Gabatarwa
Lokacin zabar kayayyakin abinci a cikin kantin sayar da kayayyaki da bayyanar samfurin, ya zama dole a kula da bayanai game da masana'anta, abubuwan da ke cikin samfurin, ƙimar abinci mai gina jiki, da sauran bayanan da aka nuna akan marufi, wanda shima yana da mahimmanci ga mabukaci. .
Karanta kayan aikin a kan marufi, zaku iya koyon abubuwa da yawa game da abin da muke ci.
Ingantaccen abinci mai gina jiki shine aiki koyaushe akan kanka. Idan da gaske kuna son cin abinci mai ƙoshin lafiya, ba ƙarfin ƙarfin kawai za a ɗauka ba har ma da ilimi - aƙalla, ya kamata ku koyi yadda ake karanta alamomi da fahimtar ma'anoni.
Abun ciki da abun cikin kalori
| Gida na gina jiki | Abun ciki (a kowace gram 100) |
| Kalori | 40 kcal |
| sunadaran | 2.5 g |
| fats | 0.5 g |
| carbohydrates | 6.3 Art |
| Water | 85.5 g |
| fiber | 2.8 Art |
| Organic acid | 0.1 g |
| Alamar glycemic | 10 |
Bitamin:
| bitamin | Chemical name | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
| Vitamin A | kwatankwacin Retinol | 750 mcg | 75% |
| Vitamin B1 | thiamin | 0.03 MG | 2% |
| Vitamin B2 | Riboflavin | 0.1 MG | 6% |
| Vitamin C | maganin ascorbic acid | 100 MG | 143% |
| Vitamin E | tocopherol | 1.7 MG | 17% |
| Vitamin B3 (PP) | Niacin | 1.4 MG | 7% |
| Vitamin B5 | Pantothenic acid | 0.25 MG | 5% |
| Vitamin B6 | pyridoxine | 0.15 MG | 8% |
| Vitamin B9 | folic acid | 27 mcg | 7% |
Ma'adanai abun ciki:
| ma'adanai | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
| potassium | 335 MG | 13% |
| alli | 223 MG | 22% |
| magnesium | 70 MG | 18% |
| phosphorus | 93 MG | 9% |
| sodium | 43 MG | 3% |
| Iron | 1.6 MG | 11% |
| tutiya | 0.91 MG | 8% |
| Copper | 146 .g | 15% |
| manganese | 1.26 MG | 63% |
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Kammalawa
Sabili da haka, amfanin samfurin ya dogara da rarrabuwa da buƙatarku don ƙarin abubuwan haɗin da abubuwan haɗin. Don kar a ɓace a cikin layin duniya mara iyaka, kar a manta cewa abincinmu ya kamata ya dogara da sabo da abinci mara kyau kamar su kayan lambu, 'ya'yan itatuwa, ganye,' ya'yan itace, hatsi, ,anƙolin abinci, abin da ba ya buƙatar koya. Don haka kara karin sabo a abincinka.