Integralne tortilje sa sunkom, cedar sirom i paradajzom (Integral tortillas with ham, cheddar cheese and tomato)

Vecera za hipotireozu.

Sastojci (2 porcije): 2 integralne tortilje, 80 g sunke ili 100 g kuvane pilece sunke bez dimljenja, 30 g cedar sira (narendanog ili isečenog na tanke listiće), 1 srednji paradajz (isečen na kolutove), 1 kašičica maslinovog ulja, 1 kašičica suvog origana ili 1 kašika svežeg lista origana (sitno seckanog) ili 1 kašičica suvog bosiljka ili 1 do 2 kašike svežeg lista bosiljka (sitno seckanog). 

Ako koristiš i origano i bosiljak zajedno, stavi po: ½ kašičice suvog origana i ½ kašičice suvog bosiljka ili po 1 kašiku svežeg lista origana i svežeg lista bosiljka).

Priprema:

1. Napraviti integralne tortilje.

2. Tortilje kratko zagrejte u tiganju sa obe strane (ako su se ohladile).

3. Na svaku tortilju rasporedite šunku.

4. Dodajte čedar sir i kolutove paradajza.

5. Pospite origanom ili bosiljkom.

6. Preklopite tortilju na pola ili je urolajte.

7. Vratite u tiganj na 1–2 minuta sa svake strane, dok se cedar sir ne istopi.

8. Poslužite odmah.

Saveti:

• Uz tortilju poslužite zelenu salatu, krastavac ili papriku kako biste povećali unos povrća i vlakana. 
• Mozete dodati malo grčkog jogurta ili mladog sira. 
• Ovaj obrok obezbeđuje kombinaciju proteina, ugljenih hidrata i masti, pa može biti dobar izbor za lagan i zasitan obrok.

Napomene:

1. Integralne tortilje daju vlakna i duže drže sitost.
2. Šunka obezbeđuje proteine, ali birajte kvalitetniju sa manje soli i aditiva kad god je moguće.
3. Čedar sir daje proteine i kalcijum, ali sadrži i zasićene masti, pa je umerenost dobra ideja.
4. Paradajz je odličan dodatak jer sadrži vitamine i antioksidanse.

Dodatne napomene:

• Ako uzimate lek za hipotireozu, obično se preporučuje da ga uzimate na prazan stomak i da sačekate određeno vreme pre jela, prema uputstvu lekara ili farmaceuta.
• Mlečni proizvodi (mleko, jogurt, sir, kefir) mogu smanjiti apsorpciju leka za hipotireozu ako se uzimaju previše blizu vremena kada popiješ lek, prvenstveno zbog kalcijuma.

Uobičajena preporuka je:

• Popiti lek ujutru na prazan stomak sa vodom.
• Sačekati najmanje 30–60 minuta pre doručka.
• Namirnice bogate kalcijumom, kao što su mleko i sir, često se preporučuje ostaviti najmanje 4 sata nakon uzimanja leka.

Dakle, tortilja sa šunkom, čedar sirom i paradajzom nije problem kod hipotireoze, ali je bolje da je ne jedeš odmah nakon uzimanja leka. 

Dinner for hypothyroidism.

 Ingredients (2 servings):: 2 integral tortillas, 80 g of ham or 100 g of cooked chicken ham without smoking, 30 g of cheddar cheese (grated or cut into thin slices), 1 medium tomato (cut into rings), 1 teaspoon of olive oil, 1 teaspoon of dried oregano or 1 tablespoon of fresh oregano leaves (finely chopped) or 1 teaspoon of dry basil or 1 to 2 tablespoons of fresh basil leaves (finely chopped).

If you use oregano and basil together, add: ½ teaspoon of dry oregano and ½ teaspoon of dry basil or 1 tablespoon each of fresh oregano leaves and fresh basil leaves).

Preparation:

1. Make integral tortillas.

2. Briefly heat the tortillas in a pan on both sides (if they have cooled).

3. Put the ham on each tortilla.

4. Add cheddar cheese and tomato rings.

5. Sprinkle it with oregano or basil.

6. Fold the tortilla in half or roll it up.

7. Return to the pan for 1-2 minutes on each side, until the cheddar cheese melts.

8. Serve immediately.

Tips:

• Serve a green salad, cucumber or pepper with the tortilla to increase your intake of vegetables and fiber. 
• You can add a little Greek yogurt or queso fresco cheese.
• This meal provides a combination of protein, carbohydrates and fat, so it can be a good choice for a light and filling meal.

Notes:

1. Integral tortillas provide fiber and keep you full longer.
2. Ham provides protein, but choose better quality with less salt and additives whenever possible.
3. Cheddar cheese provides protein and calcium, but it also contains saturated fat, so moderation is a good idea.
4. Tomatoes are a great addition because they contain vitamins and antioxidants.

Additional notes:

• If you are taking medicine for hypothyroidism, it is usually recommended that you take it on an empty stomach and that you wait a certain time before eating, according to the instructions of your doctor or pharmacist.
• Dairy products (milk, yogurt, cheese, kefir) can reduce the absorption of hypothyroidism medication if taken too close to the time you drink the medication, primarily due to calcium.

The usual recommendation is:

• Drink the medicine in the morning on an empty stomach with water.
• Wait at least 30-60 minutes before breakfast.
• Foods rich in calcium, such as milk and cheese, are often recommended to be left for at least 4 hours after taking the medicine.

So, a tortilla with ham, cheddar cheese and tomato is not a problem with hypothyroidism, but it is better not to eat it immediately after taking the medicine.