Yu dɔn ɛva it Mɛksiko it? Ɔ we yu si am na TV ɔ na fim, yu kin wɔnda us kayn it dis ‘tɔti’ we fiba wi roti ɛn paratha? Bɔku pipul dɛn kin it dɛn tin ya bikɔs dɛn kin te. Bɔt yu rili no di difrɛns we de bitwin tɔti we dɛn mek wit kɔn flawa ɛn tɔti we dɛn mek wit bred flawa? Uswan pan dɛn tu tin ya rili gɛt wɛlbɔdi fɔ di bɔdi? Tide, lɛ wi tɔk bɔt dis simpul wan ɛn klia wan.
Frɔm trade trade, kɔn tɔti na it we rili ol. Di pipul dɛn na di Amɛrika dɛn bin dɔn de it kɔn as dɛn men it frɔm bifo di Spanish pipul dɛn kam wit wit flawa (bred flawa) na di Amɛrika dɛn. Bɔt leta dɛn mek di bred tɔti. Tide, pipul dɛn lɛk dɛn tu kayn ya ɔlsay na di wɔl.
Wi go kɔmpia di it we dɛn tu tin ya gɛt sayd to sayd?
I impɔtant fɔ tink bɔt di nyutrishɔnal valyu fɔ wan it ɛn bak di teist we i gɛt. So lɛ wi si wetin difrɛns de pan di tin dɛn we de insay 100 gram pan dɛn tu kayn tɔti ya. Dis go mek yu gɛt gud aidia.
| Nutrishɔnal kɔmpɔnɛnt | Kon tortila (100 gram) . | Bred flawa tɔti (100 gram) . |
|---|---|---|
| Tɔtɔl kalori dɛn | Kalori dɛn 159 | Kalori dɛn 304 |
| Protɛin we de mek pɔsin gɛt | 4.55 gram dɛn | 8.93 gram |
| Tɔtɔl fat | 2.27 gram | 8.04 gram na di wan |
| Kabohaydrɛt dɛn | 43,18 gram na di gram | 48.21 gram dɛn |
| Fayba we dɛn kɔl | 4.5 gram na yu | 1.8 gram |
| Suga | 2.27 gram | 0 gram dɛn |
| Kalsiɔm we dɛn kɔl | 45 miligram | 179 miligram |
| Ayɛn | 3.27 miligram | 0.64 miligram |
| Sɔdiɔm (sɔl) . | 136 miligram | 732 miligram |
Advantej ɛn bad tin dɛn we kɔn tɔti gɛt
As yu si frɔm dis tebul, kɔn tɔti gɛt big bɛnifit fɔ it.
Wetin na di bɛnifit dɛn we wi kin gɛt?
- Ɔl Grens: Dɛn kin mek dɛn tin ya wit ful grens, so dɛn gɛt mɔ tin fɔ it pas bred flawa.
- I nɔ gɛt bɔku kalori, sɔdiɔm, ɛn kabɔhaydrɛt: If yu de tray fɔ lɛf fɔ it bɔku bɔku it ɔ yu want fɔ kɔntrol yu blɔd prɛshɔn, dis na fayn tin fɔ du.
- I gɛt bɔku Fayba: Fayba rili impɔtant fɔ wi dijestiv sistɛm. Fayba de ɛp fɔ mek wi bɔdi wok fayn, i de mek wi fil ful, ɛn i de ɛp bak fɔ kɔntrol di kɔlɔstrel ɛn shuga lɛvɛl.
- Gluten-fri: Sɔm pipul dɛn kin gɛt prɔblɛm fɔ dayjɛst di protin ``Gluten'' we de insay bred flawa. Dɔn bak, pipul dɛm wae gɛt kɔndishɔn lɛk ``Celiac Disease'' kin gɛt alɛji fɔ gluten. Fɔ dɛn, kɔn tɔti na fayn ɔda tin fɔ it.
Ɛni bad tin dɛn de we kin apin to am?
Yɛs, sɔm smɔl smɔl tin dɛn de we nɔ fayn.
- I kin brok izi wan: Kɔn tɔti kin dray smɔl, lɛk wi papadam, so i kin brok izi wan. Na dat mek dɛn kin yuz dɛn fɔ mek smɔl smɔl tako pas fɔ mek big burrito.
- Test ɛn tɛkstɔr: Sɔm pipul dɛn nɔ lɛk di rɔf tɛkstɔr fɔ dɛn tin ya. Mɔ di wan dɛn we dɛn bay na stɔ, kin dray smɔl.
Smɔl tin: Tu kayn kɔn tɔti de: wayt ɛn yɔlɔ. Di yɔlɔ wan gɛt smɔl mɔ beta karotin (we de ɛp fɔ mek vaytamɛn A). Bɔt dɛn kin tek di tɔti we dɛn mek wit blu kɔn as di wan dɛn we gɛt wɛlbɔdi pas ɔl.
Advantej ɛn bad tin dɛn we gɛt fɔ du wit flawa tɔti
Naw lɛ wi luk pan bred flawa tɔti. Benefit dɛn de ɛn tin dɛn de we de mek pɔsin wɔri bɔt am.
Wetin na di bad tin dɛn we de apin?
- I gɛt bɔku kalori ɛn fat: If yu luk di tebul we de ɔp, yu go si klia wan se di kalori ɛn fat we de insay bred flawa tɔti pas tu tɛm . Dis na di big big prɔblɛm.
- I nɔ gɛt bɔku fayv: We yu kɔmpia dis wan wit kɔn tɔti, i nɔ gɛt bɛtɛ fayv.
- Di prɔblɛm dɛn we kin apin to yu wɛlbɔdi: If yu it dɛn tin ya ɔltɛm ɛn bɔku bɔku wan, mɔ di wan dɛn we dɛn mek wit flawa we dɛn dɔn rifin, dat kin mek yu gɛt sik dɛn lɛk dayabitis, at sik, ɛn sɔm kansa dɛn fɔ lɔng tɛm. So if yu it dɛn, i go fayn fɔ mek yu it dɛn smɔl smɔl.
Yu tink se no bɛnifit nɔ de?
- Kalsiɔm ɛn Ayɔn: I sɔprayz fɔ no se bred flawa tɔti gɛt mɔ kalsiɔm pas kɔn tɔti. Bɔt, kɔn tɔti gɛt mɔ ayɛn.
- Sɔft ɛn de te: Dɛn tin ya rili saf, i izi fɔ fold ɛn rap. Ivin if yu rol dem wit plenti tins insaid, dem no de brok izi. Dis saf ɛn strɛch de kɔmɔt frɔm di `(Gluten)` we de insay di bred flawa.
Impɔtant: If yu gɛt gluten intolerance ɔ Celiac Disease, i bɛtɛ fɔ avɔyd bred flawa tɔti ɔltogɛda.
Aw yu kin disayd fɔ du di bɛst tin fɔ yu wɛlbɔdi?
Okay, naw yu geht gud aidia boht dis tu. So aw wi kin disayd fɔ du tin dɛn we go mek wi gɛt wɛlbɔdi?
1. Rid di lɛbl!
If yu de bay tɔti na di stoa, yu go tink bɔt fɔ bay tɔti we dɛn mek wit ɔl wit , we yu tink se i gɛt wɛlbɔdi pas kɔn tɔti? Dat na gud aidia, bɔt wan kɔndishɔn de. Mek shɔ se yu chɛk di tin dɛn we de na di paket.Mek shɔ se i rayt "Whole Wheat Flour" fɔs. Sɔntɛnde, dɛn kin miks bɔku rɛgyula bred flawa insay dis.
Semweso, nɔ ful yu wit kɔlɔful vɛjitebul tɔti lɛk "Spinach Tortilla." Pan ɔl we bɔku pan dɛn dɔn ad kɔlɔ ɛn flawa, dɛn kin mek dɛn mɔ wit bred flawa we dɛn dɔn klin. So di nyutrishɔn valyu we dɛn gɛt nɔ bɔku lɛk aw wi tink.
2. Yu de mek am fo haus o yu de bai am fo stoa?
Jɔs lɛk ɛni it, big difrɛns de bitwin tɔti we dɛn mek na os ɛn wan we dɛn bay na stɔ, we dɛn mek bɔku bɔku wan. Di wan dɛn we dɛn bay na stɔ kin gɛt tin dɛn we de mek dɛn nɔ pwɛl ɛn ɔda kemikal dɛn we dɛn ad pan dɛn. If yu ebul, i go fayn fɔ mek yu yon na os. Da we de, yu no wetin de insay.
3. Tek tɛm bɔt di pat saiz!
Dis na di tin we impɔtant pas ɔl. If yu tink se, "Kɔn tɔti nɔ gɛt bɔku kalori," ɛn instead fɔ wan big bred flawa tɔti, yu it tri smɔl kɔn tɔti, di tɔtal kalori we yu it kin bɔku. I tan lek se yu it 5-6 kuki insted of wan smol kapkek. So, mek shɔ se yu tink bɔt di kayn we aw yu de it.
Mɛsej we dɛn kin kɛr go na os
- Fɔ tɔk am simpul wan, kɔn tɔti na tin we yu kin pik fɔ gɛt wɛlbɔdi pas rɛgyula flawa tɔti. Dɛn nɔ gɛt bɔku kalori, fat, ɛn sɔdiɔm, ɛn dɛn gɛt bɔku fayv.
- Flawa tɔti gɛt bɔku kalori ɛn fat, so if yu it am, kip am smɔl ɛn it am wan wan tɛm nɔmɔ .
- If yu lɛk bred flawa tɔti, pik di wan dɛn we dɛn mek wit ɔl wit flawa instead fɔ yuz bred flawa we dɛn kin yuz ɔltɛm. Chek di ingridiɛnt lɛbl ɔltɛm.
- Di amount we yu de it rili impɔtant . If yu it tumɔs bikɔs yu tink se i "hɛlth" kin negate in bɛnifit dɛn.
- If yu gɛt wan patikyula wɛlbɔdi prɔblɛm, lɛk dayabitis, at sik, ɔ tin dɛn we gɛt fɔ du wit gluten, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt aw yu de it ɛn aks fɔ advays.
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