Ese wigeze urya ibiryo byo muri Mexique? Cyangwa iyo ubibonye kuri televiziyo cyangwa muri filime, wibaza ubwoko bw'ibiryo iyi 'tortilla' isa na roti na paratha zacu? Abantu benshi barya ibi kuko biryoshye. Ariko se uzi neza itandukaniro riri hagati ya tortilla zikozwe mu ifu y'ibigori na tortilla zikozwe mu ifu y'umugati? Ni iyihe muri izi ebyiri ifite akamaro ku mubiri? Uyu munsi, reka tubiganireho mu buryo bworoshye kandi busobanutse.
Mu mateka, tortilla z'ibigori ni ifunguro rya kera cyane. Abaturage bo muri Amerika bari basanzwe barya ibigori nk'ifunguro ryabo ry'ibanze kuva mbere y'uko Abanya-Esipanye bazana ifu y'ingano (ifu y'umugati) muri Amerika. Ariko tortilla y'umugati yaje gukorwa nyuma. Muri iki gihe, ubwoko bwombi buzwi cyane ku isi.
Ese twagereranya agaciro k'imirire y'ibi byombi?
Ni ngombwa gusuzuma agaciro k'intungamubiri z'ibiryo ndetse n'uburyohe bwabyo. Reka turebe itandukaniro riri hagati ya garama 100 z'ubu bwoko bubiri bwa tortilla. Ibi bizaguha igitekerezo cyiza.
| Igice cy'imirire | Tortilla z'ibigori (garama 100) | Tortilla z'ifu y'umugati (garama 100) |
|---|---|---|
| Kalori zose hamwe | Kalori 159 | Kalori 304 |
| Poroteyine | garama 4.55 | garama 8.93 |
| Ibinure byose hamwe | garama 2.27 | garama 8.04 |
| Karubohidrati | garama 43.18 | garama 48.21 |
| Fibre | garama 4.5 | garama 1.8 |
| Isukari | garama 2.27 | garama 0 |
| Kalisiyumu | Miligarama 45 | Miligarama 179 |
| Icyuma | miligarama 3.27 | Miligarama 0.64 |
| Sodiyumu (umunyu) | Miligarama 136 | miligarama 732 |
Ibyiza n'ibibi bya tortilla z'ibigori
Nkuko bigaragara kuri iyi mbonerahamwe, tortilla z'ibigori zifite akarusho gakomeye ku mirire.
Ni izihe nyungu?
- Ibinyampeke byuzuye: Ibi bikorwa mu binyampeke byuzuye, bityo bikaba bifite intungamubiri nyinshi kurusha ifu y'umugati.
- Karori nke, sodiyumu na karubohidrati: Niba ugerageza kugabanya ibiro cyangwa ushaka kugenzura umuvuduko w'amaraso, iyi ni amahitamo meza.
- Ifite fibre nyinshi: Fibre ni ingenzi cyane ku buryo igogora ryacu rikora neza. Fibre ifasha mu kugumana imikorere myiza y'amara, ituma twumva dushize, kandi ikanafasha mu kugenzura urugero rwa cholesterol n'isukari.
- Nta Gluten irimo: Hari abantu bagira ingorane zo gusya poroteyine "Gluten" iboneka mu ifu y'umugati. Nanone, abantu bafite indwara nka "Indwara ya Celiac" bafite ubwivumbure kuri gluten. Kuri bo, tortilla z'ibigori ni ubundi buryo bwiza bwo kuzikoresha.
Hari ingaruka mbi?
Yego, hari ibintu bike bito bito bito bibangamira.
- Ivunika byoroshye: Tortilla z'ibigori zumye gato, kimwe na papadam yacu, bityo zishobora kuvunika byoroshye. Niyo mpamvu zikunze gukoreshwa mu gukora tacos nto aho gukora burrito nini.
- Uburyohe n'imiterere: Hari abantu badakunda imiterere mibi y'ibi. By'umwihariko, ibigurwa mu maduka bishobora kuba byumye gato.
Akantu gato: Hari ubwoko bubiri bwa tortilla z'ibigori: umweru n'umuhondo. Iy'umuhondo ifite beta carotene nyinshi (ifasha mu gukora vitamine A). Ariko tortilla zikozwe mu bigori by'ubururu zifatwa nk'izifite ubuzima bwiza kurusha izindi zose.
Ibyiza n'ibibi bya tortilla z'ifu
Noneho reka turebe tortilla zikozwe mu ifu y'umugati. Hari ibyiza ndetse n'ibintu ugomba kumenya.
Ni izihe mbogamizi?
- Kalori n'ibinure byinshi: Iyo urebye imbonerahamwe iri hejuru, ubona neza ko kalori n'ibinure biri mu ma tortillas y'ifu y'umugati byikubye kabiri . Iyi ni yo mbogamizi ikomeye.
- Fibre nke: Ugereranyije na tortilla z'ibigori, iyi ifite fibre nke cyane.
- Ingaruka ku buzima: Kurya ibi buri gihe kandi ku bwinshi, cyane cyane ibikozwe mu ifu itunganyijwe, bishobora kongera ibyago byo kurwara indwara nka diyabete, indwara z'umutima, na kanseri zimwe na zimwe mu gihe kirekire. Niba rero ubirya, ni byiza kubirya ku rugero.
Nta nyungu?
- Kalisiyumu na Ubutare: Igitangaje ni uko tortilla z'ifu y'umugati zigira kalisiyumu nyinshi kurusha tortilla z'ibigori. Ariko tortilla z'ibigori zigira ubutare bwinshi.
- Yoroshye kandi iramba: Izi zoroshye cyane, zoroshye kuzizinga no kuzipfunyika. Nubwo wazizungurutsa zifite ibintu byinshi imbere, ntizicika byoroshye. Ubu buryo bworoshye kandi bworoshye buturuka ku `(Gluten)` iri mu ifu y'umugati.
Icy'ingenzi: Niba ufite ikibazo cya gluten cyangwa indwara ya Celiac, ni byiza kwirinda burundu tortilla z'ifu y'umugati.
Ni gute wahitamo neza ku buzima bwawe?
Noneho, ubu ufite igitekerezo cyiza kuri ibi byombi. None se twafata dute amahitamo meza?
1. Soma icyapa!
Niba uguze tortilla mu iduka, ese watekereza kugura tortilla z'ingano zose , utekereza ko ari nziza kurusha tortilla z'ibigori? Icyo ni igitekerezo cyiza, ariko hari ikintu kimwe gisabwa. Menya neza ko urebye urutonde rw'ibikoresho biri ku ipaki.Menya neza ko yanditseho "Ifu y'ingano yose" mbere na mbere. Hari igihe ifu nyinshi y'umugati isanzwe ivangwa muri ibi.
Mu buryo nk'ubwo, ntugashukwe n'amatapi y'imboga afite amabara menshi nka "Epinari Tortilla." Nubwo nyinshi muri zo zongereye ibara n'uburyohe, zikorwa ahanini mu ifu y'umugati itunganyijwe. Bityo rero, agaciro k'intungamubiri zazo ntabwo kari hejuru nkuko tubitekereza.
2. Ese uyikorera mu rugo cyangwa uyigura mu iduka?
Nkuko bimeze ku biribwa byose, hari itandukaniro rinini hagati ya tortilla ikozwe mu rugo n'igurwa mu iduka, ikorerwa ku bwinshi. Izaguzwe mu iduka zishobora kuba zongewemo imiti irinda ubushyuhe n'indi miti . Niba bishoboka, ni byiza kuzikorera mu rugo. Muri ubwo buryo, umenya ibirimo.
3. Witondere ingano y'ibice!
Iki ni cyo kintu cy'ingenzi cyane. Niba utekereza ko "Tortilla z'ibigori zifite karori nke," kandi aho kurya tortilla imwe nini y'ifu y'umugati, ukarya tortilla eshatu nto z'ibigori, karori zose zishobora kuba nyinshi. Ni nko kurya cookies 5-6 aho kurya keke imwe nto. Rero, menya neza ko utekereza ku rugero urimo kurya.
Ubutumwa bwo kujyana mu rugo
- Muri make, tortilla z'ibigori ni amahitamo meza kuruta tortilla zisanzwe z'ifu. Zifite karori nke, ibinure, na sodiyumu nke, kandi zifite fibre nyinshi.
- Tortilla z'ifu zirimo karori nyinshi n'ibinure byinshi, bityo rero niba uziriye, uzirinde kugabanya kandi uzirye rimwe na rimwe gusa.
- Niba ukunda tortilla zikozwe mu ifu y'umugati, hitamo izikozwe mu ifu y'ingano yose aho guhitamo ifu isanzwe y'umugati. Buri gihe reba ku kirango cy'ibikoreshwa.
- Ingano y'ibyo urya ni ingenzi cyane . Kurya byinshi cyane kuko ubona ko ari "ingirakamaro" bishobora gutuma bitakaza akamaro kabyo.
- Niba ufite ikibazo runaka cy’ubuzima, nka diyabete, indwara z’umutima, cyangwa ibibazo bifitanye isano na gluten, ni byiza kuganira na muganga wawe ku mirire yawe no kugisha inama.
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