Tortillas tsis tshua muaj neeg nyiam nyob rau hauv Tebchaws Meskas thiab noj zaub mov hauv ntau lub tsev. Lawv ua haujlwm rau ntau yam khoom xyaw, nrog rau zaub, zaub, thiab protein ntau. Tortillas yog cov hmoov txhuv nplej siab, feem ntau yog ua los ntawm hmoov los yog pob kws. Tortillas kuj tuaj yeem siv cov khoom xyaw xws li mov thiab txhuv tseem grain. Cov khoom xyaw tsis tau tsuas yog cuam tshuam rau kev noj zaub mov zoo, tab sis kuj qhov kev ntxhib los mos ntawm cov khoom.
Piv txwv li, pob kws tortillas yog cov nyhuv me ntsis ces cov hmoov txhuv tortillas .
Keeb kwm, cov zaub pob kws ua cov pob kws yog cov zaub mov hauv lub Ntiaj Teb Tshiab thiab tau siv ua ntej cov hmoov nplej siab tuaj rau hauv cov av qeeg. Coincidentally, mob ntshav qab zib ua ib phaum mob nyob rau hauv ib lub sij hawm luv luv li cov roj tortillas hloov cov pob kws tortilla ua cov zaub mov tom qab cov hmoov nplej tau ua rau lub ntiaj teb tshiab los ntawm Spain. Feem ntau, cov pob kws ua rau cov pob kws yog cov zaub mov zoo tshaj rau cov kua qaub nplaum. Lawv yuav muaj fiber ntau dua, tsawg dua rog, thiab tsis tshua muaj calorie ntau ces cov hmoov nplej dawb dawb. Ntxiv rau cov pob kws ua muaj pob kws, koj tuaj yeem yuav lwm txoj sia, kev noj qab haus huv hom tortillas, xws li cov casserol uas muaj tag nrho, uas muaj fiber, vitamins, minerals thiab protein ntau dua calories.
| Tortilla khoom noj khoom haus tseeb | |
|---|---|
| Kev Pab Cuam 1 pob txha tortilla, 8 nti (49 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 140 | |
| Calorie los ntawm Fat 30 | |
| Tag Nrho Tsiaj 3.5g | 5% |
| Saturated roj 1.5g | 8% |
| Polyunsaturated rog 0g | |
| Monounsaturated Muaj Rog 1g | |
| Cholesterol 0mg | 0% |
| Sodium 420mg | 17% |
| Tshuaj Ntshav 0mg | 0% |
| Carbohydrates 24g | 8% |
| Kev noj haus Fiber 1G | 4% |
| Qab zib 1g | |
| Protein 4g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 8% · Iron 8% | |
| * Raws li 2,000 calorie diet | |
Cov kab mob no xyov yog pes tsawg calories thiab carbohydrate, hais txog qhov sib npaug ntawm ob lub ncuav ntawm pob cij. Nws yog ib qhov zoo ntawm cov protein, dhau los, muaj 4g ib qhwv. Tab sis, nws yog sub-par nyob rau hauv lub fiber department.
Nws yog qhov zoo tshaj plaws los xaiv cov tortillas uas yog qhov zoo ntawm cov fiber ntau, tsawg kawg 3 g ntawm ib pluag twg.
Tsis tas li ntawd, saib cov npe ntawv muaj. Muaj ntau cov roj ntim tortillas yog ua nrog cov roj ntsha thiab cov roj saturated, xws li cov zaub luv los yog cov roj av. Xwb, pob kws tortillas thiab tag nrho cov tortillas muaj roj tsawg.
Nyiaj Noj Qab Haus Huv
Nyob ntawm seb qhov me me thiab hom tortilla twg koj xaiv, tortillas kuj muaj peev xwm ua tau nyob nruab nrab hauv calorie ntau ntau thiab ua kom zoo li cov protein, fiber, b-vitamins, thiab hlau. Tag nrho cov nplej yog qhov zoo rau kev ua tiav, cov txiv hmab txiv ntoo zoo, cov qhob cij dawb, hmoov nplej dawb, thiab cov nplej dawb, thiab, thaum siv los ntawm qhov siv cov nplej, yuav pab txhim kho koj cov ntshav qab zib thiab kom koj puv. Cov pob kws thiab cov ntsev tortillas tuaj yeem yog ib feem ntawm kev noj cov zaub mov dawb.
Cov Lus Nug
Kuv tuaj yeem sov so hauv cov pob kws li cas? Contrary rau cov tshuaj txhuam hauv tsev ua cov kabmob uas muag muag thiab cov nqaij ntuag, cov kabmob pob kws los ntawm kev ua lag luam feem ntau yog txhaws. Mus moisten lawv, sim ua kom sov lawv nyob hauv lub microwave los yog nyob rau hauv lub qhov cub sab saum toj. Ntub koj txhais tes thiab maj mam moisten lub tortilla nrog cov damp tes. Sov nws hla lub hlawv, nws txhua ob peb feeb kom tsis txhob kub. Los yog, ntxhib phuam npog thiab qhwv lub hnab ntim hauv plawv, muab tso rau ntawm lub tais diav thiab microwave kom sov li 10-15 feeb.
Yog cov zaub tortillas, zoo li cov zaub ntsuab, noj qab haus huv? Hnub no muaj ntau ntau yam sib txawv. Zaub zas, xws li spinach los yog lws suav yog cov cuav ntawm cov hmoov nplej dawb uas muaj seasonings xws li kua txiv lws suav kom muab nws cov zaub zoo li xim thiab tsw. Nco ntsoov nyeem cov khoom xyaw thiab tshawb xyuas cov ntawv sau ua ntej yuav khoom. Yog tias thawj zaug muaj "enriched bleached hmoov," uas txhais tau hais tias cov khoom noj khoom haus yog cov hmoov dawb. Cov khoom noj uas muaj hmoov dawb yuav ua rau kom cov ntshav qab zib sai dua li lwm tus neeg thiab raug xam tias yog ua kom zoo dua cov carbohydrates.
Xa thiab Khaws Tortillas
Thaum nriav tortillas, nrhiav ntau hom uas muaj txog 150 calorie ntau ntau rau ib qho kev pabcuam (li 8 nti), qhov no yog sib npaug ntawm ob lub ncuav ntawm ob lub ncuav. Saib xyuas cov khoom xyaw thiab nrhiav cov neeg uas hais tias, "tag nrho" yog thawj zaug. Piv txwv, tag nrho cov pob kws, tag nrho cov hom qoob mog, txhais tau hais tias cov zaub mov yog 100% tag nrho cov qoob loo thiab tsis tau muab strip ntawm nws cov vitamins, minerals thiab fiber. Tag nrho cov nplej yog cov nplej uas ua los ntawm tag nrho cov seem ntawm cov qoob loo - lub bran (fiber ntau-txheej txheej txheej), endosperm (nruab nrab), thiab cov kab mob (cov nqaij muaj plaw). Lawv feem ntau muaj glycemic Performance index, uas txhais tau hais tias lawv nce ntshav suab thaj ntawm qeeb qeeb qeeb thiab lawv muaj ntau lub plawv zoo, filling fiber.
Muab tag nrho cov tortillas lauj kaub rau hauv lub tub yees kom tswj tau qhov kev mob tshiab. Pov tseg rau hnub kawg.
Txoj Kev Noj Qab Haus Huv Rau Kev Npaj Tortillas
Tortillas siv tau los ua txhua yam thiab txhua yam. Lawv yog cov yooj yim, raug nyiaj thiab ua kom tiav. Seb koj tus neeg tsis noj nqaij lossis nqaij noj nqaij, tortillas tuaj yeem siv los qhwv los yob koj cov zaub mov. Siv cov tortillas tsim quesadillas, qaib, fajitas, qhwv thiab roll-ups. Nqa cov protein ntshiv ntxiv, xws li taum, qe, tuna, qaib cov txwv, nqaij ntses, thiab muaj roj zoo xws li avocado, humus los yog roj raws li hnav khaub ncaws rau cov nplua nuj, protein ntau, pluas noj zaub mov zoo. Tau noj hnub no.
Zaub mov txawv nrog Tortillas
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