi'ōpena'ōpiopio
ʻO ka Lunch (e like me 650 kalo)
- ʻO ka sandwich Sandwich i ka berenaʻono me ka mayonnaise
- Ke kāleka a me ka launa puana me hummus
- He hoʻokahi kukui kuki'oleka
- Hoʻokahi mela o ka waiū 2%
Pākahi (100 mau calories)
- ʻO kahi'āpanaʻai iki
Ka meaʻai (650 calories)
- ʻO Salmon (4'unema) me ka lemon
- Ke kīlaʻau liʻiliʻi liʻiliʻi me ka waiū
- ʻO ka broccoli kohu
- Ke hapalua hapalua o vanilla ice cream
He aha nā kumukūʻai o kēlā me kēia lā?
ʻO nā'Āina a me nā DVs nā kumu hana kūpono no ka hoʻokomoʻana i ka'ōlelo aʻo a nā lunaʻike ola o ka'āina. Hoʻopukaʻia kahi papa inoa o nā Uila Palena no nā meaʻai nā kumuhana ma lalo o kekahi - akā,ʻaʻole i nā inoa meaʻai a pau. ʻAʻole pono i ka inoa liʻiliʻi e hoʻolako i kaʻike.
Ua heluʻia nā kumukūʻai no kaʻai kai 2000-calorie a no kaʻaiʻai 2,500-calorie.
Ma muli o kaʻikepili DV, pono e pau i ka mea nāna eʻai 2,000 calories i kēlā lā i kēia lā:
- i lalo o 65 mau kalamu aiʻole 585 mau kalo mai ka momona
- i lalo o 20 grams aiʻole 180 mau kalo mai ka momona momona
- he 300 mau kalaka aiʻole 1200 calories mai nā'ōpona
- kokoke i 50 grams aiʻole 200 mau calo mai ka pilina
- i lalo o 2,400 milligrams o ka sodium
- i lalo o 300 milligrams o cholesterol
- ʻo ia hoʻi he 25 miligrams o ke kiko meaʻai
E hoʻomaopopo i ka hoʻohui houʻia o kekahi o kēia mau'ōlelo hou e pili ana i kaʻikepiliʻenehana palekana hou a ua noʻonoʻoʻia i ka inoa inoaʻo Nutrition Facts . Hoʻohanaʻia lākou e helu i ka pakeneka o ka heluʻAlā. ʻAʻole i hoʻololiʻia ka manaʻo no nā momona momona (20 grams) a me ka cholesterol (300 milligrams), aʻo nā mea i hoʻoiliʻia i kēia manawa ua hoʻololi houʻia a ua hoʻohuiʻia no nā huahana i ho'ākākaʻia ma nāʻano hou o ka lepili Nutrition Facts.
- ʻaʻoleʻoi aku ma mua o 78 grams aiʻole 702 calories mai ka momona momona
- ʻaʻole eʻoi aku i ka 2,300 milligrams o ka sodium
- 275 kaona aiʻole 1,100 calories mai nā'ōpona
- he 28 mau paona o ke fiber
- ʻaʻoleʻoi aku ma mua o 50 grams o ke kō
- 20 micrograms o ka huaʻi D
- 1,300 milligrams o ka calcium
- 18 mau hao hao
- 4,700 milligrams o ka pāmahana
Eia kekahi, e hoʻomanaʻo i kēia mau kumu waiwai aʻaʻole pono i ke kauka kūpono no ke olakino maikaʻi aiʻole kaʻai pono. Hiki i ka meaʻaiʻai hoʻomaiʻai a mea hoʻonaʻauao paha ke hāʻawi i nā manaʻo kūpono no ka hālāwaiʻana i kāu mau kiko'ī olakino. Eia kekahi,ʻo nā wāhine hāpai a me nā keiki he mau kumu likeʻole i'ōleloʻia no nā macronutrients, vitamins, a me nā minela.
He aha ka pilina waiwai o kēlā me kēia kūlana?
Hoʻomaopopoʻia ka Percent Daily Value (% DV a% Daily Value) i ka nui o kaʻai e hāpai ai i kāu hoʻolauna nui i manaʻoʻia no kahi kumuhana kūpono i hāʻawiʻia. Hoʻomākaukauʻia nā Uila Kuhi Luku ma kahi pae ma kaʻaoʻao'ākau o ka Nūpepa Mea Nutina.
Hiki iāʻoe ke hoʻohana i ka% Daily Value nā huina eʻike ai inā e loaʻa ana iāʻoe ka laweʻiaʻana o nā meaola likeʻole e like me ka momona, protein, calcium, a me ke fiber. Hiki nō hoʻi iāʻoe ke hoʻohana i kaʻikepili no ka hōʻoiaʻaʻoleʻoe e loaʻa ka nui o nā meaʻai e pono ai, e like me ka momona momona a cholesterol.
No kēlā me kēia meaʻai kūpono, hōhonu ka lepili i ka helu o nā grams a me nā milligrams e hāʻawiʻia ana i kahi hoʻokahi o ia meaʻai. Hoʻonohonohoʻia kēiaʻike ma kahi kolamu ma kaʻaoʻao hema o ka lepili. Eia kekahi laʻana, hiki iāʻoe ke nānā i ka inoa o kāu meaʻai nui loa aʻikeʻoe e hāʻawi ana iʻelua mau gramona momona.
Akā, ma kaʻaoʻao'ākau o ka label, eʻikeʻoe i kahi pakeneka. Hōʻike ia i ka piliʻana o ia meaʻai i kāu noi i manaʻoʻia e pili ana i kēlā mea kanuʻai inā eʻaiʻoe i kahi kālā-2,000 i kēlā me kēia lā.
Ināʻaiʻoe i 2,000 calories i kēlā lā i kēia lā,ʻo ka Daily Value no ka momona momona he 20 grams ia lā a iʻole ka liʻiliʻi. ʻOiaiʻo kāu meaʻai nui i hāʻawiʻia he 2 maukona momona momona, e hāʻawiʻia he 10 ōna o kāu waiwai piha o nā momona momona no ka lā. Eʻikeʻoe "10%" i heluʻia ma ka "% Value Value".
Nāʻano likeʻole e hoʻohana ai i kaʻAlā KenekeʻAlā
He aha ināʻaʻoleʻoe eʻai i 2,000 calories i kēlā lā i kēia lā? ʻAʻole kūpono kaʻikeʻana i ka helu o nā makahiki waiwai? ʻaʻole naʻe. Hōʻike ka FDA i nā manaʻo e pili ana i nāʻano kōkua e hoʻohana ai i nā Uila mau Uila a me nā meaʻona'ē aʻe e pili ana i ka waiwai ponoʻole i ka nui o nā calories āu eʻai ai. Hiki iāʻoe ke hoʻohana i kaʻike i:
- Hana i nā meaʻai likeʻole. Inā ho'āʻoʻoe e koho i waena o kekahi mauʻokoʻa a me nā huahana likeʻole, hiki iāʻoe ke hoʻohālikelike i nā lepili eʻike i keʻano o kā kēlā me kēia huahana e hoʻohui ai i kāu mau meaʻai e pono ai i kēlā me kēia lā. E hōʻoiaʻiʻo e hoʻohālikelike i nā meaʻai me nā nui o nā lawelawe like. E nānā i ka nui o ka lawelawe ma luna o ka lepili Nutrition Facts. A laila e nānā i ka paukūʻo Daily Value eʻike ai i kahi meaʻai e hoʻonui i nā kumuolaola āu e pono ai a emiʻole nā meaolaola āu e hanaʻole.
- E hōʻoia i nā koi ma nā pōʻaiʻai. Hiki paha iāʻoe keʻike i kahi kuleana kūpono ma ka mua o kahi meaʻai eʻoluʻolu ana. He mea maʻalahi ke hōʻoia i kēlā mau kuleana ma ka nānāʻana i ka lepili Nutrition Facts. Eia kekahi laʻana, hiki paha iāʻoe keʻike i kahi mea hoʻolaha e hoʻolaha nei he "haʻahaʻa i loko o nā calories." Akā,ʻaʻole paha he meaʻuʻuku i nā calories.
Ma keʻano maʻamau, he 40 mau calories i manaʻoʻia he haʻahaʻa, 100 mau calories i manaʻoʻia he kūpono a 400 mau calories aʻoi aku paha he kiʻekiʻe inā eʻaiʻoe i kaʻaiʻai 2,000-calorie. Ināʻo ka meaʻai āu e nānā nei, he 200 calories ia no ka lawelaweʻana, hiki ke emi i ka mea iʻaiʻia ma mua o kona mea hoʻokūkū, akā,ʻaʻole ia he meaʻai kalo.
Hiki iāʻoe ke hōʻoia i nā koi e pili ana i nā meaʻai. ʻO nā meaʻai e hoʻolako i 5 pakeneka o ka DV o nā meaʻai kūpono e pili ana he haʻahaʻa aʻo ka mea e hoʻolako i 20 pakeneka o DV aʻoi aku paha he kiʻekiʻe. No ka laʻana, inā hoʻolaha kāu mele punahele he kumu maikaʻi o ke fiber, hiki iāʻoe ke nānā i ka Uila Kuhi Kinohi ma ka Nutrition Facts label no kaʻike inā heʻai wela kiʻekiʻe a he meaʻai haʻahaʻa paha. Ināʻo ka% Daily Value nā mea i heluʻia no ka fiber he 25 pakeneka, a laila,ʻo ka palaoa he meaʻai kiʻekiʻe. - Hana i nāʻai-ʻoihana e hoʻomaikaʻi i kāuʻai. I kou hoʻonuiʻana i ka hoʻonuiʻana i ka hoʻohanaʻana i ka Percent Daily Value on the Nutrition Facts label, hiki iāʻoe ke nānā wikiwiki i ke kālepaʻana i nā meaʻaiʻai kaiʻaiʻole. Inā e ho'āʻo anaʻoe eʻokiʻoki i kāu i ka paʻakai, no ka laʻana, hiki iāʻoe ke nānā i ka% DV o nā mea like me nā mea koho a koho i kekahi me ka hapaha haʻahaʻa i heluʻia i ka lālani no ka sodium. A inā paha e ho'āʻo anaʻoe e hoʻonui i kāu pilina pilina, hiki iāʻoe ke nānā no nā meaʻai iʻoi aku ka piʻi kiʻekiʻe aʻe i heluʻia no ka protein.
Hiki iāʻoe keʻai i kahiʻaʻai he 2,000-calorie?
ʻAʻoleʻike nui nā mea maʻaleʻale a me nā meaʻai maikaʻi i ka nui o nā caloʻai a lākou eʻai ai i kēlā me kēia lā. Ināʻaʻoleʻoe he meaʻai nui, hiki iāʻoe keʻai i 1,500 calories i kēlā lā kēia lā aiʻole liʻiliʻi. No lailaʻaʻole pahaʻoe eʻike pehea-a inā ināʻoe - e hoʻohanaʻoe i nā Uila Laulima a me nā Uila mau Lālā i heluʻia ma ka Nutrition Facts Label.
Inā makemakeʻoe eʻae i ka kaumaha a hoʻomaikaʻi paha i kāuʻai, hiki iāʻoe ke mālama i ka diary no hoʻokahi pule aʻoi aʻe paha e loaʻa kāu helu. E hoʻopiha i kahi pepa hōʻike pepa, e hoʻohana i ka polokalamu kelepona a iʻole ka pūnaewele e helu i kāu mau calories. Ma hope o hoʻokahi hebedoma a pēlā paha o ka heluʻana i nā calories, ponoʻoe e kūpono maikaʻi i ka laweʻana i ka calorie i kēlā lā i kēia lā. Ke loaʻa iāʻoe kāu helu, hiki iāʻoe ke hoʻololi iā ia no ka hoʻokōʻana i kāu mau pahuhopu a hoʻohana i ka lepili Nutrition Facts e noʻonoʻo ai i ka hāʻawiʻana o kēlā me kēia mea i kāu papahana o nā lā.
E hoʻomanaʻo,ʻo kaʻike i hoʻolakoʻia ma ka inoaʻo Nutrition Facts e kauʻia ana ma nā kulekele. ʻO ka hoʻohanaʻana iā ia e hiki iā ia ke kōkua iāʻoe eʻai i ka meaʻai ākea no ke olakino maikaʻi. Inā makemakeʻoe i ka'ōlelo kaukau kūikawā kūikawā e mālama ai i kahi olakino, e kamaʻilio i kāu kauka aiʻole eʻimi i ka'ōlelo aʻo a kekahi meaʻai loio.
> Kālā:
> Ke KeʻenaʻOihana Hoʻolālā. Ka hoʻohanaʻana i kaʻike inoa o kēlā me kēia helu o ka waihona inoa hōʻailona meaʻai (DSLD). https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp.
> KaʻOihana Ola a me nā Haumāna. Nā Hoʻololi i nā Mea Mea Mea Ola Mea'Ima Label http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.
> KaʻOihana Ola a me nā Haumāna. Pehea e hoʻomaopopo ai a hoʻohana i ka inoa pono. http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm.
> KaʻOihana Ola a me nā Haumāna. Nūhou mea pono maoli. http://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro.