K.O.中🐼加🍁食品标签，做自己的营养师

2019-01-27 本文已影响33人三木水儿

大噶好啊，今天的主题是关于如何使用食品标签 (Food Label)上的信息合理选购食品。

现在食品包装都越来越好看和高级，包装袋上也有越来越多的声明，比如说“低脂”、“低糖”和“高纤维”等等。看到这些，你可能会不由自主地觉得它们属于健康食品。

营养君想告诉你，不要太早下结论，比声明更重要的是食品包装上的那个小表格 -- “食品营养成分表” (以下简称营养表)。今天营养君就来教你如何使用营养表来选择最健康的小零食！

小提示：中国 🐼 和加拿大 🍁 的“食品营养成分表”是有区别的哦。以下会进行对比和讲解。

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食用份量 Serving Size

阅读营养表的第一步是确认食用份量。

这个表格列出的所有数值都是基于这个数量单位的。

比如说：一包100克的薯片标注的份量是50克，那么表上列出的营养成分都是你吃下半包所摄取的#要算整包的就要乘于2#.

The first step in reading the nutrition facts table is to confirm the serving size. All the values listed in this table are based on this quantity unit. For example, a pack of 100g of potato chips is using 50g as the serving size, so the nutrients listed in the table are the ones you get from a half pack.#To count the whole package, multiply the values by 2#.

🐼 不同类型的食品标注的份量各有所异，通常会使用100克，毫升或独立包装。Different types of foods are labelled with different serving sizes. The ones most often used are 100g, ml or individual packages.

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🍁 经过2017年的改革，卫生局提高了相似食品份量单位的一致性。比如，所有品牌的果汁都需用250毫升为单位以方便比对。这个单位的实用性也得到了提高，更加贴近我们一次性会食用的份量。After the reformation in 2017, Health Canada emphasized the consistency of serving sizes for similar food items. For example, all brands of juice should use 250 ml as serving size for easy comparison. These units are also improved in order to be more realistic, reflecting the amount we typically eat at once.

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营养素参考值 NRV％ (Nutrient Reference Values)

🐼 这个用百分比列出的数值, 有利于比较营养素成分的含量（4岁以下儿童和孕妇食品除外）。

简单来说，它代表了一份食品给予的营养素，在每日总需求量中占的比列。

让我们回到薯片的例子，表格上标注：每20g的薯片含有200mg的钠（盐），行末的营养素参考值是10%。那么，你每吃20g薯片，所摄取的钠含量是200mg，也是你一天所需要的10%。

不过呢，不同的体质每日的需求量也是不同的。这个参考值是根据健康成年人的需求来计算的，孩子、孕妇、疾病患者、运动员等等则会另有所需。

NRV is listed as a percentage. It is useful for comparing the nutritional content of food items (except for children under 4 years old and pregnant women).

In other words, it represents the ratio of nutrients given by a portion of food to our total daily need. Back to the example of potato chips, information from the table says 200g of sodium (salt) per 20g of chips, and NRV% is 10%.

Then every time you eat 20g of chips, the amount of sodium you get is 200mg, which is 10% of what you need in a day. However, this reference value is calculated based on the needs of healthy adults. Children, pregnant women, sick patients, athletes and so on have different nutrition requirements.

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🍁 同样的理念在加国也适用，不过用了另一个名称：每日百分比值 Percent Daily Values。

为了助于购买者理解，表格底部加入了一句脚注：5%或更少是很少，15%或更多是很多。

如果一个产品含有某种营养素的20%，那它就是这个营养素的良好供应者。像牛奶是钙的良好供应者 (250ml含有30%），可也是铁的不良好供应者 (250ml含有0%)。

The same concept applies in Canada, but another name is used: Percent Daily Values (%DV). To facilitate the costumers’ comprehension, a footnote is added at the bottom of the table: 5% or less means a little, 15% or more means a lot. If a product contains 20% of a certain nutrient, then it’s a good source of a certain nutrient. For example, milk is a good source of calcium (30% in 250ml), but also a poor source of iron ( 0% in 250ml).

https://images.medicaldaily.com/sites/medicaldaily.com/files/2014/11/02/nutrition-facts-label.jpg

能量 Calories

食物给予的能量，是维持我们生命的基本，也是购买时收到关注最多的数值。当摄入超过我们的需求时体重会增加，而少于需求时体重会减少。

The energy provided by food is the foundation of our lives. People also give it more attention when they purchase food. If our intake exceeds our need, body weight will increase. Conversely, when intake is less than need, the weight will decrease.

🐼 在国内，能量单位以千焦(kJ)为记。对卡路里(kcal)比较熟悉的朋友可以用以下公式来换算：

#为了快速计算，用4就可以啦#

🍁 加拿大的卡路里所用单位是kcal，并且是整个营养表中字体最大的数据，凭实力吸引着你的目光。The unit used in Canada is kcal. It is written with the largest font in the entire table.

接下来营养君要开始讲解表格中的核心营养素 (Core Nutrients) 了，也就是按照规定必须包含的也是最重要的营养素了。中国卫生部要求了蛋白质、脂肪、碳水化合物和钠，并以粗体字加以醒目。加拿大卫生部要求了蛋白质、脂肪、胆固醇、碳水化合物、钠、钾、钙和铁。

蛋白质 Protein

以克为单位，蛋白质是人体中重要的物质，有助于骨骼、肌肤、血液等众多组织的生长。

Units are in grams. Protein is an important substance in the human body, which contributes to the growth of tissues such as bones, skin, and blood

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脂肪 Fat

脂肪的功能同样多样化和必不可缺，并可提供大量的能量。对人体的功效取决于份量和类别。

The function of fat is equally diverse and indispensable. It provides lots of energy. The usefulness of fat on the human body is dependent on the quantity and the type.

🐼 脂肪可分为以下两类：