He mea nui loa nā kāpena i ka United States a me kahiʻai nui ma nā home he nui. Hāʻawi lākou i kumu no nāʻano mea likeʻole, e like me nā huaʻona, nā lemu, a me nā kumu protein. ʻO nā kumukūʻau he mākiko, i hanaʻia i ka palaoa a me ka palaoa. Hiki ke hoʻohanaʻia nā kumukūʻai ma ka hoʻohanaʻana i nā meaʻai e like me ka laiki a me ka palaoa'ōpala. ʻAʻole hiki i nā mea hana ke hoʻoili wale i ka hana kumu iʻa, akā,ʻo ka hua'ōlelo hoʻi o ka huahana.
Eia kekahi laʻana, uaʻoi aku ka paʻakikī o nā tortila kānana ma hope o ka palaoa tortillas .
ʻO ka mōʻaukala,ʻo nā tortila māla ka meaʻai nui ma ka New World a ua hoʻohana maikaʻiʻia ma mua o ka hoʻokomoʻiaʻana o nā tortillas. ʻO Coincidentally, ua lilo ka maʻi dia i ka maʻi ahulau i loko o ka manawa pōkole i hoʻopauʻia ka tortillas palaoa i ka tortilla māla e like me ka meaʻai ma hope o ka hoʻolakoʻiaʻana o ka palaoa palaoa i ka New World e Sepania. ʻO ka mea maʻamau,ʻo ka hoʻopiliʻiaʻana o nā tortilla kānana eʻoi aku ka maikaʻi ma mua o ka palaoa tortillas. Kūleʻa lākou i ka nui o ka fiber, ka momona o ka momona, a me keʻano kaloila a laila kaʻulaʻula keʻokeʻo tortillas. Ma waho aʻe o nā tortillas kānana, hiki iāʻoe ke kūʻai i nāʻano likeʻole o nā tortillas, e like me nā tortillas'āhiʻoki holoʻokoʻa, kahi iʻoi aku ka nui o nā fiber, nā huaora, nā minelala a me ke kinipona no ka mea i emiʻole ka calories.
| Hoʻoponopono Nortilla Nutrition | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 ka palaoa tortilla, 8'ini (49 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 140 | |
| Ke Kalo mai loko mai o ka momona 30 | |
| Ka Honua Nui 3.5g | 5% |
| Manaʻo Mana 1.5g | 8% |
| ʻO ka momona momona 0g | |
| Ka Nui Monufsaturated 1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 420mg | 17% |
| Pōliko 0mg | 0% |
| Carbohydrates 24g | 8% |
| Fiber Dietary 1g | 4% |
| Nā Kupa 1g | |
| Pauna 4g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Paʻi 8% · Mea 8% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO kēia tortilla kūikawā heʻano kūpono ia i nā calories a me ka hamoʻaleʻa, e pili ana i ka like meʻelua mau paʻi. He kumu maikaʻiʻo ia o protein,ʻo ia hoʻi, me 4g i kahi pāpuni. Akā, ua hanaʻia ma lalo o kaʻoihana fiber.
He mea maikaʻi loa ke koho i nā tortillas kahi kumu maikaʻi o ke fiber, ma kahi o 3 g no ka lawelaweʻana.
Eia hou, e nānā i ka papa kuhikuhi. Hoʻomaʻiʻia nā tortillas he nui me nā momona momona o ka momona a me nā momona momona, e like me ka hoʻopōla huaʻai a iʻole ka momona. Eia kekahi,ʻo nā tortilas ma ka palaoa a me nā tortilas'āhiʻona piha loa nā mea momona.
Nā Huakaʻi Ola
Ma muli o ka nui a me keʻano o ka tortilla e koho neiʻoe, hiki ke hoʻopauʻia nā tortillas i nā calories a lilo i kumu maikaʻi o ka protein, fiber, b-vitamins, a me ka hao. ʻO nā kīʻaha maikaʻi he mea kūpono no nā'ōpala i hoʻoponoponoʻia, nā huapalapala i hoʻomaʻemaʻeʻia e like me kaʻoa keʻokeʻo, ke laiki keʻokeʻo, a me ka paʻi keʻokeʻo, a, i hoʻohanaʻia i kahi o ka palaoa i kālaiʻia, hiki iāʻoe ke kōkua i ka hoʻoikaikaʻana i nā suga koko a mālama iāʻoe. Hiki i nā tortilas kaʻohi a me ka laiki ke lilo i hapa o ka meaʻai maʻamau.
Nā nīnau maʻamau
Pehea e hiki ai iaʻu ke hoʻomehana i nā tortilla palaoa? Ma ka likeʻole i nā tortilas home-made soft and puffy, nā kumulāʻau kānana mai ka mākeke mai i nā mea pinepine. No ka hoʻomaʻemaʻeʻana iā lākou, ho'āʻo e hoʻomehana iā lākou i ka microwave aiʻole ma luna o ka pahu. E kīkoʻo i kou mau lima a hoʻomaʻemaʻe pono i ka tortilla me nā lima lūlū. E wela i ka mea puhi, e hoʻololi i kēlā me kēia maukona kekona e pale i ke ahi. A iʻole e hoʻonā i kahi kāwele pepa a komo i ka tortilla i loko, kau i luna o ka mea umauma wela a me ka mahana i loko o ka mimikiwe wela no kahi 10-15 maukona.
He mau tortillas huaʻai, e like me ka'ōnihi, ke olakino? I kēia lā, nui nāʻano likeʻole o nā mea e hoʻokomo. ʻAiʻia nā huaʻai, e like me ka'ōnihi a me nā'ōmato wale nō i tortillas i hanaʻia me ka palaoa'ōmaʻa i loaʻa nā mea hoʻolālā e like me ka lepoʻeleʻele e hāʻawi aku i konaʻanoʻono like me keʻanoʻono. E hoʻomanaʻo mau e heluhelu i ka papa inoa o nā kumuhana a nānā i nā lepili ma mua o ka kūʻaiʻana. Inā'ōlelo ka mea mua i ka "palaoa momona maikaʻi,"ʻo ia hoʻi, ka mea kumu mua i ka meaʻai he palaoa keʻokeʻo. ʻO nā meaʻai i hanaʻia me ka palaoa keʻokeʻo e hoʻonui i ka mea koko i nā mea'ē aʻe a liloʻia he mau'aleʻa.
Ke kiʻi a me ka mālamaʻana i nā kumukū
Ke kūʻaiʻana i nā tortilla, e nānā i nāʻano i piha i 150 mau calori ma kēlā me kēia (e like me 8 iniha),ʻo ia keʻano like meʻelua mau paʻi. E nānā i ka papa inoaʻenehana a nānā i nā mea e'ōlelo ana, "holoʻokoʻa" e like me ka mea mua. Eia kekahi laʻana,ʻo ka palaoa a pau,ʻo ka palaoa a pau,ʻo ia hoʻi, he 100% ka palaoa a pau loa, aʻaʻole hoʻi i weheʻia kāna mau huaora, nā mineral a me ka fiber. ʻO nā'ōpūʻo ia nā huapalapala i hanaʻia i nā'āpana o ka palaoa - ka lālā (branber) waiwai, ka hopena (waena), a me ka pua (kahi waiwai nui o nā mea waiwai). Loaʻa iā lākou kahi hōʻailona haʻahaʻa haʻahaʻa,ʻo ia hoʻi ka hoʻonuiʻana i nā suʻi koko ma kahi wikiwiki aʻoi aku i loko o lākou ka puʻuwai olakino, hoʻopiha piha.
E kau i nā huapalapalaʻai ma loko o ka friji e mālama ai i ka hou hou. E hoʻolei i ka lā pau.
Nā Huakaʻi Ola e Hoʻomākaukau NāʻUla
Hiki ke hoʻohanaʻia nā kumukūʻai e hana i kekahi mea a me nā mea a pau. He mea maʻalahi, he kumukūʻai a hoʻopihaʻia. Inā he meaʻai a meaʻai paha kāu meaʻai, hiki ke hoʻohanaʻia nā tortillas e kāwili aiʻole e kāwili i kāu meaʻai. E hoʻohana i nā tortillas e hana i nā nīnauadillas, tacos, fajitas, wraps and roll-ups. Hoʻonui i ke kinona lean, e like me ka pī, nā hua, ka tuna, ka pīkī, ka iʻa, a me ka momona maikaʻi e like me ka avocado, ka hummus a iʻole kaʻaila i hoʻokomoʻia no ke aho momona, ka protein i hoʻopaʻaʻia, ka meaʻai maikaʻi. Eʻai i kēia lā.
Nā Recipes Me nā Tortillas
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