Ka lepili ʻai

Aia nā lepili ʻai i ka nui o ka ʻike ma ka nui o nā meaʻai pūʻolo. Kapa ʻia nā lepili ʻai "Nutr Facts." Ua hōʻano hou ka United States Food and Drug Administration (FDA) i ka lepili Nutrition Facts, kahi e loaʻa ai ka hapa nui o nā mea hana i 2021.

Koi ke aupuni ʻo ʻAmelika Hui Pū ʻIa i nā lepili ʻai i ka nui o nā meaʻai pūʻolo. Hāʻawi ka lepili i ka ʻike piha, kūpono, a pololei hoʻi. Paipai ke aupuni i nā mea hana meaʻai e hoʻomaikaʻi i ka maikaʻi o kā lākou huahana e kōkua i ka poʻe e hana i nā koho meaʻai olakino. Kōkua ke ʻano kūlike o ka lepili iā ʻoe e hoʻohālikelike pono i ka ʻike nutritional o nā meaʻai like ʻole.

SIZE lawelawe

Hoʻokumu ʻia ka nui o ka lawelawe ma ka lepili ma ka awelika o nā meaʻai a ka poʻe e ʻai maʻamau ai. Loaʻa nā huahana meaʻai like i nā nui o ka lawelawe ʻana e maʻalahi ai ka hoʻohālikelike ʻana i nā huahana.

E hoʻomanaʻo i ka nui o ka lawelawe ma ka lepili ʻaʻole like i ka nui o ka nui o ka lawelawe olakino. Hōʻike ia i ka nui o ka ʻai a ka poʻe. ʻAʻole ia he ʻōlelo aʻoaʻo no ka nui o kēlā meaʻai e ʻai ai.

ʻO ka hapa nui o ka manawa, ʻaʻole kūlike ka nui o ka lawelawe ma ka lepili i ka nui o ka lawelawe ma ka papa inoa hoʻololi diabetic. No nā pūʻolo i loaʻa nā mea ʻoi aku ma mua o hoʻokahi, i kekahi manawa e hoʻopili ka lepili i ka ʻike e pili ana i ka nui o ka lawelawe a me ka nui o ka nui o ka pūʻolo.

NĀ MEA KAHU HANA

Hōʻike ʻia ka huina nui o nā calorie i kēlā me kēia lawelawe i ka nui. Kōkua kēia i nā mea kūʻai aku ʻike maopopo i ka helu o nā calorie ma kēlā me kēia lawelawe. Aia ka papa inoa o nā meaola i:

• Huina momona
• Trans momona
• ʻO ka momona momona
• Kolesterol
• Sodoma
• Huina kālika
• Puluniu ʻai
• Huina kō
• Pākuʻi ʻia nā kō
• Pūmua

He mea nui kēia mau meaola i ko mākou olakino. Hōʻike ʻia kā lākou nui i nā gram (g) a i ʻole milligrams (mg) no kēlā me kēia lawelawe i ka ʻākau o ka mea momona.

VITAMINS A ME MINERAL

ʻO ka Wikamina D, calcium, hao, a me ka potassium nā micronutrients wale nō e pono ai ma ka lepili meaʻai. Hiki i nā ʻoihana meaʻai ke papa inoa manawaleʻa i nā huaora a me nā minela ʻē aʻe i ka meaʻai.

KAHI MAKAHI MAKAHIKI MAKAHIKI (% Value Daily)

Nui nā huaora e hoʻopili i ka pākēneka waiwai o kēlā me kēia lā (% DV).

• Hōʻike kēia i ka nui o ka hāʻawi ʻana o hoʻokahi lawelawe i ka nui o ka loaʻa o kēlā me kēia lā no kēlā me kēia meaʻai ʻO ka pākēneka waiwai i kēlā me kēia lā e maʻalahi iā ʻoe ke hoʻohālikelike i nā meaʻai a ʻike i ke ʻano o kahi meaʻai i kāu papaʻai.
• ʻO kahi laʻana, kahi meaʻai i loaʻa ka 13 mau momona o ka momona me kahi% DV o 20% ʻo ia hoʻi ka hāʻawi ʻana o 13 mau momona o ka momona i 20%, a i ʻole he ʻelima o kāu mau momona i koi ʻia i kēlā me kēia lā

Hoʻonohonoho ʻia nā kumukūʻai pākēneka i kēlā me kēia lā ma ka papaʻai he 2000 kalori. Hiki iā ʻoe ke hoʻohana i kēia mau helu ma ke ʻano he alakaʻi laulaha, akā e hoʻomanaʻo e ʻoi aku ke kiʻekiʻe a haʻahaʻa paha o kāu calorie e pili ana i kāu makahiki, ka wahine, ke kiʻekiʻe, kaupaona, a me ka pae o ka hoʻoikaika kino.E hoʻomaopopo i ka loaʻa ʻole o ka pākēneka o nā lā i helu ʻia i nā protein, nā momona trans, a me nā huakeke piha.

NĀ MEA KUMU NUTRIENT

ʻO kahi hoʻopiʻi koi ʻikepili kahi huaʻōlelo a i ʻole huaʻōlelo ma ka pūʻolo meaʻai e ʻōlelo ana e pili ana i ka pae o kahi nutrient kikoʻī i ka meaʻai. E like ka manaʻo o ka hoʻopiʻi no kēlā me kēia huahana. ʻO nā aʻe aʻe kekahi mau koi nutrient i ʻae ʻia.

Nā ʻikepili Kaloriu:

• ʻAʻohe Kalepona: ma lalo o 5 kalori i kēlā me kēia lawelawe.
• ʻO ka calorie haʻahaʻa: 40 mau kalori a i ʻole ka liʻiliʻi o kēlā me kēia lawelawe (ka nui o ka lawelawe ma mua o 30 gram).
• Kalepona hōʻemi: Ma ka liʻiliʻi 25% ʻoi aku ka nui o nā kalori i kēlā me kēia lawelawe ke hoʻohālikelike ʻia i ka meaʻai calorie maʻamau.
• Mālamalama a i ʻole Lite: Hoʻokahi hapakolu a ʻoi paha o nā kalori a i ʻole 50% ʻoi aku ka momona o kēlā me kēia lawelawe i hoʻohālikelike ʻia i ka meaʻai maʻamau. Inā ʻoi aku ma mua o ka hapalua o nā calories mai ka momona, pono e hoʻemi ʻia ka ʻike momona e 50% a ʻoi paha.

Nā hua kō:

• ʻAʻohe kō: Ma mua o 1/2 gram o ke kō no kēlā me kēia lawelawe
• Hoʻoemi i ke kō: Ma ka liʻiliʻi 25% ka liʻiliʻi o ke kō i kēlā me kēia lawelawe ke hoʻohālikelike ʻia i ka meaʻai hoʻemi ʻole ʻia

Nā huaʻōlelo momona:

• ʻAno momona ʻole a 100% momona ʻole: ʻOi aku ma mua o 1/2 gram o ka momona i kēlā me kēia lawelawe
• ʻO ka momona momona: 1 g momona a ʻoi iki paha no kēlā me kēia lawelawe
• Hoʻoemi-momona: Ma ka liʻiliʻi 25% ʻoi aku ka momona ke hoʻohālikelike ʻia i ka meaʻai momona momona mau

Nā ʻōlelo Cholesterol:

• Manuahi ka Cholesterol: Ma mua o 2 milligrams o ka kolesterol ma kēlā me kēia lawelawe a me 2 gram a ʻoi aku paha o ka momona momona ma ka lawelawe ʻana
• Kolesterol haʻahaʻa: 20 milligrams a i ʻole ʻoi iki o ka cholesterol ma kēlā me kēia lawelawe a me 2 gram a ʻoi aku ka liʻiliʻi o ka momona momona ma ka lawelawe ʻana
• Hoʻoemi-kolesterol: Ma ka liʻiliʻi 25% ʻoi aku ka nui o ke kolamu ma kēlā me kēia lawelawe i hoʻohālikelike ʻia i ka meaʻai maʻamau

Nā ʻōlelo Sodium:

• ʻAʻole Sodium: Ma lalo o 5 milligrams o ka sodium i kēlā me kēia lawelawe
• Low-sodium: 140 mg a ʻoi iki paha o ka sodium i kēlā me kēia lawelawe
• ʻO ka sodium haʻahaʻa haʻahaʻa loa: 35 mg a ʻoi iki paha o ka sodium i kēlā me kēia lawelawe
• Hoʻemi ʻia ka sodium: Ma ka liʻiliʻi he 25% ka nui o ka sodium ma mua o ka ʻai ma mua o ka meaʻai mau

Nā koi ʻikepili ʻē aʻe i ka momona:

• "Kiʻekiʻena," "Rich In," a i ʻole "Kumuwaiwai Maikaʻi O": loaʻa iā 20% a ʻoi aku paha o ka waiwai o kēlā me kēia lā no ka lawelawe ʻana
• "Puna maikaʻi," "Contains," a i ʻole "Hāʻawi": loaʻa iā 10 a 19% o ka waiwai o kēlā me kēia lā no ka lawelawe ʻana

NA HUAI OLA

ʻO kahi hoʻopiʻi olakino kahi leka lepili meaʻai e wehewehe ana i ka pilina ma waena o kahi meaʻai a i ʻole kahi meaʻai (e like me ka momona, calcium, a fiber) a me kahi maʻi a i ʻole ke ʻano olakino olakino. Na ka FDA i ka ʻae ʻana a me ka hoʻoponopono ʻana i kēia mau koi.

Ua ʻae ke aupuni i nā kuleana olakino no kēia 7 papaʻai a me nā pilina olakino i kākoʻo ʻia e nā hōʻike ʻepekema nui.

1. Kalipuna, wikamina D, a me ka osteoporosis
2. ʻO ka momona momona a me ka maʻi ʻaʻai
3. Puluniu i nā huaʻai, nā lau, a me nā huahana hua palaoa a me ka maʻi ʻaʻai
4. Puluniu i nā huaʻai, nā lau, a me nā huahana hua palaoa a me nā maʻi puʻuwau coronary
5. Nā huaʻai a me nā mea kanu a me ka maʻi ʻaʻai
6. ʻO ka momona momona a me ka cholesterol a me nā maʻi puʻuwau coronary
7. ʻO Sodium a me ke koko kiʻekiʻe (hypertension)

ʻO kahi laʻana o ke koi olakino kūpono e ʻike ai paha ʻoe ma kahi lepela meaʻai cereal kiʻekiʻe: "ʻO nā kumu he nui e pili ana i ka maka maʻi ʻaʻai; ʻo ka ʻai ʻana i ka papaʻai momona a momona a hoʻoliʻiliʻi paha ka maka o kēia maʻi.

No ka ʻike hou aku e pili ana i nā koi olakino kikoʻī, e nānā i ka ʻike e pili ana i ka papaʻai a me ke olakino.

NA MEA HOU

Koi ʻia nā mea hana mea ʻai e papa inoa i nā mea hoʻohui i ke kaʻina e iho ai ma ke kaupaona (mai ka mea nui a ka mea liʻiliʻi). Hiki i nā poʻe me ka noʻonoʻo ʻana i ka meaʻai a i ʻole nā ​​mea āpau ke loaʻa i ka ʻike kūpono mai ka papa inoa mea hoʻohui ma ka lepili.

E hoʻopili ka papa inoa mea hoʻohui, ke kūpono:

• ʻO Caseinate ma ke ʻano he waiū derivative i nā meaʻai e koi ai he nond milk (e like me ka cream cream)
• Nā mea hoʻohui kala i ʻae ʻia e FDA
• Nā kumuwaiwai o nā protein hydrolysates

Hāʻawi ka hapa nui o nā mea hana i kahi helu uku ʻole e pane i nā nīnau e pili ana i nā huahana meaʻai kikoʻī a me kā lākou mea hana.

NA MEA HANAI MAU LABELA MAI

ʻAʻole koi ʻia nā meaʻai he nui e loaʻa ka ʻike ma luna o lākou. Hoʻokuʻu ʻia lākou mai ka lepili ʻai. Pākuʻi ʻia kēia mau mea:

• Mea ʻai mokulele
• Mea ʻai nui i kūʻai hou ʻole ʻia
• ʻO nā mea kūʻai lawelawe meaʻai (e like me nā mea kūʻai kuki mall, nā mea kūʻai aku i ke ala hele wāwae, a me nā mīkini kūʻai)
• Nā haleʻaina haukapila
• Nā meaʻai lapaʻau
• Nā mea ʻono ʻono
• Nā kala ʻai
• Nā meaʻai i hana ʻia e nā ʻoihana liʻiliʻi
• Nā meaʻai ʻē aʻe i loaʻa ʻole ka nui o nā meaola āpau
• Kope a me ka tī maʻamau
• Hoʻomākaukau mākaukau e ʻai i ka meaʻai ma ka pūnaewele
• Nā meaʻai hale ʻaina
• Nā mea ʻala

E papa inoa manawaleʻa nā hale kūʻai i nā meaʻai nui. Hiki iā lākou ke hōʻike i ka ʻike pono no nā 20 mau huaʻai maka, nā mea kanu, a me nā iʻa kai. ʻO ka lepiliʻai pono no nā huahana maka pono hoʻokahi, e like me ka pipi o ka honua a me nā umauma moa, he manawaleʻa pū kekahi.

Inoa lepili; ʻIke kūpono

• Alakaʻi lepili meaʻai no nā kanakē
• Alakaʻi lepili ʻai no ka palaoa piha
• Heluhelu i nā lepili ʻai

ʻO ka leka uila uila o ka Pūnaewele Federal Federal. Mahele 101 Mea Hōʻailona Meaʻai. www.ecfr.gov/cgi-bin/text-idx?SID=c1ecfe3d77951a4f6ab53eac751307df&mc=true&node=pt21.2.101&rgn=div5. Hoʻohou i Pepeluali 26, 2021. Loaʻa iā Malaki 03, 2021.

Ramu A, Neild P. ʻAi a me ka meaʻai. I: Naish J, Syndercombe 'Aha D, hua. ʻEpekema Lapaʻau. ʻEkolu huaʻōlelo. Piladelapia, PA: Elsevier; 2019: chap 16.

ʻO ka pūnaewele US Food and Drug Administration. Ka lepiliʻai & meaʻai www.fda.gov/food/food-labeling-nutrisi. Hoʻohou i Ianuali 4, 2021. Loaʻa iā Pepeluali 18, 2021.

ʻO ka pūnaewele US Food and Drug Administration. ʻO ka lepili ʻoiaʻiʻo hou a hoʻomaikaʻi i ka pono - nā loli nui. www.fda.gov/media/99331/download. Hoʻohou Ianuali, 2018. Loaʻa iā Pepeluali 18, 2021.