Wakambodya chikafu chekuMexico here? Kana kuti paunochiona paTV kana mufirimu, unombozvibvunza here kuti 'tortilla' iyi yakafanana neroti neparatha yedu imhandoi? Vanhu vazhinji vanodya izvi nekuti zvinonaka. Asi unoziva here musiyano wezvinovaka muviri uripo pakati pematortilla akagadzirwa neupfu hwechibage nematortilla akagadzirwa neupfu hwechingwa? Ndeipi yeaya maviri ine hutano mumuviri? Nhasi, ngatitaurei nezvazvo zviri nyore uye zvakajeka.
Kare, matortilla echibage ndiro ndiro rekare. Vanhu vekuAmerica vaidya chibage sechikafu chavo chikuru kubvira vasati vauya nefurawa yegorosi (furawa yechingwa) kuAmerica. Asi tortilla yechingwa yakagadzirwa gare gare. Nhasi, marudzi ese ari maviri anozivikanwa pasi rese.
Tingaenzanisa kukosha kwekudya kwezviviri izvi here?
Zvakakosha kufunga nezvekudya kunovaka muviri kwechikafu pamwe nekuravira kwacho. Saka ngationei musiyano uripo pakati pemagiramu zana emhando mbiri idzi dzematortilla. Izvi zvichakupa pfungwa yakanaka.
| Chikamu chezvekudya | Matortilla echibage (100 gramu) | Matortilla eupfu hwechingwa (100 gramu) |
|---|---|---|
| Macalorie ese | Macalorie 159 | Macalorie 304 |
| Mapuroteni | 4.55 magiramu | 8.93 magiramu |
| Mafuta ese | 2.27 magiramu | 8.04 magiramu |
| Makabhohaidhiretsi | magiramu 43.18 | magiramu 48.21 |
| Faibha | magiramu 4.5 | 1.8 magiramu |
| Shuga | 2.27 magiramu | magiramu 0 |
| Karusiyamu | 45 mamirigiramu | 179 mamirigiramu |
| Simbi | 3.27 mamirigiramu | 0.64 mamirigiramu |
| Sodium (munyu) | 136 mamirigiramu | 732 mamirigiramu |
Zvakanakira uye zvakaipa zvematortilla echibage
Sezvamunoona kubva patafura iyi, matortilla echibage ane pundutso huru yekudya.
Ndezvipi zvakanakira?
- Zviyo Zvizere: Izvi zvinogadzirwa nezviyo zvisina kuzara, saka zvine hutano hwakanyanya kupfuura hupfu hwechingwa.
- Macalorie mashoma, sodium, uye makabhohaidhiretsi: Kana uri kuedza kuderedza huremu kana kuti uchida kudzora BP yako, iyi isarudzo yakanaka.
- Yakapfuma muFiber: Fiber inokosha zvikuru kudumbu redu. Fiber inobatsira kuchengetedza mashandiro akanaka emudumbu, inoita kuti tinzwe takaguta, uye inobatsirawo kudzora huwandu hwecholesterol neshuga.
- Hazvina gluten: Vamwe vanhu vanonetseka nekugaya puroteni inonzi "Gluten" inowanikwa muupfu hwechingwa. Uyewo, vanhu vane zvirwere zvakaita se "Celiac Disease" vane allergy kune gluten. Kwavari, matortilla echibage ndeimwe nzira yakanaka yekudya.
Pane zvazvakaipira here?
Ehe, pane zvimwe zvidiki zvidiki zvatisingakwanise kuita.
- Inotsemuka nyore: Matortilla echibage akaoma zvishoma, sezvakaita mapapadam edu, saka anogona kutsemuka nyore. Ndosaka achiwanzoshandiswa kugadzira ma tacos madiki pane ma burrito makuru.
- Kuravira uye magadzirirwo: Vamwe vanhu havadi magadzirirwo akaomarara eizvi. Zvikurukuru zvinotengwa muchitoro zvinogona kunge zvakaoma zvishoma.
Chimwe chinhu chidiki: Kune mhando mbiri dzematortilla echibage: machena neyero. Yero ine beta carotene yakawanda (inobatsira kugadzira vhitamini A). Asi matortilla akagadzirwa nechibage chebhuruu anoonekwa seane hutano hwakanyanya kupfuura mamwe ese.
Zvakanakira uye zvakaipa zvematortilla eupfu
Ngatitarisei matortilla eupfu hwechingwa. Pane zvakanakira pamwe nezvinhu zvekuziva.
Ndezvipi zvakaipa zviri kuitika?
- Yakawanda mumacalorie nemafuta: Kana ukatarisa tafura iri pamusoro, unogona kuona zvakajeka kuti macalorie nemafuta ari mumatortilla eupfu hwechingwa zvakapetwa kaviri . Iri ndiro dambudziko guru.
- Faibha shoma: Kana tichienzanisa nematortilla echibage, iyi ine faibha shoma.
- Njodzi dzehutano: Kudya izvi nguva dzose uye zvakawanda, kunyanya izvo zvakagadzirwa neupfu hwakanatswa, zvinogona kuwedzera njodzi yekurwara nezvirwere zvakaita sechirwere cheshuga, chirwere chemwoyo, uye dzimwe kenza kwenguva refu. Saka kana uchizvidya, kuchenjera kuzvidya zvine mwero.
Hapana mabhenefiti?
- Calcium neIron: Zvinoshamisa kuti, matortilla eupfu hwechingwa ane calcium yakawanda kupfuura matortilla echibage. Zvisinei, matortilla echibage ane iron yakawanda.
- Zvinyoro uye zvinogara kwenguva refu: Izvi zvakapfava zvikuru, zviri nyore kupeta nekuputira. Kunyangwe ukadzipeta dzine zvinhu zvakawanda mukati, hadzityoke nyore. Kupfava uku nekutambanudza kunobva mu `(Gluten)` iri muupfu hwechingwa.
Zvakakosha: Kana uine chirwere cheCeliac kana gluten isingakwirirwi, zvakanaka kuti usashandise tortillas dzeupfu hwechingwa zvachose.
Unoita sei sarudzo yakanakisisa yehutano hwako?
Zvakanaka, ikozvino wava nepfungwa yakanaka nezvezvinhu zviviri izvi. Saka tingasarudza sei zvine hutano?
1. Verenga chinyorwa!
Kana uchitenga matortilla muchitoro, ungafunga here kutenga matortilla egorosi rese , uchifunga kuti ane hutano kupfuura matortilla echibage? Ipfungwa yakanaka, asi pane chimwe chinhu chaunoda. Iva nechokwadi chekutarisa runyorwa rwezvinhu zviri mupakeji.Iva nechokwadi chekuti yakanyorwa kuti "Hupfu hweWhole Wheat" kutanga. Dzimwe nguva hupfu hwakawanda hwechingwa hunowanzo sanganiswa muchinhu ichi.
Saizvozvowo, musanyengerwa nematortilla emuriwo ane mavara akaita se "Spinach Tortilla." Kunyange zvazvo akawanda acho aine ruvara rwakawedzerwa uye kunaka, anonyanya kugadzirwa neupfu hwechingwa chakanatswa. Saka kukosha kwawo kwekudya hakuna kukwira sezvatinofunga.
2. Unoigadzira kumba here kana kuti unoitenga muchitoro?
Sezvineiwo nezvechikafu chipi nechipi, pane musiyano mukuru pakati petortilla inogadzirwa kumba neinotengwa muchitoro, inogadzirwa muzvitoro zvakawanda. Dzinotengwa muchitoro dzinogona kunge dziine mishonga yekuchengetedza nezvimwe makemikari akawedzerwa. Kana uchikwanisa, zvakanaka kugadzira yako kumba. Nenzira iyoyo, unoziva zvirimo.
3. Chenjerera nezvehukuru hwechikamu!
Ichi ndicho chinhu chakakosha. Kana uchifunga kuti, "Matortilla echibage ane macalorie mashoma," uye panzvimbo petortilla imwe hombe yeupfu hwechingwa, ukadya matortilla matatu madiki echibage, huwandu hwemacalorie hunogona kunge hwakakwira. Zvakafanana nekudya makuki mashanu kusvika matanhatu panzvimbo pekapu imwe diki. Saka, iva nechokwadi chekufunga nezvehuwandu hwauri kudya.
Mharidzo Yekuenda Nayo Kumba
- Zvichitaurwa zviri nyore, matortilla echibage ane hutano hwakanaka pane matortilla eupfu akajairwa. Ane macalorie mashoma, mafuta, uye sodium shoma, uye ane fiber yakawanda.
- Matortilla eupfu ane macalorie akawanda nemafuta, saka kana ukaadya, achengete ari pakati nepakati uye anongoadya nguva nenguva .
- Kana uchida matortilla eupfu hwechingwa, sarudza akagadzirwa neupfu hwegorosi rose pane furawa yechingwa yenguva dzose. Gara uchitarisa zviri muchinyorwa.
- Huwandu hwaunodya hunokosha zvikuru . Kudya zvakawandisa nekuti unofunga kuti "zvine hutano" kunogona kukanganisa mabhenefiti acho.
- Kana uine dambudziko rehutano rakadai sechirwere cheshuga, chirwere chemwoyo, kana matambudziko ane chekuita negluten, zvakanaka kutaura nachiremba wako nezvekudya kwako uye kutsvaga mazano.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment