Ukuqeda imikhiqizo equkethe gluten kanye nobisi ekudleni kwakho kwansuku zonke kungaba inselele, ngoba ukolweni (okusanhlamvu okuyi-primitive gluten) nobisi kuyingxenye ebalulekile yokudla abantu abaningi abadlayo.
Lezi zinsiza kufanele zikusize ukuthi uthole ukuthi yini ukudla okuphephile ngaso sonke isikhathi, futhi yikuphi ukudla okuzodinga ukuhlola kabili ngaphambi kokudla. Ngaphezulu, uzothola izixhumanisi ezincwadini zokupheka ezingenalo ubisi ezingenalo gluten nezinye izinsiza ukukusiza ngokudla kwakho.
Izinhlobo Zokuzwela Kwezimayini
Ukwehlukana kwe-Lactose kuwumphumela ovamile wesifo se-celiac. Ngakho akumangalisi ukuthi ngaphezu kokugwema i-gluten, abantu abaningi abane-celiac nabo bagwema imikhiqizo yobisi. Abanye abantu bangagwema imikhiqizo yobisi kanye ne-gluten ngenxa yezinkinga zobisi. Abanye bathola i-vegan noma i-Paleo yokudla ngezizathu zempilo noma zokuphila futhi baqeda ubisi.
Uma ungumuntu omusha emcimbini wokudla okungenamsoco wama-milk-gluten, kuzosiza ukwazi amagama alandelayo:
- Ukwehlukana kwe-Lactose: I- Lactose wuhlobo lweshukela olukhona ebisi. Abantu abanezinkinga ze-lactose abagodli kahle ushukela futhi bangakhathazeki emva kokudla imikhiqizo yobisi. Izimpawu zingabandakanya izinambuzane, iziqhwaga, ukubhula, igesi, nokuhuda. Ukubekezelelana kwe-Lactose akuyona impilo esongelayo. Abantu abanesifo se-celiac esanda kutholakala kaningi bavame ukungabi nesimo se-lactose, kodwa lokhu kuvame ukuthuthukisa uma bebelokhu belandela ukudla okungenalutho kwe-gluten okwesikhashana.
- Ukuncelisa ukungena komzimba: Ubisi lweqiniso obuthakathaka ubuthongo luyisifo sokuzivikela nge-casin kanye / noma whey protein. I-Casein itholakale ku-curd yobisi. I-Whey iyinxenye ye-liquid ehlala ngemuva kokuba ubisi luyeke. Njenge-gluten, imithombo yamaprotheni ingabonakala (njengobisi, ushizi, kanye ne-yogurt) noma efihlekile (isibonelo: ekudleni okucutshungulwa njengesihlahla "semifino", "inyama yemifino", ukudla okusanhlamvu, nesinkwa). Ukwelapha kwamaprotheni kungabangela imifino, i-eczema, ukuxubana okungapheli, nokuhuda. Ezimweni ezimbi kakhulu, ukwelashwa ubisi kungasongela ukuphila.
Izidakamizwa Nezipheka Zokudla Zamafutha Angama-Gluten
I-Vegetarian and Vegan: Uhlu lwe-vegetut free vegetarian kanye ne-vegan lusizo kakhulu ekuboneni izinto ezifanele. Izinhlu zemifino zizobe zingenaso ubisi kanye ne-gluten, kanti uhlu lwezitshalo lungabandakanya ubisi.
Ubisi: Ngenhlanhla kulabo bobabili abangenayo i-gluten nabangasese, kunezinye izindlela eziningi zobisi eziphephile:
- I-Soy Milk Milk: I- gluten -Free Free: Ungathola ubisi lwe-soy obukhululekile be-gluten ezingeni elingaphansi kwezingxenye ezingaphansi kwezingu-20 ngezigidi (ppm), kuhlanganise nemikhiqizo eminingi ethandwayo. Noma kunjalo, kungaba nzima kakhulu ukuthola noma yikuphi okuqinisekisiwe okungaphansi kuka-10 ppm.
- I-Almond Milk Free Milk nezinye iziNam Milks : Lezi zinhlobo zobisi ezifaka endaweni yobisi nazo ziyatholakala kabanzi futhi zingase zikhethwe ngabantu abafuna ukugwema i-soy. Amanye ama-brand aqinisekisiwe mahhala.
I-Pizza: I- pizza ivame ukuba ne-double whammy ye-gluten kusukela emgqeni nasezimayini ezivela ushizi. Uma ungafuni ukuyeka lokhu kudla okulula, kunezindlela eziningana zokudla okungezi-gluten mahhala-mahhala emakethe. Lezi zihlanganisa nalabo abavela ku-Amy's Kitchen, Bold Organics, Ian, ne-Whole Foods 365.
I-Gluten-Free Free Books-Cook Free and Guides
Uma ungenalo gluten-mahhala ne-milk-free, ukudla okuningi okucutshungulwayo akukhawulelwanga, ngakho-ke uzobe upheka ngokupheka okuningi. Nazi ezinye izinsiza ezinhle:
"Ikhishi Lamahhala Okungenayo I-Dairy and Free-Gluten" likaDenise Jardine
Umlobi uDenise Jardine ubonisa indlela yokwenza izintandokazi ezifana ne-pizza, isilonda seFrance, i-ayisikhili kanye nama-brownies ngaphandle kwe-gluten noma ubisi. Ikhishi le-Free-Gliten and Free-Gluten linikeza ama-gluten angaphezu kuka-150, ama-recipes angenamaphesheni okupheka futhi anciphisa noma aqede amafutha ahlanzekile kanye nokunambitheka. Eziningi zokupheka nazo zingenamaqanda-mahhala, i-soy-freem kanye / noma i-nut-free, kulabo abahlala nalabo abakhubazekile.
"I-Gluten-Free / Casein-Free Grocery Shopping Guide"
Lo mhlahlandlela uhlanganisa izinto ezingaphezu kuka-23,000 zokudla ezingenayo i-gluten, i-koro-mahhala, i-milk-free, i-lactose-free, nobunikazi. Ihlanganisa brand ezinkulu ozothola ezitolo ezinkulu e-US Itholakala kusuka ummemezeli Cecelia Marketplace, futhi ushicilela gluten-free kanye gluten / casein / soy free umhlahlandlela umkhiqizo.
"Konke Okuhle" nguGwyneth Paltrow
I-Celebrity Gwyneth Paltrow inikeza ikakhulukazi (kodwa hhayi ngokuphelele) i-vegan, i-sugar-free, nama-gluten-free collection eqoqweni lakhe, elungiselelwe nomngane wakhe (nompheki) uJulia Turshen. "Konke Kulungile" akuyona iqoqo le-recipe elingenalutho le-gluten-free , kodwa liqukethe izindlela zokuthakazelisa ongazijabulela.
Amawebhusayithi Angama-Gluten-Amahhala Angamahhala
Abazali abaningi abanezingane ezine-autism babika ukuthi izingane zabo zizuza ngokugwema i-gluten ne-casein, nakuba izifundo eziningi zezokwelapha zingatholi inzuzo enkulu. Labazali bezingane abane-autism banomthwalo wemithombo eminingi ye-gluten-free-free free kwi-intanethi, ehlanganisa:
- Iwebhusayithi Ye-GFCF Yokusekela I-Group Group. Kusukela ngo-1999, le website iye yaba yimithombo yamahhala kunoma yimuphi umzali odinga ukwesekwa okusebenzisa ukudla okungenalutho kwe-gluten / freein-freein. Ngokuyinhloko iqondiswe kubazali bezingane ze-autistic, kodwa kuyasiza kunoma ubani olandela ukudla okungenamsoco, okungekho ubisi.
- I-Lunch Ideas for Kids ekudleni kwe-GFCF . U-Dana, umama wengane ye-autistic, uhlanganise uhlu lwemibono yokudla ukudla.
- Ukudla Ngaphandle Kwe-Casein: Ukuzikhethela Okuwusizo Kubantu Abanobuchopho Bomama . I-Beth Kevles iqoqele izinkinga ezihlukahlukene ezihlobene nokwelashwa ubisi.
> Imithombo:
> I-Lactose ukungabekezelelani. Isikhungo Sikazwelonke Sesifo Sikashukela Ukugaya Nokugula Kwezinso. https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance.
> Ubisi bokushisa. Ukudla kokudla okunomsoco kanye nemfundo. https://www.foodallergy.org/allergens/milk-allergy.