Izinyathelo Eziyisishiyagalolunye Ezilula Zokufaka I-Gluten
Uma uthola ukuthi unesifo se-celiac noma ubuzwe obuningi be-gluten, uzodinga ukufunda ukuthi ungadla kanjani i-gluten. Noma, ungase uthathe isinqumo sokuzama ukudla okungenayo i-gluten ngaphandle kokuxilongwa - ungakholelwa ukuthi i-gluten-free ingakusiza ukuba ulahlekelwe isisindo noma uthuthukise esinye isimo sempilo onayo.
Kodwa kusho ukuthini ngempela "ukungena gluten-free"?
Kungakhathaliseki ukuthi izizathu zakho zokukhetha ukudla okungenamsoco, lokhu kungaba ukudla okukhohlisayo nge-curve enkulu yokufunda, ikakhulukazi ekuqaleni. Kodwa uma ulandela lezi zinyathelo eziyisishiyagalolunye - mhlawumbe ngokuhlelekile - kufanele uhambe kahle endleleni yakho ekudleni ngokuphepha-gluten.
1 - Hlanza ikhishi lakho
Ngaphambi kokuba uqale ukudla okungekho gluten, udinga ukuhlanza ikhishi lakho uphinde ukhiphe konke ongasakudli. Lahla wonke ama-mixing baking, uhlukanise noma unikeze nezinye imikhiqizo ene-gluten, futhi uzithenge ezinye izici ezintsha. Nikeza amaphakheji angavulwa, izimbiza namathini emabhange okudla noma uwadlulisele kumngane.
Njengoba kungenzeka ukuthola izimpawu ezisuka emthonjeni omncane kakhulu we-gluten, uzodinga i-toaster entsha . Uzodinga futhi amapulasitiki amasha nempahla yamapulangwe kanye namaphoyinti angenamathela, uma uwasebenzisa. (Bheka okunye kulokho ekuqondiseni ikhishi lakho le-Gluten-Free ).
Kubantu abathile, lokhu kuyinkimbinkimbi, inzwayo - ungase uzithole ulila ukudla owake wakujabulela. Uma kungenjalo, kungasiza ukugxila emthonjeni omuhle wokudla okungekho gluten kuzoba nempilo yakho.
2 - Qala Nge-Produce Fresh kanye Nenyama
Abantu abaningi bacabanga ukuthi bavele bedinga ukulahla ukolweni kusuka ekudleni kwabo - noma ngisho nesinkwa kuphela - ukuze bahambe bengenalutho. Kodwa ngeshwa kunzima kakhulu kunalokho.
I-Gluten ibonakala ekudleni okuvela ku-soups kuya kumasila, futhi akubonakali njalo kusuka ezingxenyeni. (Nansi ulwazi oluthe xaxa ku- What Foods Contain Gluten? )
Ukuze ugweme ukwenza amaphutha , ngincoma ngokuqinile ukuthi unciphise ukudla kwakho ekudleni okungekho emthethweni ekuqaleni. Izithelo nemifino ayinayo i-gluten, futhi ayinayo inyama enhle, izinkukhu nezinhlanzi.
Yidla nje ngokusemandleni akho, usebenzisa ama-herbs fresh, usawoti kanye nopelepele ukuze uzinike ukudla kwakho. Zama okusanhlamvu ezifana nommbila ngokulinganisela okujulile, futhi ungafaki ukudla okuhlanganisiwe - kuhlanganise nalabo abhalwe ngokuthi "i-gluten-free" -kuze ube nomuzwa ongcono wokudla nokuthi uthinta kanjani uhlelo lwakho.
Lesi sihloko sizokunika imininingwane eminingi kulokho okuphephile futhi okungekho: Uhlu Lokudla Lwe-Gluten-Lokho Ongayidla
3 - Nwebisa ukuze ufake phakathi Imikhiqizo ekhishwe yi-Gluten Free
Uma usuqaphele izinto eziyisisekelo, ukudla okubhalwe ngokucacile ngokuthi "i-gluten-free" kubonisa indlela engcono kakhulu yokuqala ukwandisa ukudla kwakho okungenalutho kwe-gluten.
Abakhiqizi abadingeki ukuba babhale ukudla "okungenalo gluten," kodwa abaningi bayakwenza. Ungathola konke kusuka kwesinkwa esingenayo gluten kuya kuma- pizza nama- waffles aqhwaziwe , ngisho nobhiya obungenalo gluten .
Masiqaphele ukuthi ungayidingi ngemikhiqizo ye-gluten-free-label, njengoba abantu abaningi bethola ukuthi bahlangabezana nezimpawu ze-gluten ezintsha lapho bedla imikhiqizo eminingi kakhulu.
Kwezinye izimo, izimpawu zingabangelwa ukulimala okungenakwenzeka emathunjini akho. Kodwa-ke, ezimweni eziningi leli cala liyingcosana ye gluten ekhona "ekudleni okungenalutho" -kudla okuqoshiwe (funda okuningi mayelana nalokhu lapha: Ukudla okukhishwe nge-Gluten-Free Kungase Kuqukethe ezinye Gluten).
Uma uqala ukuthola izimpawu ezivuselelwe (noma ngisho ezintsha), noma uma nje ungazizwa kahle, nciphisa kule mikhiqizo, ikakhulukazi noma yini oyifake kamuva. Ungase futhi ufune ukuhlola lesi sihloko: Ngingakanani I-Gluten Engangenza Ngigule? Ngokuvamile kuncane kakhulu kunalokho ucabanga!
4 - Funda ukufunda amalebula okudla
Ukuze ukwandise ngempela ukudla kwakho - nokuthola ukuthi iyiphi yezintandokazi zakho ezindala ongase uzihlanganise - kuzodingeka ufunde ukuthola gluten kumalebula okudla.
Eqinisweni, cishe uzoba ngumhloli wesiphenyo, ufunde ukufuna incazelo yemigomo ehlukahlukene oyothola kumikhiqizo ehlukene. Uzothola imfundo eningi izithako ezahlukahlukene ezakha ukudla okucutshungulwayo.
Khumbula nje: Abakhiqizi bangabhala okuthize "ama-gluten-free," kepha imithetho yokubhalisa ukudla ayidingi ukudalulwa kwezithako ezine-gluten kumalebula okudla. Uma into engenazo izithako ezibonakalayo ze-gluten ezibhalwe ohlwini, kodwa ingenalo i-label "ye-gluten-free", ingase iqukethe i-hare noma i-rye, noma ingaphansi kokungcoliswa kwe- gluten endaweni yokucubungula ukudla. (Bheka okwengeziwe ngalokhu lapha: Kusho ukuthini uma umkhiqizo ongekho izithako ze-Gluten? )
Ngaphezu kwalokho, khumbula ukuthi ukungenwa korowa akulingani ne-gluten , ngakho-ke ungakhohliswa ukudla okubhalwe ngokuthi "ukolweni-mahhala" - cishe akuphephile.
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5 - Cabanga ngohlelo lokusebenza lwe-Smartphone lwe-Gluten-Free
Uma unayo i-iPhone noma ifoni ye-Android, ungase uthande ukucabangela ukuthola enye yezinhlelo zokusebenza ezihlukahlukene ze-gluten emakethe ukuze usize ukuqondisa izinqumo zakho kumikhiqizo yokudla ekhonjiwe, izithako nokudla. Nasi uhlu lwe-iPhone: Izinhlelo ze-iPhone ze-Gluten-Free , futhi eziningi zokusebenza ezifanayo ziyatholakala ku-Android.
Izinhlelo zokusebenza eziningana zinikeza uhlu lwemikhiqizo engenayo gluten ongayifinyelela ngenkathi usitolo esitolo. Uhlelo lokusebenza olusekelwe ngokubhalisa likuvumela ukuthi uskena ikhodi ye-UPC yomkhiqizo ukuze unqume ukuthi i-gluten ayikhululekile noma cha.
Uma ukuthengwa kwezinto zokuthengisa kubonakala kunzima kakhulu, nawe ungathola izinhlelo zokusebenza ezizosiza ekuholeni ekudleni okusheshayo nemenyu engenayo i-gluten. Amanani asuke afaneleka kahle - mahhala futhi aphezulu.
6 - Yenza I-Gluten Yakho Yasekhaya Ekhaya
Cishe ucabanga ukuthi kufanele ugxile ekwenzeni ikhishi lakho elingenalo i-gluten ... futhi uzobe ulungile, okungenani ekuqaleni. Kodwa njengoba uthola ulwazi oluningi ekulandeleni ukudla okungenamsoco, kufanele ucabange ukususa imithombo ye-gluten ehlala kwenye indawo ekhaya lakho.
Isibonelo, imikhiqizo eminingi yezinwele iqukethe gluten. Uma uke wathola i-shampoo emlonyeni wakho eshaweni, noma uma uthinta izinwele zakho bese umlomo wakho, kufanele ucabange ukuthola i-shampoo-gluten-free nemikhiqizo yezinwele. Futhi, hlola i-toothpaste yakho futhi uqiniseke ukuthi kuhlu lwama-gluten-free-toothpaste ongakhetha kukho.
Amakhemikhali kanye nemithi yokwelashwa ibuye ibe ne-gluten, futhi ingabangela izimpawu ezinkulu uma ungaqapheli. Ngisho nezinto zokwakha kanye nezinto zokwakha zendlu ezivamile zingaqukatha i-gluten - Ngiye ngahlushwa izikhathi eziningana ngothuli olomileyo. Nasi uhlu lwezinto zokukhishwa kwe-gluten, namasu amathiphu amaningi okwenza konke okungenakho kwe-gluten yakho ekhaya.
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7 - Hlanganisa ... Kodwa Faka Ukudla Kwakho
Uma usuhambe ungekho gluten, kungenzeka ukuthi abangane nezihlobo bangase bazame ukukupheka. Ungazivumeli - ngaphandle kokuthi uthembele lowo muntu ukugwema zonke izithako ze-gluten kanye nokungahlambuluki (okungukuthi, uma bengadli gluten-free noma babamba umculi wezobuchwepheshe noma iziqinisekiso zokudla), kungcono ukuletha lakho ukudla kwakhe ezenzakalweni zenhlalo. Njengoba wazi ngalesi sikhathi, lokhu kudla kunomcibisholo wokufunda owehlayo - akuyona into engenziwa umngane ebusuku.
Ngaqala ukuletha ukudla kwami emibuthanweni yomphakathi eminyakeni edlule, futhi ngithole ukuthi kungivumela ukuba ngigxile kwinkampani kunokuba ngisabe ukwesaba. Uma uthanda, ulethe isidlo ukuze uhlanganyele, kodwa ugcwalise ipuleti yakho kuqala, ngoba ukungcola okuvela kwezinye izivakashi kungaba yingozi (abantu abaningi abangeke bacabange kabili mayelana nokusebenzisa i-spoon esivela ku-casserole ehlanganiswe nesinkwa endaweni ephephile yemifino ).
Ungathola amathiphu engeziwe (nokunye ukusekelwa ngokomzwelo kwalokhu, ngoba kunzima kakhulu ukuphatha!) Ku-athikili yami ekudleni okungenalutho kwe-gluten eyenziwe abangane noma izihlobo.
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8 - Funda ukudla ngaphandle kwe-Gluten
Kuze kube yilapho uzizwa uqiniseka ngokulandela ukudla okungekho gluten - futhi kungcono kuze kube yiziphi izimpawu ezilahlekile kakhulu - kufanele uhlale kude nezindawo zokudlela.
Kodwa uma unomqondo ongcono wokuthi ungadla kanjani i-gluten-mahhala nokuthi i-gluten ingafihla, ukudla kokudlela ngeke kubonise inselele enkulu.
Ukudla okungekho Gluten-yokudlela kungaba yinkimbinkimbi - amaseva amaningi ngisho nabanye abapheki abajwayelene nokudla okungekho gluten, futhi amaphutha (ngokudabukisayo) ajwayelekile kakhulu.
Okokuqala, ungase uthande ukunamathela ezindaweni zokudlela ezinamamenyu angenayo gluten , ngoba kungenzeka ukuthi asechithe isikhathi emfundweni yabasebenzi. Noma kunjalo, qaphela ukuqeda ukuqapha - hlola isihloko sami mayelana nokuthi Ungadla kanjani i-Gluten-Free ukuthola amathiphu amaningi nezeluleko.
Ungazama futhi ukudla okusheshayo kokudla okungekho gluten - qaphela ukuthi uzobeka engozini yokungahlambuluki emgqeni wokudla okusheshayo.
9 - Yazi ukuthi Uyokwenza Amaphutha
Uzokwenza amaphutha ngokuphelele njengoba ufunda ukuhamba kokudla okungekho gluten, futhi cishe uyokhokha intengo yabo ngokwezinsuku (noma ezimbili, noma ezintathu) zezimpawu. Ngeshwa, uma uhamba ungenawo gluten-free, umzimba wakho uzobe uthandwa ukuze wenze into enkulu ngaphandle kwanoma iyiphi kancane gluten odlayo.
Kuzothatha isikhathi esithile - izinyanga, mhlawumbe - ukufunda izinga lakho lokubekezela lokungcoliswa kwe-gluten, nokuthi yini ongayidla ngaphandle kokuthola izimpawu. Ngilokhu ngenza lokhu cishe iminyaka engu-10, futhi ngisenza amaphutha ngezinye izikhathi.
Kuzama ukuzishayelela kulawo maphutha ngokwengqondo - ikakhulukazi uma unesihlungu emzimbeni. Ngenze lokho izikhathi eziningi, nami. Kodwa uma ungayiphatha, zama ukubheka njengethuba lokufunda, futhi ugxile ekugwemeni ukwenza iphutha elifanayo kabili.
Uma uzibuza ukuthi uzizwa kanjani uthola ukugcwala, lesi sihloko siyachaza: Yini Eyakhayo Ezwakalayo? . Futhi uma (lapho) uthola ukugcwala, nansi amathiphu okusiza ukuthi ululame ngokushesha: Ukubhekana noGlutenings: Yini Esebenzayo Futhi Engenzani? Futhi, ungadlulisa amehlo kuma-Best Ideas Ideas ku-Recovering From Glutening.
Ngikufisela inhlanhla! Ukungena-gluten-free kuyindlela enkulu yokushintsha impilo, kodwa yinto eyodwa ongayiphatha.
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