Gabatarwa
Lokacin zabar kayayyakin abinci a cikin kantin sayar da, ban da bayyanar samfurin, wajibi ne 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 kuma yana da mahimmanci. ga mabukaci.
Karatun kayan da ke cikin marufin, 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 | 72 kcal |
| sunadaran | 9 grams |
| fats | 2 Art |
| carbohydrates | 4.5 g |
| Water | 82.7 g |
| fiber | 0 g |
| cholesterol | 50 MG |
Bitamin:
| bitamin | Chemical name | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
| Vitamin A | kwatankwacin Retinol | 85 mcg | 9% |
| Vitamin B1 | thiamin | 0.15 MG | 10% |
| Vitamin B2 | Riboflavin | 0.19 MG | 11% |
| Vitamin C | maganin ascorbic acid | 3 MG | 4% |
| Vitamin E | tocopherol | 0.9 MG | 9% |
| Vitamin B3 (PP) | Niacin | 3.5 MG | 18% |
Ma'adanai abun ciki:
| ma'adanai | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
| potassium | 220 MG | 9% |
| alli | 60 MG | 6% |
| magnesium | 40 MG | 10% |
| phosphorus | 140 MG | 14% |
| sodium | 90 MG | 7% |
| Iron | 6.2 MG | 44% |
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Kammalawa
Sabili da haka, amfanin samfuri ya dogara da rarrabuwa da buƙatarku don ƙarin abubuwan haɗi da abubuwan haɗin. Don kar a ɓace a cikin duniya mara iyaka ta lakafta, kar a manta cewa abincinmu ya kamata ya dogara da sabo da abinci mara ƙuna kamar su kayan lambu, 'ya'yan itatuwa, ganye,' ya'yan itace, hatsi, ƙwarya, abin da ba ya bukatar ya zama koya. Don haka kawai ƙara ƙarin sabo abinci a abincinku.