Wake wakudla ukudla kwaseMexico? Noma uma ukubuka ku-TV noma ku-movie, uyazibuza ukuthi hlobo luni lokudla olufana ne-roti ne-paratha yethu? Abantu abaningi badla lokhu ngoba kunambitheka kahle. Kodwa ingabe uyazi ngempela umehluko wokudla okunempilo phakathi kwama-tortilla enziwe ngofulawa wommbila nama-tortilla enziwe ngofulawa wesinkwa? Yikuphi kokubili okunempilo ngempela emzimbeni? Namuhla, ake sixoxe ngalokhu kalula nangokucacile.
Ngokomlando, ama-corn tortilla ayisidlo esidala kakhulu. Abantu baseMelika bebelokhu bedla ummbila njengokudla kwabo okuyisisekelo kusukela ngaphambi kokuba abaseSpain balethe ufulawa kakolweni (ufulawa wesinkwa) eMelika. Kodwa i-bread tortilla yadalwa kamuva. Namuhla, zombili izinhlobo zithandwa emhlabeni jikelele.
Ingabe singaqhathanisa inani lokudla okunempilo lalezi zinto ezimbili eceleni?
Kubalulekile ukucabangela inani lokudla okunomsoco kanye nokunambitheka kwako. Ngakho-ke ake sibone ukuthi umehluko uyini ngokuqukethwe kwamagremu ayi-100 alezi zinhlobo ezimbili zama-tortilla. Lokhu kuzokunikeza umbono omuhle.
| Ingxenye yokudla okunempilo | Ama-tortilla ommbila (amagremu ayi-100) | Ama-tortilla esinkwa (amagremu ayi-100) |
|---|---|---|
| Amakhalori aphelele | Amakhalori angu-159 | Amakhalori angu-304 |
| Amaprotheni | 4.55 amagremu | 8.93 amagremu |
| Amafutha aphelele | Amagremu angu-2.27 | 8.04 amagremu |
| Ama-carbohydrate | Amagremu angu-43.18 | Amagremu angu-48.21 |
| I-Fiber | 4.5 amagremu | Amagremu angu-1.8 |
| Ushukela | Amagremu angu-2.27 | Amagremu angu-0 |
| I-calcium | amamiligremu angu-45 | Amamiligremu angu-179 |
| Insimbi | Amamiligremu angu-3.27 | 0.64 milligrams |
| I-Sodium (usawoti) | Amamiligremu ayi-136 | amamiligram angu-732 |
Izinzuzo kanye nokungalungi kwama-tortilla ommbila
Njengoba ubona kuleli thebula, ama-corn tortilla anenzuzo enkulu yokudla okunempilo.
Yiziphi izinzuzo?
- Okusanhlamvu Okuphelele: Lokhu kwenziwa ngokusanhlamvu okuphelele, ngakho-ke kunomsoco kakhulu kunofulawa wesinkwa.
- Amakhalori aphansi, i-sodium, nama-carbohydrate: Uma uzama ukwehlisa isisindo noma ufuna ukulawula umfutho wegazi lakho, lokhu kuyisinqumo esihle.
- I-Fiber Eningi: I-Fiber ibaluleke kakhulu ohlelweni lwethu lokugaya ukudla. I-Fiber isiza ukugcina amathumbu esebenza kahle, isenza sizizwe sisuthi, futhi isiza nokulawula amazinga e-cholesterol kanye noshukela.
- Akunagluten: Abanye abantu banenkinga yokugaya iphrotheni ethi "Gluten" etholakala kufulawa wesinkwa. Futhi, abantu abanezifo ezifana "neSifo seCeliac" banesifo sokungezwani komzimba ne-gluten. Kubo, ama-corn tortilla ayindlela enhle kakhulu.
Ingabe kukhona okungalungile?
Yebo, kunezinkinga ezimbalwa ezincane.
- Iphuka kalula: Ama-corn tortillas omile kancane, njenge-papadam yethu, ngakho angaphuka kalula. Yingakho evame ukusetshenziselwa ukwenza ama-tacos amancane kune-burritos amakhulu.
- Ukunambitha kanye nokuthungwa: Abanye abantu abakuthandi ukuthungwa okungaqinile kwalokhu. Okuthengwe esitolo, ikakhulukazi, kungaba okomile kancane.
Okuncane: Kunezinhlobo ezimbili zama-tortilla ommbila: omhlophe nophuzi. Ophuzi une -beta carotene ethe xaxa (esiza ekukhiqizeni i-vitamin A). Kodwa ama-tortilla enziwe ngommbila oluhlaza okwesibhakabhaka abhekwa njenganempilo kakhulu kunawo wonke.
Izinzuzo kanye nokungalungi kwama-tortilla kafulawa
Manje ake sibheke ama-tortilla esinkwa. Kunezinzuzo kanye nezinto okufanele uziqaphele.
Yiziphi izinkinga?
- Amakhalori namafutha amaningi: Uma ubheka ithebula elingenhla, ungabona ngokucacile ukuthi amakhalori namafutha e-tortillas kafulawa wesinkwa angaphezu kokuphindwe kabili . Lokhu kuyiphutha elikhulu.
- I-fiber ephansi: Uma iqhathaniswa nama-corn tortillas, lena ine-fiber encane kakhulu.
- Izingozi zempilo: Ukudla lokhu njalo nangobuningi, ikakhulukazi lezo ezenziwe ngofulawa ocolisisiwe, kungandisa ingozi yokuthola izifo ezifana nesifo sikashukela, isifo senhliziyo, kanye neminye imidlavuza ngokuhamba kwesikhathi. Ngakho-ke uma uzidla, kuwukuhlakanipha ukuzidla ngokulinganisela.
Azikho izinzuzo?
- I-Calcium kanye ne-Iron: Okumangalisayo ukuthi ama-tortilla esinkwa ane-calcium eningi kune-tortilla yommbila. Kodwa-ke, ama-tortilla ommbila ane-iron eningi.
- Zithambile futhi zihlala isikhathi eside: Lezi zithambile kakhulu, kulula ukuzigoqa nokuzisonga. Ngisho noma uzigoqa zinezinto eziningi ngaphakathi, aziphuki kalula. Lokhu kuthamba nokwelula kuvela ku-`(Gluten)` kufulawa wesinkwa.
Okubalulekile: Uma ungasabeli kahle ku-gluten noma isifo se-celiac, kungcono ukugwema ngokuphelele ama-tortilla esinkwa.
Ukhetha kanjani impilo yakho ngendlela engcono kakhulu?
Kulungile, manje usunomqondo omuhle ngalezi ezimbili. Ngakho-ke sizenza kanjani izinqumo ezinempilo?
1. Funda ilebula!
Uma uthenga ama-tortilla esitolo, ungacabanga ukuthenga ama-tortilla kakolweni ophelele , ucabanga ukuthi anempilo kune-tortilla yommbila? Lowo ngumqondo omuhle, kodwa kunombandela owodwa. Qiniseka ukuthi uhlola uhlu lwezithako olusephaketheni.Qiniseka ukuthi ithi "Ufulawa Kakolweni Ophelele" kuqala. Ngezinye izikhathi ufulawa wesinkwa ojwayelekile omningi uxutshwa kulokhu.
Ngokufanayo, ungakhohliswa ama-tortilla emifino anemibala efana ne-"Spinach Tortilla." Nakuba amaningi awo enezele umbala nokunambitheka, enziwe ngokuyinhloko ngofulawa wesinkwa ocolisisiwe. Ngakho-ke inani lawo lokudla aliphezulu njengoba sicabanga.
2. Ingabe uyayenza ekhaya noma uyithenga esitolo?
Njenganoma yikuphi ukudla, kunomehluko omkhulu phakathi kwe-tortilla eyenziwe ekhaya kanye ne-tortilla ethengwa esitolo, ekhiqizwa ngobuningi. Ethengwa esitolo zingase zibe nezithako zokulondoloza kanye namanye amakhemikhali angeziwe kuzo. Uma ukwazi, kungcono ukuzenzela eyakho ekhaya. Ngaleyo ndlela, uyazi ukuthi yini ekuyo.
3. Qaphela usayizi wesabelo!
Lokhu kuyinto ebaluleke kakhulu. Uma ucabanga ukuthi, "Ama-corn tortillas aphansi ngamakhalori," futhi esikhundleni se-tortilla eyodwa enkulu yesinkwa, udla ama-corn tortillas amathathu amancane, inani lamakhalori eliphelele lingase libe phezulu. Kufana nokudla amakhukhi angu-5-6 esikhundleni se-cupcake eyodwa encane. Ngakho-ke, qiniseka ukuthi ucabanga ngenani olidlayo.
Umlayezo Wokuya Nawe Ekhaya
- Kalula nje, ama-corn tortillas ayisinqumo esinempilo kune-flour tortillas evamile. Aphansi ngama-calories, amafutha, kanye ne-sodium, futhi aphezulu ku-fiber.
- Ama-tortilla kafulawa aphezulu kakhulu ngama-calories namafutha, ngakho-ke uma uwadla, wagcine ngokulinganisela futhi uwadle ngezikhathi ezithile kuphela.
- Uma uthanda ama-tortilla esinkwa, khetha enziwe ngofulawa kakolweni ophelele esikhundleni sofulawa wesinkwa ojwayelekile. Hlola njalo ilebula lezithako.
- Inani olidlayo libaluleke kakhulu . Ukudla kakhulu ngoba ucabanga ukuthi "kunempilo" kunganciphisa izinzuzo zako.
- Uma unesifo esithile, njengesifo sikashukela, isifo senhliziyo, noma izinkinga ezihlobene ne-gluten, kungcono ukukhuluma nodokotela wakho ngokudla kwakho bese ucela iseluleko.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න