Sida loo akhriyo calaamadaha cuntada
waxa ay dhab ahaantii ka dhigan yihiin "wax yar", "la'aan sonkor lagu daray" iyo "barkin badan" sida loo isbarbardhigo alaabta 100 g, iyo saddex khiyaano oo ay soo saarayaashu u isticmaalaan inay qariyaan kalooriyada.
Calaamadda waa meesha kaliya ee ku qoran runta. Wax kasta oo kale waa naqshad.
Waxaa lagu akhriyaa 100 g halkii, ma aha halkii qayb
Soo saarayaashu waxay doortaan "qayb" oo tirada u muuqata mid wanaagsan 25 g oo chips ah ama "badh ka mid ah baakada". Isbarbardhigga ayaa macno leh oo keliya 100g, maxaa yeelay taasi waa cabirka la wadaago.
Amarka waxyaabaha la isku daro
Waxyaabaha la isku daray waxaa lagu taxay miisaanka, ugu horeyn inta badan. Haddii sonkorta (ama sirobka gulukooska, dextrose, maltodextrin, juice concentrate) ay ka mid tahay saddexda ugu horeysa, badeecada badanaa waa macaan, wax kasta oo hore ee baakada lagu sheego.
Macnaha sheegashada
- "Nuur" 30 30% ka yar tii asalka ahayd, ma ahan "calorie yar". Mayonese fudud ayaa weli leh 350 kcal 100 g.
- "Ma jiro sonkor lagu daray" ma jirin sonkor lagu shubay, laakiin waxay si dabiici ah u jiri kartaa (juice, malab, diirran).
- "Barootin badan" ugu yaraan 20% tamarta ka soo baxa borotiinka. Baararka borotiinka waxay inta badan leeyihiin kalooriyo badan sida baararka shukulaatada.
- "Xaabo badan" ugu yaraan 6 g oo fiber ah 100 g. mid ka mid ah sheegashooyinka yar ee runtii wax qiimo leh.
Saddex khiyaanood oo lagu ogaan karo
- Qaybta yaryar. "99 kcal oo kaliya" oo ah 22 g oo baakad ah.
- Dufanka qarsoon ee alaabta "ku habboon". Cuntada la isku qurxiyo, baararka qumbaha iyo biskudyada "caafimaadka leh" waxay inta badan ku jiraan 25 g oo baruur ah 100 g.
- Sonkorta toban magac ah liiskaas oo keliya si aysan midkoodna ugu dhicin kaalinta koowaad.
Tijaabada degdegga ah ee dukaanka
Bal eeg saddex tiro oo 100g ah: kalooriyada, sonkorta, borotiinkawaa wax aad u fiican .
- Cunto lagu kariyo: sonkorta ka yar 6 g/100 g, borotiinka ka badan 5 g/100 g = doorasho wanaagsan.
- Kibista: fiber ka badan 5 g/100 g.
- Cuntada diyaar ah: borotiinka ka badan 10 g/100 g in loo tiriyo cunto halkii laga tiri lahaa cunto la raaco.
Qoraalka gaaban
- Had iyo jeer isbarbardhig 100 g.
- Saddexda maaddo ee ugu horeeya waxay kuu sheegaan waxa badeecada runtii tahay.
- "Light" iyo "no added sugar" ma aha isku mid sida calorie yar.
- Kaloriyada, sonkorta, borotiinka saddex lambar iyo go'aanka ayaa la gaaray.
Macluumaad guud, talo caafimaad maaha. Haddii aad qabtid xaalad caafimaad ama xanuun, la hadal dhakhtarkaaga ka hor intaadan bedelin qaabka aad jimicsiga u sameyso.
