Gabatarwa
Lokacin zabar samfuran abinci a cikin kantin sayar da kayayyaki da bayyanar samfuran, ya zama dole a kula da bayanai game da masana'anta, abun da ke cikin samfurin, ƙimar abinci mai gina jiki, da sauran bayanan da aka nuna akan marufi, wanda kuma 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 | 328 kcal |
sunadaran | 0.8 g |
fats | 0 g |
carbohydrates | 80.3 g |
Water | 17.4 g |
fiber | 0 g |
Organic acid | 1.2 g |
Alamar glycemic | 80 |
Caloric 1 karamin cokali: 30 kcal 1 tablespoon: 98 da adadin kuzari |
Bitamin:
bitamin | Chemical name | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
Vitamin A | kwatankwacin Retinol | 0 mcg | 0% |
Vitamin B1 | thiamin | 0.01 MG | 1% |
Vitamin B2 | Riboflavin | 0.03 MG | 2% |
Vitamin C | maganin ascorbic acid | 0 MG | 0% |
Vitamin E | tocopherol | 0 MG | 0% |
Vitamin B3 (PP) | Niacin | 0.4 MG | 2% |
Vitamin B5 | Pantothenic acid | 0.13 MG | 3% |
Vitamin B6 | pyridoxine | 0.1 MG | 5% |
Vitamin B9 | folic acid | 15 .g | 4% |
Ma'adanai abun ciki:
ma'adanai | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
potassium | 36 MG | 1% |
alli | 14 MG | 1% |
magnesium | 3 MG | 1% |
phosphorus | 18 MG | 2% |
sodium | 10 MG | 1% |
Iron | 0.8 MG | 6% |
aidin | 2 MG | 1% |
tutiya | 0.09 MG | 1% |
Copper | 60 mcg | 6% |
sulfur | 1 MG | 0% |
Fluoride | 100 mcg | 3% |
manganese | 0.03 MG | 2% |
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Kammalawa
Don haka, fa'idar samfurin ya dogara da rarrabuwarsa da buƙatunku na ƙarin sinadarai da abubuwan haɗin gwiwa. Don kada ku ɓace a cikin duniya mara iyaka, kar ku manta cewa abincinmu yakamata ya kasance akan sabbin abinci da ba a sarrafa su kamar kayan lambu, 'ya'yan itatuwa, ganye, berries, hatsi, legumes, da abun da ke ciki, wanda baya buƙatar koya. Don haka ƙara ƙarin abinci sabo a cikin abincin ku.