Kua kai kē koe i te kai Mekihana? Ina kite koe i tēnei i runga pouaka whakaata, i roto rānei i te kiriata, ka whakaaro koe he aha te momo kai o tēnei 'tortilla' e rite ana ki tā tātou roti me te paratha? He tokomaha te hunga e kai ana i ēnei nā te mea he reka. Engari e mōhio ana koe ki ngā rerekētanga kai i waenga i ngā tortilla i hangaia mai i te paraoa kānga me ngā tortilla i hangaia mai i te paraoa parāoa? Ko tēhea o ngā mea e rua he pai ake mō te tinana? I tēnei rā, me kōrero tātou mō tēnei mea, he māmā noa iho, he mārama hoki.
I ngā wā o mua, he kai tawhito ngā tōtīra kānga. Nō mua i te taenga mai o te paraoa witi (paraoa taro) ki Amerika, kua kai te iwi o Amerika i te kānga hei kai matua. Engari nō muri mai ka hangaia te tōtīra taro. I ēnei rā, e rongonui ana ngā momo e rua puta noa i te ao.
Me whakarite tahi tātou i te uara kai o ēnei e rua?
He mea nui kia whakaarohia te uara kai o tētahi kai me tōna reka hoki. Nō reira, me titiro tātou ki te rerekētanga o te nui o te kai i roto i te 100 karamu o ēnei momo tōtīra e rua. Mā tēnei koe e mōhio ai.
| Te wāhanga kai | Tōtīra kānga (100 karamu) | Tōtīra paraoa (100 karamu) |
|---|---|---|
| Ngā kaora katoa | Ngā Kaora 159 | 304 Calories |
| Pūmua | 4.55 karamu | 8.93 karamu |
| Ngako katoa | 2.27 karamu | 8.04 karamu |
| Ngā warowaihā | 43.18 karamu | 48.21 karamu |
| muka | 4.5 karamu | 1.8 karamu |
| Huka | 2.27 karamu | 0 karamu |
| Konupūmā | 45 mirikaramu | 179 mirikaramu |
| Rino | 3.27 mirikaramu | 0.64 mirikaramu |
| Konutai (tote) | 136 mirikaramu | 732 mirikaramu |
Ngā painga me ngā huakore o ngā tōtīra kānga
E kitea ana i tēnei ripanga, he tino pai ngā painga kai o ngā tōtīra kānga.
He aha ngā painga?
- Ngā Witi Katoa: He mea hanga ēnei mai i ngā witi katoa, nō reira he nui ake te kai totika i te paraoa paraoa.
- He iti ngā kaora, te konutai, me ngā warowaihā: Mena kei te ngana koe ki te whakaiti i tō taumaha, ki te hiahia rānei koe ki te whakahaere i tō toto toto, he kōwhiringa pai tēnei.
- He nui te muka: He mea nui te muka mō tā tātou pūnaha nakunaku. Ka āwhina te muka ki te pupuri i te mahi pai o te puku, ka makona ai tātou, ā, ka āwhina hoki ki te whakahaere i ngā taumata cholesterol me te huka.
- Kore-kutene: He uaua ki ētahi tāngata te nakunaku i te pūmua "Kutene" e kitea ana i roto i te paraoa paraoa. Waihoki, ko te hunga whai mate pēnei i te "Mate Celiac" he mate pāwera ki te kutene. Mō rātou, he pai ngā tōtīra kānga hei whakakapi.
He ngoikoretanga kei reira?
Āe, he iti noa ngā ngoikoretanga.
- Ngāwari te pakaru: He maroke ngā tōtīra kānga, pērā i tā tātou pāparama, nō reira ka ngāwari te pakaru. Koia te take e whakamahia pinepinetia ai hei hanga tacos iti, kaua ki ngā burritos nunui.
- Te reka me te kakano: Kāore ētahi e pai ki te kakano taratara o ēnei. Tērā pea ka maroke ngā mea i hokona mai i te toa.
He mea iti: E rua ngā momo tōtīra kānga: he mā, he kōwhai. He nui ake te beta carotene o te mea kōwhai (e āwhina ana ki te whakaputa huaora A). Engari ko ngā tōtīra i hangaia mai i te kānga kikorangi e kiia ana ko ngā mea tino hauora.
Ngā painga me ngā huakore o ngā tortilla paraoa
Nā, kia titiro tātou ki ngā tōtīra paraoa. He painga anō hoki, me ētahi mea anō hoki hei mōhio.
He aha ngā ngoikoretanga?
- He nui ngā kaora me te ngako: Ki te titiro koe ki te ripanga i runga ake nei, ka kitea mārama e koe he nui ake i te rua ngā kaora me te ngako o ngā tōtīra paraoa . Koinei te ngoikoretanga nui rawa atu.
- He iti te muka: Ki te whakaritea ki ngā tōtīra kānga, he iti ake te muka o tēnei.
- Ngā mōrearea hauora: Mā te kai i ēnei i ngā wā katoa, i roto i te nui, inā koa ko ērā i hangaia mai i te paraoa parakore, ka piki ake te mōrearea o te whakawhanake i ngā mate pēnei i te mate huka, te mate ngakau, me ētahi mate pukupuku i te wā roa. Nō reira, ki te kai koe i ēnei, he mea whakaaro nui kia kai i roto i te āhua taurite.
Kāore he painga?
- Konupūmā me te Rino: He mea whakamiharo, he nui ake te konupūmā o ngā tōtīra paraoa i ngā tōtīra kānga. Heoi, he nui ake te rino o ngā tōtīra kānga.
- Ngāwari, pakari: He tino ngāwari ēnei, he ngāwari ki te whakapiko me te takai. Ahakoa ka hurihia me te nui o ngā mea i roto, kāore e pakaru wawe. Nā te `(Kūtenu)` i roto i te paraoa te pūtake o tēnei ngāwari me te totoro.
He mea nui: Mena he mate kore kai koe i te kuruteni, he mate Celiac rānei, he pai ake te karo katoa i ngā tortilla paraoa.
Me pēhea te whiriwhiri i te mea tino pai mō tō hauora?
Āe, kua mōhio kē koe ki ēnei mea e rua. Nā, me pēhea tātou e whiriwhiri ai i ngā mea hauora?
1. Pānuihia te tapanga!
Ki te hoko koe i ngā tōtīra i te toa, ka whakaaro koe ki te hoko i ngā tōtīra witi katoa , me te whakaaro he pai ake i ngā tōtīra kānga? He whakaaro pai tēnā, engari kotahi te tikanga. Kia mahara ki te tirotiro i te rārangi kai kei runga i te kete.Kia tino mōhio kei roto te kupu "Paraoa Wiiti Katoa" i te tuatahi. I ētahi wā ka whakaranua he nui te paraoa parāoa noa ki roto.
Waihoki, kaua e tinihangatia e ngā tōtīra huawhenua kanapa pērā i te "Spinach Tortilla." Ahakoa he maha o ēnei kua tāpirihia he tae me te reka, he mea hanga te nuinga mai i te paraoa paraoa kua parakore. Nō reira, kāore i te teitei te uara kai e rite ana ki tā tātou e whakaaro nei.
2. Ka hangaia e koe i te kāinga, ka hokona mai rānei i te toa?
Pērā i ngā kai katoa, he rerekētanga nui i waenga i te tortilla i hangaia ki te kāinga me te tortilla i hokona mai i te toa, i hangaia i roto i te papatipu. Tērā pea kei roto i ngā tortilla i hokona mai i te toa he matū tiaki me ētahi atu matū kua tāpirihia ki roto. Ki te taea, he pai ake te hanga i tāu ake i te kāinga. Pērā ai, ka mōhio koe ki ngā mea kei roto.
3. Kia tūpato ki te rahi o ngā kai!
Koinei te mea tino nui. Ki te whakaaro koe, "He iti ngā kaora o ngā tōtīra kānga," ā, hei utu mō te kotahi tōtīra paraoa nui, e toru ngā tōtīra kānga iti ka kainga e koe, tera pea ka nui ake te kaora katoa e kainga ana. He rite ki te kai pihikete e 5-6 hei utu mō te kotahi keke iti. Nō reira, kia mahara ki te nui o te kai e kainga ana e koe.
Karere Tangohia ki te Kāinga
- Ki te kī māmā noa, he pai ake te hauora o ngā tōtīra kānga i ngā tōtīra paraoa noa. He iti ake ngā kaora, te ngako, me te konutai, ā, he nui ake te muka.
- He tino nui ngā kaora me te ngako i roto i ngā tōtīra paraoa , nō reira ki te kai koe i a rātou, kia taurite, ā, me kai noa i ētahi wā .
- Ki te pai koe ki ngā tōtīra paraoa, whiriwhiria ngā mea i hangaia ki te paraoa witi katoa kaua ki te paraoa paraoa noa. Tirohia tonu te tapanga o ngā kai.
- He mea tino nui te nui o te kai e kainga ana e koe . Ki te nui rawa te kai nā te mea e whakaaro ana koe he "hauora" ka kore e whai hua.
- Mena he mate hauora motuhake tōu, pērā i te mate huka, te mate ngakau, te mate kuruteni rānei, he mea pai kia kōrero koe ki tō tākuta mō tō kai me te rapu tohutohu.
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