Afotusɛm ntiantia
- Check the serving size before anything else.
- Remember 5% is low and 20% is high on the %DV column.
- Aim low on sodium and added sugars, high on fiber.
Adetɔn anim no yɛ dwadi-nkrɔmma. "Ɛyɛ abɔde ankasa," "wɔde aduaba ankasa na ɛyɛe," "ɛyɛ protein kwan pa," wɔ atwerɛ a ɛyɛ fɛ mu wɔ owia a ɛrepue so. Adetɔn akyi no na asɛm ankasa no te, wɔ adaka a ɛho da hɔ a obiara annyɛ no sɛ ɛmma wo nte biribi nka mu. Saa adaka no ne Aduan Ho Nokwasɛm (Nutrition Facts) krataa no, na sɛ wusua sɛnea wobɛkenkan a, ɛyɛ nneɛma a ɛma wo tumi komm a wubetumi ayɛ ama wʼadidi no mu baako.
Ɛho nhia sɛ woma akontaabu tena wo tirim anaa wobu biribiara. Nea ɛsɛ sɛ wuhu ara ne mmeae anan anaa anum a ɛsɛ sɛ wʼani tɔ so, ne nea ɛkyerɛ.
Fi soro hɔ: serving size (kyɛfa kɛse)
Nea aka biara a ɛwɔ krataa no so no gyina saa nkyɛmu baako yi so, na ɛyɛ nkyɛmu a nkurɔfo tra. Serving size no, ne servings per container a ɛwɔ atifi pɛɛ no, na ɛto nkyerɛkyerɛ ma akontaabu biara a ɛwɔ ase.
Nea ɛsɛ sɛ wukyere mu ni. Serving size no nyɛ afotu a ɛkyerɛ dodow a ɛsɛ sɛ wudi. Ɛyɛ dodow a wɔahyehyɛ a osiani no de ka akontaabu no. Chips kotoku ketewa a ɛte sɛ aduan baako bi betumi akyerɛ "serving 2.5." Eyi kyerɛ sɛ, sɛ wudi kotoku no nyinaa a (na hena na ɔtɔ kotoku ketewa sɛ ɔbɛwe fa?), woma akontaabu biara a ɛwɔ ase no bɔ 2.5. Calorie no, sodium no, ne ne nyinaa. Aduan pii a ɛte sɛ ɛfata wɔ krataa no so no de wɔn ho ahintaw serving size ketewa akyi kɛkɛ.
Enti bisa kan bere nyinaa: dodow ahe ankasa na merebedi, sɛ wɔde toto serving baako ho a? Afei kenkan nea aka no a saa akontaabu no wɔ wʼadwene mu.
Calorie, na afei nhwehwɛmu tiawa abien no
Calorie kyerɛ wo ahoɔden dodow a ɛwɔ serving baako mu. Mfaso wɔ so, nanso ɛno nkutoo a ɛyɛ akontaabu a emu nna hɔ. Nnuasea ma baako ne aduankyew ma baako betumi abɛn calorie dodow koro na ayɛ nneɛma a ɛsɛsɛ koraa wɔ wo nipadua mu. Enti hwɛ calorie no kakra, na afei kɔ so kɔ ɔfa a ɛka su ho asɛm kyerɛ wo no.
Calorie no ase no, aduan mu nnuan no kyɛ mu fa mmienu, na FDA ka no pefee a ɛyɛ anigye sɛ ɛhe ne ɛhe.
Di eyinom kakraa bi: srade a ɛyɛ den (saturated fat), sodium, ne asikre a wɔde aka ho (added sugars). Yɛn mu dodow no ara di yeinom nyinaa abiɛsa dodo dada, na bere kɔ a, wɔn ne akwanhyia a ɛyɛ den ankasa wɔ akwahosan mu bata. "Asikre a wɔde aka ho" yɛ nkyɛmu a mfaso wɔ so paa, efisɛ ɛtetew asikre a wɔahwie agu mu fi asikre a ɛwɔ aduan no mu fi awosu mu, te sɛ asikre a ɛwɔ nufusu fitaa anaa aduaba mu.
Di eyinom yiye: fiber a ɛwɔ aduan mu, vitamin D, calcium, dadeɛ (iron), ne potassium. Yɛn mu dodow no ara di yeinom kakraa bi, na ɛyɛ mmerɛw sɛ obi bedi kakraa bi a ɔnhu.
Ɛho nhia sɛ wode kalkuleta kari nhwehwɛmu abien no. Hwɛ kɛkɛ sɛ aduan bi kɔ nneɛma a wopɛ pii no fa anaa nneɛma a wopɛ kakra no fa.
Ɔkwan tiawa a ɛma ɛyɛ ntɛm ara: %DV
Krataa no nifa so no, akontaabu a wɔde nkyɛmu kyerɛ (percentage) kolom bi wɔ hɔ, ɛno ne Percent Daily Value (Da Biara Bo Nkyɛmu). Eyi ne ɔfa a ɛma krataa kenkan dane fi adwumaden kɔ ani tɔ so kɛkɛ. %DV no yɛ akontaabu no ma wo, na ɛkyerɛ dodow a serving baako de ka da koro mu nea ɛsɛ sɛ wunya wɔ aduankoraa biara mu ho.
Mmara tiawa bi wɔ hɔ a efi FDA a ɛfata sɛ woma ɛtena wo tirim:
Ɛno ne nyansa no nyinaa. Wopɛ aduan a ɛkɔ soro (20% anaa nea ɛboro saa) wɔ nneɛma pa te sɛ fiber ne potassium mu, na ɛba fam (5% anaa nea ɛwɔ fam) wɔ nneɛma a ɛsɛ sɛ wode tew so te sɛ sodium ne saturated fat mu. Hwɛ nkyɛmu no, hyɛ baabi a ɛkɔ no nso, na awie. Nhoma nhia.
Asɛm tiawa fa calorie 2,000 a wɔatintim no abɛn ase pɛɛ no ho: ɛyɛ nkyerɛkyerɛ gyinabea ma nkyɛmu no kɛkɛ, ɛnyɛ botae ma wʼankasa. Wo nea wuhia ankasa no gyina wo mfe, wo kɛse, ne sɛnea woyɛ adwuma no so. %DV no da so ara wɔ mfaso sɛ akwankyerɛ a ɛde toto ho ɛmfa ho baabi a wʼankasa wo dodow no si.
Nokware ho nkae a ɛyɛ brɛoo
Krataa yɛ adwinnade, ɛnyɛ atemmu. Ɛyɛ papa paa sɛ wode bɛto nneɛma abien a ɛsɛ ho wɔ apaaso so, paanoo abien, cereal abien, pasta sauce abien, na woahu nea ɛkura sodium kakra anaa fiber pii komm. Wɔanyɛ no sɛ ɛnnane aduan adi nkae sika nhwehwɛmu anaa ɛmma adidi nyɛ biribi a wo werɛ how. Aduan a ɛyɛ mu nyinaa te sɛ aprɛ anaa adua a awo a wɔde agu kotoku mu no taa wɔ krataa a ɛhɔ da sen biara, anaa wonni krataa biara a wobɛkenkan koraa.
Na sɛ woresɛw yare bi te sɛ asikyiretumu (diabetes), mogya mmoroso (high blood pressure), anaa sawa ho haw, anaa woreyɛ adwuma wɔ wo ne aduan ntam abusuabɔ ho a, dietitian a wɔakyerɛw ne din (registered dietitian) anaa wo dɔkota betumi aboa wo ma wode saa akontaabu no adi dwuma wɔ ɔkwan a ɛfata wʼasetena so. Krataa no de nokwasɛm no ma wo. Onipa a ɔfata no boa wo ma wusi gyinae wɔ nea wode bɛyɛ ho.
Bere a edi hɔ a wowɔ mukaase no, dane adetɔn baako. Hwehwɛ serving size no, na afei fa wʼani fa %DV kolom no so. Wubehu wʼanwummere aduan no ho ade pii wɔ sima du mu sen nea adaka no anim no pɛɛ sɛ ɛka kyerɛ wo da.
Nea efi
- 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