Yadda ake karanta lakabin abinci
Wadatacce
- Bayanin abinci
- 1. Rabon
- 2. Calories
- 3. Kayan abinci
- 4. Kashi na darajar yau da kullun
- Jerin sinadaran
- Yadda za a zabi "mafi kyawun samfurin"
- Itivearin abinci
- 1. Dyes
- 2. Kayan zaki
- 3. Masu kiyayewa
- Yadda Ake Kwatanta Alamomin Abinci Daban Daban
Alamar abinci tsari ne na tilas wanda zai baka damar sanin kayan abinci na masana'antun da aka kirkira, tunda hakan yana nuna menene abubuwanda suke ciki da kuma yawan adadin da aka samo su, ban da sanar dasu waɗanne abubuwa ne aka yi amfani dasu wajan shirya su.
Karanta lakabin abinci yana taimaka maka sanin menene a cikin marufin, yana sauƙaƙa yanke shawara lokacin siyan samfuran masana'antu, tunda yana ba ka damar kwatanta samfura iri ɗaya da kimanta adadin abubuwan gina jiki da kake da su, bincika ko ya dace da samfurin lafiya ko a'a. Ta wannan hanyar, yana yiwuwa a sarrafa wasu kayan kiwon lafiya, kamar su ciwon sukari, ƙiba, hauhawar jini da rashin haƙuri, alal misali. Koyaya, karatun alamomin dole ne duk mutane suyi su don haɓaka halayensu na cin abinci da amfani.
Bayanai kan lakabin abinci na iya bambanta daga ƙasa zuwa ƙasa, amma mafi yawan lokuta yawan adadin mai, suga, idan ya ƙunshi alkama ko alamun gyada, goro ko almondi, alal misali, ana bayyana su, misali, tunda su ana alaƙa da alaƙar abinci.
Don fahimtar abin da ke kan lakabin, dole ne ku gano bayanan abinci mai gina jiki da kuma jerin abubuwan da ke ciki:
Bayanin abinci
Yawancin lokaci ana ba da bayanin abinci mai gina jiki a cikin tebur, inda zai yiwu a fara tantance sashin samfurin, adadin kuzari, yawan carbohydrates, sunadarai, mai, zaren, gishiri da sauran abubuwan abinci na zaɓi, kamar sukari, bitamin da kuma ma'adanai.
1. Rabon
Gabaɗaya, an daidaita sashin don sauƙaƙa kwatankwacin wasu samfuran makamantansu, tare da matakan gida, kamar yanki burodi 1, gram 30, kunshin 1, kukis 5 ko naúrar 1, misali, yawanci ana sanar dasu.
Rabon yana tasiri adadin adadin kuzari da duk sauran bayanan abinci na samfurin. A cikin abinci da yawa ana ba da teburin abinci mai gina jiki ta kowace hidima ko kuma kowane gram 100 na samfurin. Yana da mahimmanci a kula da wannan bayanin, saboda wani lokacin kayan da suke da'awar suna da adadin kuzari 50 kawai, na iya nufin cewa suna da adadin kuzari 50 a cikin 100 g, amma idan kunshin 200 g ne, yana nufin cewa za ku ci calories 100, maimakon 50.
2. Calories
Kalori shine yawan kuzarin da abinci ko kwayar halitta ke bayarwa don cika dukkan muhimman ayyukanta. Kowane rukuni na abinci yana ba da adadin adadin kuzari: gram 1 na carbohydrate yana ba da adadin kuzari 4, gram 1 na furotin yana ba da adadin kuzari 4 da gram 1 na kitse yana ba da adadin kuzari 9.
3. Kayan abinci
A cikin wannan sashin lakabin abinci, ana nuna adadin carbohydrates, fats, sunadarai, zare, bitamin da kuma ma'adanai da samfurin ya ƙunsa a kowane aiki ko kuma a kowace gram 100.
Yana da mahimmanci cewa a wannan zaman mutum ya mai da hankali kan adadin mai, tunda an sanar dashi adadin trans da kuma kitse mai abinci wanda yake da shi, ban da adadin cholesterol, sodium da sukari, yana da mahimmanci a rage yawan amfani da wadannan kayayyakin, tunda hakan na kara barazanar kamuwa da cututtukan da ba su dace ba.
Bugu da kari, yana kuma yiwuwa a lura da adadin sugars gaba daya, a dabi'ance a halin yanzu, a cikin abinci irin su madara ko 'ya'yan itace, kazalika da kari yayin aikin kere-kere.
Dangane da bitamin da kuma ma'adanai, yana da mahimmanci a duba irin gudummawar da suke bayarwa ga jiki, kasancewar cinye adadin bristle na wadannan kwayoyin halittar na iya rage barazanar wasu cututtuka da inganta lafiya. Saboda haka, idan mutum yana da wata cuta cewa ya zama dole a ƙara yawan amfani da kowane ɗayan waɗannan ƙananan ƙwayoyin, dole ne mutum ya zaɓi abin da yake buƙata a cikin adadi mai yawa, kamar misali a game da batun ƙarancin jini, wanda ya zama dole a ƙara amfani da shi na baƙin ƙarfe.
4. Kashi na darajar yau da kullun
Yawan ƙimar yau da kullun, wanda aka wakilta kamar% DV, yana nuna ƙididdigar kowane abinci a kowane abinci dangane da abincin kalori na 2000 a kowace rana. Sabili da haka, idan samfurin ya nuna cewa akwai 20% na sukari, yana nufin cewa kashi 1 na wannan samfurin yana ba da 20% na duka sukari wanda dole ne a sha shi yau da kullun.
Jerin sinadaran
Jerin abubuwan sinadaran yana nuna adadin abubuwan gina jiki da ke cikin abincin, tare da abubuwan da ke cikin su da yawa a gaba, ma'ana, jerin abubuwan sunadaran sun biyo tsarin raguwa.
Don haka idan a cikin kunshin cookies a cikin jerin abubuwan da ke cikin alamomin sukari ya fara zuwa, ku kasance a faɗake, saboda yawancinsa ya yi yawa. Kuma idan garin alkama yazo na farko a cikin burodin na gari, yana nuna cewa yawan garin na gari yana da girma sosai, don haka abincin bai zama cikakke ba.
Jerin abubuwan sinadaran da ke jikin tambarin kuma ya kunshi abubuwan karawa, dyes, abubuwan adana abubuwa da kuma kayan zaki da masana'antar ke amfani da su, wadanda galibi suna bayyana a matsayin bakuwar sunaye ko lambobi.
Dangane da sukari, ana iya samun sunaye daban-daban kamar su masarar masara, babban fructose syrup, ruwan 'ya'yan itace da aka maida hankali, maltose, dextrose, sucrose da zuma, misali. Duba matakai 3 don rage amfani da sukari.
Yadda za a zabi "mafi kyawun samfurin"
A cikin teburin da ke ƙasa muna nuna adadin da ya dace ga kowane ɓangaren samfurin, don haka ana ɗaukar lafiyarsa:
| Aka gyara | Nagari da yawa | Sauran sunaye don wannan bangaren |
| Adadin mai | Samfurin yana da ƙarancin mai lokacin da yake da ƙasa da 3 g a 100 g (a game da samfuran mai ƙarfi) da 1.5 g a 100 ml (a cikin ruwa) | Kitsen dabbobi / mai, kitse na nama, man shanu, cakulan, madara mai tauri, kwakwa, man kwakwa, madara, kirim mai tsami, ghee, man dabino, kayan mai, margarine, tallow, kirim mai tsami. |
| Kitsen mai | Samfurin yana da ƙananan adadin kitsen mai yayin da yake da 1.5 g akan 100 g (a game da daskararru) ko 0.75 g akan 100 ml (a cikin ruwa) da 10% makamashi. | |
| Trans fats | Ya kamata a guji abincin da ke ɗauke da ƙwayoyin rai. | Idan lakabin ya ce yana dauke da "kitsen mai mai dauke da sinadarin hydrogen", yana nufin yana dauke da kayan mai, amma kadan kadan, kasa da 0.5 g a kowane bangare na samfurin. |
| Sodium | Zai fi dacewa zaɓi kayan da ke ƙunshe da ƙasa da MG 400 na sodium. | Monosodium glutamate, MSG, gishirin teku, sodium ascorbate, sodium bicarbonate, sodium nitrate ko nitrite, gishirin kayan lambu, cirewar yisti. |
| Sugars | Yana da kyau a guji samfuran tare da fiye da 15 g na sukari a cikin 100 g. Abubuwan da suka dace sune waɗanda ke da ƙasa da 5 g a kowane 100 g. Samfurori dauke da ƙasa da 0.5 g a cikin 100 g ko ml ana ɗaukarsu "maras sukari". | Dextrose, fructose, glucose, syrup, zuma, sucrose, maltose, malt, lactose, ruwan kasa sugar, masara syrup, high fructose masara syrup, maida hankali ruwan 'ya'yan itace. |
| Fibers | Zaɓi abinci tare da 3g ko fiye da kowane aiki. | |
| Calories | Wani samfuri mai ƙarancin adadin kuzari ya ƙunshi ƙasa da 40 kcal a cikin 100 g (a game da daskararru) da ƙasa da adadin kuzari 20 cikin 100 ml (a cikin ruwa). | |
| Cholesterol | Samfurin yana da ƙananan cholesterol idan ya ƙunshi 0.02g akan 100 g (a cikin daskararru) ko 0.01 a kowace 100 ml (a cikin ruwa). |
Itivearin abinci
Itivearin abinci shine abubuwan da ake ƙarawa zuwa kayan don kiyaye ko haɓaka amincin su, sabo, ɗanɗano, ƙamshi ko kamannin su.
A halin yanzu, akwai damuwa da yawa game da yiwuwar cewa ƙari zai iya haifar da wasu matsalolin kiwon lafiya na dogon lokaci, kuma akwai ƙaruwa da bincike don nemo ƙarin halaye na lafiya da lafiya. Koyaya, daban-daban hukumomin kiyaye abinci suna da tsauraran ƙa'idoji akan yarda da kowane nau'in ƙari don amfanin ɗan adam.
Abubuwan da aka fi amfani da su na abinci sun haɗa da:
1. Dyes
Babban nau'ikan launukan roba da aka yi amfani da su sune: rawaya nº 5 ko tartrazine (E102); rawaya nº 6, rawaya maraice ko faɗuwar rana rawaya (E110); shuɗi nº 2 ko indigo carmine (E132); shuɗi mai lamba 1 ko shuɗi mai haske FCF (E133); kore No 3 ko koren sauri CFC (E143); azorubin (E122); erythromycin (E127); Red nº 40 ko Red Allura AC (E129); da ponceau 4R (E124).
Game da launuka na wucin gadi, akwai damuwa game da shan su, tunda suna da alaƙa da raunin jiki a cikin yara, kasancewar sun dace don guje wa abincin da ke dauke da su.
Mafi kyawun zaɓi shine zaɓin samfuran da ke ɗauke da rini na asalin halitta, manyan su kuwa sune: jan paprika ko paprika (E160c), turmeric (E100), betanine ko gwoza mai ƙamshi (E162), ɗamarar carmine ko mealybug (E120), lycopene ( E160d), kalar caramel (E150), anthocyanins (E163), saffron da chlorophylline (E140).
2. Kayan zaki
Abun zaki shine abubuwan da ake amfani dasu don maye gurbin sukari kuma ana iya samun su a ƙarƙashin zanen acesulfame K, aspartame, saccharin, sorbitol, sucralose, stevia ko xylitol.
Stevia wani ɗanɗano ne na zahiri wanda aka samo daga shuka Stevia Rebaudiana Bertonies, wanda a cewar wasu nazarin ilimin kimiyya na iya zama kyakkyawar madaidaiciya ga kayan zaki mai wucin gadi. Ara koyo game da fa'idar stevia.
3. Masu kiyayewa
Abubuwan adana abubuwa sune waɗanda ake ƙarawa zuwa abinci don rage lalacewar da kasancewar ƙananan ƙwayoyin cuta.
Daga cikin sanannun sanannun sunadaran nitrates da nitrites, waɗanda galibi ake amfani dasu wajen adana naman hayaƙi da naman alade, don hana haɓakar ƙwayoyin cuta masu haɗari. Bugu da kari, abubuwan adana abubuwa na taimakawa wajen ba da dandano mai gishiri da kuma jan launi da ke nuna su. Waɗannan abubuwan adana abubuwan suna da alaƙa da cutar kansa saboda suna iya haɓaka haɗarin ɓullo da ita a wasu halaye.
Ana iya gano nitrites da nitrates akan lakabin kamar sodium nitrate (E251), sodium nitrite (E250), potassium nitrate (E252) ko potassium nitrite (E249).
Wani sanannen mai kiyayewa shine sodium benzoate (E211), ana amfani dashi don hana ci gaban ƙwayoyin cuta a cikin abinci mai ƙaiƙayi, kamar su abubuwan sha mai laushi, ruwan lemon zaki, pickles, jam, kayan salatin, waken soya da sauran kayan ƙanshi. An danganta wannan sinadarin da cutar sankara, kumburi da hauhawar jiki a cikin yara.
Yadda Ake Kwatanta Alamomin Abinci Daban Daban
Don kwatanta samfuran, dole ne a kimanta bayanan abinci mai gina jiki don adadin kowane samfurin. Misali, idan tambarin nau'ikan burodi iri 2 ya ba da bayanai na gina jiki na buhun 50 g, to yana yiwuwa a kwatanta su biyun ba tare da yin wani lissafin ba. Koyaya, idan lakabin burodi ɗaya ya ba da bayanin na 50 g ɗayan kuma ya ba da bayanai na 100 g na burodi, ya zama dole a yi daidai don kwatanta samfuran biyu da kyau.
Learnara koyo game da karanta alamun a cikin bidiyo mai zuwa:
Yaba
Yadda za a Dakatar da Farantawa Mutane (kuma Duk da haka Zama da Nishaɗi)
