Zovuta Zokwanira Zakudya za Tortillas

Mitsempha imatchuka kwambiri ku United States komanso chakudya chodalirika m'nyumba zambiri. Amagwiritsa ntchito zamasamba zosiyanasiyana, kuphatikizapo ndiwo zamasamba, masamba, ndi mapuloteni. Zilonda zamtundu ndi wowuma, omwe amapangidwa kuchokera ku ufa kapena chimanga. Mitsempha imatha kupangidwanso pogwiritsa ntchito zitsulo monga mpunga ndi ufa wonse wa tirigu. Zosakaniza sizingawononge zokhazokha zokhudzana ndi zakudya, komanso maonekedwe a mankhwalawa.

Mwachitsanzo, nkhumba za chimanga zimakhala zovuta kwambiri ndiye kuzizira .

Kalekale, nkhumba za chimanga zinali chakudya chodalirika mu New World ndipo zinagwiritsidwa ntchito bwino musanayambe kuzizira. Nthendayi, matenda a shuga adasanduka mliri panthawi yochepa monga ufa wa ufa m'malo mwa chimanga cha chimanga monga chakudya chodalirika pambuyo pa ufa wa tirigu chinaperekedwa ku New World ndi Spain. Kawirikawiri, nkhumba za chimanga zimadya bwino kuposa ufa wa ufa. Amakonda kukhala ndi mitsempha yambiri, mafuta ochepa, ndi ochepa piritsi komanso ufa wofiira. Kuphatikiza pa ziphuphu za chimanga, mukhoza kugula mitundu ina yowonjezera, yomwe imaphatikizapo mitsempha yambiri, yomwe imakhala ndi mavitamini, mavitamini, mchere komanso mapuloteni ochepa.

Mtedzawu umakhala wochepa kwambiri mu makilogalamu ndi mavitamini, pafupifupi ndi magawo awiri a mkate. Ndicho chitsimikizo chabwino cha mapuloteni, nawonso, okhala ndi 4g mu kukulunga kokha. Koma, ndizochepa mu dipatimenti yowonjezereka.

Ndibwino kusankha masitoma omwe ali ndi magwero abwino a fiber, osachepera 3 g pakutumikira.

Kuwonjezera apo, yang'anani mndandanda wa zosakaniza. Mitengo yambiri ya ufa imapangidwa ndi mafuta a hydrogenated trans ndi mafuta odzaza, monga kuchepetsa masamba kapena mafuta onunkhira. Momwemonso, nkhumba za chimanga ndi mitsempha yonse yambewu imakhala ndi mafuta ochepa.

Ubwino wa Zaumoyo

Malingana ndi kukula kwake ndi mtundu wa tortilla umene mukusankha, zotupa zimatha kukhala zochepa m'thupi ndipo zimakhala ngati puloteni, mavitamini, mabamini, ndi zitsulo. Mbewu zonse zimalowetsa m'malo mwa mbewu zowonongeka, zoyera monga mikate yoyera, mpunga woyera, ndi pasitala woyera, ndipo, mukagwiritsiridwa ntchito mmalo mwa mbewu zowonongeka, zingathandize kusintha shuga lanu la magazi ndi kukutsitsani. Mbewu ndi mpunga wa mpunga zingakhale mbali ya zakudya zopatsa thanzi.

Mafunso Odziwika

Kodi ndingatenthe bwanji chimanga cha chimanga? Mosiyana ndi zikondwerero zapakhomo zomwe zimakhala zofewa ndi zonyansa, chimanga cha chimanga pamsika nthawi zambiri chimakhala chopweteka. Powaphimbitsa, yesetsani kuwawotcha mu microwave kapena pamwamba pa mphika. Pukuta manja anu mozembetsa mitsuko ndi manja otupa. Kuwotcha pamoto wotentha, ndikuwombera maminiti pang'ono kuti musapse. Kapena, konzani pepala lamapepala ndikukulunga mkatikati, kuyika pa chipinda chokhala ndi tizilombo tosungira ma microwave ndikuwotcherera mu microwave kwa masekondi 10-15.

Kodi zotupa za masamba, monga sipinachi, wathanzi? Lero pali mitundu yambiri yosiyanasiyana ya wraps. Zomera zowonjezera, monga sipinachi kapena phwetekere ndi mitsempha yokha yopangidwa ndi ufa woyera womwe umakhala ndi zokolola monga phwetekere ufa kuti uzipatse mtundu wake wa masamba monga utoto ndi kukoma. Nthawi zonse kumbukirani kuwerenga mndandanda wazitsulo ndikuyang'ana malemba musanagule. Ngati choyamba choyamba chimati "kupindulitsa ufa wothira mafuta," zikutanthawuza kuti chinthu chofunika kwambiri mu chakudya ndi ufa woyera. Zakudya zopangidwa ndi ufa woyera zimapangitsa kuti magazi aziwoneka mofulumira kwambiri kuposa ena ndipo amadziwika kuti ndi chakudya choyeretsedwa.

Kusaka ndi Kusunga Mitsempha

Pogula tortilla, yang'anani mitundu yomwe ili ndi makilogalamu pafupifupi 150 potumikira (pafupifupi masentimita 8), izi ndizofanana ndi magawo awiri a mkate. Yang'anani mndandanda wazitsulo ndikuyang'ana iwo omwe amati, "zonse" monga choyamba chogwiritsira ntchito. Mwachitsanzo, chimanga chonse, tirigu wonse, chimatanthawuza kuti chakudya ndi 100% ya tirigu wonse ndipo sichinawonongeke mavitamini, minerals ndi fiber. Nthanga zonse ndi mbewu zomwe zimapangidwa ndi zigawo zonse za tirigu - chimphona chokhala ndi chuma chamtundu, mapulosi (endosperm) (pakati), ndi nyongolosi (gawo la mkati mwachuma). Kawirikawiri amakhala ndi mndandanda wa m'magazi ochepa, womwe umatanthauza kuti amachititsa kuti shuga awonongeke pang'onopang'ono ndipo amakhala ndi moyo wathanzi, wodzazidwa ndi zitsulo.

Ikani mitsuko yambiri mufiriji kuti mukhale osangalala. Taya tsiku lomaliza.

Njira Zabwino Zokonzekera Tortillas

Mitsempha ingagwiritsidwe ntchito kupanga chirichonse ndi chirichonse. Zili zosavuta, zodula komanso zodzaza. Kaya mumadya zamasamba kapena nyama, zikhoza zingagwiritsidwe ntchito kukulunga kapena kudula chakudya chanu. Gwiritsani ntchito miyala yotchedwa quesadillas, tacos, fajitas, wraps ndi roll-ups. Onjezerani mapuloteni oonda kwambiri, monga nyemba, mazira, tuna, turkey, nsomba, ndi mafuta abwino monga avocado, hummus kapena kuvala mafuta kwa fiber rich, mapuloteni odzaza, chakudya chamoyo chamoyo. Pezani kuphika lero.

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