Èɖu Mexicotɔwo ƒe nuɖuɖu kpɔa? Alo ne èkpɔe le TV dzi alo le sinima me la, ɖe nèbiaa ɖokuiwò be nuɖuɖu ka ƒomevie nye ‘tortilla’ sia si ɖi míaƒe roti kple paratha hã? Ame geɖe ɖua esiawo elabena wovivina. Gake ɖe nènya nunyiame ƒe vovototo si le tortilla siwo wotsɔ bliwɔ wɔ kple tortilla siwo wotsɔ abolowɔ wɔe domea? Eveawo dometɔ kae le lãmesẽ me na ŋutilãa ŋutɔŋutɔ? Egbea, mina míaƒo nu tso esia ŋu bɔbɔe eye eme nakɔ.
Le ŋutinya me la, bli tortillas nye nuɖuɖu xoxo aɖe ŋutɔ. Amerika-dukɔwo me tɔwo ɖua bli wònye woƒe nuɖuɖu vevitɔ tso esime Spaintɔwo tsɔ luwɔ (abolowɔ) va Amerika-dukɔwo me. Gake wowɔ abolo tortilla la emegbe. Egbea la, ame evea siaa xɔ ŋkɔ le xexeame godoo.
Ðe míatsɔ nunyiame si le ame eve siawo ŋu asɔ kple wo nɔewoa?
Ele vevie be nàbu nunyiame si le nuɖuɖu aɖe ŋu kpakple eƒe vivi hã ŋu. Eyata mina míakpɔ vovototo si le tortilla ƒomevi eve siawo ƒe gram 100 me ɖa. Esia ana nàkpɔ susu nyui aɖe.
| Nunyiame ƒe akpa aɖe | Bli tortillas (gram 100) . | Abolowɔ tortillas (gram 100) . |
|---|---|---|
| Calorie siwo katã le eme | Calorie ƒe agbɔsɔsɔme 159 | Nuɖuɖumeŋusẽ 304 |
| Protein (Protein) ƒe dɔwɔwɔ | gram 4.55 ƒe kpekpeme | gram 8.93 ƒe kpekpeme |
| Ami bliboa katã | gram 2.27 ƒe kpekpeme | gram 8.04 ye le eme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 43.18 ye le eme | gram 48.21 ye le eme |
| Fiber (fiber) si woyɔna be fibre | gram 4.5 ƒe kpekpeme | gram 1.8 ƒe kpekpeme |
| Sukli | gram 2.27 ƒe kpekpeme | 0 gram |
| Calcium si woyɔna be calcium | 45 miligram | 179 miligram |
| Ga | 3.27 miligram | 0.64 miligram |
| Sodium (dze) . | 136 miligram | 732 miligram |
Viɖe kple kuxi siwo le bli tortillas ŋu
Abe alesi nàte ŋu akpɔe le kplɔ̃ sia dzi ene la, nunyiame geɖe le bli tortillas ŋu.
Viɖe kawoe le eme?
- Nuku Blibowo: Wotsɔa nuku blibowo wɔa esiawo, eyata nunyiame le wo me wu abolowɔ.
- Calorie, sodium, kple carbohydrates mesɔ gbɔ o: Ne èle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ alo nèdi be yeaɖu yeƒe ʋu ƒe sisi dzi la, esia nye tiatia nyui aɖe.
- Fiber sɔ gbɔ ɖe eme: Fiber le vevie ŋutɔ na míaƒe nuɖuɖumeŋusẽ. Fiber kpena ɖe mía ŋu be dɔgboa nawɔ dɔ nyuie, ena míesena le mía ɖokui me be míeɖi ƒo, eye wòkpena ɖe mía ŋu hã be míaɖu ʋumemi kple sukli ƒe agbɔsɔsɔ dzi.
- Gluten-manɔmee: Esesẽna na ame aɖewo be woaɖu protein si nye ``Gluten'' si le abolowɔ me. Azɔ hã, amesiwo ŋu nɔnɔmewo abe ``Celiac Dɔléle'' le la ƒe nulɔdɔ le gluten ŋu. Le woawo gome la, bli tortillas nye nu nyui aɖe si woate ŋu azã ɖe eteƒe.
Ðe kuxi aɖewo lia?
Ẽ, kuxi suesuesue ʋɛ aɖewo li.
- Egbãna bɔbɔe: Bli tortillas ƒuna vie, abe míaƒe papadam ene, eyata woate ŋu agbã bɔbɔe. Esia tae wozãa wo zi geɖe tsɔ wɔa taco suewo tsɔ wu be woawɔ burrito gãwo ɖo.
- Vivi kple alesi wowɔe: Ame aɖewo melɔ̃a nusiawo ƒe nɔnɔme si me kɔ o. Vevietɔ esiwo woƒle le fiasewo me ate ŋu aƒu vie.
Nu sue aɖe: Bli ƒomevi eve li: ɣi kple ɣi. Beta carotene (si kpena ɖe vitamin A ŋu) sɔ gbɔ vie le ɣia me. Gake wobua tortilla siwo wotsɔ bli blɔ wɔe be wonye esiwo naa lãmesẽ wu ɖesiaɖe.
Viɖe kple kuxi siwo le wɔ tortillas ŋu
Azɔ mina míalé ŋku ɖe abolowɔ tortillas ŋu. Viɖewo hã li eye nusiwo ŋu woatsi dzi ɖo hã li.
Nukawoe nye nusiwo gblẽ le eŋu?
- Calorie kple ami sɔ gbɔ ɖe eme: Ne èlé ŋku ɖe kplɔ̃ si le etame ŋu la, àte ŋu akpɔe kɔte be nuɖuɖumeŋusẽ kple ami si le abolowɔ me tortillas me wu zi gbɔ zi eve . Esiae nye nusi gblẽ le eŋu wu.
- Fiber mesɔ gbɔ o: Ne wotsɔe sɔ kple bli tortillas la, fibre mesɔ gbɔ kura le esiawo me o.
- Lãmesẽ ƒe afɔkuwo: Esiawo ɖuɖu edziedzi kple agbɔsɔsɔ gã, vevietɔ esiwo wotsɔ wɔ si ŋu wokɔ wɔ, ate ŋu ana dɔlélewo abe suklidɔ, dzidɔ, kple kansa aɖewo xɔxɔ le ɣeyiɣi didi me nadzi ɖe edzi. Eyata ne èɖu wo la, nunya anɔ eme be nàɖu wo le agbɔsɔsɔ si sɔ me.
Ðe viɖe aɖeke mele eŋu oa?
- Calcium Kple Iron: Nukutɔe la, calcium sɔ gbɔ ɖe abolowɔ me tortillas me wu bli tortillas. Gake iron sɔ gbɔ ɖe bli tortillas me.
- Wofa eye wonɔa anyi didina: Esiawo fa ŋutɔ, woblaa wo heblaa wo bɔbɔe. Ne èmli wo kple nu geɖe le wo me hã la, womegbãna bɔbɔe o. Fafɛ kple keke sia tsoa `(Gluten)` si le abolowɔ me la me.
Vevietɔ: Ne gluten ƒe dɔmawɔmawɔ nyuie alo Celiac Dɔléle le ŋuwò la, anyo wu be nàƒo asa na abolowɔ tortillas keŋkeŋ.
Aleke nèwɔa tiatia nyuitɔ kekeake na wò lãmesẽ?
Enyo, fifia susu nyui aɖe va su asiwò le ame eve siawo ŋu. Eyata aleke míewɔa tiatia siwo le lãmesẽ me?
1. Xlẽ nusi woŋlɔ ɖe edzi!
Ne èle tortillas ƒlem le fiasea me la, ɖe nàbu tortillas siwo wotsɔ lu blibo ƒle , kple susu be wole lãmesẽ me wu bli tortillas? Susu nyui aɖee nye ema, gake nɔnɔme ɖeka aɖe li. Kpɔ egbɔ be yelé ŋku ɖe nusiwo wotsɔ wɔe ƒe xexlẽdzesi siwo le agbalẽvi la dzi ŋu.Kpɔ egbɔ be woŋlɔ "Whole Wheat Flour" gbã. Ɣeaɖewoɣi la, wotsakaa abolomegba gbogbo aɖe ɖe esia me.
Nenema ke mègana amagbewo ƒe tortillas siwo le amadede vovovowo me abe "Spinach Tortilla" ene naflu wò o. Togbɔ be wo dometɔ geɖe na amadede kple vivi kpe ɖe eŋu hã la, abolowɔ si ŋu wokɔ koŋue wotsɔ wɔa woe. Eyata woƒe nunyiame ƒe asixɔxɔ mesɔ gbɔ abe alesi míesusui ene o.
2. Ðe nèwɔnɛ le aƒeme alo ƒlenɛ le fiase mea?
Abe alesi wòle le nuɖuɖu ɖesiaɖe gome ene la, vovototo gã aɖe le tortilla si woɖa le aƒeme kple esi woƒle le fiase me, si wowɔna le agbɔsɔsɔ gã me dome. Woate ŋu atsɔ nusiwo gblẽa nu le wo ŋu kple atike bubuwo akpe ɖe esiwo woƒle le fiase me ŋu. Ne àte ŋui la, anyo wu be nàwɔ tɔwò le aƒeme. To mɔ sia dzi la, ènya nusi le eme.
3. Kpɔ nyuie le akpa si woaɖu ƒe lolome ŋu!
Esiae nye nu vevitɔ kekeake. Ne èsusu be, "Clorie mesɔ gbɔ ɖe bli tortillas me o," eye le esi teƒe be nàɖu abolo wɔ tortilla gã ɖeka la, èɖu bli tortilla sue etɔ̃ la, calorie siwo katã nèɖuna ate ŋu asɔ gbɔ wu. Ele abe kuki 5-6 ɖuɖu ɖe kplu sue ɖeka teƒe ene. Eyata, kpɔ egbɔ be yebu agbɔsɔsɔ si nèɖuna ŋu.
Gbedasi si Wotsɔ Yi Aƒeme
- Kpuie ko la, bli tortillas nye tiatia si naa lãmesẽ wu wɔ tortillas edziedzi. Calorie, ami, kple sodium mesɔ gbɔ ɖe wo me o, eye fibre hã sɔ gbɔ ɖe wo me.
- Calorie kple ami sɔ gbɔ ɖe wɔ tortillas me ŋutɔ, eyata ne èɖui la, na wòasɔ gbɔ eye nàɖui ɣeaɖewoɣi ko .
- Ne abolowɔ tortillas dzɔa dzi na wò la, tia esiwo wotsɔ lu wɔe wɔe ɖe abolowɔ si wozãna edziedzi teƒe. Kpɔ nusiwo wotsɔ wɔe ƒe ŋkɔ dzi ɣesiaɣi.
- Agbɔsɔsɔ si nèɖuna le vevie ŋutɔ . Nuɖuɖu fũ le esi nèsusu be "ele lãmesẽ me" ta ate ŋu agbe eƒe viɖewo.
- Ne lãmesẽkuxi aɖe koŋ le ŋuwò, abe suklidɔ, dzidɔ, alo nya siwo do ƒome kple gluten ene la, anyo wu be nàƒo nu tso wò nuɖuɖu ŋu na wò ɖɔkta eye nàdi aɖaŋuɖoɖo.
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