Ngaba wakha watya ukutya kwaseMexico? Okanye xa ukubukele kwiTV okanye kwimovie, ngaba uyazibuza ukuba loluphi uhlobo lokutya olu 'tortilla' olufana neroti kunye neparatha zethu? Abantu abaninzi batya ezi zinto kuba zinencasa entle. Kodwa ngaba uyazi ngokwenene umahluko wezondlo phakathi kweetortilla ezenziwe ngomgubo wombona kunye neetortilla ezenziwe ngomgubo wesonka? Yeyiphi kwezi zimbini enempilo emzimbeni? Namhlanje, masithethe ngale nto ngokulula nangokucacileyo.
Ngokwembali, iitortilla zombona zisisidlo esidala kakhulu. Abantu baseMelika bebesidla umbona njengokutya kwabo okuphambili ukususela ngaphambi kokuba amaSpanish azise umgubo wengqolowa (umgubo wesonka) eMelika. Kodwa itortilla yesonka yenziwa kamva. Namhlanje, zombini ezi ntlobo zithandwa kwihlabathi liphela.
Ngaba singathelekisa ixabiso lesondlo lala maqela mabini ecaleni kwelinye?
Kubalulekile ukuqwalasela ixabiso lesondlo lokutya kunye nencasa yako. Ngoko ke makhe sibone ukuba yintoni umahluko kumxholo we-100 grams yezi ntlobo zimbini zeetortilla. Oku kuya kukunika umbono olungileyo.
| Icandelo lesondlo | Iitortilla zombona (100 grams) | Iitortillas zomgubo wesonka (100 grams) |
|---|---|---|
| Iikhalori zizonke | Iikhalori ezili-159 | Iikhalori ezingama-304 |
| Iiproteni | 4.55 iigram | 8.93 iigram |
| Amafutha ewonke | 2.27 iigram | 8.04 iigram |
| Iicarbohydrate | Iigram ezingama-43.18 | Iigram ezingama-48.21 |
| Ifayibha | 4.5 iigram | 1.8 iigram |
| Iswekile | 2.27 iigram | 0 iigram |
| I-calcium | Iimiligram ezingama-45 | Iimiligram ezili-179 |
| Intsimbi | Iimiligrama eziyi-3.27 | 0.64 milligrams |
| Isodiyam (ityuwa) | Iimiligram ezili-136 | Iimiligram ezingama-732 |
Iingenelo kunye nokungalungi kweetortilla zombona
Njengoko ubona kule theyibhile, iitortilla zombona ziluncedo kakhulu kwisondlo.
Zithini iingenelo?
- Iinkozo ezipheleleyo: Ezi zenziwe ngeenkozo ezipheleleyo, ngoko ke zinempilo ngaphezu komgubo wesonka.
- Iikhalori eziphantsi, i-sodium, kunye nee-carbohydrate: Ukuba uzama ukunciphisa umzimba okanye ufuna ukulawula uxinzelelo lwakho lwegazi, olu lukhetho olufanelekileyo.
- I-Fiber Eninzi: I-Fiber ibaluleke kakhulu kwinkqubo yethu yokugaya ukutya. I-Fiber inceda ukugcina amathumbu esebenza kakuhle, isenza sizive sihluthi, kwaye ikwanceda ukulawula amanqanaba e-cholesterol kunye neswekile.
- Ayinagluten: Abanye abantu banobunzima bokugaya iproteni ethi "gluten" efumaneka kumgubo wesonka. Kwakhona, abantu abaneengxaki ezifana "neSifo seCeliac" bane-allergy kwigluten. Kubo, ii-corn tortillas ziyindlela elungileyo yokukhetha.
Ngaba kukho naziphi na iingxaki?
Ewe, kukho iingxaki ezimbalwa ezincinci.
- Iqhekeka lula: Iitortilla zombona zomile kancinci, njengepapadam yethu, ngoko ke zinokuqhekeka lula. Yiyo loo nto zihlala zisetyenziselwa ukwenza iitacos ezincinci kuneeburrito ezinkulu.
- Incasa kunye noburhabaxa: Abanye abantu abayithandi indlela ezirhabaxa ngayo ezi zinto. Ezo zithengwa evenkileni, ingakumbi, zinokuba zomile kancinci.
Into encinci: Kukho iintlobo ezimbini zeetortilla zombona: ezimhlophe nezimthubi. Emthubi ine -beta carotene engaphezulu kancinci (enceda ekuveliseni i-vitamin A). Kodwa iitortilla ezenziwe ngombona oluhlaza okwesibhakabhaka zithathwa njengezona zisempilweni kakhulu.
Iingenelo kunye nokungalungi kweetortilla zomgubo
Ngoku makhe sijonge iitortillas zesonka. Kukho iingenelo kunye nezinto ekufuneka uzazi.
Zithini iingxaki?
- Iikhalori namafutha aphezulu: Ukuba ujonga itheyibhile engasentla, ungabona ngokucacileyo ukuba iikhalori namafutha e-tortillas zomgubo wesonka ziphindwe kabini . Le yeyona ngxaki inkulu.
- Ifayibha encinci: Xa ithelekiswa neetortilla zombona, le inefayibha encinci kakhulu.
- Iingozi zempilo: Ukutya ezi zinto rhoqo nangobuninzi, ingakumbi ezo zenziwe ngomgubo ocoliweyo, kunokunyusa umngcipheko wokufumana izifo ezifana nesifo seswekile, isifo sentliziyo, kunye neminye imihlaza ekuhambeni kwexesha. Ngoko ke ukuba uzitya, kububulumko ukuzitya ngokulinganisela.
Ngaba akukho zinzuzo?
- I-Calcium kunye ne-Iron: Okumangalisayo kukuba, ii-tortillas zomgubo wesonka zine-calcium eninzi kunee-tortillas zombona. Nangona kunjalo, ii-tortillas zombona zine-iron eninzi.
- Zithambile kwaye zihlala ixesha elide: Ezi zithambile kakhulu, kulula ukuzisonga nokuzisonga. Nokuba uzisonga zinezinto ezininzi ngaphakathi, aziphuki lula. Oku kuthamba nokuzolula kuvela kwi-`(Gluten)` ekumgubo wesonka.
Kubalulekile: Ukuba unesifo seCeliac okanye i-gluten, kungcono ukuba ungayityi ngokupheleleyo i-tortillas yesonka.
Uyenza njani ukhetho olufanelekileyo kwimpilo yakho?
Kulungile, ngoku unombono olungileyo ngezi zimbini. Ngoko ke singenza njani ukhetho olusempilweni?
1. Funda ilebheli!
Ukuba uthenga ii-tortilla evenkileni, ngaba ungacinga ngokuthenga ii-tortilla zengqolowa epheleleyo , ucinga ukuba ziphilile kunee-tortilla zombona? Licebo elihle elo, kodwa kukho imfuneko enye. Qiniseka ukuba ujonga uluhlu lwezithako ezikwiphakheji.Qinisekisa ukuba ithi "Umgubo wengqolowa opheleleyo" kuqala. Ngamanye amaxesha kuxuba umgubo wesonka oqhelekileyo omninzi.
Ngokufanayo, musa ukukhohliswa ziitortilla zemifuno ezinemibala efana ne "Spinach Tortilla." Nangona uninzi lwazo lunemibala nencasa eyongezelelekileyo, zenziwe ngomgubo wesonka ocoliweyo. Ngoko ke ixabiso lazo lesondlo aliphezulu njengoko sicinga.
2. Ngaba uyenza ekhaya okanye uyithenga evenkileni?
Njengakwezinye iintlobo zokutya, kukho umahluko omkhulu phakathi kwe-tortilla eyenziwe ekhaya kunye ne-tortilla ethengwa evenkileni, eyenziwe ngobuninzi. Ezo zithengwa evenkileni zinokuba nezithinteli kunye nezinye iikhemikhali ezongeziweyo kuzo. Ukuba unako, kungcono ukuzenzela ezakho ekhaya. Ngaleyo ndlela, uyazi ukuba ziyintoni na.
3. Lumka malunga nobungakanani besabelo!
Le yeyona nto ibalulekileyo. Ukuba ucinga ukuba, "ii-corn tortillas zineekhalori eziphantsi," kwaye endaweni ye-tortilla enkulu yesonka, utya ii-corn tortillas ezintathu ezincinci, ubuninzi beekhalori bunokuba phezulu. Kufana nokutya ii-cookies ezi-5-6 endaweni ye-cupcake enye encinci. Ngoko ke, qiniseka ukuba ucinge ngobungakanani obutyayo.
Umyalezo Wokuya Ekhaya
- Ngamafutshane, ii-tortilla zombona zilungile kakhulu kunee-tortillas zomgubo eziqhelekileyo. Zineekhalori eziphantsi, amafutha, kunye ne-sodium, kwaye ziphezulu kwi-fiber.
- Iitortilla zomgubo ziphezulu kakhulu kwiikhalori namafutha, ngoko ke ukuba uzitya, zigcine zilinganisele kwaye uzitye ngamaxesha athile kuphela.
- Ukuba uthanda iitortillas zomgubo wesonka, khetha ezo zenziwe ngomgubo wengqolowa epheleleyo endaweni yomgubo wesonka oqhelekileyo. Jonga rhoqo ilebhile yezithako.
- Ubungakanani bokutya okutyayo bubaluleke kakhulu . Ukutya kakhulu kuba ucinga ukuba "kusempilweni" kunokubangela ukuba kungabikho zibonelelo zako.
- Ukuba unesifo esithile, esifana nesifo seswekile, isifo sentliziyo, okanye iingxaki ezinxulumene negluten, kungcono ukuthetha nogqirha wakho malunga nokutya kwakho kwaye ucele ingcebiso.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න