So woadi Mexicofo nnuan pɛn? Anaasɛ sɛ wuhu wɔ TV so anaa sini mu a, wususuw sɛ aduan bɛn na ɛyɛ ‘tortilla’ a ɛte sɛ yɛn roti ne paratha yi? Nnipa pii di eyinom efisɛ ɛyɛ dɛ. Nanso so wunim nsonsonoe a ɛda tortillas a wɔde atoko esiam ayɛ ne tortillas a wɔde paanoo esiam ayɛ ntam wɔ aduannuru mu ankasa? Mmienu no mu nea ɛwɔ he na ɛyɛ apɔwmuden ma nipadua no ankasa? Ɛnnɛ, momma yɛnka eyi ho asɛm tiawa na emu nna hɔ.
Abakɔsɛm mu no, atoko tortillas yɛ aduan a akyɛ yiye. Ná Amerikafo adi atoko sɛ wɔn aduan titiriw fi ansa na Spainfo de awi esiam (abodoo esiam) reba Amerika. Nanso wɔyɛɛ paanoo tortilla no akyiri yi. Ɛnnɛ, nnipa abien no nyinaa agye din wɔ wiase nyinaa.
So yɛde aduannuru a ɛwɔ saa abien yi mu bɛtoto ho?
Ɛho hia sɛ wususuw aduannuru a ɛwɔ aduan bi mu ne sɛnea ɛyɛ dɛ nso ho. Enti momma yɛnhwɛ nsonsonoe a ɛwɔ tortilla ahorow abien yi gram 100 mu. Eyi bɛma woanya adwene pa.
| Aduandi mu ade titiriw | Atoko tortillas (gram 100) . | Abodoo esiam tortillas (gram 100) . |
|---|---|---|
| Calories a ɛwɔ mu nyinaa | Calories a ɛwɔ nipadua no mu 159 | Calories 304 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | 4.55 na ɛyɛ gram | 8.93 na ɛyɛ gram |
| Srade a ɛwɔ mu nyinaa | gram 2.27 na ɛyɛ | 8.04 na ɛyɛ gram |
| Carbohydrates a ɛwɔ nipadua no mu | 43.18 na ɛyɛ gram | 48.21 na ɛyɛ gram |
| Fiber a ɛyɛ den | gram 4.5 na ɛyɛ | gram 1.8 na ɛyɛ |
| Asikyire | gram 2.27 na ɛyɛ | 0 grams na ɛyɛ |
| Calcium a ɛwɔ nipadua no mu | miligram 45 na ɛyɛ adwuma | miligram 179 na ɛwɔ hɔ |
| Dadeɛ | 3.27 miligram | miligram 0.64 na ɛyɛ adwuma |
| Sodium (nkyene) . | miligram 136 na ɛyɛ adwuma | miligram 732 na ɛwɔ hɔ |
Mfaso ne ɔhaw ahorow a ɛwɔ atoko tortillas so
Sɛnea wubetumi ahu wɔ pon yi so no, atoko tortillas wɔ aduannuru mu mfaso kɛse.
Mfaso bɛn na ɛwɔ so?
- Aburow a Wɔayam: Wɔde aburow a wɔayam na ɛyɛ eyinom, enti ahoɔden wom sen paanoo esiam.
- Calories, sodium, ne carbohydrates sua: Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so anaasɛ wopɛ sɛ wohyɛ wo mogya so a, eyi yɛ ɔkwan pa a wobɛfa so.
- Fiber pii: Fiber ho hia yiye ma yɛn aduan mu nhyehyɛe. Fiber boa ma yɛn dwensɔtwaa yɛ adwuma yiye, ɛma yɛte nka sɛ yɛayɛ ma, na ɛboa nso ma yɛhwɛ srade ne asikre dodow so.
- Gluten-free: Ɛyɛ den ma nnipa binom sɛ wɔbɛyam protein ``Gluten'' a ɛwɔ paanoo esiam mu no. Afei nso, nnipa a wɔwɔ tebea horow te sɛ ``Celiac Disease'' no ho yɛ wɔn hyew wɔ gluten ho. Wɔ wɔn fam no, atoko tortillas yɛ ade pa a wɔde besi ananmu.
So ɔhaw ahorow bi wɔ hɔ?
Yiw, sintɔ nketenkete kakraa bi wɔ hɔ.
- Ɛnyɛ den sɛ ebebubu: Atoko tortillas yɛ nwunu kakra, te sɛ yɛn papadam, enti ebetumi abubu ntɛmntɛm. Ɛno nti na wɔtaa de yɛ taco nketewa sen sɛ wɔbɛyɛ burrito akɛse no.
- Nea ɛyɛ dɛ ne sɛnea ɛyɛ: Nnipa binom mpɛ sɛnea eyinom yɛ mmerɛw no. Nea wɔtɔ wɔ sotɔɔ mu titiriw no betumi ayɛ nea ɛyɛ nwunu kakra.
Biribi ketewaa bi: Atoko tortillas ahorow abien na ɛwɔ hɔ: fitaa ne kɔkɔɔ. Nea ɛyɛ kɔkɔɔ no wɔ beta carotene (a ɛboa ma wonya vitamin A) pii kakra. Nanso wobu tortillas a wɔde atoko bruu yɛ no sɛ ɛyɛ nea ahoɔden wom sen biara.
Mfaso ne ɔhaw ahorow a ɛwɔ esiam tortillas so
Afei ma yɛnhwɛ paanoo esiam tortillas. Mfaso wɔ so ne nneɛma a ɛhaw adwene nso.
Dɛn ne ɔhaw ahorow a ɛwom?
- Calories ne srade pii: Sɛ wohwɛ atifi hɔ pon no a, wubetumi ahu pefee sɛ calories ne srade a ɛwɔ paanoo esiam tortillas mu no boro mmɔho abien . Eyi ne ɔhaw kɛse a ɛwɔ mu.
- Nhama kakraa bi na ɛwom: Sɛ wɔde toto atoko tortillas ho a, nhama sua koraa.
- Akwahosan ho asiane: Sɛ wodi eyinom daa na wodi pii, titiriw nea wɔde esiam a wɔayɛ no yiye a, ebetumi ama asiane a ɛwɔ hɔ sɛ wubenya tebea horow te sɛ asikreyare, komayare, ne kokoram ahorow bi wɔ bere tenten mu no ayɛ kɛse. Enti sɛ wudi a, nyansa wom sɛ wubedi no sɛnea ɛsɛ.
So mfaso biara nni so?
- Calcium ne Dade: Nea ɛyɛ nwonwa no, paanoo esiam tortillas wɔ calcium pii sen atoko tortillas. Nanso, atoko tortillas wɔ dade pii.
- Ɛyɛ mmerɛw na ɛyɛ den: Eyinom yɛ mmerɛw yiye, ɛnyɛ den sɛ wɔbɛbobɔw na wɔakyekyere. Sɛ wode nneɛma pii bobɔ mu mpo a, ɛnyɛ mmerɛw sɛ ebebubu. Saa brɛoo ne ntrɛwmu yi fi `(Gluten)` a ɛwɔ paanoo esiam no mu.
Nea ɛho hia: Sɛ wowɔ gluten a wontumi nnye ntom anaasɛ Celiac Yare a, ɛbɛyɛ papa sɛ wobɛkwati paanoo esiam tortillas koraa.
Wobɛyɛ dɛn apaw nea eye sen biara ama w’akwahosan?
Okay, afei woanya adwene pa wɔ saa abien yi ho. Enti yɛbɛyɛ dɛn apaw nneɛma a ɛfata?
1. Kenkan nkyerɛwde a wɔde kyerɛw nsɛm no!
Sɛ woretɔ tortillas wɔ sotɔɔ mu a, so wubesusuw ho sɛ wobɛtɔ atoko tortillas , a wususuw sɛ ɛyɛ papa sen atoko tortillas? Ɛno yɛ adwene pa, nanso tebea biako wɔ hɔ. Hwɛ hu sɛ wobɛhwɛ nneɛma a wɔde yɛ aduan no a wɔahyehyɛ wɔ ade a wɔde ahyɛ mu no mu.Hwɛ sɛ edi kan ka sɛ "Whole Wheat Flour". Ɛtɔ mmere bi a, wɔde paanoo esiam a wɔde yɛ daa no pii fra eyi mu.
Saa ara nso na mma nhabannuru tortillas a ɛyɛ kɔla te sɛ "Spinach Tortilla" nnnaadaa wo. Bere a emu pii de kɔla ne dɛ aka ho no, wɔde paanoo esiam a wɔayɛ no yiye titiriw na ɛyɛ. Enti aduannuru a ɛwɔ wɔn mu no nkɔ soro sɛnea yesusuw no.
2. So woyɛ no wɔ fie anaasɛ wotɔ fi sotɔɔ mu?
Sɛnea ɛte wɔ aduan biara ho no, nsonsonoe kɛse wɔ tortilla a wɔayɛ wɔ fie ne nea wɔtɔ wɔ sotɔɔ mu a wɔyɛ no pii ntam. Ebia nea wɔtɔ wɔ sotɔɔ mu no wɔ nneɛma a wɔde siesie nneɛma ne nnuru afoforo a wɔde ka ho. Sɛ wubetumi a, ɛbɛyɛ papa sɛ wobɛyɛ w’ankasa de wɔ fie. Saa kwan no so no, wunim nea ɛwɔ mu.
3. Hwɛ yiye wɔ afã horow no kɛse ho!
Eyi ne ade a ɛho hia sen biara. Sɛ wususuw sɛ, "Atoko tortillas mu calories sua," na sɛ́ anka wubedi paanoo esiam tortilla kɛse biako a, wudi atoko tortillas nketewa abiɛsa a, ebia calorie a wunya nyinaa bɛyɛ kɛse. Ɛte sɛ nea woredi kukisi 5-6 sen sɛ wubedi kukisi ketewa biako. Enti, hwɛ hu sɛ wubesusuw dodow a woredi no ho.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ yɛbɛka no tiawa a, atoko tortillas yɛ nea ahoɔden wom sen esiam tortillas a wɔde di dwuma daa. Wɔn mu ahoɔdennuru, srade, ne sodium sua, na fiber nso dɔɔso.
- Esiam tortillas wɔ calories ne srade pii kɛse, enti sɛ wudi a, ma ɛnsɛ sɛ wodi na bere ne bere mu nkutoo na di .
- Sɛ w’ani gye paanoo esiam tortillas ho a, paw nea wɔde awi esiam ayɛ sen sɛ wode paanoo esiam a ɛyɛ daa bedi dwuma. Hwɛ nneɛma a wɔde yɛ aduan no so bere nyinaa.
- Dodow a wudi no ho hia yiye . Sɛ wudidi pii esiane sɛ wususuw sɛ "ɛwɔ apɔwmuden" nti no betumi asɛe mfaso a ɛwɔ so no.
- Sɛ wowɔ akwahosan tebea pɔtee bi te sɛ asikreyare, komayare, anaa nsɛm a ɛfa gluten ho a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa w’aduan ho na woahwehwɛ afotu.
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