ʻO ka inoaʻo ka meaʻai kāu hoa i ka wā e pili ana i ka mālama pono a me ka mana. Inā heʻai kai kou, pono e heluhelu i ka lepili. Lawe mai i kāu mau aniani heluhelu i ka hale kūʻai e like me ka pinepine o ka pepa paʻi.
- Ka lawelaweʻana i ka nui: ʻO kēia ka uku no ka lawelaweʻana. Hiki paha aʻaʻole paha e pili i ka pahu piha a pau; ʻikeʻoe i kēlā ma ka helu aʻe. Hiki paha iāʻoe ke hopohopo i ka nui o ka "lawelawe", no ka mea, heʻelua mauʻoihana aʻoi aku paha nā meaʻai haleʻai.
- Nā lawelawe i kēlā me kēia pahu: E manaʻo pahaʻoe e paʻa ana kēlā pēke o nā'ūlapa'alalapa a me nā caloka 140 i kona papa inoa e pili ana i kaʻeke a pau. E noʻonoʻo hou a nānā aku: E hiki paha iāʻoe ke manaʻo i nā kupa a me nāʻeke he 2, 2 1/2, 3 aʻoi aku mau lawelawe. ʻO nā helu a pau i heluʻia ma lalo no ka calorie, ka momona, nā waiʻalea , a me nā mea'ē aʻe ke kauʻia ma kahi lawelawe,ʻaʻole ma luna o ka pahu.
- Palena Kuhi Kenekele: Ua heluʻia kēia helu no kēlā me kēia mea kanu a hoʻonohonohoʻia ma ka laweʻana o ka 2,000 mau calories no ka hapanui o lākou, 2,500 no kekahi. No ka momona, ka cholesterol, a me ka sodium ka waiwai o ka pono i kēia lā he "emi liʻiliʻi" i ka hoʻoikaikaʻana iāʻoe e noho ma lalo o ka waiwai o kēlā me kēia lā. No nā meaʻai'ē aʻe, he "nui loa" ka nui. Inā emi ka lepili i lalo o 5 pakeneka o ke kumu kūʻai o nā meaʻai i kēlā me kēia lā, ua manaʻoʻia he haʻahaʻa i loko o ia meaʻai. Ināʻoi aku i ka 20 pakeneka, ua manaʻoʻiaʻo ia he kiʻekiʻe i kēlā mea kanu.
- Kaloka: ʻO kēia ka helu o nā calorie ma kahiʻoihana. Eia hou, e nānā eʻike i ka nui o nā mālama o ka pahu a me keʻano o ka nui o ka lawelaweʻana. Hiki iāʻoe ke hoʻoholo inā he haʻahaʻa a kiʻekiʻe paha ka lawelaweʻana i nā calorie me kēia mau lula o ke kīkoʻo: 40 mau calories he haʻahaʻa, 100 calories keʻano haʻahaʻa, 400 aʻoi aku ka nui o nā calories.
- Kaloila mai ka momona: ʻO kēia ka helu o nā calorie mai ka momona i ka lawelaweʻana i kēia meaʻai.
- Ka nui o ka momona: Ka helu o nā momona o ka momona ma kahi hoʻokahi o kēia meaʻai. Manaʻo nā kānaka lapaʻau e hoʻokaʻawale i ka laweʻana i nā momona momona, trans fat, cholesterol, a me ka sodium,ʻo ia ke kumu i heluʻia ai kēia ma kēia wahi. Makemakeʻoe e makemake i ka nohoʻana ma lalo o ka helu helu helu o ka helu i heluʻia.
- ʻApa momona: ʻO ke kaumaha o ka momona momona ma kahiʻoihana o kēia meaʻai. E ho'āʻo e noho ma lalo o ka waiwai o kēlā me kēia lā; iho maikaʻi ka lalo.
- ʻO ka momona momona: ʻAʻole i hāʻawiʻia i kēlā me kēia lā no ka mea ua'ōleloʻiaʻoe e hōʻoki i ka momona momona i kāuʻai.
- ʻO Cholesterol: ʻOiai mākou e makemake ai i kahi cholesterol,ʻo ka hapanui o mākou he nui loa kā mākouʻai. Makemakeʻo ia e noho ma lalo o ka waiwai o kēlā me kēia lā.
- ʻO Sodium: ʻOiai me ka cholesterol,ʻo ka sodium kahi mea e pono ai o ka meaʻai akā makemake nui mākou i kaʻai. Makemakeʻo ia e noho ma lalo o ka waiwai o kēlā me kēia lā.
- ʻO ka nui o nā'ōpokōpika: Ke komo nei mākou i ka māhele o ka lepili kahi e hoʻolālā ai mākou e hālāwai aʻoi aku paha i ka waiwai o kēia mau meaʻai. Loaʻa nā pāpili i nā'ōpili māmā a me ka maʻalahi i loko o kahi meaʻai. Hiki i kēia mau mea ke hana i nā meaʻono, nā mea momona, aiʻole ka fiber.
- Fiber Dietary:ʻO ka hapa nui o nā kānakaʻaʻole lawa lākou i ke kiko i kā lākouʻai. Hoʻomaopopoʻo Fiber i ka hana maikaʻi. ʻAi ka nui ma mua o ke kumu kūʻai o ka fiber, 25 a 30 keokele piha i kēlā me kēia lā.
- Nalu:ʻO nā'ōhū ka mea e loaʻa ai nā'ōpona'aleʻa wale nō e like me ka lactose i ka waiū, a me nā mea hou. Hoʻopili kēia mau meaʻai i ke koena o ka waiwai'aleʻaleʻa.
- Pauna: ʻAʻole i heluʻia nā kumuhana o kēlā me kēia lā ma muli o ka'ōleloʻana o ka label e kiʻekiʻe ia i loko o ka protein.
- ʻO nā huaora a me nā melako:ʻO ka hapa nui o nā kānakaʻaʻole lawa lākou i ka meaʻai A, ka mea kanu C, calcium, aiʻole ka hao i kā lākouʻai. Hōʻikeʻia kēia mau meaʻehā e kōkua iāʻoe e lawa i kāuʻai.
Heluhelu i ka Lā'āina Ingredient
Ke hikiʻoe i ka luna o ka meaʻai a me nā meaʻai, peheaʻoe eʻike ai i nā momona a me nā suga e makemakeʻoe eʻae? E lawe mai i kāu mau aniani heluhelu a me ke aniani kilokila nui: He mea liʻiliʻi ka pepa ma ia mau lepili.
Hoʻoihoʻia nā mea hana ma ka hoʻoukaʻana i ka nui o ka meaʻai. Eia kahi e hiki ai i nā mea hanaʻai meaʻai ke pāʻani i nā pāʻani pāʻani me mākou e hūnā i nā meaʻono a me nā momona ma ka hoʻohanaʻana i nā inoa a me nā mea hilahila. He meaʻono paha ke kahe wai maloʻo mai ke kōla cane? ʻO nā meaʻokoʻa'ē aʻe e like me keʻano kālepaʻoihana kālepa. He mea weliweli paha kēia mau mea.
Nā Paʻi Meaʻai
Inā loaʻa iāʻoe kahi meaʻai a me ka hoʻomanaʻo i kekahi mea hoʻohui,ʻike kokeʻoe i ka nānāʻana i ka papa inoa o nā mea hoʻohana.
Ka hoʻomaopopoʻana i nā koi o ke ola meaʻai
ʻO nā kulekele aupuni o nā US e wehewehe i nā hua'ōlelo e hoʻohanaʻia e wehewehe i keʻano o nā meaʻai ma ka meaʻai.
Free: ʻO kēia keʻano o ka hōʻai'ē a me nā meaʻole (emi iho o ka hapalua a gram) o kēia mau mea: momona, momona momona, cholesterol, sodium, sugars, a me ka calories. Hiki paha e heluʻia kēia ma "meʻole," "no" a "zero." Inā'ōlelo ka meaʻai " momonaʻole ," "ʻaʻohe momona," aiʻole "kau momona," a laila, ua emi iho ka liʻiliʻi o ka hapalua o ka momona.
Low:ʻO kahi meaʻai hiki ke hoʻonui i ka "haʻahaʻa" i mua o kahi meaʻai kula ināʻaʻole ia iʻoi aku ma mua o kahi kiʻekiʻe ma ka helu momona, momona momona, cholesterol, sodium, a me ka calories. Hiki iāʻoe keʻai i kēia mau meaʻai ma keʻano he kaulike kaulike aʻaʻole loa eʻoi aku ka nui o nā kumukūʻai o ke ao. Ka Laʻana: ka liʻiliʻi liʻiliʻi.
- ʻO ke kai momona: 3 g a emi iho paha ma ka lawelaweʻana
- 'Ahana momona momona: 1 g a emi iho ma ka lawelaweʻana
- Ke ala-sodium: 140 mg a emi iho paha ma ke kiko
- Keʻano sodium haʻahaʻa: 35 mg a emiʻole ma ka lawelawe
- Ka Low-cholesterol: 20 mg a iʻole ka liʻiliʻi a me 2 g ka momona momona ma ke kaumaha
- Ke kahe-calorie: 40 calories a emiʻole paha ma ka lawelaweʻana.
Lean a hoʻonui hou aku: ʻO kēia mau hua'ōlelo wehewehe i kaʻiʻo, iʻa, iʻa iʻa, a me nā moa. No nā mea eʻai ana i kaʻiʻo, makemake lākou e hoʻomau i kāuʻaiʻana i loko o ka uluʻana a me ka hoʻouluʻana i nāʻano lean.
- Leana: emi iho ma mua o 10 g momona, 4.5 g a emi iho ka momona momona, a emi iho ma lalo o 95 mg cholesterol ma ka lawelawe a me 100 g.
- Hoʻolaʻau hou: emi iho ma mua o 5 g momona, emi iho ma mua o 2 g momona momona, a emi iho ma lalo o 95 mg cholesterol ma ka lawelawe a me 100 g.
Kiʻekiʻe: Inā he 20 pakeneka ka nui o kaʻai aʻoi aku paha o ka waiwai o kēlā me kēia lā no kēlā me kēia mea kanu, ua kiʻekiʻe ia i kēlā mea kanu.
ʻO ke kumu maikaʻi:ʻO ka mea lawelawe o kēia meaʻai he 10 ā 19 ōkene o ka waiwai o kēlā me kēia mea.
Hoʻemiʻia: No nāʻaiʻaʻole i emi iki i kahi mau mea kanu, e hiki ke kapaʻia he emi inā hoʻonaloliʻia he 25 pakeneka o ka meaʻai. ʻO kahi laʻana, ka waiū momona liʻiliʻi a iʻole ka momona momona liʻiliʻi,ʻoiaiʻo ka waiū maoli a iʻole ka wahi kaʻoi aku o ka 25% o ka mea momona.
Ka Lemi a iʻole ke Kuhi: Ua hoʻohālikelike kēia manawa i ka meaʻai i kahi meaʻai kuhikuhi a me nā koi 25% ka nui o nā mea kanu a me nā calorie ma mua o ka meaʻaiʻai. ʻO kahiʻano likeʻole,ʻo ka'ōlaʻi'ūlapa e koi aku ana he 25% ka momona o ka momona a 25% ka nui o nā calorie ma mua o nā kīʻaha'eala.
Mālamalama: E hiki keʻai iā ia he māmā inā he 1/3 ka nui o nā calories a hapa paha o ka momona o ka meaʻai. Ka Laʻana: e emi mai ka momona a me ka calorie maʻemaʻe ma mua o ka'ōmole maʻemaʻe. Hiki ke koi ia he māmā i ka sodium ke hoʻemiʻia ka mea sodium ma lalo o 50%.
ʻO kēia : ʻO kēia keʻano o ka meaʻai eʻai ana he 10% o kaʻoihana o kēlā me kēia lā ma mua o kaʻai kuhikuhi.
Hauleʻa: No ka kapa iā ia he "maikaʻi," heʻai ka momona, momona momona, cholesterol, a me ka sodium. Inā he mea hoʻokahi wale nō meaʻai, pono ia hoʻolako i ka 10 mauʻoihana aʻoi aku paha o ka waiwai o nā meaʻai o A a me C paha, hao, calcium, pūmua, aiʻole fiber. ʻO nā meaʻai he lāʻau olakino keʻole lākou e hoʻololiʻia: nā hua, nā huaʻai, a me nā hua. No nāʻahaʻaina maloʻo a me nāʻahaʻaina hoʻonani maloʻo he nui, pono lākou e hoʻolako i ka 10% oʻelua aʻekolu paha o nā hua hua'ōlelo i kākauʻia, nā mineral, protein a me ka fiber me ka hoʻemiʻia i ka momona, momona momona, cholesterol, a me ka sodium. Pono ka'enela sodona i lalo o 360 mg ma ke ana no nā meaʻai hoʻokahi a me 480 mg i kēlā me kēia lawelawe no nāʻanoʻano meaʻai.
> Kālā:
> USFDA Pehea e maopopo ai a hoʻohana i ka inoa pono o ka inoa inoa.
> USFDA He Kī nui no ka kohoʻana i nā Meaʻai Ola: Ka hoʻohanaʻana i ka Nutrition Facts on the Food Label.