Yebo, lokhu kudla okunzima ukufunda, kodwa ungakwenza
Ukuhamba unomphela unomphela kunguquko enkulu yokuphila edinga ukulungiswa okukhulu ngokomzwelo nangokwenyama. Ukudla okungenayo i-gluten akusho ukolweni, ibhali, noma rye nganoma yiluphi uhlobo, futhi ezimweni eziningi, akukho oats, noma. Ngoba i-gluten ifakiwe (futhi ngezinye izikhathi ifihliwe) emikhiqizweni eminingi kangaka, kungaba nzima kakhulu ukugwema.
Uma usuvele uthola ukuthi unesifo se-celiac noma u-sentivity non-celiac uzwela futhi uzizwa ukhululekile, akekho ongakubeka icala.
Kodwa ungadikibali. Abantu abaningi, izinhlangano, nezinsiza zitholakala ukukusiza ukuthi ufunde ukwenza kahle futhi uthuthuke. Sebenzisa lezi zinyathelo eziyisikhombisa ukukusiza ufunde ukulandela ukudla okungekho gluten.
1. Ungabi Namahloni Okudabukisayo
Ayikho indlela ezungeze leli qiniso elibuhlungu: ukudla okungenalutho kwe-gluten kudinga ukuba ushiye ukudla nokudla okuthandayo. Kuzothola lula emva kwesikhashana, futhi uzozizwa kangcono kakhulu kunokwenza ngaphambilini. Eqinisweni, uzozizwa unamandla futhi unempilo. Kodwa akukho ukuphika ukuthi okokuqala, kuzoba nzima ukubhekana nemizwelo yakho uma usanda kuba ne-gluten.
2. Funda okuningi ngangokunokwenzeka mayelana nesimo sakho
Kungakhathaliseki ukuthi unesifo se-celiac noma uzwela lwe-gluten, kuzokusiza ukuba ujwayele isimo sakho nezingozi zempilo ezihambisana nayo. Ngokuyinhloko, ukulandela ukudla okungenalutho kwe-gluten ngokucophelela kungasiza ekuqedeni izingozi eziningi zempilo, kodwa kufanele usazi.
3. Tshela Umndeni Wakho Nabangane bakho
Kubalulekile ukutshela umndeni wakho, abangani, kanye nabasebenzi abakhethiwe ngokuphathelene nokudla kwakho okungenalutho kwe-gluten. Esinye isizathu sokutshela umndeni wakho ukuthi isifo se-celiac sigijima emindenini. Uma unesimo, izihlobo zakho nazo zingase zibe nakho kodwa aziqapheli. Kunezivivinyo zofuzo ezitholakalayo.
Futhi, ngokutshela abangani bakho nezihlobo mayelana nesifo sakho se-celiac, uzobapha ithuba lokuvuka kulokhu futhi sikusize uhlale ungenalo i-gluten ngokuphepha. Njengoba kunzima ukulandela ukudla okungekho gluten, cishe akunakwenzeka ukukwenza ngasese.
4. Hlanza ikhishi lakho
Ukudla okungekho gluten akufani nezinye izidlo. Akuyona nje indaba yokuthenga ukudla okulungile- ikhishi lakho lonke lidingeke lilungiselelwe ukulungiswa kokudla kwe-gluten , futhi wonke umuntu osendlini udinga ukusebenzisana ukuze akwazi ukugcwala. Kuye ngesimo sakho esiphilayo, kungase kudingeke ukuthi usethe ikhishi lakho ukuze wabelane nabadli be-gluten .
5. Yenza uhlu lwezintandokazi zakho zokuthenga
Yebo, kunokudla okuningi okwamanje okungekho kwemingcele ngoba awunayo i-gluten. Kodwa kukhona amathani wezinto ongayithola, futhi uhlu lokudla okungenalo gluten cishe luhlanganisa izintandokazi zakho eziningi zakudala. Kube khona ukuqhuma kwemikhiqizo yokudla ye-gluten, nezinkampani eziningi manje zibeka uphawu lokudla okungenalutho lwe-gluten. Ngaphambi kokuba uhambe uye esitolo, yenza uhlu bese uhlola kabili i-gluten .
Hamba ukuthenga
Njengoba uhamba esitolo, gcwalisa ukuhamba kwakho okumbalwa njenge-shout-free shopper ukuze ube yisikhathi eside futhi kunzima, ngisho nayo yonke imisebenzi yakho yokulungiselela.
Kuzodingeka ufunde amalebula, futhi uzoba nezinto ezimangazayo lapho uthola ukuthi i- gluten ihlala ezindaweni ezingalindelekile . Ekuqaleni, kungcono ukunamathela ngokudla okulula, okusha okuvela enkonzweni yenyama bese ukhiqiza umnyango, kanye nemikhiqizo embalwa ebizwa ngokuthi "i-gluten-free."
7. Phuma ukuze udle ngokuphepha
Uma ungenawo gluten-free, yokudlela yokudlela kungasabisa ekuqaleni, kodwa kuba lula. Ekuqaleni, hamba nabangani ababekezelayo futhi basekela, futhi babheke ezinkambisweni zokudlela ukuze babone ukudla okuhlinzeka ngamamenyu we-gluten-free noma izitsha ezingenalo i-gluten. Uzofuna ukubamba ngekhanda imithetho eyisisekelo okumele ulandelwe yokudlela okungenayo i-gluten endaweni yokudlela .
Kudingeka ufunde imigomo yemenyu esho ukuthi isidlo sine-gluten . Uma uya ezindaweni zokudlela , lungiselela ngaphambi kokuthi uhambe ngokuhlola amamenyu abo angenawo gluten.