Ngokuqinisekile, imikhiqizo yezilwane nezinye izinhlobo zezinhlayiya ziphelile, kodwa kusekuningi okudliwayo
Uma ulandela ukudla okudliwayo kwemifino noma ye-vegan, uyazi ukuthi kunezansi eziningi ezitolo okudingayo okumele uzigweme: counter counter, ingxenye enkulu yobisi (uma ungenayo imifino noma udoti) , isinkwa nesinkwa esivamile, amasobho kanye nokudla okuneqhwa.
Kodwa naphezu kwezivimbelo zokudla, kunokuningi ongakudla nakho , futhi. Udinga nje ukhethe ngokucophelela ... futhi ungalokothi ukhohlwe ukuhlola kabili izithako namalebula uma uthenga.
Nansi uhlu lwami lwe-gluten-free nokudla kwemifino noma kwe-vegan. Ngiyilungiselele ngesigaba sesitolo ukuze kube lula kuwe ukuthi uthenge ekudleni kwakho. Noma kunjalo, uma ufuna ukwaziswa okwengeziwe ngalokho okuphephile nokuthi yini ekudleni kwakho, hlola lolu hlu olubanzi lokudla lwe-gluten , kanye nokuthi ungabheka kanjani izithako zobisi ezifihlekile kumalebula okudla.
Ngiphinde ngihlanganise izixhumanisi eziningi emakhasini alandelayo kuzinhlu zokudla okuqondile (cabanga: izikhumba, ukugqoka isaladi nama-pizza acwecwe) okuyimifino noma i-vegan kanye ne-gluten.
Ukungena-gluten-free kanye yemifino noma vegan kungaba inselele, njengoba ukudla okuningi kangaka iqukethe eyodwa noma enye ... uma kungenjalo kokubili. Sethemba ukuthi lolu hlu luzokusiza wenze ushintsho ngokushelela, futhi ujabulele indlela yakho yokuphila entsha.
1 - Izithelo nemifino
Njenge-vegetator-free-vegetarian noma i-vegan, isigaba sokukhiqiza esitolo kufanele sibe yilawo ochitha isikhathi esiningi kakhulu - cishe konke okutholayo kukhona kokubili okungenayo gluten kanye ne-vegan.
Okunye okuncane okubandakanya ukudla okucutshungulwayo, okufana neziqukathi zokugqoka isaladi esiqandisini (iningi liqukethe ubisi, okulungile uma ungumthamo we-lacto-ovo kodwa ngeke usebenze uma uvinjelwe noma umane ugweme imikhiqizo yobisi) futhi izimbiza zezithelo ngesiraphu zengeze (iningi lihle, kodwa lihlolwe kabili).
Ungathola futhi izakhi ezifrijini ezifrijini kule ngxenye, futhi uzovame ukugijima ezinkingeni nalawa-hhayi embonini yemifino noma ye-vegan (ngokusobala ihloselwe kulowo makethe), kodwa kusukela ekungeneni kwe-gluten buka. Ngeshwa, eziningi zalezi zinsuku ezifakelwa inyama ziqukethe izithako ezitholakala ngokolweni eziphephile ekudleni okungenalo i-gluten. Uzodinga ukulandelela ukudla kwakho kwamaprotheni ukuze uthole amaprotheni anele ekudleni okungenasidla noma okunomdla we-vegan .
Uma kuziwa izithelo noma imifino enqandisiwe noma ekheniwe, imikhiqizo eyodwa-isithako cishe cishe iyoba imifino / vegan. Kungenzeka ukuthi abahlali be-gluten, ngaphandle kwalokho, kuye ngokuthi uzwela kanjani ukulandelela i-gluten. Kuzodingeka ufunde amalebula ngokucophelela ukuze ubheke izixwayiso ukuthi umkhiqizo uqhutshwe endaweni esabelwe noma kwimishini eyabelwe ngokolweni .
Okokugcina, izithelo ezivundiwe noma ezifakwe ekheniwe ezinezithako eziningi kungenzeka noma zingabi yi-gluten kanye / noma imifino / imifino-uzodinga ukuskena amalebula ngezinsimbi ezingaphephile.
2 - Izinkwa, Ukudla kanye nePasta
Ngokuqinisekile uzokuthenga isinkwa samahhala se-gluten, i-pasta nemikhiqizo engenamiphunga (ucabanga ukuthi uyadla) uma ulandela ukudla okungenamsoco we-vegetarian noma we-vegan. Kodwa kuzodingeka ubukele ngokucophelela amalebula akho, ikakhulukazi uma ugobolondo, ngoba abenzi abaningi bemikhiqizo ye-gluten basebenzisa izithako ezifana namaqanda nobisi.
Uma kuziwa ngesinkwa esingenayo i-gluten, ungase uthande ukucabangela imikhiqizo ye-Ener-G ne-Schar-zombili izinhlobo zibandakanya izinketho ze-gluten-free, ezingenayo ubisi kanye namaqanda-mahhala. Futhi ungathola amabhegi we-vegetarian ne-vegan angenawo gluten nama-muffin angamaNgisi avela abakhiqizi be-gluten.
Uma unqwenela amakhukhi, eziningi zezintandokazi ezithengwa ngesitolo se-gluten-zithengi zemifino noma i-vegan-vele uhlole uhlu lwezithako ukuze uqiniseke. Uma udinga amakhukhi we-vegan, Amakhukhi kaLucy, Jabulela Ukuphila, I-Andean Dream neNana konke okukhethwa kukho okunikezwayo.
Phakathi naleso sikhathi, ukudla okuhlaza kwemifino ne-vegan kuyoba lula ukuthola, ngoba eziningi ze-chips kanye nabakwa-gluten abangenayo i-milk and egg.
I-pasta ye-vegetarian noma ye-vegan engenamagutane, izinketho zakho zanda nakakhulu, ngoba izithako ze-pasta zihlanganisa nje ukuhlanganiswa kwemifucumfucu, mhlawumbe ngezihlobo ezithile. Bheka i-pasta ye-Ancient Harvest's quinoa, eyenziwe nge-mix of quinoa kanye nama-organic, non-GMO corn corn, noma i-Jovial Foods pasta, eyenziwe ngerayisi kuphela namanzi. Zombili zenziwe ngezikhungo ezingenayo i-gluten, futhi umkhiqizo we-Jovial Foods i-gluten ayiqinisekisiwe .
Abakhiqizi benza futhi ama -bagels angenawo ama- gluten , ama -muffin angamahhala angama-gluten nama- glucen-free-crackers ezinketho zemifino kanye ne-vegan.
3 - Isoka, i-Pizza enamafutha kanye nokuningi
Njengoba ungase ucabange, ukudla okuvamile okulungiselelwe-cabanga nge-pizza, ukudla okuneqhwa nama-soup ekheniwe-akuphephile ekudleni okungenayo imifino noma ye-vegan. Kodwa uma uthenga isigaba sokudla sezempilo ngokuphambene nezindlela zokudla ezivamile, uzoba nokukhetha okukhethile.
Ngithole izindlela eziningana ze -pizza ezibandisiwe ze-pizza ezithambile emakethe, kanye nomunye omncane ongakuvumelanisa uma udla amaqanda kodwa hhayi ubisi. Ngaphandle kwalokho, njalo ungenza i-pizza yakho usebenzisa i-toppings yakho ne-gluten-free vegan crust.
Uma udla imikhiqizo yobisi, ungathola izitsha zokudla zemifino e-frozen noma i-box-free-gluten-Glutino no-Amy's umkhiqizo ngamunye, njengoba kwenza i-Conte's Pasta. Ngaphezu kwalokho, "faka nje amanzi" aphuma ku-Thai Kitchen afakwe ohlwini lwe-vegan ne-gluten ( ezingaphansi kwezingxenye ezingamashumi amabili kuya kwezigidi ). U-Amy naye wenza "izitsha" eziningana ze-gluten-free vegan, ezifaka phakathi ama-Indian entrees-zonke zibhekwa njenge-gluten mahhala ezingaphansi kwezingxenye ezingu-20 ngezigidi (funda kabanzi lapha ngokulandelana kwe-gluten: Kungani Izingxenye Zama-Gluten Ngama-Million Okubalulekile)
Phakathi naleso sikhathi, izinsalela eziningana ezisuka ku-Pacific Natural Foods ne-Imagine Foods zibalwa njenge-vegan ne-gluten-free (futhi, ezingaphansi kwezingxenye ezingu-20 ngezigidi), futhi i-Udi's Gluten-Free ne-GlutenFreeda ngayinye yenza i-burritos yamafriji ayi-gluten-free (GlutenFreeda futhi kwenza umuntu ongenayo imifino kanye nobisi).
Okokugcina, izinkampani ezingaphezu kwezingxenye zezinkampani eziphumelele ziphuma nezigungu ze-veggie ze-vegetarian ezingenayo i-gluten .
4 - Izingxube Zobhaka Nokunikezela
Njengesitolo se-gluten-free vegetarian noma vegan yezingxube zokubhaka, ngokusobala uzobe uthenga kuphela amaphakheji "aphezulu-gluten". Kodwa kuyodingeka futhi uqaphele izithako zesilwane ... futhi ngeshwa izithako ikakhulukazi, amathuba amaningi ahlanganisa ubisi noma amaqanda.
Noma kunjalo, izikhumba zinezinketho ezimbalwa. I-Cherrybrook Ikhishi ithatha umugqa wayo ogcwele wezingxube ezingenayo i-gluten ukuze ibe yi-vegan, futhi iningi leMikhiqizo kaPeland's 'mixings' liyi-vegan-amathuba afaka amaqebelengwane, ama-brownies, amakhukhi kanye ne-pancake batter. I-Glutino inomxube we-vegan brown, futhi konke Okuhle Kwenziwe kwenza i-gluten-free ne-vegan.
Okwamanje, uma udla imikhiqizo yobisi noma amaqanda, ungasebenzisa cishe noma iyiphi imikhiqizo yokuxuba-gluten emakethe-qiniseka ukuthi uphinde uhlole izithako.
Lapho ubhaka kusukela ekuqaleni, cishe uyazi ukuthi izinto zokubhaka ezifana ne-cornstarch ne-gluten-free ufulawa yi-vegetarian ne-vegan eyamukelekayo. Kodwa akuzona zonke izinto zokubhaka ezidalwa ezilinganayo ekudleni okungenayo i-gluten: ezinye zibhekwa njenge-gluten-free, kanti ezinye azikho. Isibonelo, akuwona wonke ama-oatmeal ayi-gluten , futhi ezinye izinketho zeshukela zingcono kunezinye .
5 - Ama-condiments kanye neziphuzo
Ukuthenga ama-condiments neziphuzo kulula kakhulu uma ungenalo gluten-free kanye nemifino, ikakhulukazi uma udla ubisi namaqanda. Futhi akuyona inkinga enkulu kakhulu ngisho noma ungena-vegan-free, noma.
I-ketchup , i- salsa nesardadi ngokuvamile ayinakho izithako ezitholwa yizilwane, ngakho-ke uzodinga ngempela ukubuka isimo sabo samahhala. Noma yiziphi izinongo ezivuthayo ezitholakala emzilwaneni cishe zizobe zibhalwe ngokucacile njengalezo (qaphela ukuxuba kokuxuba okuxubile), ngakho-ke nje kabili-hlola izinqumo zakho ze-gluten eyengeziwe (yebo, abanye bazoba nakho).
Ukugqoka okuyi-salad esekelwe e-mayonnaise ngeke isebenzele ama-vegans (cishe ayoba namaqanda futhi mhlawumbe izithako zobisi), kodwa azosebenzela izitshalo ezidla izithako ... futhi kunezinhlobonhlobo zamathuba okudla okuyi- saluten-free salad emakethe.
Okwamanje, izilonda ezinqwenela imayonnaise engenama-gluten zingafinyelela kuVegenaise, okuyinto inkampani ibheka i-gluten-free, noma ingasebenzisa enye ye-gluten-free-labeled dressing-based dressing emakethe.
Qala ukuphuza: iziphuzo eziningi ezingekho utshwala emakethe zibhekwa njenge-gluten-free. Lokhu kuhlanganisa ukhetho olubanzi lwamasizi , i- soda , itiye le-iced , iziphuzo zezemidlalo neziphuzo zamandla . Abaningi nabo babhekwa njengezifanelekile ezithandweni (nangokwandiswa, izitshalo), nakuba ezimbalwa zingase zibe ne-gelatin, i-cochineal (umbala obomvu obomvu owenziwe ngamabhungane ochotshoziwe) noma i-shellac (eyenziwe ngokufihla izinto ezivela emanzini ase-lac).
Hlola kabili amalebula akho kulawo mazitha, futhi ubheke izithako ze-gluten ngesikhathi esifanayo - iziphuzo eziningi ezingekho izidakamizwa zingenalo i-gluten, kodwa ezinye azikho.
Futhi ekugcineni, uma ufuna ukujabulela isiphuzo sokuphuza utshwala, ubhekene namaphepho amaningana. Akuwona wonke udoti ongenalo i-gluten . Ubhiya obuvamile buyisibonelo esicacile sokuphuza okungenayo i-gluten, kodwa abanye abantu baphinde baphendule ngotshwala oludliwayo oluvela ezinhlameni ze-gluten.
Futhi noma ngabe uphuzo oluthola luyi-gluten, kungase kungabi yizilimo zemifino noma i-vegan-eminingi yobhiya kanye nemikhiqizo yewayini icaciswa ngokusebenzisa izinto ezivela ezilwaneni ezifana ne-gelatin, i-eggenen albin kanye ne-casein (iprotheni yobisi), kanti ezimbalwa zingase ziqukethe ukhilimu (cabanga i-Irish cream whiskey) noma uju.
Ngenhlanhla, kunezinhlobo eziningi zemivini ye-vegan emakethe (ungase udinge ukubiza abakhiqizi ukuthi baqinisekise isimo se-vegan sewayini elithile), ngisho nezinyosi ezimbalwa zezinyosi ze-gluten, kuhlanganise ne-Green's Original Gluten-Free ne-Harvester Brewing.
6 - Izwi kusuka
Uma ungumuthi we-vegetator noma we-vegan, ngezinye izikhathi kungase kubonakale ukuthi ukudla okuningi kunemikhawulo yakho. Kodwa empeleni kukhona ukudla ongakudla (ngisho noma kufanele upheke ngaphezulu kunabantu abaningi). Khumbula ukuhlola izithako uhlu ngokucophelela, futhi ubukele amaprotheni akho ukudla ukuze uqiniseke ukuthi uthola ngokwanele.
> Umthombo:
> Celiac Disease Foundation. Yini Okufanele Ngiyidle? I-Fact Sheets.