He palaoa kulina a he palaoa berena paha? He aha ka ʻokoʻa maoli ma waena o kēia mau tortillas? E ʻike kākou!

Ua ʻai mua ʻoe i ka meaʻai Mekiko? A i ʻole ke ʻike ʻoe ma ke kīwī a i ʻole ma kahi kiʻiʻoniʻoni, ke noʻonoʻo nei ʻoe i ke ʻano o kēia 'tortilla' e like me kā mākou roti a me paratha? Nui ka poʻe e ʻai i kēia mau mea no ka mea he ʻono maikaʻi ko lākou. Akā, ua ʻike maoli anei ʻoe i nā ʻokoʻa meaʻai ma waena o nā tortillas i hana ʻia mai ka palaoa kulina a me nā tortillas i hana ʻia mai ka palaoa berena? ʻO wai o nā mea ʻelua i ʻoi aku ka olakino no ke kino? I kēia lā, e kamaʻilio kākou e pili ana i kēia me ka maʻalahi a me ka maopopo.

I ka mōʻaukala, he meaʻai kahiko loa nā tortillas kulina. Ua ʻai ka poʻe o ʻAmelika i ka kulina ma ke ʻano he meaʻai nui mai ka wā ma mua o ka lawe ʻana mai o ka poʻe Sepania i ka palaoa huita (palaoa berena) i ʻAmelika. Akā ua hana ʻia ka tortilla berena ma hope. I kēia lā, ua kaulana nā ʻano ʻelua a puni ka honua.

E hoʻohālikelike anei kākou i ka waiwai o kēia mau mea ʻelua?

He mea nui e noʻonoʻo i ka waiwai o ka meaʻai a me kona ʻono. No laila e nānā kākou i ka ʻokoʻa o ka nui o 100 grams o kēia mau ʻano tortillas ʻelua. E hāʻawi kēia iā ʻoe i kahi manaʻo maikaʻi.

Nā pono a me nā pōʻino o nā tortillas kulina

E like me kāu e ʻike ai mai kēia papa ʻaina, he waiwai nui ka tortillas kulina.

He aha nā pono?

• Nā Huaʻai Holoʻokoʻa: Hana ʻia kēia mai nā huaʻai holoʻokoʻa, no laila ʻoi aku ka momona ma mua o ka palaoa berena.
• Haʻahaʻa i nā calorie, sodium, a me nā kalapona: Inā ʻoe e hoʻāʻo nei e lilo i ke kaumaha a makemake paha e kaohi i kou koko koko, he koho maikaʻi kēia.
• Kiʻekiʻe i ka Fiber: He mea nui loa ka fiber no kā mākou ʻōnaehana hoʻoheheʻe. Kōkua ka fiber i ka mālama ʻana i ka hana maikaʻi o ka ʻōpū, hoʻopiha iā mākou, a kōkua pū kekahi i ka kaohi ʻana i ka cholesterol a me nā pae kō.
• ʻAʻohe Gluten: He paʻakikī i kekahi poʻe ke hoʻoheheʻe i ka protein "Gluten" i loaʻa i ka palaoa berena. Eia kekahi, ʻo ka poʻe me nā maʻi e like me ka "Celiac Disease" he maʻi āpau i ka gluten. No lākou, he koho maikaʻi loa nā tortillas kulina.

Aia kekahi mau hemahema?

ʻAe, aia kekahi mau hemahema liʻiliʻi.

• Haʻihaʻi maʻalahi: He maloʻo iki nā tortillas kulina, e like me kā mākou papadam, no laila hiki ke haki maʻalahi. ʻO ia ke kumu e hoʻohana pinepine ʻia ai lākou e hana i nā tacos liʻiliʻi ma mua o nā burritos nui.
• ʻOno a me ke ʻano: ʻAʻole makemake kekahi poʻe i ke ʻano ʻoʻoleʻa o kēia. ʻO nā mea i kūʻai ʻia ma ka hale kūʻai, ʻoi aku hoʻi, hiki ke maloʻo iki.

Nā pono a me nā pōʻino o nā tortillas palaoa

I kēia manawa, e nānā kākou i nā tortillas palaoa. Aia nā pono a me nā hopohopo.

He aha nā hemahema?

• Kiʻekiʻe i nā calorie a me ka momona: Inā ʻoe e nānā i ka papa ma luna, hiki iā ʻoe ke ʻike maopopo he ʻoi aku ka nui o nā calorie a me ka momona o nā tortillas palaoa berena ma mua o ka pālua . ʻO kēia ka hemahema nui loa.
• Haʻahaʻa i ka fiber: Ke hoʻohālikelike ʻia me nā tortillas kulina, ʻoi aku ka liʻiliʻi o ka fiber o kēia.
• Nā pilikia olakino: ʻO ka ʻai mau ʻana i kēia mau mea i nā manawa a pau a me nā nui he nui, ʻoiai nā mea i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia, hiki ke hoʻonui i ka pilikia o ka loaʻa ʻana o nā maʻi e like me ka maʻi diabetes mellitus, nā maʻi puʻuwai, a me kekahi mau maʻi kanesa i ka wā lōʻihi. No laila, inā ʻoe e ʻai iā lākou, he mea naʻauao ke ʻai iā lākou me ke kaulike.

ʻAʻohe anei he mau pono?

• Kalipuna a me ka Hao: ʻO ka mea kupanaha, ʻoi aku ka nui o ka kalipuna o nā tortillas palaoa berena ma mua o nā tortillas kulina. Eia nō naʻe, ʻoi aku ka nui o ka hao o nā tortillas kulina.
• Palupalu a paʻa: He palupalu loa kēia mau mea, maʻalahi ke pelu a ʻōwili. ʻOiai inā ʻoe e ʻōwili iā lākou me ka nui o nā mea i loko, ʻaʻole lākou e haki maʻalahi. Loaʻa kēia palupalu a me ka hoʻolōʻihi ʻia mai ka `(Gluten)` i loko o ka palaoa berena.

Pehea ʻoe e hana ai i ke koho kūpono loa no kou olakino?

ʻAe, i kēia manawa ua loaʻa iā ʻoe kahi manaʻo maikaʻi e pili ana i kēia mau mea ʻelua. No laila pehea mākou e hana ai i nā koho olakino?

1. E heluhelu i ka lepili!

Inā ʻoe e kūʻai ana i nā tortillas ma ka hale kūʻai, e noʻonoʻo paha ʻoe e kūʻai i nā tortillas palaoa piha , me ka manaʻo he ʻoi aku ko lākou olakino ma mua o nā tortillas kulina? He manaʻo maikaʻi kēlā, akā aia kekahi kūlana. E hōʻoia e nānā i ka papa inoa o nā mea hoʻohui ma ka pūʻolo.E hōʻoia i ka ʻōlelo ʻana "Whole Wheat Flour" ma mua. I kekahi manawa ua hui pū ʻia ka nui o ka palaoa berena maʻamau i loko o kēia.

Pēlā nō, mai hoʻopunipuni ʻia e nā tortillas mea kanu kala e like me "Spinach Tortilla." ʻOiai ua hoʻohui ka nui o lākou i ke kala a me ka ʻono, ua hana nui ʻia lākou mai ka palaoa berena i hoʻomaʻemaʻe ʻia. No laila, ʻaʻole kiʻekiʻe ko lākou waiwai meaʻai e like me kā mākou e manaʻo nei.

2. Hana ʻoe ia mea ma ka home a kūʻai mai paha mai ka hale kūʻai?

E like me nā meaʻai a pau, aia kahi ʻokoʻa nui ma waena o ka tortilla i hana ʻia ma ka home a me ka mea i kūʻai ʻia ma ka hale kūʻai, i hana nui ʻia. Loaʻa paha i nā mea i kūʻai ʻia ma ka hale kūʻai nā mea hoʻomalu a me nā kemika ʻē aʻe i hoʻohui ʻia iā lākou. Inā hiki iā ʻoe, ʻoi aku ka maikaʻi o ka hana ʻana i kāu iho ma ka home. Ma kēlā ala, ʻike ʻoe i nā mea i loko.

3. E makaʻala i ka nui o ka ʻāpana!

ʻO kēia ka mea nui loa. Inā manaʻo ʻoe, "He haʻahaʻa nā calorie o nā tortillas kulina," a ma kahi o hoʻokahi tortilla palaoa nui, ʻai ʻoe i ʻekolu tortillas kulina liʻiliʻi, ʻoi aku paha ka nui o ka calorie i lawe ʻia. Ua like ia me ka ʻai ʻana i 5-6 mau kuki ma kahi o hoʻokahi cupcake liʻiliʻi. No laila, e noʻonoʻo pono i ka nui āu e ʻai nei.