Mālama wikiwiki nā huaʻai maʻalahi i nā mea kūpono
Inā e ho'āʻo anaʻoe eʻai maikaʻi, e lilo ka laka pono i mea pono e hoʻohana pono i ka kohoʻana i nā meaʻai. Keʻikeʻoe e nānā wikiwiki i ka lepili Nutrition Facts no nāʻike kūpono, hiki iāʻoe ke kūʻai kūʻai wikiwiki, ʻai i ka maikaʻi , a ināʻo kāu pahuhopu ka nele i ka kaumaha me ka maʻalahi .
Ma kou heluheluʻana i kēia alakaʻi e hoʻomanaʻo i ka hoʻopiliʻana i ka inoa o ka Nutrition Facts i kēlā me kēia manawa. ʻO ka leka āu eʻike nei i loko o ka hale kūʻai i kēia lā e loli ana i nā makahiki e hiki mai ana e noʻonoʻo i nā kulekele olakino hou i hoʻokumuʻia e ka US Food and Drug Administration (FDA). ʻO ka hana hou e pili ana i ka hua'ōlelo nui no "Kaloli," "Ka lawelaweʻana i ka nui," a me ka "Servings per container." Na kēia mau hoʻololi e kōkua iāʻoe eʻike i kaʻikepili kaumaha nui.
Nohea eʻike aiʻoe i nā loli? Hiki iāʻoe keʻike i kekahi. Ua hoʻokomo hou kekahi mau meaʻai i nā mea hou i kā lākou huahana huahana. Akā,ʻo nā kānāwai FDA hou loa e hōʻikeʻia nei e hoʻololiʻia nā hoʻololi ma nā lā mai ka lā 1 o Ianuali, 2020 a hiki i Ianuali 1, 2021, e like me ka nui o ka pūʻuluʻai.
Ma nā kiʻi i loko o kēia alakaʻi e hōʻike i kahi hōʻailona o kahi hōʻailona o ka lapaʻauʻai pono ma ka hema a me kahi hiʻohiʻona o kaʻaoʻao hou ma ka'ākau, no lailaʻaʻole iʻikeʻia kahiʻano āu eʻike ai ma kahi pōpō eʻikeʻoe i ka heluhelu ponoʻana i nā huaʻai .
Nā Laina lawelawe
Pono ka mana o ka mana no ka mālamaʻana i kāu kaumaha. ʻO ka helu ponoʻana i nā calories,ʻoi. No laila, ponoʻoe e nānā i ka nui o ka lawelawe ma ka pepa inoaʻo ka meaʻai no ka mea e kōkua iāʻoe eʻai i nā'āpana pono a helu i ka helu pono o nā calories āu eʻai nei i kēlā me kēia lā.
- E hoʻohana i "Nānā Hana" e mālama i nā'āpana. ʻAʻole ka nui o ka meaʻai e pono aiʻoe eʻai. ʻO ka nui o ka meaʻai eʻaiʻia e ka meaʻai maʻamau i ka wāʻai hoʻokahi. No laila,ʻaʻoleʻoe e hoʻohana i kēia helu e hoʻoholo i ka nui o kaʻai eʻai ai . Ma kahi kūpono, e hoʻohana i kēia helu wale nō e hoʻoholo i ka nui o nā calorie i loko o ka lawelaweʻana i kēlā meaʻai. No kaʻikeʻana i ka nui o ia mea eʻai ai, e hoʻohana i kaʻu alakaʻi e hoʻoponopono i nā'āpana .
- E hoʻohana i "Nānā Hana" e helu pono i nā calories. Inā hoʻohanaʻoe i ka pūnaewele mālama aku i ka calorie e komoʻoe i nā meaʻai a me nā meaʻai i loko o kāu puke pai i kēlā me kēia lā e helu i nā calories a mālama i kāuʻai. ʻO ka hapa nui o kēia mau lawelawe e hoʻohana ana i ka "Nui lawelawe"ʻo keʻano kūponoʻole. Ponoʻoe e hoʻololi i ka huina inā heʻokoʻa kouʻano i ka nui o ka nui i heluʻia.
Kālepa
ʻAʻohe keʻano o kaʻaiʻai āu e ukali ai, nā mea calorie . ʻO kaʻoiaʻiʻo,ʻo kaʻaiʻana i nā calories maikaʻi (nā meaʻaiʻoi aku ka maikaʻi) hiki iāʻoe ke maʻalahi ke mālama i kou kaumaha. Akā he mea nui nō hoʻi eʻai i ka helu pono o nā calories i kēlā me kēia lā .
Ke heluheluʻoe i nā hōʻailona waiwai ma ka hale kūʻai, e nānā i ka heluʻana o nā kalola eʻike ai i ka nui o nā mea e loaʻa iāʻoe keʻaiʻoe i ka māhele o kēlā meaʻai āu eʻai pinepine ai. A laila e hoʻohālike i nā'ōmole a me nā huahana likeʻole eʻike ai inā hiki iāʻoe ke hana i ka mea maikaʻi.
ʻOe a me Cholesterol
ʻO kaʻaiʻana i kekahi momona maikaʻi e maikaʻi no kou kino a e kōkua iāʻoe e noho mālie i ka lā a pau. Akā, ua piha ka momona i nā calories a ponoʻoe e koho pono i kāu momona aʻai malū.
Ke heluheluʻoe i nā inoaʻai, e nānā mua i ka heluna helu momona momona (nā pua uhie) i hāʻawiʻia e ka meaʻai. A laila e nānā i nā helu ma lalo nei (nā pua puaʻa) no kaʻike hou.
- ʻAle momona. ʻOiai e loaʻa ana kekahi mau hōʻailona o ka momona momona no ka kinoʻole e like me mākou i manaʻo ai, ua'ōlelo pū ka poʻe akamai nui eʻai iho i ka momona momona aʻoi aku ka momona momona a momona momona no ka maikaʻi. He mea maikaʻi loa ke kohoʻana i nā meaʻai i loaʻa ka helu kuhi i heluʻia maʻaneʻi.
- ʻO ka momona momona. Uaʻae nāʻike e heleʻole nā momona pala i kou kino. E ho'āʻo e koho i nā meaʻai me ka liʻiliʻi liʻiliʻi i ka hiki ke hiki.
- ʻO Cholesterol. Ua hiki paha i kāu kauka ke haʻi iāʻoe e hōʻemi i kā kāu hana cholesterol. Inā pēlā, he mea nui kēia helu iāʻoe. A inā paha he maikaʻi keʻaiʻana i nā huaʻokoʻa a me nā kumuhana o ka cholesterol meaʻai, uaʻae loa nā poʻe akamai e mālama i ka nānāʻana i kāu lawe.
Nā Carbohydrates
Ināʻoe e helu ana i nā kāpili, e koho ana i nā kumu kūponoʻoi aku o nā waiʻaleʻa he mea nui ke olakino maikaʻi. Hiki iāʻoe ke hoʻoholo i nā koho maikaʻi e pili ana i ka meaʻai e koho ai. Akā, ponoʻoe e nānā ma lalo o nā "Carbohydrates" i heluʻia no ka loaʻaʻana o kaʻike e pono aiʻoe.
E hōʻoia i kēia mau helu e koho i nā haʻakaʻaleʻa maikaʻi no kāuʻai.
- ʻO ka fiʻiliʻi Dietary. ʻO kouʻoni ka Fiber . Hiki iāʻoe ke lōʻihi lōʻihi inā kohoʻoe i nā meaʻai me ka fiberʻoi aku . Inā hiki iāʻoe ke koho i nā meaʻai me ka helu kiʻekiʻe aʻe ma kēia wahi, hiki iāʻoe ke paʻakikī i ke kauʻana i kāuʻai . Hoʻopihaʻia nā meaʻai i loko o nā kīʻahaʻokoʻa a hua paha e like me ka'ōnihini pinepine he kumu puna maikaʻi o ka'ōnaehanaʻai. ʻO kekahi mau meaʻai hoʻi e hāʻawi ana i ke kaula i hoʻohuiʻia e hiki ke kōkua i kekahi poʻe meaʻai maikaʻi.
- Nā meaʻala. He mea maʻalahi ke nānāʻana i kāu kōpaʻa inā makemakeʻoe eʻae a mālama i ke kaumaha olakino, no laila e makemakeʻoe e nānā i kēia helu a koho i nā meaʻai ma lalo o ke kō. Akā naʻe,ʻaʻole nā mea waiwai a pau i ka waiwai momona. ʻO ka inoa hōʻoiaʻo Nutrition Facts ka mea maʻalahi ke koho i nā meaʻai maikaʻi me ke kō. Ma ka hōʻailona hou, eʻikeʻoe i kahi paukū no ka "Total Sugars" a me ka " Added Sugars ." E ho'āʻo e koho i nā meaʻai me nā "Sugars i hoʻouluʻia."ʻO nā meaʻai me nā kumu mea hou i hāʻawi i nā caloriesʻokoʻa e hiki ai ke hoʻonui i kāʻoukou calorie i kēlā me kēia lā a hoʻolako ka mea liʻiliʻi loa.
Pāmua
ʻO Protein kekahi mea nui'ē aʻe no ka mālamaʻana i ka nui o nā maʻi. Ke kohoʻoe i nā meaʻai ma ke kumukūʻai e heluhelu i nā inoaʻaiʻai a ho'āʻo e koho i kekahi meaʻai e hāʻawi ai i ka protein. ʻO nā meaʻai meaʻai leʻa a me ka mea momona momona nā kumu maikaʻi.
Akā inā nānāʻoe i ka laka ponoʻoiaʻiʻo no ka protein, e'ōkiu i ka gramaki momona no ka meaʻaʻole iʻoi ke kiʻekiʻe. He nui nā meaʻai waiwai waiwai pilikino he nui ka momona momona aʻo kekahi mau meaʻai i loko o ka waele waikole e loaʻa nā momona momona.
ʻO nā huaora a me nā'enela
I ka wā e pili ana i ka sodium, hōʻike ka poʻe loea nui i nā meaʻai olaʻai mālama i kā lākouʻai sodium i lalo o 2,300 milligrams i ka lā . Ināʻoe e noʻonoʻo i kāuʻike no ka mālamaʻana i kahi olakino olakino e nānā i nā'ōlelo kūpono.
ʻO nā helu i heluʻia ma lalo o kaʻeleʻeleʻeleʻeleʻeleʻele e hāʻawi iāʻoe i kaʻike nui e pili ana i nā micronutrients olakino i kāuʻai. Inā kohoʻoe i nā meaʻaiʻoi aku ka maikaʻi, e maʻalahi ka hanaʻana i ke kino ikaika. I ke ao piha loa, koho nā mea koho i nā meaʻai i nā meaʻai iki i nā calories a kiʻekiʻe i ka meaʻai.
Ka Hoʻomākuʻu kālā makahiki
Hiki iāʻoe ke nānā aku i nā helu i heluʻia ma lalo o "ka pakeneka i kēlā me kēia lā." Akāʻo nā helu e haʻi iāʻoe i ka nui o ka meaʻai kumuʻai e mālama ai i kāuʻaiʻai i nā lā a pau keʻaiʻoe i 2,000 calories i kēlā lā i kēia lā. Ināʻoe eʻai i ka liʻiliʻi ma mua o ka 2000 calories i kēlā lā kēia lā, a laila,ʻaʻole i kūpono nā kānana i heluʻia ma kēia kolamu.
Ma keʻano holoʻokoʻa, hiki i ka pakeneka o ka waiwai o kēlā me kēia lā ke kōkua wikiwiki iāʻoe e pili inā he kiʻekiʻe ka meaʻai a iʻole he meaʻaiʻole paha ka meaʻai. ʻO ka mea maʻamau,ʻo ka pakeneka o ka maʻamau o kēlā me kēia lā he 5 pakeneka aiʻole ka liʻiliʻi keʻano o ka meaʻai ma keʻano makamae a me ke kumu he 20 pakeneka aʻoi aʻe paha o ka meaʻai i ka meaʻai.
Aia kēiaʻatikala i loko o kā mākou 30 lā i hiki ke hana i ka papa inoa ma ka American Institute for Cancer Research. E kiʻi i kāu kope pono'ī e aʻo ai i kahi mau mea eʻai ai i ka maʻalahi, eʻoi aku ka ikaika, a pale i ka maʻi kanesa.