He hoʻolaha ke alo o kahi ʻōmole. "Maoli loa," "hana ʻia me ka hua maoli," "kumu maikaʻi o ka momona," ma ke kālā ʻano ʻoluʻolu ma luna o kahi puka ʻana o ka lā. ʻO ke kua o ka ʻōmole kahi e noho ai ka moʻolelo maoli, ma kahi pahu maʻalahi i hoʻolālā ʻole ʻia e hana iā ʻoe e manaʻo i kekahi mea. ʻO kēlā pahu ka lepili ʻIke Meaʻai (Nutrition Facts), a ʻo ke aʻo ʻana e heluhelu iā ia kekahi o nā mea hāʻawi mana māʻalahi loa āu e hiki ke hana no kāu ʻai ʻana.
ʻAʻole pono ʻoe e hoʻopaʻa naʻau i nā helu a helu i kekahi mea. Pono wale ʻoe e ʻike i nā wahi ʻehā a ʻelima paha e pono ai kou mau maka e hāʻule, a me ko lākou ʻano.
E hoʻomaka ma luna: ka nui o ka pā ʻai (serving size)
Hilinaʻi nā mea ʻē aʻe a pau ma ka lepili i kēia laina hoʻokahi, a ʻo ia ka laina a ka poʻe e lele ai. ʻO ka nui o ka pā ʻai, a me nā pā ʻai i loko o ka ʻōmole ma luna pono ona, e hoʻonoho i nā kumu no kēlā me kēia helu ma lalo.
Eia ka mea pono e hopu. ʻAʻole he ʻōlelo aʻo ka nui o ka pā ʻai e pili ana i ka nui o kāu mea e ʻai ai. He nui kūlike i hoʻohana ai ka mea hana e hōʻike ai i nā helu. He ʻeke chips liʻiliʻi e ʻike ʻia he hoʻokahi mea ʻai, hiki ke hōʻike i "2.5 pā ʻai." ʻO ia hoʻi, inā ʻoe ʻai i ka ʻeke holoʻokoʻa (a ʻo wai ka mea kūʻai i kahi ʻeke liʻiliʻi e ʻai i ka hapalua), e hoʻonui ʻoe i kēlā me kēia helu ma lalo me ka 2.5. ʻO nā kālolī, ka paʻakai, nā mea a pau. He nui nā meaʻai e ʻike ʻia he kūpono ma ka lepili akā ke peʻe wale nei ma hope o ka nui pā ʻai liʻiliʻi.
No laila, e nīnau mua mau: ʻehia ka nui aʻu e ʻai maoli ai, ke hoʻohālikelike ʻia me hoʻokahi pā ʻai? A laila e heluhelu i ke koena me kēlā helu i ka noʻonoʻo.
Nā kālolī, a laila nā papa pōkole ʻelua
Haʻi nā kālolī iā ʻoe i ka nui o ka ikehu i loko o hoʻokahi pā ʻai. He pono, akā ʻo ia wale nō he helu pohū. Hiki i kahi piha lima o nā hua a me kahi piha lima o ke kanakē ke pae ma kahi kokoke i ka helu kālolī like a hana i nā mea ʻokoʻa loa i loko o kou kino. No laila, e nānā wikiwiki i nā kālolī, a laila e hoʻomau aku i ka ʻāpana e haʻi ana iā ʻoe e pili ana i ka maikaʻi.
Ma lalo o nā kālolī, hoʻokaʻawale ʻia nā meaʻai i ʻelua hui, a he pololei maoli ka FDA e pili ana i kēlā me kēia.
E ʻai liʻiliʻi i kēia mau mea: ka momona kūpaʻa (saturated fat), ka paʻakai, a me nā kō i hoʻohui ʻia. ʻAi nui ka hapa nui o kākou i nā mea ʻekolu, a i ka manawa lōʻihi, hoʻopaʻa pili ʻia lākou me nā pilikia olakino maoli. He laina kōkua loa ka "kō i hoʻohui ʻia," no ka mea hoʻokaʻawale ʻo ia i ke kō i ninini ʻia mai ke kō e noho maoli ana i loko o ka meaʻai, e like me ke kō i loko o ka waiū maoli a i ʻole ka hua.
E ʻai lawa i kēia mau mea: ka fiber meaʻai, ka huaola D (vitamin D), ka calcium, ka hao, a me ka potassium. Nele ka hapa nui o kākou i kēia mau mea, a he māʻalahi ke ʻai liʻiliʻi me ka ʻike ʻole.
ʻAʻole pono ʻoe e kaupaona i nā papa ʻelua me kahi mīkini helu. E nānā wale i ka hilinaʻi ʻana o kahi meaʻai i nā mea āu e makemake nui ai a i nā mea āu e makemake liʻiliʻi ai.
Ka pōkole e māmā koke ai: %DV
Ma ka ʻaoʻao ʻākau o ka lepili, aia kahi kolamu o nā pākēneka, ʻo ka Pākēneka Waiwai i kēlā me kēia Lā (Percent Daily Value). ʻO kēia ka ʻāpana e hoʻololi ai i ka heluhelu lepili mai he hana kaumaha i kahi nānā wale. Hana ka %DV i ka helu nāu, e hōʻike ana i ka nui o ka hāʻawi ʻana o hoʻokahi pā ʻai i ka pono o hoʻokahi lā maʻamau no kēlā me kēia meaʻai.
Aia kekahi loina maʻalahi mai ka FDA e kūpono ke hoʻopaʻa naʻau:
ʻO ia ke akamai holoʻokoʻa. Makemake ʻoe i nā meaʻai he kiʻekiʻe (20% a ʻoi aʻe) i nā mea maikaʻi e like me ka fiber a me ka potassium, a he haʻahaʻa (5% a emi paha) i nā mea e kaupalena ai e like me ka paʻakai a me ka momona kūpaʻa. E nānā i nā pākēneka, e ʻike i ko lākou hilinaʻi ʻana, ua pau. ʻAʻole pono he puke memo.
He huaʻōlelo wikiwiki e pili ana i ka helu 2,000-kālolī i paʻi ʻia ma kahi kokoke i lalo: he kiko kuhikuhi wale nō ia no nā pākēneka, ʻaʻole he pahuhopu nou ponoʻī. Hilinaʻi kāu pono maoli i kou makahiki, kou nui, a me ka nui o kou hana. He pono mau ka %DV ma ke ʻano he alakaʻi pili ʻoiai ma hea kāu helu ponoʻī e hāʻule ai.
He nānā ʻoiaʻiʻo māmā
He mea hana nā lepili, ʻaʻole he hoʻoholo. He maikaʻi loa lākou no ka hoʻohālikelike ʻana i ʻelua huahana like ma ka papahele, ʻelua palaoa, ʻelua cereal, ʻelua hoʻomoʻa pasta, a ʻike i ka mea i mālie ʻoi aku ka liʻiliʻi o ka paʻakai a ʻoi aku ka fiber. ʻAʻole i hana ʻia lākou e hoʻolilo i kahi ʻaina i hoʻoikaika helu kālā a i ʻole ka ʻai ʻana i kahi mea e hopohopo ai ʻoe. ʻO nā meaʻai holoʻokoʻa e like me kahi ʻāpala a i ʻole kahi ʻeke pī maloʻo, he mau lepili māʻalahi a maikaʻi loa ko lākou, a he lepili ʻole paha e heluhelu ai.
A inā ke mālama nei ʻoe i kahi maʻi e like me ka maʻi kō, ke koko piʻi kiʻekiʻe, a i ʻole nā pilikia puʻupaʻa, a i ʻole ke hana nei ʻoe i kou pilina me ka meaʻai, hiki i kahi loea meaʻai i kākau inoa ʻia (dietitian) a i ʻole kāu kauka ke kōkua iā ʻoe e hoʻohana i kēia mau helu ma ke ʻano e kūpono ai i kou ola. Hāʻawi ka lepili iā ʻoe i nā ʻoiaʻiʻo. Kōkua ka loea kūpono iā ʻoe e hoʻoholo i ka mea e hana ai me lākou.
I ka manawa aʻe āu i loko o ka lumi kuke, e hoʻohuli i hoʻokahi ʻōmole. E ʻimi i ka nui pā ʻai, a laila e holo i kou maka ma lalo o ka kolamu %DV. E ʻoi aku kou ʻike e pili ana i kāu ʻaina ahiahi i loko o ʻumi kekona ma mua o ka mea a ke alo o ka pahu i makemake ai e haʻi iā ʻoe.
Nā kumu
- FDA, How to Understand and Use the Nutrition Facts Label
- FDA, The Lows and Highs of Percent Daily Value on the Nutrition Facts Label
- National Institute on Aging / NIH, How To Read Food and Beverage Labels