Izidakamizwa zithandwa kakhulu e-United States kanye nokudla okuyisisekelo emakhaya amaningi. Zisebenza njengesisekelo sezithako ezihlukahlukene, kufaka phakathi imifino, ama-legumes kanye nemithombo yamaprotheni. Izidumbu ziyi-starch, ngokuvamile eyenziwe ngofulawa noma ummbila. Izidakamizwa nazo zingenziwa ngokusebenzisa izithako ezifana nelayisi kanye nofulawa ogcwele okusanhlamvu. Izithako angeke zithinte kuphela ukwakheka kokudla, kodwa futhi ukuthungwa komkhiqizo.
Isibonelo, ama-tortillas e-corn ayanzima kakhulu ke ama- tortillas efulawa .
Ngokomlando, ama-tortillas e-corn ayenokudla okuyisisekelo eNew World futhi asetshenziselwa kahle ngaphambi kokuba kutholakale ama-tortillas. Ngokweqile, isifo sikashukela saba isifo esiwumshayabhuqe ngesikhathi esifushane njengoba i-tortilla ye-flour ishintsha ukudla okuyisisekelo emva kokudla kwekolweni eNew World iSpain. Ngokuvamile, ama-tortillas amacembe aphakeme ngokweqile kunamafufula efulawa. Bavame ukuba nama-fibre amaningi, amafutha angaphansi, nama-calories angaphansi kwabe-tortillas amhlophe. Ngaphandle kwama-corn tortillas, ungathenga ezinye izindlela ezinempilo ezinama-tortillas, kufaka phakathi ama-tortillas okugcwele, aqukethe ama-fibre amaningi, amavithamini, amaminerali kanye namaprotheni ngamakhalori angaphansi.
| Izindaba ze-Tortilla Nutrition | |
|---|---|
| Ukukhonza i-tortilla yobukhulu befulawa 1, 8 intshi (49 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 140 | |
| Ama-calories avela ku-Fat 30 | |
| Ingqikithi yamafutha 3.5g | 5% |
| I-Fat egcweleyo 1.5g | 8% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 420mg | 17% |
| Potassium 0mg | 0% |
| Ama-carbohydrate 24g | 8% |
| I-Fiber Diet 1g | 4% |
| Ama-Sugar 1g | |
| Amaphrotheni 4g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 8% · I-Iron 8% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Le tortilla ethile ihlolisisa ngama-kilojoule kanye ne-carbohydrate, cishe okulinganayo neziqephu ezimbili zesinkwa. Umthombo omuhle wamaprotheni, futhi, aqukethe 4g kokugoqa okulodwa. Kodwa, ingaphansi komnyango wefiber.
Kungcono ukhethe izidumbu eziwumthombo omuhle we-fibre, okungenani u-3 g ngokukhonza ngamunye.
Ngaphezu kwalokho, bheka uhlu lwezithako. Ama-tortillas amaningi ofulawa ayenziwa ngamafutha e-hydrogenated trans namafutha agcwele, afana nokunciphisa imifino noma isinqumelo. Ngaphandle kwalokho, izikhumba zommbila kanye nama-tortillas okugcwele okusanhlamvu aqukethe amafutha aphansi.
Izinzuzo zezeMpilo
Ngokuya ngobukhulu kanye nohlobo lwe-tortilla oyikhethayo, ama-tortillas angalinganisa ngama-kilojoule futhi asebenze njengomthombo omuhle wamaprotheni, ama-fibre, ama-vithamini, nezinsimbi. Ukudla okuphelele kuyindawo engcono yezinhlamvu ezihlungiwe, ezihlanjululwe njengezinkwa ezimhlophe, ilayisi elimhlophe ne-pasta emhlophe, futhi uma isetshenziselwa endaweni yezinhlamvu ezicutshungulwa, ingasiza ekuthuthukiseni ushukela wegazi lakho futhi ugcine ugcwele. Ummbila kanye ne-rice tortillas kungaba yingxenye yokudla okukhululekile kwe-gluten.
Imibuzo evamile
Ngingawafudumala kanjani ama-tortillas? Ngokuphambene nemithambo yendabuko eyenziwe yikhaya elula futhi ekhukhumezayo, ama-tortillas ekhishini emakethe ngokuvamile ahlambalaza. Ukuwahambisa, zama ukufudumala kuwo ku-microwave noma phezulu kwesitofu. Gcoba izandla zakho futhi ululaze kalula i-tortilla ngezandla ezinamanzi. Ukufudumala phezu komshini wokushisa, ukuwuphonsa yonke imizuzwana embalwa ukuvimbela ukuvutha. Noma, nciphisa ithawula lephepha bese ugoqa i-tortilla ngaphakathi, uyibeke esitokisini esiphephile se-microwave bese uyifudumala ku-microwave cishe imizuzwana engu-10-15.
Ingabe i-tortillas yemifino, njengepinashi, inempilo? Namuhla kunezinhlobonhlobo eziningi ze-wraps. Imifino ifakwa, njenge-isipinashi noma utamatisi kuyi-tortillas emane eyenziwe ngopuphu omhlophe oye waba ne-seasonings efana ne-tomato powder ukuze ayinike umbala wayo onjengemifino nokuvutha. Khumbula njalo ukufunda uhlu lwezithako bese uhlola amalebula ngaphambi kokuthenga. Uma isithako sokuqala sithi "siphumelele ufulawa ophuziweyo," lokho kusho ukuthi isithako esiyinhloko ekudleni ngufulawa omhlophe. Ukudla okwenziwe ngefulawa omhlophe kuvame ukwandisa ushukela wegazi ngokushesha kunabanye futhi kubhekwa njengama-carbohydrate ahlanzekile.
Ukubamba nokugcina ama-Tortillas
Uma uthenga ama-tortilla, bheka izinhlobonhlobo eziqukethe ama-khalori angu-150 ngokukhonza (cishe ngamasentimitha angu-8), lokhu cishe kufana nezingcezu ezimbili zesinkwa. Hlola uhlu lwesithako futhi ubheke labo abathi, "konke" njengesithako sokuqala. Isibonelo, ummbila wonke, ukolweni ophelele, kusho ukuthi ukudla kungu-100% okusanhlamvu okuphelele futhi akukakhululwa amavithamini, amaminerali namafiber. Izithelo zommbila zonke ezakhiwa yizo zonke izingxenye zokusanhlamvu - ungqimba lwangaphandle (ohlangothini olucebile ophethwe yi-fiber), i-endosperm (ephakathi), kanye negciwane (ingxenye engaphakathi enomsoco). Ngokuvamile banomhlahlandlela ophansi we-glycemic, okusho ukuthi baphakamisa ushukela wegazi ngokuhamba kancane futhi banenhliziyo enempilo enempilo, egcwalisa i-fiber.
Faka ama-tortillas okusanhlamvu okwanele esiqandisini ukuze ulondoloze ukuhlanzeka okuhle. Lahla ngosuku lokuphelelwa yisikhathi.
Izindlela Ezempilo Zokulungisa Amathambo
Izidumbu zingasetshenziswa ukwenza noma yini. Ziyindlela elula, ebiza izindleko nokugcwalisa. Kungakhathaliseki ukuthi udla imifino noma inyama yokudla inyama, ama-tortillas angasetshenziselwa ukugoqa noma ukugcoba ukudla kwakho. Sebenzisa ama-tortilla ukwenza imibuzo, ama-tacos, ama-fajitas, ama-wraps kanye nama-roll-ups. Engeza amaprotheni amancane, njengama-ubhontshisi, amaqanda, i-tuna, i-turkey, inhlanzi, namafutha enempilo afana ne-avocado, hummus noma ukugqoka amafutha e-fibre ecebile, amaprotheni ahlanganisiwe, ukudla okunempilo okunempilo. Thola ukupheka namhlanje.
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