Gabatarwa
Lokacin zabar kayayyakin abinci a cikin shago da bayyanar samfurin, ya zama dole a kula da bayanai game da mai sana'anta, kayan aikin, kayan abinci, da sauran bayanan da aka nuna akan marufin, 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 | 213 kcal |
| sunadaran | 6.5 Art |
| fats | 6.6 Art |
| carbohydrates | 31.6 Art |
| Water | 50.7 g |
| fiber | 2.5 g |
| cholesterol | 16 MG |
| Organic acid | 0.3 g |
| Alamar glycemic | 62 |
Bitamin:
| bitamin | Chemical name | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
| Vitamin A | kwatankwacin Retinol | 22 mcg | 2% |
| Vitamin B1 | thiamine | 0.15 MG | 10% |
| Vitamin B2 | Riboflavin | 0.1 MG | 6% |
| Vitamin C | maganin ascorbic acid | 0 MG | 0% |
| Vitamin E | tocopherol | 2.4 MG | 24% |
| Vitamin B3 (PP) | Niacin | 2.3 MG | 12% |
Ma'adanai abun ciki:
| ma'adanai | Abun ciki a cikin gram 100 | Yawan yawan abin da ake buƙata na yau da kullun |
| potassium | 173 MG | 7% |
| alli | 23 MG | 2% |
| magnesium | 33 MG | 8% |
| phosphorus | 125 MG | 13% |
| sodium | 446 MG | 34% |
| Iron | 1.3 MG | 9% |
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Kammalawa
Sabili da haka, amfanin samfurin ya dogara da rarrabuwa da buƙatarku don ƙarin abubuwan haɗi da abubuwan haɗin. Don kar a ɓace a cikin layin iyaka na duniya, kar a manta cewa abincinmu ya kamata ya dogara da sabo da abinci mara tsari kamar kayan lambu, 'ya'yan itatuwa, ganye, berries, hatsi, hatsi, kayan aikinsu baya buƙatar koya. Don haka kara karin abinci sabo a abincinku.
