44+ cikakkun abinci na tsiro tare da sinadarai a kowace gram 100, yadda ake amfani da su a girki, abubuwan da suka dace da juna, da kuma maye gurbin abinci na dabba — littafin aiki don girki, shirya abinci, da karanta lakabi.
watau dal, masoor, puy
Waken da ake dafawa da sauri, yana cike da sinadarin gina jiki na shuka, iron da folate. Kore, ruwan kasa, ja da baƙi sun dace da miya, curry da salati.
watau garbanzo, chana
Waken da yake da ɗanɗano na goro, mai yawan amfani wanda ke tushen hummus, falafel, chana masala da miya da yawa a cikin Bahar Rum, Gabas ta Tsakiya da Kudancin Asiya.
Waken da yake da nama, mai yawan ma'adanai wanda ke da muhimmanci a abincin Latin Amurka — daga shinkafa da wake na Cuba zuwa feijoada na Brazil.
watau rajma
Waken ja mai ƙarfi wanda yake riƙe siffarsa a cikin chili, rajma da salatin wake uku.
watau cannellini, navy, great northern
Waken fari mai laushi wanda yake haɗuwa cikin miya mai laushi, dips da miyar taliya.
Koren wake na waken soya — ɗaya daga cikin cikakkun sinadaran gina jiki na shuka, mai daɗi idan an dafa shi da gishirin teku.
Hatsi ne mai arzikin beta-glucan wanda aka nuna yana rage LDL cholesterol; yana dacewa da porridge, granola, yin burodi da kuma pilaf mai ɗanɗano.
Tsohuwar hatsi ce daga Kudancin Amurka wacce take da cikakken sinadarin amino acid da ɗanɗano mai sauƙi da na goro.
Shinkafa ce mai cikakken hatsi wacce ke riƙe da ɓangaren bran da embryo — tana da ɗanɗano na goro, mai taunawa kuma tana da yawan fiber fiye da farar shinkafa.
watau kasha, soba
Hatsi ne marar gluten mai ɗanɗano na ƙasa, sananne daga kasha na Rasha zuwa soba noodles na Japan.
Hatsi ne mai jure fari wanda shine tushen abinci a Yammacin Afirka, Indiya da Sin — mai laushi, mai kumfa, marar gluten.
Hatsi ne mai taunawa, mai arzikin beta-glucan da ake amfani da shi a miya, stews da salatin hatsi.
Goro mai yalwar fiber — shine mafi yawan bitamin E a cikin abinci na halitta.
Goro daya tilo da ke dauke da omega-3 (ALA) mai yawa daga shuka.
Goro mai laushi wanda ake jika da hadawa don yin cuku, miya mai tsami, da kayan zaki ba tare da kiwo ba.
Kananan tsaba da ke sha ruwa kusan sau 10 na nauyinsu — madadin kwai na halitta da kayan kara kauri.
watau linseed
Ki nika kafin ci — flax da aka nika yana ba da lignans da ALA omega-3.
Tsaba mai laushi da dadi mai ɗanɗano, yana da omega-6:omega-3 a rabon 3:1 da cikakken protein.
watau pepitas
Koren iri mai cike da iron da zinc — daya daga cikin mafi kyawun tushen zinc a cikin tsirrai.
Miyar tsabar sesame — tushen kirim na hummus, halva da dressings na Levantine.
Mai yawan beta-carotene — daya gasasshen dankali mai zaki matsakaici yana biyan bukatar vitamin A na kwana daya.
Kayan lambu mai cruciferous mai cike da sulforaphane, vitamin C da vitamin K.
Tushen tsaka tsaki don komai daga shinkafar cauliflower zuwa gasasshen tsakiya gaba daya.
Tushen mai zaki, mai yawan beta-carotene, wanda ke inganta da gasasshe ko a hankali.
watau beets
Tushen da ke da nitrates da yawa, wanda aka nuna yana taimakawa wajen rage hawan jini da kuma inganta aikin motsa jiki.
Kayan lambu mai ɗanɗano umami — lycopene yana samuwa sosai idan an dafa shi da mai.
Koren ganye mai yawan iron da folate — haɗa shi da vitamin C don ƙara shawo kan iron mara asalin dabba.
Koren ganye mai ƙarfi da calcium, wanda ke jurewa tausawa, gasawa da dogon dafawa.
Koren ganye mai launuka masu kyau, mai ɗanɗano mai kama da spinach da kuma yawan magnesium.
Kayan lambu mafi yawan sinadirai a kowace kalori bisa ga ma'aunin CDC.
Sabon madarar waken soya — mai laushi don kirim da miya, mai ƙarfi don soya, mai ƙarfi sosai don gasa.
Kullin waken soya da aka yi ferment ɗinsa, yana da ɗanɗanon goro da naman kaza, kuma yana iya taimakawa hanji.
Abincin naman rogo na alkama mai kama da kaza — sufaye mabiya addinin Buddha na China ne suka ƙirƙira shi.
Naman kaza na Asiya mai ɗanɗanon umami — idan an bushe shi a rana, yana samar da bitamin D2 idan ya ga hasken UV.
Naman kaza cremini da ya girma — yana da nama sosai har zai iya maye gurbin burger.
watau nooch
Yisti da aka kashe, yana da ɗanɗanon cuku da umami — abin da masu cin ganyayyaki ke amfani da shi don yin kamar parmesan.
Jajayen algae da aka gasa, ana amfani da su don nade sushi da kuma dandana miyar broth da ɗanɗanon teku mai tsabta.
Ruwan teku mai laushi mai ruwan ruwan ruwan teku — shine ruwan teku na gargajiya a cikin miyar miso.
watau blueberries, raspberries, blackberries, strawberries
'Ya'yan itatuwa masu arzikin antioxidants, waɗanda ke da alaƙa da rage haɗarin cututtukan zuciya da raguwar ƙarfin tunani.
'Ya'yan itace mai mai mai mai, mai arzikin monounsaturated fats da potassium — yana da potassium fiye da banana a kowace giram.
'Ya'yan itace mai ɗauke da potassium da yawa; banana da suka nuna suna zama madadin kwai na halitta.
watau medjool, deglet noor
Caramel na halitta — tushen energy balls, madarar shuka da kuma zaƙi daga abinci mara sarrafawa.
Tushen abincin Rum — extra-virgin yana da polyphenols da kitse masu amfani da zuciya.
Mai zaƙi na shuka wanda yake da ma'adanai — ana iya amfani da shi maimakon zuma daidai 1:1.
Ilimin Lakabi
Yawancin abubuwan da ake samu daga dabbobi suna cikin ƙaramin rukuni mai sauƙin koyo. Bayan mako guda na karanta lakabi da gangan, tantance fakitin abinci ya zama abu na yau da kullun, kuma adadin abubuwan da ba a tabbatar da su ba ya ragu zuwa kaɗan.
Da farko, duba layin abubuwan da ke haifar da rashin lafiya — a EU, UK da US, dole ne a bayyana madara, kwai, kifi da shellfish, don haka samfurin da ba shi da su ba zai iya ƙunsar mafi yawan abubuwan dabbobi na yau da kullun ba. Na biyu, duba abubuwan da aka sani na gargajiya: gelatine, whey, casein, lactose, albumin, lard, tallow, anchovy, honey, shellac. Na uku, duba E-lambobi waɗanda za su iya kasancewa daga dabbobi. Kusan kowane samfurin da aka tattara yana bayyana a ɗayan waɗannan matakai uku.
Ƙaramin rukuni na iya zama shuka, ma'adinai, ƙwayoyin cuta ko dabba dangane da mai kera: mono- da diglycerides (E471), stearic acid da magnesium stearate (E572), glycerine (E422), lactic acid (E270, yawanci daga ƙwayoyin cuta duk da sunan), dandano na halitta, vitamin D3 (yawanci daga lanolin, wani lokaci daga lichen), da enzymes kamar rennet da lipase. Ga waɗannan, mai kera ne ya yanke shawara, don haka takaddun shaida ko tambayar mai kera kai tsaye ita ce hanya mafi aminci.
Lactic acid, lactose-free, cocoa butter, shea butter, peanut butter, cream of tartar, buttermilk-flavour seasoning da 'milk chocolate flavour' suna haifar da rudani a dukkan hanyoyi biyu. Lactic acid yawanci ana yin shi ne daga sukari na shuka; lactose daga madara ne. Cocoa da shea butter kitse ne na shuka. Akasin haka, samfuran da ake tallata su a matsayin 'marasa madara' na iya ƙunsar casein ko whey a ƙarƙashin wasu ma'anoni na doka.
Isinglass a wasu giyar da aka ajiye a ganga, gelatine da albumin kwai a matsayin abubuwan tsarkakewa a ruwan inabi, da bone char a wasu tacewa sukari na rake abubuwan taimakawa aiki ne maimakon abubuwan da ke ciki, don haka galibi ba a lissafta su kwata-kwata. A nan ne tsare-tsaren takaddun shaida da bayyana gaskiya daga masu kera ke ƙara bayanin da lakabi ba zai iya ba.
Asali ya dogara da mai kera ga abubuwan da ba a tabbatar da su ba; tabbatarwa yana buƙatar takaddun shaida ko tuntuɓar.
| Abun da ke ciki / E-lamba | Amfani na yau da kullun | Asali | Hukunci |
|---|---|---|---|
| Gelatine (E441) | Saita, zaki, capsules | Collagen dabba | Daga dabba |
| Carmine / cochineal (E120) | Launi ja | Kwaro | Daga dabba |
| Shellac (E904) | Glaze | Sirrin kwarin lac | Daga dabba |
| L-cysteine (E920) | Mai tausasa kullu | Gashin tsuntsaye, gashi ko ƙwayoyin cuta | Ba a tabbatar ba |
| Mono/diglycerides (E471) | Emulsifier | Kitse shuka ko dabba | Ba a tabbatar ba |
| Magnesium stearate (E572) | Mai hana ƙulluwa | Kitse shuka ko dabba | Ba a tabbatar ba |
| Glycerine (E422) | Humectant | Shuka, dabba ko roba | Ba a tabbatar ba |
| Lactic acid (E270) | Acidulant | Yawanci fermentation shuka | Yawanci shuka |
| Whey, casein, lactose | Furotin, filler | Madara | Daga dabba |
| Vitamin D3 | Ƙarfafawa | Lanolin ko lichen | Ba a tabbatar ba |
| Dandano na halitta | Dandano | Ba a bayyana ba | Ba a tabbatar ba |
| Isinglass | Mai tsarkakewa | Mafitsar ninkaya kifi | Daga dabba |
Rijistar ƙari ta EU · Jagorar FSA · bayanan mai kera
Aiki da gangan na mako guda yana mayar da karanta lakabi daga aiki zuwa abu na yau da kullun.
Fara da kwandon da kake da shi maimakon na zato. Yawancin mutane suna samun abubuwan mamaki ɗaya ko biyu kuma ba komai.
Gelatine, whey, casein, lactose, albumin, carmine, shellac, isinglass. Waɗannan sun ƙunshi mafi yawan abubuwan da aka bayyana a fili.
E471, E572, E422, E920, D3, dandano na halitta. Ka yanke shawara sau ɗaya yadda za ka bi da su kuma ka daina sake yanke shawara a kowane layi.
Amsoshi yawanci suna sauri, kuma alamun buƙata da aka rubuta ta hanyar samfuran suna ɗaya daga cikin ƴan hanyoyin da ake iya aunawa.
Da zarar an tabbatar da alamar burodi, stock, cakulan da crisps, siyan mako-mako ba ya buƙatar karantawa.
Ya dogara da mai kera. Mono- da diglycerides na iya zama daga kitse shuka ko dabba kuma lakabi ba ya bayyana sau da yawa. A EU, nau'in daga dabba a cikin samfurin da kuma ya lissafta shi a matsayin abun da ke haifar da rashin lafiya dole ne a bayyana, amma hakan bai shafi kowane yanayi ba.
Sukari na beet koyaushe yana. Wasu sukari na rake, musamman a US, ana tace shi ta hanyar bone char. Sukari na rake na halitta da mara tacewa yawanci ana sarrafa shi ba tare da shi ba.
Ba kai tsaye ba. Abubuwan tsarkakewa kamar isinglass, gelatine, casein da albumin kwai abubuwan taimakawa aiki ne kuma galibi ba a lissafta su. Yawancin masu kera yanzu suna bayyana 'ya dace da masu cin ganyayyaki' a fili.
Gargadi ne na son rai game da haɗarin gurɓatawa ta hanyar kayan aiki guda, ba bayanin cewa madara abun da ke ciki ba ne. Yadda kake bi da shi yanke shawara ce ta sirri maimakon gaskiyar abun da ke ciki.
Kusan ba a samar da shi a yau a cikin abinci na zamani ba. Yawanci ana yin shi ne ta hanyar fermentation na ƙwayoyin cuta na sukari shuka kamar beet ko masara, duk da asalin sunan.
Masu amfani ne a matsayin matakin farko kuma ba a dogara da su a matsayin hukunci na ƙarshe ba. Bayanai suna jinkirin canje-canje kuma sun bambanta da ƙasa, don haka ya kamata a duba hukunci a kan ainihin lakabin da ke gabanka.