Hana nā mea hana meaʻai e hoʻopunipuni iāʻoe e kūʻai i kā lākou huahana. Hoʻohana lākou i nā'ōniʻoniʻo ma luna o nā pahu me nā kiʻiʻokoʻa o nā huahana, a pinepine lākou eʻai i ka meaʻai aiʻole ka ola olakino ma ka inoa. Inā hoʻemiʻia ka hua a momona a hanaʻia me nā mea maoli, e like me ka mea pono, pono e lilo i meaʻai ola maikaʻi?
Malia paha, aʻaʻole paha. ʻOiai e hoʻoponoponoʻia nā kuleana e pili ana i nā meaʻai, hiki iā lākou ke hoʻopunipuni.
Ponoʻoe e hana i kahi hana liʻiliʻi liʻiliʻi ma mua o kou kūʻaiʻana i kekahi huahana huaʻai me kahi koi olakino ma ka lepili.
E noʻonoʻo i kēia ke heluheluʻoe i nā koi
ʻO ka momona momonaʻole:ʻO nā mea momona hepaʻole ia no kou olakino, no laila e makemakeʻoe e pale aku iā lākou. Akā, hiki ke'ōleloʻia nā hua'ōlelo 'trans fat-free' ma nā huahana i loaʻa ka liʻiliʻi ma lalo o ka 0.5 mau kalamua o ka momona momona ma ka lawelaweʻana. Ināʻoe eʻai ana i nāʻano lawelawe o ka meaʻai, hiki paha iāʻoe ke loaʻa mai nā momona hou aku ma mua o kāuʻike.
No ka hōʻoiaʻiʻoʻana i ka momona ponoʻole o kāu huahana, e nānā i ka papa inoa hana e nānā ai i nāʻaila i huiʻoleʻia. Inā lākou ma ka papa inoa o nā papahana, hiki paha i kekahi o nā mea momona ma kāu huahana.
E hoʻomanaʻo i ka huaʻaina momonaʻole o 'trans fat-free'ʻaʻole pono iaʻoe, aʻaʻole ia heʻano momona wale nō ia. Aia nō paha i loko o nā pahu o nā momona momona a me nā calo i hele pū me lākou. E nānā i ka lepili o nā Mea Kūlohelohe i kaʻaoʻao a iʻole kaʻaoʻao o ka huahana eʻike i ka momona a me nā calorie i kēlā me kēia lawelawe.
Hoʻemiʻia aiʻole Hoʻohāʻuleʻia ka mom, Sugar a iʻole Sodium : Ke hoʻohālikelikeʻia ka inoa o kaʻai i ka momona, ka paʻakai a me ka sodaila ,ʻo ia hoʻi, he 25% ka nui o ia huahana ma mua o ka huahana maʻamau o ia huahana.
Akā,ʻaʻole hiki i ka ho'ēmiʻana ka mea nui. No ka laʻana, hiki ke komo i kahi melekenaʻalani he 920 milligrams sodium no ka hapalua o ka'uneke (eʻoi aku i ka hapalua o ka sodium e hiki iāʻoe ke hana i kēlā lā i kēia lā ma kaʻaiʻana mai ka sodium).
ʻO ka'ōmole sodium-i loaʻaʻia he 575 milligrams sodium. He nui ka nui.
Inā hōʻailonaʻia ka inoa 'ʻai-momona' aiʻole 'low-sodium' ma mua o ka momona a me ka sodium ka liʻiliʻi,ʻo kahi koi he kiko iki aʻe. ʻO nā mea momona liʻiliʻi nā mea liʻiliʻi ma lalo o kaʻeleʻeleʻelima o ka momona no ka lawelaweʻana, aʻo nā meaʻai ma lalo o ka sodium pono e emi iho i lalo o ka 140 grams sodium no ka lawelaweʻana.
Light or Lite: No ka meaʻai e noʻonoʻoʻia he "māmā", he 1/3 ka nui o nā calories, ka momona a me ka sodiki o ka huahana maʻamau o kēlā huahana like. E nānā i nā lepili Nūnoa Facts eʻike pono i ka nui o nā calories, ka momona a me ka sodiki e ho'ōla neiʻoe.
E hoʻohālikelike i kahi mele inoa o ka waikiko makaleka me ka mālamalama. Aia i lalo o ka hapalua o ka momona ma ka mālamalama, akā, he 30 mau calori wale nō ma ka 1/2 kīʻaha kīʻaha. Hoʻolako kokeʻia kahi calories hou i kahi pola nui o ka'ōmole ice cream.
ʻO nā meaʻai :ʻO nā meaʻai e hoʻohana nei i kēia kuleana,ʻaʻole hiki ke loaʻa kekahi mea hana a me nā mea hoʻokomo i loko o ka meaʻai. Akā naʻe,ʻaʻole ia heʻano ka meaʻai ke ola kino no ka mea hiki ke kiʻekiʻe i ka momona, ka sodium, nā sugars, a me nā calories. A maiʻoluʻoluʻoe i nā hua'ōlelo e like me keʻano 'me ke kō maoli' o ka wai maoli no ka mea, ua hanaʻia me ka maʻamau maʻamau maʻamau o ka kānana kānana maʻamau.
Hanaʻia me ka Organic: Ke hōʻike nei kēia koi i ka meaʻai ka nui o nā mea kanuʻai maʻamau iʻoi aku ma mua o ka mea maoli. Eia kekahi laʻana, inā kapaʻia kekahi mea e like me 'i hanaʻia me nā meaʻaiʻono,' he 70% wale nō o nā meaʻai e pono ai e lapalapa; ʻO ka 30 mau hope iʻole e pono e hoʻomehanaʻia. Nānā nā'ōleʻa'eneʻeneʻa he '100-pakeneka Organic.'
Hiki i kekahi mau huaʻaiʻai ke hana i ka 'kuleana me nā'ōpūʻokoʻa,' akā,ʻaʻole ia heʻano he 100-ōkene ka palaoa piha. Hiki i kēia mau huahana ke komo i kahi'āpana liʻiliʻi o ka palaoa a pau a me kahi nui o nā mea i hoʻoheheʻeʻia. E nānā i ka papa hana, ināʻaʻoleʻoe eʻike i ka '100-ōkene ka palaoa piha' (aiʻole 100% o ka palaoa piha), e huli i kahi hua'ē aʻe.
Nā Nīnau Lapa :ʻO kekahi mau meaʻai hiki ke hana i nā koi kūikawā e pili ana i ka hiki o kā lākou huahana e hōʻemi i kou pilikia no kekahi maʻi, akāʻo kēia mau koi e pono e'āponoʻia e ka FDA mua. ʻOiai paha e hoʻonani ka hōʻailona i ka nohoʻana o kaʻailaʻaila olive maikaʻi a omega-3 paha momona,ʻo ia paha ka hunaʻana i ke kō, ka sodium, a me nā calo nui.
Nā kumuhana:
HuiʻAmelikaʻAmelika. "E hoʻomaopopo i ka inoa o nā meaʻai kaiʻai." http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Understanding-Food-Nutrition-Labels_UCM_300132_Article.jsp#.VwWeGxMrIUE.
ʻO kaʻaiʻana a me ka lāʻau hoʻomau lāʻauʻoʻAmelika Huipūʻia. "E kōkua ka inoa inoa meaʻai i nā mea hoʻohana i nā koho maikaʻi."