Mexican chaw i ei tawh em? A nih loh leh TV-ah emaw, movie-ah emaw i hmuh hian he ‘tortilla’ hi kan roti leh paratha nen a inang em em hi eng ei tur nge ni ang tih i ngaihtuah em? Mi tam takin hengte hi a thlum vangin an ei thin. Mahse, corn flour atanga siam tortilla leh chhangphut atanga siam tortilla te hi ei leh in lama danglamna i hria tak tak em? Heng pahnih zingah hian eng nge taksa tan a hrisel zawk tak tak? Vawiin hian he thu hi awlsam tak leh chiang takin sawi ila.
Tunhma atang tawh khan corn tortillas hi ei tur hlui tak a ni. America ram mipuite chuan Spanish-hoin America rama buhfai (chhangphut chi) an rawn ken hma atang tawh khan an ei tur ber atan corn an ei thin a ni. Mahse chhang tortilla chu a hnuah siam a ni. Tunah chuan khawvel hmun hrang hrangah chi hnih hi a lar hle.
Heng pahnih ei leh in hlutna hi a sir lehlamah kan khaikhin dawn em ni?
Chaw ei tur pakhata nutritional value bakah a thlum dan ngaihtuah a pawimawh. Chuvangin heng tortilla chi hnih gram 100 chhunga awm zat hi eng nge a danglamna chu i en ang u. Hei hian ngaihtuahna tha tak a pe ang che.
| Nutritional component a ni | Corn tortillas (gram 100) a ni a, a man pawh a to hle. | Chhangphut chi tortillas (gram 100) . |
|---|---|---|
| Calorie zawng zawng | Calorie 159 a awm | Calorie 304 a awm |
| Protein a awm a | 4.55 gram a ni | 8.93 gram a ni |
| Thau zawng zawng | 2.27 gram a ni | 8.04 gram a ni |
| Carbohydrates a awm bawk | 43.18 gram a ni | 48.21 a ni |
| Fiber a ni | 4.5 gram a ni | 1.8 gram a ni |
| Chini | 2.27 gram a ni | 0 gram a ni |
| Calcium a ni | 45 milligram a ni | 179 milligram a ni |
| Thir | 3.27 milligram a ni | 0.64 milligram a ni |
| Sodium (chi) 1.1. | 136 milligram a ni | 732 milligram a ni |
Corn tortillas thatna leh that lohna
He table atanga i hmuh angin corn tortillas hian nutritional advantage ropui tak a nei a.
Eng nge a thatna?
- Whole Grains: Hengte hi whole grains atanga siam a nih avangin chhangphut chi aiin a nutritious zawk.
- Calorie, sodium leh carbohydrates tlem: I taksa rihna tihtlem i tum emaw, i thisen sang control i duh emaw a nih chuan hei hi duhthlan tur tha tak a ni.
- Fiber a tam: Fiber hi kan chaw ei leh in (digestive system) atan a pawimawh hle. Fiber hian bowel function tha tak a neih theih nan a pui a, kan rilru a ti hah a, cholesterol leh sugar level pawh a control thei bawk.
- Gluten-free: Mi thenkhat chuan chhangphut chi hrang hranga protein ``Gluten'' awm chu an ei harsa thin. Tin, ``Celiac Disease'' ang chi natna nei te hian gluten allergy an nei bawk. An tan chuan corn tortillas hi a danglamna tha tak a ni.
A that lohna a awm em?
Ni e, chhiatna tenau tlemte a awm.
- A chhe awlsam: Corn tortilla hi a vawt deuh a, kan papadam ang bawkin a chhe awlsam hle. Chuvangin burrito lian siam ai chuan taco te siam nan an hmang fo thin.
- Taste leh texture: Mi thenkhat chuan hengte hi rough texture hi an duh lo. A bik takin dawr atanga lei te chu a vawt deuh thei.
Thil tlemte: Corn tortilla hi chi hnih a awm a, a dum leh a sen. Yellow zawk hian beta carotene (vitamin A siamchhuahna atana puitu) tlem a nei tam zawk. Mahse blue corn atanga siam tortillas hi a hrisel ber nia ngaih a ni.
Flour tortillas thatna leh that lohna
Tunah chuan chhangphut chi tortillas hi han en ila. Hlawkna bakah thil hriat tur a awm bawk.
A that lohnate chu engte nge ni?
- Calorie leh thau tamna: A chunga table hi i en chuan chhangphut chi tortillas-a calorie leh thau awm zat chu a let hnih aia tam a ni tih chiang takin i hmu thei ang Hei hi a chhiatna lian ber a ni.
- Fiber a tlem: Corn tortillas nena khaikhin chuan he tortilla hian fiber a nei tlem hle.
- Hriselna atana hlauhawm: Hengte hi ei fo leh tam tak ei hian, a bik takin chhangphut thianghlim atanga siam te hian hun rei tak chhung chu zunthlum, thinlung natna, leh cancer thenkhat te a thlen theihna a tipung thei a ni. Chuvangin i ei chuan a tlem berah ei hi a finthlak hle ang.
A thatna a awm lo em ni?
- Calcium leh Iron: Mak tak maiin chhangphut chi tortilla hian corn tortilla aiin calcium a nei tam zawk. Mahse, corn tortillas hian iron a nei tam zawk.
- Soft leh durable: Hengte hi a nem hle a, fold leh wrap awlsam tak an ni. A chhungah thil tam tak dahin i roll a nih pawhin awlsam takin an chhe thei lo. He softness leh stretchiness hi chhangphut flour-a `(Gluten)` atanga lo chhuak a ni.
Pawimawh: Gluten intolerance emaw Celiac Disease emaw i neih chuan chhangphut chi tortillas hi ei loh vek a tha ber.
Engtin nge i hriselna atan duhthlanna tha ber i siam?
Okay, tunah chuan heng pahnih chungchangah hian ngaihdan tha tak i nei ta. Chuti a nih chuan engtin nge duhthlanna hrisel tak kan siam ang?
1. Label chhiar rawh!
Store-a tortillas i lei a nih chuan, whole-wheat tortillas lei chu i ngaihtuah ang em, corn tortillas aiin a hrisel zawk nia ngaiin? Chu chu ngaihdan tha tak a ni a, mahse condition pakhat a awm. Package-a ingredients list kha lo en ve ngei ang che."Whole Wheat Flour" tih ziak hmasa phawt ang che. A chang chuan chhangphut chi pangngai tam tak chu he thilah hian an pawlh thin.
Chutiang bawkin "Spinach Tortilla" ang chi thlai tortilla rawng hrang hrang hmangin bum suh. Mi tam tak chuan rawng leh thlum an belhchhah laiin, chhangphut chi thianghlim atanga siam an ni ber. Chuvangin an nutritional value hi kan ngaihtuah angin a sang lo.
2. In lamah i siam nge dawr atanga i lei?
Chaw dang ang bawkin, in lama siam tortilla leh dawr atanga lei, mipui tam tak siam chhuah te hi a danglamna lian tak a awm. Store-a lei te hian preservative leh chemical dang an dah tel thei a ni. I theih chuan in lama siam chhuah a tha ber. Chutiang chuan a chhunga thil awm chu i hre thei ang.
3. Portion size chungchangah fimkhur rawh!
Hei hi a pawimawh ber a ni. "Corn tortillas hian calorie a nei tlem hle" tih i ngaihtuah a, chhangphut chi tortilla lian tak pakhat aiah corn tortilla te te pathum i ei chuan calorie intake zawng zawng chu a tam zawk mai thei. Cupcake te tak te pakhat ei ai chuan cookies 5-6 ei ang mai a ni. Chuvangin, i ei zat tur hi ngaihtuah chiang rawh.
Take-Home Thuchah a ni
- A awlsam zawngin, corn tortillas hi flour tortilla pangngai aiin a hrisel zawk. Calorie, thau leh sodium an nei tlem a, fiber an nei tam bawk.
- Flour tortillas hian calorie leh thau a pai tam hle a, chuvangin i ei chuan a tlem berah dah la, a chang chuan ei mai rawh .
- Bread flour tortillas i duh chuan chhangphut flour pangngai ai chuan whole-wheat flour hmanga siam thlang rawh. Ingredient label kha enfiah fo ang che.
- I ei zat hi a pawimawh hle . "Hrisel" i tih avanga ei tam lutuk hian a hlawkna a negate thei.
- Hriselna lama harsatna bik, zunthlum, thinlung natna, emaw, gluten nena inzawm thil i neih chuan i ei leh in chungchang i doctor nen sawiho a, thurawn lak a tha ber.
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