Ukudla Okungahle Kuqukethe Gluten Efihliwe
Ama-Supermarket ngokuqhubekayo ahlinzeka ngezinhlu zemikhiqizo yabo engenayo i-gluten, noma ngisho nokubiza ama-food "awe-gluten" ngaphandle kweshalofu. Lokhu kwenza kube lula kubantu abalandela ukudla okungenakudla kwe-gluten ngoba banesifo se-celiac noma ubuzwe obuningi be-gluten.
Kodwa-ke, kunezinye izingozi ezingenayo i-gluten ongase uhlangabezane nazo ezitolo zokuthenga ezingahle zikumangaze. Lezi yizinto zokudla ezibonakala sengathi zifanele zibe yi-gluten (noma okungenani aziqukethe izithako ze-gluten ), kodwa ziqukethe i-gluten efihliwe noma zithwala ingozi enkulu yokungcoliswa kwe- gluten , ngenxa nje yokuthi indlela kusetshenzwe.
Funda emithonjeni eyisithupha efihlekile ye-gluten ekudleni kokudla, ukuthi ungayigwema kanjani, nokuthi yini ongayithenga ukuyifaka esikhundleni senqola yakho yokuthenga.
1 - Inkukhu yaseRississerie e-Gluten? Hhayi njalo
Ungacabanga ukuthi izinkukhu zokubola ezidayiswa ezitolo zokudla kufanele zibe yi-gluten, kodwa iningi alikho.
Lezi zigebengu lapha zingase zibe ukuthungula okuncane okwesibhakabhaka esikhunjeni senyoni ukuze kube yinto ekhanda, izakhi ze-gluten ezinununeni, i-rubut, noma i-sauce esetshenzisiwe, noma ngisho ne-gluten engcolile ekuphekeni nasekupaketheni (izitolo eziningi zipheka futhi zithengise inkukhu ethosiwe kanye nezinkukhu zabo zokudoba).
Ukuhlala ngaphandle kwe-gluten:
- Yithenga kuphela inkukhu ye-rotisserie esitolo esibhala ngokuthi "ayi-gluten-free." I-Costco ne-Club ye-Sam yizinketho ezimbili ezingenayo i-gluten uma unamalungu.
- Zama inkukhu ye-Boiss Market ye-Boston Market esikhundleni se-version yesitolo. Ibhalwe ngokuthi "i-gluten-free," futhi ungathatha izitsha zangaphandle ze-gluten ngenkathi ukhona.
2 - Ukuthola i-Deli Deli ne-Cheese ye-Gluten-Free
Inganekwane yasemadolobheni yama-gluten yokuthi izidlo eziningi zokudla ziqukethe izithako ze-gluten ezizwakalayo njengezigcwalisi. Ezingxenyeni eziningi, ukudla okunomsoco (kanye nama-cheeses) kwenziwa ngezithako ezingenalo i-gluten.
Noma kunjalo, lokho akusho ukuthi ungakwazi ukuhleleka ngokuphepha imikhiqizo ye-deli enqanyelwe ukuhleleka ku-counter. Eminye imikhiqizo ye-deli inikezela ingozi enkulu yokungcoliswa kwe-gluten ekucubunguleni. Ngaphezu kwalokho, usemngciphekweni wokungcoliswa kwe-gluten eningi ekudleni, ngenxa yokuthi imishini yokuhlanza ayigcini izikhathi ezingaphezu kwesisodwa noma kabili ngosuku, futhi eziningi ze-sandwich zenziwa ku-deli.
Ukuhlala ngaphandle kwe-gluten:
- Ukuthenga inyama ehlanganisiwe ephawulwe "i-gluten-free," futhi inamathele amachizi athile ahlanganiswe ngaphambili (iningi lama brand ushizi liphephile)
- Uma kufanele uthole inyama elicutshungulwe kuwe kusukela enkantolo ye-deli, uthenge umkhiqizo obizwa ngokuthi "i-gluten-free," njenge-Boar's Head, futhi ucele abasebenzi ukuthi basebenzise umshini ohlanzekile.
3 - Kudla i-Gluten-Free ku-Bar Soup and Salad Bar
Lezo zinsuku nezitolo zesaladi ezitolo ezinkulu zingabonakala zinzima kakhulu: ziqukethe ukudla okusha okunempilo kokudla okudinga umzamo omncane ngakini. Ungase uziqinisele ukuthi ungakhetha izinto ezibonakalayo ezingenayo i-gluten, bese ushiya ukudla kwe-gluten-y ngemuva.
Kuyiqiniso ukuthi ungase ubalekele ngokukhetha nokukhetha phakathi kokukhethwa kukho, kodwa ingozi yokungcoliswa kwe-gluten iphezulu kakhulu. Kulula kakhulu ukuthi umuntu alahle phansi isikhombisi (kungenjalo i-gluten-free) yokugqoka i-ranch, noma ukushayela kancane i-tabbouleh ku- quinoa .
Ukuhlala ngaphandle kwe-gluten:
- Khetha izinto ezibonakala zingenayo i-gluten, njenge-ulethisi nemifino eluhlaza.
- Gwema izinto ezisondela ngokushesha ezintweni ezine-gluten, njenge-saladi yamazambane eduze kwesaladi le-macaroni.
- Yeqa isobho ngaphandle kokuthi kubhalwe ngokucacile "i-gluten-free."
- Gcina imishayo yesaladi ezitolo zokudla ezibeka izinto "ezingenalo gluten" noma " azikho izithako ze-gluten ." I-Wegmans, inkambo enyakatho-ntshonalanga naphakathi kwe-Atlantic, ingabe lokhu (futhi i-Wegmans sushi ayi-gluten).
4 - Ushizi Olugqwetshiwe Ngeke Lube NgeGuluten
Iningi lazo usuke lingenalo i-gluten , futhi abantu abalandela ukudla okungenayo i-gluten bangayidla ngaphandle uma bezwela ne-casein (i-protein yobisi) noma ezinye izithako ezisekelwe ubisi. Kodwa-ke, kufanele ugweme ushizi ohlanganiswe esitolo.
Isizathu? Iningi izitolo zinezikhwama ze-counter counter, futhi zinganqunywa ezindaweni ezifanayo ezisetshenziselwa ukwenza amaswidi.
Ukuhlala ngaphandle kwe-gluten:
- Xoxa nabasebenzi be-deli mayelana nokuthi bahlukanisa yini izingxenye ezinkulu zama shizi zibe ngamanani amancane. Uma lokhu kwenzeka endaweni efanayo namaswidi, kwenziwa ngokucacile.
- Gwema amaphakheji afakwe uphawu lokugqoka eplastiki elincane futhi elondolozwe ngemuva ngelebula elishicilelwe esitolo. Ukuthenga amaphakheji kuphela ahlanganisiwe (ukugoqa ukugoqa kwenzeka ngaphandle kwesayithi ezimweni eziningi), futhi uqinisekise nabasebenzi besitolo ukuthi ushizi awuzange upakishwe esitolo.
5 - Izinkinobho ezinobuningi: Ingozi enkulu yokuguquka kwesiphambano
Kuyinto enzima kakhulu ukuthenga imikhiqizo emabhakeni amaningi ezitolo ezinkulu, izitolo zokudla ezempilo, kanye nama-co-ops-izinto ngokuvamile azibiza kakhulu kunezimpahla ezihlanganisiwe.
Kodwa amabhinki amaningi anobungozi obukhethekile kubantu abadinga ukulandela ukudla okungenalutho kwe-gluten. Amakhasimende ahlanganyela phakathi kwezinkinobho (ngakho-ke ungase uqoqe ama-alimondi ngethuluzi elalisetshenziselwa ufulawa ogcwele kakolweni), futhi ngezinye izikhathi izitolo zamasitolo azihlungi kahle izinsimbi ezisetshenziselwa into eyodwa ngaphambi kokuyibuyisela enye.
Ukuhlala ngaphandle kwe-gluten:
- Gwema imikhiqizo ezinqolobaneni eziningi kakhulu.
- Uma ufuna ukuthenga amantongomane angenayo i-gluten noma okusanhlamvu ngobuningi, cabangela ukuwahambisa ku-intanethi kusuka ekutheni okubalula ngokucacile ukuthi "awunawo gluten."
6 - Buka i-Out for Meat Counter Hazards
Ezinye izitolo ezinkulu-ikakhulukazi upscale, ngaphezulu "gourmet" -sitolo ezitolo-babonise ukudla kwabo ezibukweni-fronted, amafriji ukubonisa amacala. Ezimweni eziningi, lezo zimo ezingabonisi nje ziqukethe izinyamazane ezifakiwe, zibandakanya izinto ezinjengezinkukhu ezigxotshiwe, izingxube zezilwane, ama-kebobs ezinyosiweyo ezinamafutha, nezintambo zezinhlanzi zangaphambili.
Yilapho i-gluten ingangena khona. Njengomuntu olandela ukudla okungenayo i-gluten, awuyikuthenga isifuba senyama yenkukhu enezinhlanzi zesinkwa ... kodwa ingozi yukuthi i-breadcrumb ephahlazayo izokwenza indlela yayo eduze komnyango wakho isifuba se-chicken esithambile, noma ukuthi ama-marinade asetshenzisiwe azoba ne-spysh ye-soy sauce esekelwe ukolweni.
Ezinye izibalo zokuhlenga izimpahla zingcono kunabanye ekunciphiseni ingozi yokungcoliswa komgwaqo ngokuhlukanisa izinto ezilungiselelwe kusuka ezintweni ezibonakalayo nezihlangu nezivimbelo. Noma kunjalo, kuzodingeka uqaphele.
Ukuhlala ngaphandle kwe-gluten:
- Qaphela ingozi bese ukhetha ukudla kwakho kanye nenhlanzi ngokucophelela, ngokucacile kulabo abekwa eceleni kwezinto eziqukethe i-gluten.
- Cabanga ukuthenga kuphela ukudla okupakishwe ngaphambili (ngisho noma lokhu kusho ukuhamba ngesitolo esithile).
Izwi elivela
Ukudla okungenayo i-gluten kuyinkimbinkimbi futhi kuthwala i-curve yokufunda, ngakho-ke ungazishayi uma ungazazi le mithombo ye gluten efihliwe esitolo.
Njengoba ungabona, kubheka ukuba uqaphe, futhi ukubuza yonke into emashalofini, ikakhulukazi ukudla okucutshungulwa noma okuhlanganiswe khona esitolo.
Akuwona wonke ukudla okulungiselelwe ukugcina impahla nokugcina isitolo kunenkinga. Izithelo nemifino enqunywe, isibonelo, ziphephile kakhulu, ikakhulu ngenxa yokuthi ngokuvamile zihlanganisiwe esigabeni sokukhiqiza, kude nezinhlanzi zesinkwa emanzini omuncu ne-gluten emnyangweni wezinhlanzi.
Lapho ungabaza ngomkhiqizo othize, cela ukukhuluma nomphathi wezeminyango. Lowo muntu kufanele aqeqeshe kwezinye izifo, futhi kufanele abe nokuqonda izingozi ezithile kulowo mnyango.
> Umthombo:
> Celiac Disease Foundation. Yini Okufanele Ngiyidle? I-Fact Sheets.