Izinyathelo 11 Zokukhiqiza Ukudla Okuphephile Kumvakashelezi Wakho WamaGluten

Hlola ngaphambi kokuthi upheke uphinde usebenzise la maqhinga ukuze ujabulise isivakashi esingenaso gluten

Ukulungiselela ukudla okungenayo i-gluten yesimenywa ngesifo se-celiac noma ukuzwela kwe-gluten kuwumthwalo obalulekile ngoba impilo yesithenji isengozini. Funda ukubaluleka kokuhlola nesimenywa sakho ngokuthi kufanele uwaphekele noma cha, bese ubona izindlela zokupheka nokuphepheka okufanele uzisebenzise.

Hlola Ngaphambi Kokupheka

Ngaphambi kokubeka umzamo omkhulu ekulungiseni ukudla okungenakudla kwe-gluten komunye wezivakashi zakho, hlola naleso sivakashi ukuze uqinisekise ukuthi ukhululekile ukudla ukudla okulungiselelwe omunye umuntu.

Ukudla okungenalutho kwe-gluten kuyinkimbinkimbi ngokuyinkimbinkimbi ngekhasi lokufunda kakhulu. Abantu abaningi abanesifo se-celiac noma ukuzwela kwe-gluten okungewona i-celiac bathola ngokumangalisayo lapho bedla kancane kancane kwe-gluten. Lokhu kungaba imali ongayiboni, kodwa okungenzeka ukuthi ikhonjwe ekhoneni lephepha lakho lekhukhi noma ekuqaleni kwenkomo yakho engeyona intambo ye-spaghetti.

Ukuze uqaphele imizwa ebuhlungu, njalo buza isivakashi sakho ngendlela engcono kakhulu yokuqhubeka. Umngani wakho ongenawo gluten noma ilunga lomndeni angakunika ukukhanya okuluhlaza ukumpheka. Noma, angakunika igama lomkhiqizo othize lokudla okuphakhejiwe ukuthenga noma ukudla okuphethwe okunye kokudlela okukhishwa ngakho. Angase amane athi uzothatha ukudla kwakhe.

Ungalithathi uma ungakudli lokho okulungisa-akulutho ngokumelene nokudla kwakho. Kuyinto nje into ethandekayo wakho okudingeka ayenze ukuze ahlale enempilo.

Uma Unikezwe Ukukhanya Okuhlaza Ukupheka

Uma udla i-gluten, kufanele ugweme ukolweni, ibhali, rye, kanye nama-oats amaningi.

Lokhu kuyinkimbinkimbi ngoba lezi zinhlamvu kanye nezithako ezenziwe kubo zifakwe emikhiqizweni eminingi emaphakethe. Kodwa ungesabi. Uma isivakashi sakho sinikeza ukuhamba phambili ukumpheka, landela le miyalelo ukwenza ukudla okuphephile.

Imenyu elula, ephephile ingabandakanya: inyama elula noma inhlanzi (egoqwe nge-grill ehlanzekile, ehlanganisiwe noma ephekwe epanini ngamanye amafutha omnqumo noma ibhotela), isaladi esisha namafutha omnqumo namaviniga ebhalsamu, imifino ephekiwe (i-steamed, okugosiwe, noma okususwa ngamafutha omnqumo), isitashi esiphephile (amazambane ahamba phambili, ummbila, i-quinoa, ilayisi, noma i-kasha), nezithelo ezintsha ze-dessert.

Indlela Yokupheka I-Guest Guest Ye-Gluten

Ukupheka isivakashi esingenayo gluten, landela le mihlahlandlela:

1. Pheka kusukela ekuqaleni: Ukugwema gluten efihliwe, sebenzisa konke, izithako ezintsha. Gwema izithako "ezilula" ezifana nama-grav mixes, ama-soups mixes, ama-sauces amabhodlela, ukugqoka isaladi, ama-condiments, nama-mixing mixes, ngoba lokhu kungaqukatha izithako ezisekelwe ku-gluten. Hlola uhlu lokudla okungenalo gluten ukuze uthole izithako eziphephile.
2. Hlanganisa isivakashi sakho esingenalo gluten ekuhleleni kwakho: Thatha isikhathi sokuhamba phezu kwemenyu ndawonye kusengaphambili. Kungase kube nokuthile okunzima ukuthi angakwazi ukukubona kalula kunakho konke.
3. Sebenzisa kuphela umkhiqizo ohlanganisiwe uma ubizwa ngokuthi i-gluten-free: Uma isithako sakho esiyintandokazi singabhaliwe nge-gluten-mahhala futhi uyazibuza ukuthi iphephile, shayela isivakashi sakho futhi umvumele abe yijaji. Qaphela ukuthi uketshezi ukolweni akusho ukuthi akukho gluten .
4. Uma kukhona okulula ukwenza i-gluten-mahhala, silungise ngale ndlela: Isibonelo, sebenzela izintambo ezihlangothini kunokuba uzibeke esaladini. Sebenzisa isobho esingenalo gluten ukwenza i-casserole yakho.
5. Gwema ukungcoliswa kwe-gluten ekhishini lakho: Qaphela ukuthi ungalungiseleli ukudla okungenakudla kwe-gluten endaweni efanayo okusetshenziselwa ukulungiselela ukudla ne-gluten ngaphandle kokuthi leyo ndawo ihlanzekile ngokuphelele . Qiniseka ukuthi izitsha zakho zihlanzwa ngemuva kokulungiselela ukudla okuqukethe i-gluten. Ungasebenzisi amabhodlela wokusika noma amapulangwe noma izinkezo zamapulangwe ukuze wenze ukudla okungalawa gluten ngoba lokhu kungabhekana nezinhlamvu ezincane ze-gluten.

1. Qaphela ngisho nezinhlamvu ezincane ze-gluten: Isibonelo, awukwazi ukufaka i-turkey nge-stuffing ene-gluten futhi ubale ngokudla inyama "yangaphandle" kumuntu ongekho gluten. Awukwazi ukungeza ngisho nokuncane kokuhlanganiswa kokulondoloza okwenziwe nge-gluten kunoma yini isivakashi sakho esingenalo gluten esizoyidla. Futhi awukwazi ukugcoba inyama yomvakashi wakho kwi-grill engazange ihlanzwe kahle, ucabanga ukuthi wake wasebenzisa i-marinade engaphephile kuso (noma ngisho nokugcoba ibhaja yebhamburger).
2. Gwema ukungcola okuphambeni etafuleni: Isibonelo, gcina zonke iziphuphu zakho nezinye izibilini ezingenayo i-gluten, noma zingcolisa ukungcola kwakho okungenayo i-gluten. Gcina isinkwa sisuka epulatifini lomvakashi wakho futhi uhambe kuzo zonke izitsha zokukhonza (ngaphandle kwalokho, imvuthuluka ingawela ekudleni okungenalutho lwe-gluten). Faka udoti olusha lwebhotela bese ulubeka kuphela ekusebenziseni izivakashi zakho ezingenayo i-gluten.

1. Bhalisa ezinye izivakashi zakho: Chaza ukuthi okunye kokudla kwakho aku-free gluten futhi kudinga ukuhlala ngaleyo ndlela. Kungakhathaliseki ukuthi ulungiselela kanjani kusengaphambili, uma omunye wezivakashi zakho esebenzisa i-spoon esitokisini sikaKesari egcwele u-crouton ukuze azikhonze amazambane angenawo ama-gluten, amazambane asesekho gluten.
2. Nika isivakashi sakho ukuvakasha kokudla bese ummema ukuba azikhonze kuqala: Uma usulungele ukudla, bonisa ukuthi yini ephephile nokuthi yini engeyona isimenywa sakho esingenalo gluten. Bese, nikeza isivakashi sakho ithuba lokuthatha izingxenye ngaphambi kokudla okungcolisiwe ezinye izivakashi.
3. Uma isivakashi sakho siyisivakashi esivamile, thola izimpahla ezingenayo i-gluten kanye nokudla ukuze uhlale uzungezile: Hlola nesimenywa sakho ukuze ubone ukuthi yikuphi ukudla nokuthengwa kwemikhiqizo eyamukelekayo, bese uwafaka kwikhabhinethi elingenhla noma ngemuva kwefriji yakho. Ngaleyo ndlela, uhlale unezinto ezingenayo i-gluten. Ngisho noma nje i-mac ne-ushizi efriziwe, kungaba yindwendwe eyamukelekile kumvakashi olambile.
4. Mema isivakashi sakho esingenayo gluten ukuletha ukudla kwakhe: Abantu abaningi abalandela ukudla okungekho gluten besaba ngempela ukulimaza imizwa yabo abathandayo ngokudla. Abanye bayodla ngisho nokudla abazi ukuthi kuzobagula, ukuze bagweme leyo mizwa ebuhlungu. Uma ungakukhumbuza lokhu ngokutshela umngane wakho noma ilunga lomndeni oziqondayo, nokuthi kufanele azise ukudla kwakhe uma lokho kumenza akhululeke ngokwengeziwe, uzokwenza nonke kokubili.

Izwi elivela

Ukupheka umuntu onesifo se-celiac noma ukuzwela kwe-gluten kuyinkimbinkimbi, kodwa kungenziwa ngokulungiselela okuningi. Ukulandela le mithetho kungakusiza ukuba uhlale kumngane wakho noma ilungu lomndeni, futhi kufanele wenze nonke ukhululeke ngokwengeziwe embuthanweni wakho.