Li-tortilla li ratoa ka ho fetisisa United States le lijo tse tloaelehileng malapeng a mangata. Li sebetsa e le setsi sa mefuta e fapa-fapaneng ea lintho, tse akarelletsang meroho, limela le liprotheine. Li-tortilla ke starch, e tloaelehileng e entsoe ka phofo kapa poone. Li-tortilla li ka boela tsa etsoa ka lihlahisoa tse kang raese le phofo ea lijo-thollo. Lisebelisoa li ke ke tsa ama feela phetoho ea phepo e nepahetseng, empa hape e ka ama mokhoa oa sehlahisoa.
Ka mohlala, li-tortilla tsa poone li thata haholo ebe li hlahisa li-tortilla .
Histori, li-tortilla tsa poone e ne e le lijo tse tloaelehileng Lefats'eng le Lecha 'me li ne li sebelisoa hantle pele li-tortilla tsa phofo li e-ba teng. Ka tšohanyetso, lefu la tsoekere le ile la fetoha seoa ka nako e khutšoanyane ha li-tortilla tsa phofo li nkeloa sebaka ke tortilla ea poone e le lijo tse tloaelehileng ka mor'a hore phofo ea koro e fumanoe New World ka Spain. Ka tloaelo, li-tortilla tsa poone li na le phepo e nepahetseng ho feta li-tortilla tsa phofo. Ba atisa ho ba le lisebelisoa tse ngata, tse fokolang mafura le lik'hilojule tse seng kae, ebe li-tortilla tse tšoeu. Ntle le li-tortilla tsa poone, u ka reka mefuta e meng e mengata ea phepo e nepahetseng, e akarelletsang li-tortilla tse nang le lijo-thollo, tse nang le fiber, li-vithamine, liminerale le liprotheine tse nyenyane.
| Linnete tsa Tortilla Nutrition | |
|---|---|
| Ho Sebeletsa Boima ba tortilla ea phofo e 1, 49 cm (49 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 140 | |
| Lik'halori tse tsoang Fat 30 | |
| Kakaretso ea Fat 3.5g | 5% |
| Ho khotsofatsoa Fat 1.5g | 8% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 1g | |
| Cholesterol 0mg | 0% |
| Sodium 420mg | 17% |
| Potassium 0mg | 0% |
| Li-carbohydrates 24g | 8% |
| Fibete ea lijo 1g | 4% |
| Litlhapi tse 1g | |
| Protheine 4g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 8% · Iron 8% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Tortilla ena e lekanyelitsoeng ka lik'hilojule le lik'habohaedreite, hoo e ka bang le likotoana tse peli tsa bohobe. Ke mohloli o motle oa liprotheine, hape, o na le 4g ka sekoahelo se le seng. Empa, e ka tlase ho lefapha la fiber.
Ho molemo ho khetha li-tortilla tse nang le mohloli o motle oa fiber, bonyane 3 g ka ho sebetsa.
Ho phaella moo, sheba lethathamo la motsoako. Li-tortilla tse ngata tsa phofo li entsoe ka mafura a transgenite ea hydrogenated le mafura a mangata, a kang ho khutsufatsa meroho kapa likokoana-hloko. Ntle le moo, li-tortilla tsa poone le li-tortilla tse ngata li na le mafura a fokolang.
Melemo ea Bophelo
Ho itšetlehile ka boholo le mofuta oa tortilla eo ue khethang, tortilla e ka ba e leka-lekana ka lik'hilojule 'me e sebetsa e le mohloli o motle oa liprotheine, fiber, vithamine ea b, le tšepe. Lihlahisoa tsohle li nkela sebaka sa lijo-thollo tse hloekisitsoeng, tse hloekisitsoeng tse kang bohobe bo tšoeu, raese e tšoeu le pasta e tšoeu, 'me, ha e sebelisoa sebakeng sa lijo-thollo tse nkiloeng, li ka thusa ho ntlafatsa tsoekere ea mali le ho u boloka u tle. Meroho le raese e hlahisang limela e ka ba karolo ea lijo tsa mahala tsa gluten.
Lipotso tse tloaelehileng
Nka chesa li-tortilla tsa poone joang? Ho fapana le li-tortilla tse entsoeng malapeng tse bonolo le tse ikhohomosang, li-tortilla tsa poone tse tsoang 'marakeng li atisa ho senya. E le hore u li tšolise, leka ho li futhumala ka microwave kapa ka holim'a setofo. Hlatsoa matsoho a hao 'me u se ke ua moisten habonolo ka matsoho a mongobo. E futhumetse ka holim'a mollo, oe qeta ka metsotsoana e seng mekae ho thibela ho chesa. Kapa, mongobo oa thaole ea pampiri le ho phuthela tortilla kahare, ho e beha sejaneng se sireletsehileng sa microwave ebe o se futhumatsa ka microwave ka metsotso e ka bang 10-15.
Na li-tortilla tsa limela, joaloka spinach, li phetse hantle? Kajeno ho na le mefuta e mengata e fapaneng ea wraps. Lihlahisoa tsa meroho, tse kang sipinake kapa langa le le lej ke li-tortilla tse entsoeng ka phofo e tšoeu e nang le li-seasoning tse kang tomate phofo e le hore e fane ka mebala ea eona ea meroho le tatso. Kamehla u hopole ho bala lethathamo la motsoako le ho hlahloba mangolo pele u reka. Haeba motsoako oa pele o re "o ruile phofo e silafalitsoeng," seo se bolela hore motsoako o moholo oa lijo ke phofo e tšoeu. Lijo tse entsoeng ka phofo e tšoeu li atisa ho eketsa tsoekere ea mali kapele ho feta tse ling 'me li nkoa li le lik'habohaedreite tse hloekisitsoeng.
Ho Nata le ho Boloka Litlhapi Tsa Tortilla
Ha u reka li-tortilla, sheba mefuta e mengata e nang le lik'hilojule tse 150 ka ho sebetsa (hoo e ka bang li-intsithara tse 8), sena se batla se lekana le likotoana tse peli tsa bohobe. Hlahloba lethathamo la motsoako mme o batle ba reng, "kaofela" e le setho sa pele. Ka mohlala, poone e feletseng, koro e feletseng, e bolela hore lijo ke 100% ea lijo-thollo tse feletseng ebile ha li e-s'o nkiloe mavithamine, liminerale le fiber. Lihlahisoa tsohle ke lithollo tse entsoeng ka likarolo tsohle tsa lijo-thollo - marone (maruo a maruo a maruo a ka ntle), endosperm (bohareng), le likokoana-hloko (karolong e ka hare ea litho tse nang le limatlafatsi). Ka kakaretso li na le letšoao le tlase la glycemic, e bolelang hore li phahamisa tsoekere ea mali ka nako e khutšoanyane 'me li na le pelo e phetseng hantle, e tlatsa fiber.
Beha li-tortilla tsa lijo-thollo tse feletseng ka sehatsetsing ho boloka bocha bo hloekileng. Lahla letsatsi la ho fela.
Mokhoa o Molemo oa ho Lokisetsa Tortilla
Li-tortilla li ka sebelisoa ho etsa ntho leha e le efe le ntho e 'ngoe le e' ngoe. Li bonolo, li na le litšenyehelo tse ngata. Ho sa tsotellehe hore na motho ea jang limela kapa ea jang nama, li-tortilla li ka sebelisoa ho koahela kapa ho kenya lijo. Sebelisa tortilla ho etsa quesadillas, tacos, fajitas, wraps le roll-ups. Eketsa liprotheine tse omeletseng, tse kang linaoa, mahe, tuna, turkey, tlhapi le mafura a phetseng hantle a kang avocado, hummus kapa ho apara oli ho fiber e ruileng, liprotheine tse tletseng, pelo e phetseng hantle. Fumana ho pheha kajeno.
Li-Recipe le Li-Tortilla
- Li-beans tse Meholo le Meroho ea Meroho
- Pork Tostadas
- Litlhapi tsa Tlhapi