Ukuthanda okuthile okuchotshozayo? Kukhona isidlo salokho. Kuthiwani ngento encane? Kukhona isidlo salokho futhi. Kusukela ku-chips ukuya ku-candy ukuze uthole izinketho ezinempilo ezinjengezithelo nezimifino ezisha, kunezinhlayiya eziningi zokudla okungenalo gluten kulabo abalandela ukudla okungenamsoco we-gluten.
Eqinisweni, eminyakeni embalwa eyedlule uye waletha ukuqhuma kwemikhiqizo ye-gluten kulabo abanesifo se-celiac, ukungazweli okungenayo i-celiac gluten, noma labo abalandela ukudla okungenalutho kwe-gluten kwezinye izizathu zezempilo.
Eziningi zalezi ziphuzo zizohamba kalula esikhwameni sesidlo sasesikoleni, esikhwameni, noma esikhwameni, kuyilapho ezinye zingadakwa emotweni uma zidingeka.
Ukudla okusheshayo
Ukuthola ukudla okulula okulula kulula, ngisho nangaphandle kokuvinjelwa okungezinye izikhathi kokudla okungenalutho kwe-gluten. Eqinisweni, ngezinye izikhathi kungenza kunengqondo ukuba ungene esitolo ukuze uthole isiphuzo esisheshayo kunokuvakashela indawo yokudla okusheshayo yendawo. Nasi uhlu oluthile lwento ongayithola esitolo esivamile sokudla kukho okuphephile futhi okusheshayo:
- Izithelo ezintsha cishe zihlale zingenalo i-gluten. Kodwa-ke, uma uthenga izithelo ezinqunywe, njengama-melon noma i-ananas, kuzodingeka uqiniseke ukuthi isitolo asizange sinqume isithelo endaweni efanayo njengoba kwenza amasangweji noma usebenzise ufulawa. Ngokuvamile, lokhu kuyinkinga kuphela ezitolo ezincane, kodwa uma ungabaza (futhi uma uzwela ngokweqile ukulandelela i-gluten ), unamathele izithelo zonke ozibhekayo, njengebhanana nama-oranges.
- Imifino emisha nayo i-gluten-mahhala-ne-caveats efanayo njengezithelo ezintsha. Benza ukudla okumnandi uma kuhlanganiswa ne-hummus, eyenziwe ngamabhonana, i-sesame, nezinhlamvu. Kodwa qiniseka ukuthenga kuphela i-hummus brand ye-gluten-free-label. (I-Sabra ingumkhiqizo owodwa othi "i-gluten-free" elebula layo.)
- I-yogurt engenama-gluten yindlela elula, enempilo, ecabanga ukuthi udla ubisi. Eziningi- kodwa hhayi konke- amabhande nama-flavour yogurt abhekwa njenge-gluten. I-Chobani neCabot yizinto ezimbili eziphakanyisiwe.
- I-bhotela ye-peanut ye-Gluten noma ibhotela ye- gluten-free , ehlanganiswe nemifino noma i-crackers-free, ingaba isidla sokugcwalisa, esiphezulu-in-protein noma sekuseni. I-nut butter ka-Justin i-gluten ayiqinisekisiwe.
- Imigoqo yokudla okungekho gluten, njengeMigwaqo yomhlobo kanye namaLababar, yenza ukudla okulula, okunempilo ongayiphonsa esikhwameni sakho kamuva. Thola ukunambitheka oyithandayo futhi uthenge ambalwa kubo ngakho njalo ube nesandla esisodwa lapho uthola ama-munchies.
- Ukuxuba umzila kungenziwa i-gluten-free-nje nje ihlanganisa amantongomane ashafeni, izithelo ezithile ezomisiwe, mhlawumbe ezinye ze-M & Ms (yebo, ziphephile). Engeza ikhukhunathi encane uma uzizwa unomdlandla (Masiwenze Kakhukhunathi ye-Organic ibhalwe nge-gluten-free). Thumela i- granola ngaphandle kokuthi i-gluten-ayikho .
Ama-Crackers, Chips, nama-Pretzels
Ukudla okuningi okujwayelekile okudla ukudla okuyi-snack kusekelwe okusanhlamvu. Abakwa-crackers, chips, nama-pretzels agcwalisa indawo yokudla esitolo esitolo esidla ukudla ngokuvamile aqukethe ukolweni, ibhali kanye ne-rye. Ngisho namazambane amazambane awakwazi ukuzivikela ngoba angase aqukethe i-flavouring e-gluten-based noma ingaphansi kokungcoliswa kwe- gluten ekucubunguleni.
Ngakho-ke, labo abangenalo i-gluten bayodinga ukukhiqiza imikhiqizo ethile ebizwa ngokuthi i-gluten-free. Ngenhlanhla, kuneziningi ongakhetha kuzo:
- Ama-chips amazambane angama- gluten ajwayelekile emdlalweni wokudla wokudla. Imikhiqizo enokwethenjelwa ye-gluten ihlanganisa i-Kettle, iCape Cod, ne-Terra.
- Iziphuphu ze-tortilla ezingenalo i-gluten nazo zigcwalisa amashalofu amaningi endaweni yokudla yokudla. Funa Ukudla Kumelwe Ukunambitheka Okuhle, Okwedlule NgoJulayi, kanye Nemikhiqizo Yokudla Yezimfundiso, phakathi kwabanye.
- Ama-chips e-gliten-free multigrain anikeza okujabulisayo, okungenzeka kube nokunye okunye okunempilo kuma-chips okwenziwe amazambane noma ummbila-ungathola ngisho nama-chips enziwe ngobhontshisi. Indlela Engcono, Izidakamizwa ze-Mediterranean Snack Foods, ne-Eatsmart Naturals yizo zonke izici ezinhle ze-multigrain zokulinganisa.
- Ama-pretzels angama-gluten ahlukeki ekunambithekeni ezihlukahlukene eziqukethe i-gluten, ngakho-ke qaphela ngokukhetha iphakethe lakho. Ezinye izinkampani, njengeSnyder zikaHanover, zenza ama-pretzels agcwele ama-gluten-gluten. I-Ener-G ne-Glutino yenza ama-pretzels amakhulu, kuyilapho i-Gluten-Free Kitchen yaseTonya (etholakala engxenyeni yamafriji) izokwanelisa isifiso sakho se-pretzels esithambile.
- Abakwa-Gluten-free-crackers baye bahamba kakhulu kunabo bonke abagibeli be-rice abavame ukuba yi-gluten-free cracker option (nakuba usengakuthola izinhlayiya zelayisi ezinhlobonhlobo zama flavour). Bheka ama-Crackers, ama-Schar, nama-Sesmark kaMary.
Amaswidi, i-Candy, ne-Ice Cream
Ngezinye izikhathi, kuphela ukudla okumnandi okuyokwenza ujabule futhi kukunike leli phuka lamandla elikuvumela ukuthi ulifeze lonke usuku lwakho. Njengoba i-candy, amakhukhi, nezinye izinto zoshukela ziqukethe izithako eziningi, kuzodingeka ukhokhe ngokukhethekile isimo sabo sama-gluten.
Kodwa izindaba ezinhle ukuthi, ukudla okungenalutho kwe-gluten kuye kwabangela abakhiqizi abaningi ukuba bahlole bese befaka ama-candies abo kanye neminye imikhiqizo ngaphandle kwe-gluten. Nansi i-rundown:
- Izinketho ze-candy ezingenayo i-Gluten zifaka izintandokazi ezizimele nezokuqiniso njenge-Bar Hershey's Milk Chocolate Bar (kuphela ngamasayizi athile) kanye ne-Tootsie Rolls, nokuningi okuningi. Qinisekisa ukuthi uhlola uhlu olubanzi lwe- gluten-free ngaphambi kokungena ngaphakathi, noma kunjalo, ngoba ama-candies amaningi awawona ama-gluten (okufaka okuningi okungenalo izithako ezibonakalayo ze-gluten).
- Amanye ama- chocolate we-upscale ayi-gluten . Kodwa futhi, hhayi bonke. I-caveat efanayo iyasebenza kuma -Kisses kaHershey .
- Amanye ama-gum awunawo ama-gluten , ikakhulukazi ama-Glee brand and Triment brand.
- Ezinye izinhlobo ze-ayisikhilimu ezingenalo i-gluten zihlanganisa izinhlobo eziningi zama-flavour. Qaphela nge-ayisikhilimu, ngoba amanye ama-flavour abonakala sengathi ayine-gluten ayenayo i-gluten. I-vanilla yeBlue Bell ifika engqondweni-iqukethe ufulawa wekolweni. Phakathi naleso sikhathi, ezinye flavour ezizwakala sengathi zizoqukatha i-gluten empeleni ziyi-gluten. Hlola i-Gelato yamaGreki we-Chocolate yaseJalimane.
- Uma ucabangela amakhukhi ahlanganisiwe noma ezinye ukudla okulula, kusobala ukuthi zidinga ukuba yi-gluten (ama-cookies avamile akwenziwa ngotshani kakolweni). Izitolo eziningi zokudla manje zithwala okungenani umkhiqizo owodwa we-cookie-free cookies kanye nezitolo ezinkulu ezinemigqa yemikhiqizo yemvelo cishe izonikeza ukhetho olukhulu kakhulu.
- Ama-brand amaningi nama-flavour ka- soda , ama-juice amabhodlela , iziphuzo zamandla , neziphuzo zezemidlalo yi-gluten-free.
Ukudla okusheshayo, ikhofi, nokuningi
Okuncintisana okuningi okungenhla kwe-gluten kungapakishwa ukuze kuhambe, nakuba abanye bangase badinge ukupholisa. Kodwa uma ufuna ukuthatha isiphuzo endizeni kusuka ekuhlanganyeleni kokudla okusheshayo noma endlini yekhofi, ngeke ulambe ngoba ungadli i-gluten:
- Amaketanga ambalwa okudla okusheshayo anikeza amamenyu ahloniphekile angama- gluten -I-Chick-Fil-A, i-Chipotle, ne-Wendy yizibhebhe zakho ezinhle kakhulu. Ngisho kulezi zindawo ezigcwala i-gluten, ukungcoliswa kwe-gluten kuhamba phambili kuyingozi enkulu.
- I-yogurt efriziwe engenamaqabunga kulula ukuthola futhi amaketanga amaningi adlale ngokucacile ama-flavour awo "aphezulu-gluten." Qaphela ukuguqulwa kwe-gluten eyenziwe ngamakhasimende esigabeni se-toppings, nakuba-kungcono kakhulu ukuthi umuntu akhokhe futhi alahle i-cookie iqhubekele ku-strawberries fresh.
- Kuyinto encane kakhulu-kodwa akunakugwema-ukuthola i-ayisikhilimu ephephile kusuka ku-ice cream . Qinisekisa ukuthi uqinisekisa izithako ze-flavour yakho oyithandayo futhi uhloniphe ukungcoliswa okuphambene.
- Ukulawula i- gluten-free ku-Starbucks kuyinselele ngoba lolu chain alubheki lutho olwenziwe ngemuva kwe-counter ukuba lube ne-gluten. Nokho, ezinye iziphuzo zekhofi ziphephile. Futhi cishe yonke i-Starbucks ifakwe ukudla okulula okubhalwa ngokuthi "i-gluten-free."
- I-Dunkin 'Donuts iyinselele nakakhulu kulabo abangenalo i-gluten. I-chain ayiqinisekisi isimo se-gluten-siphuzo sayo, asihlinzeki ngokudla okulula-gluten, futhi inengozi engeziwe ye-gluten engenawo umoya ezindaweni lapho kubhaka khona khona.
Okubalulekile
Ukunweba ngenkathi i-gluten-mahhala ngezinye izikhathi kungaba yinselele. Ngokungafani nabangani bakho, awukwazi nje ukuthabatha amakhekhe amancane noma amafriji ngaphandle kokwenza umzamo wakho wokuqinisekisa ukuthi umlutha ombuzo ophephile uphephile. Kodwa uma wazi ukuthi yikuphi kokudla okuthandayo okungafani ne-gluten, asikho isizathu sokulamba. Futhi ngokuhlela okuncane kusengaphambili, kufanele ukwazi ukwanelise kakhulu kunanoma yisiphi isifiso esiphundu noma sosawoti ngento efanelana nokudla kwakho okungekho gluten.