Izithelo, imifino, inyama, ubisi kanye nezinhlamvu eziningi ziphephile
Ingabe uyazibuza ukuthi yikuphi ukudla okungekho gluten futhi okungekho? Akumangalisi-ukudla okungenakudla kwe-gluten kuyinkimbinkimbi kakhulu, futhi i-gluten ingafihla kwezinye izindawo ezingalindelekile.
Uma uqale nje ekudleni, kuyaqondakala ukuthi udideke futhi udideke ngamalebula okudla kanye nezinhlu zokudla. Yiqiniso, kuzoba nokudla okuningi okungekho emkhawulweni wokudla okungenayo i-gluten. Nokho, kunezinto eziningi zokudla ongadla.
Uhlu olulandelayo, engiye lwahlula kwaba yizigaba eziyisishiyagalombili (izithelo nemifino, inyama, ubisi nemikhiqizo yobisi, isinkwa nokudla okulula, izimpahla ezomile kanye namaxube, ama-condiments, ukudla okulungiselelwe neziphuzo), uzochaza ukuthi yini okudingeka ukwazi khetha imikhiqizo ephephile esigabeni ngasinye, futhi ikunikeze ngemikhiqizo ephephile nemikhiqizo ephakanyisiwe.
Ekupheleni, uzothola isifinyeto sohlu ongawaphrinta bese uthatha esitolo. Kodwa-ke, ngincoma ukuthi ufunde ngezincazelo emakhasini asandulele kuqala, ukuze ube nomqondo oqinile walokho okumele uthenge nokuthi yini okufanele uyigweme. Kulula kakhulu ukwenza iphutha, kungenjalo.
Ungabi nomuzwa wokuthi udinga ukukwazi konke lokhu ngobusuku obubodwa-kukhona okubandakanyeka kakhulu futhi kunomthamo wokufunda. Kodwa ukholwe noma cha, ukuthenga ukudla okungena gluten ekugcineni kuyoba yinto yesibili kuwe, futhi uzokwazi ukuthi imiphi imikhiqizo ukuthenga ngaphandle kokudinga ukubhekisela kuhlu.
1 - Izithelo nezitshalo ezingenalutho lweGlututen
Uma uthanda izithelo nemifino esisha, unenhlanhla: ngezinye izimbalwa ezimbalwa, bonke bangenalo gluten. Ungakwazi ukwenza konke okufisayo ngamajikijolo, izithelo, imifino nemifino otholayo esigabeni somkhiqizo esisha esitolo sakho sokudla.
Nokho, kukhona izindawo ezimbalwa lapho ngisho nemikhiqizo ethengiswa khona esigabeni sokukhiqiza singakugcina.
Ezinye izitolo zithengisa izimbiza zezithelo ezicutshiwe eziqukethe ezinye izithako ozodinga ukuzihlola. Iningi layo lingenalo i-gluten, kodwa ngezinye izikhathi uzogijima ngaphesheya kwesinye isisulu.
Ngaphezu kwalokho, izitolo eziningi zithengisa izithelo zokusika ezitsheni. Ngaphambi kokuthenga lesi sithelo, hlola kabili lapho izisebenzi ziqeda khona-izitolo ezimbalwa zisebenzisa i-counter counter ngenxa yalokhu, okusho ukuthi izithelo zisengozini yokungcola okuvela emasontweni kanye neminye imikhiqizo eyenziwe lapho. Ngenhlanhla, lokhu akuyona inkinga ezitolo eziningi.
Okokugcina, uma uzwela kakhulu ukulandelela gluten, ungathola ukuthi izithelo ezithile nemifino kubonakala sengathi kubangela izimpawu . Awucabangi izinto-inkinga i-gluten-ukungcola okuphambene epulazini uqobo.
Izithelo Zamaqabunga Namaqabunga Namaqabunga
Iningi izithelo nemifino ekheniwe kubhekwa njenge-gluten-free, kodwa ezinye azikho ... futhi izithako ezengeziwe, umkhiqizo we-riskier. Uzodinga futhi ukufunda amalebula noma uxhumane nomenzi ukucacisa ukuthi umkhiqizo othize usetshenzwa kwisakhiwo esabiwe noma kumigqa yokukhiqiza eyabelwe imikhiqizo ene-gluten.
Izithako ezilodwa izithelo ezifriziwe nemifino (isb., I-peas efriziwe noma ubhontshisi obuhlaza obandayo) ngokuvamile ziphephile, kodwa kufanele ufunde amalebula noma uthintane nomkhiqizi ngemibuzo mayelana ne-potential- gluten cross-contamination ngesikhathi sokucubungula. Ngisebenzise izithako ezilodwa ezifriziwe ezifriziwe ezicutshungulwa futhi zihlanganiswe emigqeni ebuye isetshenziselwe imikhiqizo yengqolowa.
Izithelo nemifino ezitshalisiwe ezinezithako eziningi (isb., Izitsha zangasese ezilungiselelwe) kungenzeka noma zingaphephile-eziningi ziqukethe izithako ze-gluten. Uzodinga ukuxhumana nomkhiqizi ukuze uqiniseke.
2 - Isidalwa SamaGluten-Free, Izinkukhu Nenhlanzi
Njengezithelo ezintsha nemifino, inyama entsha nezinhlanzi ngokuvamile ziphephile ekudleni okungenalutho kwe-gluten. Lokhu kubandakanya ukusikeka okusha kwenkomo, inyama yengulube, iwundlu, inkukhu, i-turkey nezinhlanzi esitolo sakho sokudla noma umthengisi.
Kodwa-ke, kuzodingeka uqaphele ukudla kanye nezinkukhu ezinezithako ezongeziwe ezenza zibe izilungele ukupheka noma zokulungela ukudla-eziningi zazo aziphephile ukudla ekudleni, ngoba isitolo singasebenzisa ingaphephile amasoso noma ngisho nezinhlanzi zesinkwa. Ngitholile ukuthi ulwazi kwizithako kule mikhiqizo ekulungele ukusetshenziselwa njalo kaningi, ngakho-ke ngingacebisa ukuqondisa ngokucacile.
Ngaphezu kwalokho, ezinye izinkukhu kanye nama-turkeys zihlanganisa umhluzi noma uketshezi okuhloswe ukuba "uchithe" okungenzeka ukuthi kungenakuphepha noma kungaphephile. Ilebuli kumele idalule ubukhona balo mhlu, ngakho-ke uzodinga uxhumane nomkhiqizi ukucacisa ukuthi iqukethe i-gluten noma cha. Ukubheja kwakho okuhle ukukhetha izinkukhu ezingenayo umhluzi noma uketshezi olwengeziwe.
Ngigwema nokukhetha ukudla "ngokuhamba" (okungukuthi, ngaphandle kokugqoka amapulasitiki okumbozayo) kuboniswa emahlathini esiqandisini, ngoba eziningi zalezi zimo zokubonisa ziqukethe nokudla kwezicucu nezinkwa nezinye izithako. Izimo zokubonisa ziqukethe abalandeli ukuhambisa umoya nxazonke, futhi abalandeli nabo bangabetha imvuthuluka evulekile ekufakeni inyama yakho eyimfihlo. Uma ungabaza, khetha okuthile okufakwe ngaphambilini.
I-Gluten-Free Ham, i-Hot Dogs, i-Sausage, kanye Neminye Imikhiqizo Yenyama
Kunezinhlanzi eziningi ezibhekwa njenge-gluten-mahhala ekuchazeni kwe-US Food and Drug Administration (FDA's) izingxenye ezingu-20 ngezigidi, kodwa ezinye zibonakala zibizwa ngokuthi "i-gluten-free".
Izinja eziningi ezishisayo nazo zine-gluten-free to ppm 20, kanti ezinye-ezifana ne-Applegate Farms 'izinja ezishisayo-empeleni zithwala ilebula elingenalo gluten. Amapulazi ase-Applegate nabanye abakhiqizi benza futhi ibhekoni elingenalo gluten .
Qaphela ngokucophelela nge-sausage. Ama-sausage amaningi aqukethe izimpukane zesinkwa njenge-filler, ngakho-ke hlola amalebula ngokucophelela ngaphambi kokuthenga isoseji, yize kunezinhlamvu zokususa mahhala ngaphandle kwe- gluten ngaphandle. Ngaphezu kwalokho, noma ngabe isobho elicabangelayo alifaki isithako se-gluten, kungenzeka ukuthi lenziwe ngemishini ebuye isetshenzisise isobho eliqukethe i-gluten, ngakho cela ngakho.
Kunezinhlobo eziningi zokudla okungenayo i-gluten emakethe: IHormel neFilshshire Farms zombili zenza izidakamizwa ezingenayo i-gluten, futhi yonke imikhiqizo yeBoar's Head ayi-gluten. Kodwa-ke, kuzodingeka uqaphele ukungcola okungahambisani nemishini yokwehlukanisa okwabelwana ngaso, ngakho-ke ukubheja kwakho okunamandla kunamathele ekudleni okupakishwe ngaphambili kunokuthi umkhiqizo uhlungwe ngemuva kwekhasi.
3 - Ubisi Bomlenze Namikhiqizo Yommbila
Ubisi obuningi nemikhiqizo eningi yobisi ayi-gluten-free, kodwa njengoba kunjalo, kukhona okuhlukile.
Ubisi olubi-kungakhathaliseki ukuthi luvamile, luba noma ngisho no-cream olunzima-lukhululekile kwe-gluten. Nokho, izimbangi ezivuthayo, kungenzeka zingaphephile , futhi kuzodingeka uhlole izithako ukuqinisekisa. Imikhiqizo yobisi eboshiwe, kufaka phakathi ubisi obisikiwe, akuphephile, ngoba i-malt yenziwe ngebhali.
I-yogurt enhle isiphephile, futhi nginenhlanhla ngemikhiqizo ye-Chobani ne-Fage. I-yogurts eningi ekhangayo-kodwa hhayi yonke-nayo ayi-gluten-free . Kuzodingeka uhlole izithako ukuze uqiniseke. Amanye ama-yogurts afika ngamakhukhi ne-granola, futhi kufanele ugweme labo.
Icala esiqandisini esitolo liphethe amaqanda, okungenayo i-gluten-free , ibhotela, okungenayo i-gluten, ne-margarine, iningi lalo elingafani (njalo hlola izithako ku-margarine nokunciphisa). Uzothola imikhiqizo efana ne-Kozy Shack tapioca pudding, ebizwa nge-gluten-free.
Amanye imikhiqizo yobisi yobisi ( njengobisi lwe-soy kanye nobisi lwe-almond ) ayi-gluten-free, kanti ezinye azikho. Qaphela ikakhulukazi i -Rice Dream ilayisi yobisi e- gluten-ebhalwe nge-gluten (etholakala esigabeni esithele-izimpahla zesitolo, hhayi isigaba sezimbuzi), njengoba kusetshenziselwa ama-enzyme ebhali futhi abantu abaningi babika ukusabela kuyo.
I-Gluten-Free Cheese ne-Ice Cream
Uma uthenga ushizi, izinketho eziningi kufanele ziphephile . Kodwa-ke, qaphela ama-cheeses "ahlanza ubhiya," obonakala sengathi yi-fad entsha phakathi kwabenzi be-cheese. Ukwengeza, abakhiqizi abambalwa basebenzisa ukolweni njengento eyakhayo uma benza ushizi we-bleu, ngakho-ke kuzodingeka uxhumane nomenzi othile ukuze unqume ukuthi ushizi oluthile lwe-bleu luphephile noma cha (lokhu kubonakala kuyinkinga kuphela kulabo abakhulukazi ukuzwela ukulandelela i-gluten ).
Okokugcina, qaphela ushizi oye waqedwa futhi wabuyiselwa esitolo ngasinye. Ezimweni eziningi, lokhu kuqhuma kwenzeka endaweni yesigcawu emabhodleleni okusika lapho abasebenzi benza amasklamu. Ngikhathele kabi ngoshizi ephindwe. Bheka esikhundleni se-cheese esasihlanganiswe kumenzi-kungase kudingeke uthenge okuningi kunalokho ongathanda, kodwa ushizi ukhululeka kahle.
Uma kwenzeka i -ayisikhilimu engenalo gluten , qaphela ama-ice creams aqukethe ama-cookies, inhlama noma i-candy engaphephile (nansi uhlu lwe-candy-free gluten ). Hlola izithako futhi ugweme noma yini ngegama le-gluten elizwakalayo njenge "Amakhukhi ne-Cream" noma "I-Chocolate Chip Cookie Dough" ngaphandle uma ibhalwe ngokuqondile nge-gluten.
Ngokusobala, ama-sandwich sandwiches ayaphandle ngaphandle kokuthi ungathola ezinye ezibhalwe ngokuqondile nge-gluten. Kodwa ungathenga izithelo zamaqhwa ezigcwanyelwe kanye nezinye izinhlobo ze-ayisikhilimu ezingenayo i-gluten-isibonelo, i-Dove Ice Cream Miniatures iyisisekelo esisendlini yethu.
4 - Izinkwa Zama-gluten-Free, Ukudla okudlayo, okusanhlamvu, nePasta
Uma kuziwa ngesinkwa, awunawo ukhetho kodwa ukhethe phakathi kwezinto ezahlukene zokudla zesinkwa se-gluten. Ngenhlanhla, izitolo eziningi zigcina lezi zinsuku ziphethe isinkwa esingenalutho esineqhwa, futhi ungahle ulandele inthanethi ukuthola intandokazi yakho.
Ngivame ukubhekana nezicelo zokuthi abantu abanesifo se-celiac ne-gluten ukuzwela bangadla isinkwa ngezithako ezifana nokuhluma ukolweni noma u- Einkorn ukolweni (uhlobo lwangqolowa lasendulo). Ungakholelwa. Uma izithako zesinkwa zifaka ukolweni, ungayithengi leso sinkwa- kungcono kakhulu ukukugulisa.
Izinqolobane Zama-Gluten-Free
Uma ubheka ukudla okulula okubhaka njengama-cookies noma amaqebelengwane avame ukuqukatha ukolweni, kusobala ukuthi kuzomele unamathele ezintweni ezibhalwe nge-gluten. Futhi, sinenhlanhla ukuthi izitolo eziningi zithwala okungenani ama-cookie-free cookies futhi zingase zithwale nemikhiqizo enjenge- gluten-free ezamahala kanye nama- gluten-free frozen sections.
Futhi, manje kunezinhlobo ezihlukahlukene ze -pretzels ezingenayo i-gluten etholakalayo yokulanda, kanye nemigoqo yamandla amaningi ehlukene okuthiwa i-gluten.
Abakhiqizi abaningana, kuhlanganise ne-Kettle brand, benza ama-chips angenalutho (ikakhulukazi ama- chipato ama-potato ) futhi abhala ngaleyo ndlela. Uzothola nemikhiqizo eminingi ye -chips-free-chips mahhala-bheka kulabo abhalwe ngokuqondile nge-gluten.
Uma ufuna into enhle, ama-candies amaningi abhekwa njenge-gluten mahhala ezingxenyeni ezingu-20 ngezigidi; bheka uhlu lwe-candy-free for labo okubhekwa njengokuphephile.
I-Gluten-Free Cereal, I-Pasta Ukukhetha Ukwenza ngcono
Unezinketho eziningi uma kuziwa nge-cereal free-gluten: brand eziningi ezinkulu manje zenza ezinye izintandokazi, ezifana General Mills 'Chex, gluten-free. Nansi uhlu olubanzi engilungile okusanhlamvu okungenalutho lwe-gluten, kufaka phakathi okubandayo, okushisayo, i-granola nemikhiqizo enobuntwana : Izinketho ze-Gluten-Free Cereal
Njengezinkwa nokudla okudliwayo, ungathengi uketshezi ngaphandle kokuthi kukhishwe ngokungafani kahle kwe-gluten.
Okufanayo kuya ku-pasta-uma kungabhalwa i-gluten-free, ungayithenge. Ngenhlanhla, kunezinketho eziningi ze-gluten-free pasta ezitholakalayo, ngobukhulu nobubunjwa obuvela ku-fettuccine ukuya ku-linguine.
Ungakhetha i-pasta eyenziwe okusuka kummbila, ilayisi noma okusanhlamvu okungavamile okungenalutho kwe-gluten , njenge-quinoa. Abantu abaningi banomkhiqizo ozithandayo (uzodinga ukwenza okunye ukuzama ukuzitholela ngokwakho), futhi kungenzeka ukudala izitsha ze-pasta ezithandayo njengeziqalo ze-gluten.
5 - Ukudla Okulungiselelwe OkungenakuGluten: Ukudla Okunezinhlanzi, I-Soup, Nokuningi
Uma ufuna i- gluten-free frozen dinner , cishe uzothola eyodwa esitolo sakho esendaweni ekhonjwe ngokukhethekile-gluten-free-Glutino yenza ukudla okulungiselelwe, njengokwenza i-Amy's Kitchen ne-Saffron Road, phakathi kwabaningi abakhiqizi. Ungathengi ukudla okufriziwe ngaphandle kokuthi kubhalwe ngokuqondile "okungenayo gluten," ngoba iningi lalawo angabhalisiwe liqukethe izithako ze-gluten.
Ungase futhi ukwazi ukuthola ukudla okulungiselelwe esigabeni esomile-izimpahla esitolo esimakwe-gluten-free-isibonelo, ngibone "nje engeza amanzi" izitsha zaseNdiya noma zesiThai ezenziwe ngaphambilini ezingxenyeni zokudla zesizwe esitolo. Ikhishi le-Thai lingumkhiqizo owodwa owenza izitsha ezingenalutho ze-gluten ongadla njengokudla. I-Lotus yenza i-ramen noodle ehlukahlukene ye-gluten-free e-flavour ehlukahlukene, uma ufuna isiphuzo esisheshayo.
Abalandeli be-pizza abanziweyo banokuningi okukhethwa kukho okukhethwa yi- pizza okufriziwe , okufaka imikhiqizo ye-vegan kanye nezinye ezingenayo i-gluten-free ne-casein. Izitolo eziningi zokudla ezigciniwe okungenani oyedwa noma ezimbili zazo-esitolo sami sendawo, zisesigaba sokudla samafriji "engokwemvelo", esihlukile kwesigaba samahhala esivamile, kodwa ezinye izitolo zizithengisa esigabeni se-pizza esiqhwa. Qala uzungeze: ungase umangale ngalokho okutholayo.
Izinsipho ezisemathinini: Izinketho eziningana ezitholakalayo
Abantu abasha ekudleni okungenalo i-gluten ngokuvamile bayamangala lapho bezwa ukuthi izinsalela zendabuko yezinsizi ezisemathinini zivame ukuqukethe i-gluten-ufulawa usetshenziselwa ukugcoba, ikakhulukazi emikhiqizweni yesobho. Kodwa-ke, kungenzeka ukuthola izobho ezinamathini ezikhukhunziwe nezingabhokisini ezingenayo i-gluten .
I-Progresso yenza izinsizi ezingenayo i-gluten, njengokwenza i-Pacific Natural Foods (okufaka amaphuphu ayo emabhokisini, hhayi amathini). Abanye abakhiqizi be-soup gourmet, njengezincwadi ze-Bookbinders Specialties, futhi benza ezinye izinketho zesobho se-gluten, kodwa kuzodingeka ufunde amalebula futhi mhlawumbe wenze amakholi ukuze uthole ukuthi yini ephephile nokuthi akunjalo.
6 - Imikhiqizo Yomile Yama-Gluten-Free: Ama-Mixing and Supplies
Kungenzeka kulezi zinsuku ukuthenga amakhemikhali cishe noma yikuphi umkhiqizo owusikiwe oyifunayo: izixube zesinkwa ezingenalusizo , gliten-free free muffin, mix mix pizza crust , gliten-free free mix, gliten free-cookie mixes-ubizwa ngokuthi.
Lena enye indawo lapho kufanele uqiniseke ukuthi uthenga imikhiqizo kuphela emakwe "i-gluten-free," ngoba uma ungenjalo, cishe uzokuthenga okuthile nge gluten kuyo.
Izimpahla Zokubhaka: Abaningi Abayi-Gluten, Kodwa Qaphela
Ukubhaka, uvame ukudinga izithako ngaphandle kokuxuba okungenayo i-gluten-futhi-ke, abanye abantu bafuna ukubhaka ekuqaleni, ngaphandle kokuxuba.
Kungenzeka ukuthola izinhlanganisela zokudla u-gluten ongazisebenzisela amaphrojekthi wakho wokubhaka, noma ungasebenzisa izintambo ezingenalutho. Isibonelo, i-Bisquick manje ikhiqiza ingxube yokubhaka engenama-gluten. Izinkampani ezifana noBob's Red Mill ne-Arrowhead Mills nazo zihlanganisa imikhiqizo yefulawa engenamhlanjesi.
Qinisekisa ukuthi ukhethe kuphela lezo ezibhalwe ngokuthi "i-gluten-free" ukungcola kwe-gluten yemikhiqizo yefulawa kungaba kubi kakhulu, futhi uzobe unamathela ngokuphephile ngezimpawu ezihlangabezana nezimfuneko zokubhalisa ezingenayo i-FDA's gluten.
Izithako ezifana nesitashi sommbila , imvubelo, i-baking powder, kanye ne-baking soda ngokuvamile ayi-free-gluten, kodwa akulimazi ukuhlola imikhiqizo ethile yabakhiqizi ngaphambi kokuthenga. Ngaphezu kwalokho, umthetho ofanayo kufanele usebenzise i-cocoa, ukupheka ushokoledi nezinye izinambuzane-eziningi zingenalo i-gluten, kodwa kabili hlola. Uma ngidinga ushukela, ngisebenzisa i-Domino Pure Cane Sugar, ephaketheni elijwayelekile eliphuzi, le-navy nelimhlophe.
I-7 - I-Condiments yama-Gluten-Free: Amafutha, ama-Sauces, i-Salad yokugqoka, nama-spice
Ukuthenga ama-sauces-free-condiments mahhala kungaba yinkimbinkimbi-eminingi yale mikhiqizo iqukethe izithako ze-gluten. Kwezinye izimo, imikhiqizo ongeke ucabange ukuthi iyasolisa, njenge-soy sauce, empeleni yenziwa ngokuyinhloko kakolweni.
Ngakho-ke, ngiyanxusa umthamo onempilo "womthengi uqaphele" lapho uthengisa ama-condiments nama-sauces. Kwezinye izimo, uzothola imikhiqizo ebizwa ngokuthi "i-gluten-free," kodwa ezimweni eziningi, kuzodingeka uxhumane nomkhiqizi ukuze unqume ukuthi kukhona yini okungenayo i-gluten noma cha.
Akufanele ube nenkinga enkulu ukuthola i- gluten-free tomato sauce ukuze uhambe ne-pasta yakho-mahhala; imikhiqizo eminingana, kuhlanganise neDel Monte ne-Classico, izinketho zokunikela. Ngaphezu kwalokho, u-Emeril noHidden Valley Ranch bobabili banikela ngemikhiqizo yokugqoka i-gluten-free , nakuba kudingeka uhlole izithako kwiphakethe ngalinye ukuze uqiniseke ukuthi ukhetha ukunambitheka okuphephile.
Uma kuziwa ku- ketchup, kunezinhlobo eziningana ze-gluten-free . Isinaphi sesi- French esiphuzi sibalwa njenge- gluten-free, njengoba kunamanye amaphivu . Okufanayo kuya ku-sauce eshisayo: kunezinyembezi eziningi ezinamafutha ashisayo emakethe. Uma udinga i -soy sauce engenawo gluten , bheka ama-sauces ase-Kikkoman noma ama-San-J tamari-style soy, okungenayo i-gluten okungenani ezingxenyeni ezingu-20 ezihlongozwayo ze-FDA ngesilinganiso semiliyoni, futhi uzobekwa uphawu ngalokhu.
Kukhona okuqaphile kulabo abanobukhulu obukhulu kune-gluten noma abasabela kumagilagars asekelwe ku-gluten : cishe yonke le mikhiqizo yokudibanisa iqukethe uviniga wohlobo oluthile. Enye yayo i-apula cider uviniga, okufanele ivikeleke kakhulu kubantu abaningi, kodwa ezinye zazo zingaba uviniga okusanhlamvu-uzodinga ukuhlola amalebuli ukuze uqiniseke.
Amafutha-Gluten-Free, Izinongo: Khetha Izithako Ezincane
Amafutha amaningi, kuhlanganise namafutha omnqumo, amafutha ommbila, amafutha e-canola namanye amafutha okukhethekile, abhekwa njenge-gluten-free. Kodwa-ke, kungenzeka ukugibela i-gluten kwamanye amafutha okhethekile-Ngabona amafutha omnqumo enamapulangwe anezipho, okwakusanda kuqukethe i-gluten. Ukubheja kwakho okuhle ukunamathela ngamafutha ashafeni, futhi uzijabulise uma ufuna izinhlobo ezihlukahlukene.
Lokhu kusilethela izinongo. Izitshalo ezintsha nezinongo ongazithenga esigabeni sokukhiqizwa esitolo sokudla ziphephile ngokuphelele, njengoba ngiyakwazi ukukusho, futhi ngizisebenzisa kuphela uma ngingakhula izinongo zami.
Uma ukhetha ukuthenga izinongo ezomile, ezinye izinkampani zikhiqiza izinongo ezingenalutho , kodwa ezinye izinkampani, ukungcoliswa kokudla kwe-gluten kuyinkinga (abanye abakhiqizi basebenzisa gluten njengesithako kwezinye izingxube ze-spice).
Usawoti omuncu nepelepele kufanele kube yi-gluten-free, kodwa qaphela lezo zinsawo ezivuthayo ezivuthayo-ezinye ziqukethe i-gluten (ngezinye izikhathi ngendlela yokunambitheka kwentuthu, eyenziwa ngebhali).
8 - Iziphuzo Zama-Gluten: Ikhofi, I-Tea, i-Sodas, Iziphuzo Zamafutha, Notshwala
Ama-sodas amaningi athandwa kakhulu angabonwa njenge-gluten ezingxenyeni ezingu-20 ngezigidi, kufaka phakathi uhlu olude oluvela ku-Coca-Cola no-Pepsi Co.
Ama-juice wezithelo abuye abe ne-gluten-free ukuhlinzeka ngezithelo zangempela ezingamaphesenti ayikhulu. Ngakho-ke, ama-orange nezinye i-citrus juice oyitholayo esigabeni sezimbuzi kufanele kube ephephile (nakuba abanye abantu abazwelayo bephendula ngokuphendula kwamanye amajusi e-orange).
Ngakolunye uhlangothi, iziphuzo zezithelo azitholakali izithelo, futhi kungenzeka ukuthi ziqukethe izithako ezinjenge-gluten-nakuba iningi liphephile, kuzodingeka uhlole umenzi ngaphambi kokuthenga ukuqinisekisa ukuthi uphephile noma cha. Ama-smoothie athengiswa esakhiweni sejusi yezithelo ngezinye izikhathi anezithako ezinzima ezinjengokolweni kakolweni noma utshani obolweni, ngakho-ke uzodinga ukuhlola amalebuli bese uthenge kuphela ama-smoothies abhalwe nge-gluten.
Iningi letiyi li-gluten-free , ngisho nama-teas ahlotshisiwe. Noma kunjalo, ezimbalwa ziqukethe izithako ze-gluten, ngakho hlola uhlu ukuze uqiniseke. Ikhofi engajabuli kahle, kepha ama-coffees ahlotshisiwe angeke abe ne-gluten. Okokugcina, ezinye iziphuzo zekhofi ezihlanganisiwe ziphephile kanti ezinye azikho, futhi futhi, kuzodingeka uhlole izithako. Uma ngisesendlini yekhofi, ngilalela i-latté noma i-cappuccino, kokubili okuqukethe ubisi kanye ne-espresso kuphela.
Ukuphuza Kokuphuza OkunamaGluten
Uma uthenga ubhiya, udinga ukubamba ubhiya obungenalutho ; ezinye izinyosi ziqukethe ibhali, okungukuthi okusanhlamvu kwe-gluten ngakho-ke kungaphephile ekudleni okungenalutho kwe-gluten. Iwayini kufanele liphephe (ngaphandle uma uzwela); Nansi ulwazi oluthe xaxa ku- Is Wine Gluten-Free? .
Uma kuziwa ngotshwala olungenayo i- gluten , kunokunye ukuphikisana ngokuthi ngabe iziphuzo ezidakayo ezivela ezinhlameni ze gluten, njenge- whisky ne- gin , ziphephile noma cha. Abantu abaningi babika ukusabela kotshwala olwenziwe ngamagilebhisi e-gluten. Ngenhlanhla, i- rum , i- tequila ne- gluten-free vodka eyenziwa ngamazambane noma amagilebhisi konke kufanele kube kuhle ukuphuza.
Okunye okunye: kuzodingeka uqiniseke ukuthi yiziphi izixube ozisebenzisela iziphuzo zakho ezingenalo i-gluten ... ezinye azikho.
9 - Uhlu Lokudla LwaGlututen, Olufingqiwe
Uma ufuna umhlahlandlela ozithandayo ukuthatha nawe esitolo, lolu hlu lwezinto zokudla okungenayo i-gluten lingaba umhlahlandlela walokho okufanele ukukwenza-futhi akufanele ungeze ekwelini lakho.
Izithelo nemifino
- Zonke izithelo nemifino ehlanzekile-lezo ezithengiswayo ezingxenyeni zokukhiqiza zesitolo-kufanele zibe ne-gluten mahhala.
- Qaphela izithelo zangaphambi kokuhlanganiswa nemikhiqizo yemifino enezithako ezingaphezu kweyodwa (kufaka phakathi izimpahla ezibandisiwe nezomathini), okungaba ne-gluten noma ngaphansi kokungcola okuphambene nokucubungula. Kulabo, qiniseka ukuthi uhlola amalebula ezithako eziqukethe i-gluten noma izixwayiso ukuthi umkhiqizo uphenywe kusikhungo esabiwe.
Ukudla nezinhlanzi
- Ukudla okusheshayo, izinkukhu kanye nezinhlanzi ezingenazo izithako ezongeziwe ziphephile uma zigcinwa kude nokungcoliswa kwe-gluten esitolo (lokhu kuhlungwa kwe-gluten kungenzeka uma imikhiqizo emisha ekhonjisiwe iboniswa eduze kwemikhiqizo enesisindo esikhaleni sokubonisa ingilazi, Ngokwesibonelo).
- Qaphela imikhiqizo yangaphambi kokuhlanganiswa, njenge-hams, i-bacon, ama-sausages nama-diner, ngoba kungenzeka noma angenalo i-gluten.
- Abakhiqizi abaningi babhala imikhiqizo yabo yokucutshungulwa kwe-gluten-free, ngakho-ke nibambe nalabo ukuze uthole imiphumela emihle.
Imikhiqizo yobisi nemikhiqizo yobisi
- Ubisi olusheshayo, ubhotela, i-yogurt elula, amaqanda amasha kanye noshizi amaningi awunalo i-gluten.
- Eminye imikhiqizo etholakalayo esigabeni somanyolo, njenge-yogurts enamapulangwe, i-cottage shizi noma ama-puddings, ingahle ibhalwe nge-gluten.
- Awukwazi ukucabanga ukuthi i-ayisikhilimu ayinayo i-gluten, noma ingaqukathi izithako ezibonakalayo (i-chocolate chip cookie inhlama, isibonelo). Hlanganisa nomkhiqizo onjengoBreyer obeka imikhiqizo yawo "engenayo gluten."
Izinkwa, Ukunambitha, okusanhlamvu, amaqebelengwane nama-Pastas
- Cishe noma yini oyithenga kulezi zigaba kufanele ibhalwe ngokuqondile ngokuthi "i-gluten-free," kufaka phakathi okusanhlamvu, izinkwa, nokudla okudla.
- Izitolo eziningi zokudla ziphethe ezimbalwa zalezi zinhlobo zokudla, futhi ezinye-ezifana ne-Whole Foods ne-Fresh Market zingase ziqhayise ngokukhetha okubanzi-kodwa ungathola ukhetho oluhle kakhulu ku-intanethi.
Ukudla okulungiselelwe
- Thenga kuphela ama-dinner afriziwe noma ama-pizza afriziwe ngokucacile okuthiwa "awunama-gluten" -kunye izitolo ezinkulu ezincane eziphethe ukukhethwa okuhle.
- Izobho eziningi ezinamathinini ziqukethe i-gluten, ngakho hlola izithako futhi unamathele kulabo abhalwe ngokuthi "i-gluten-free."
- Izigaba zokudla ezizweni ezinqolobaneni zivame ukudla ukudla okulungiselelwe okungenayo i-gluten. Bheka izitsha zaseThailand nezamaNdiya ezibekwe "i-gluten-free".
Ama-Mixing Baks and Supplies
- Noma yikuphi ukuxuba okubhaka oyithengayo kufanele kubhalwe ngokuqondile "i-gluten-free." Khumbula ukuthi ufulawa omhlophe (isithako esiyinhloko emikhakheni ejwayelekile kakhulu) senziwa ngokolweni, okungenye yezinhlamvu ezintathu ze-gluten.
- Uma uthenga ezinye izinhlobo zokudla okusanhlamvu ezifana ne-buckwheat (okuyi-gluten-free), i-soy ne-rice ufa, qinisekisa ukuthi ibhalwe ngokuqondile nge-gluten (ezinye aziphephile).
- Izinto eziningi zokubhaka, njenge-baking soda, ushukela ne-cocoa, zibhekwa njenge-gluten-free, kodwa ngaso sonke isikhathi kufanele uhlole izithako ukuze uqiniseke.
Ama-condiments, ama-Sauce nama-spice
Lokhu kungaba yindawo yemayini-imikhiqizo eminingi kule mkhakha iqukethe izithako ze-gluten, futhi ngisho nemikhiqizo yelitha-mbumbulu enjengeziqholo zingangena ngaphansi kokungcola okukhulu kwe-gluten.
- Ngezinongo, i-Spicely i-gluten ayiqinisekisiwe, futhi i-McCormick izobeka ngokucacile noma yiziphi izithako eziqukethe i-gluten, kodwa ayihlolisi ukungcola okuphambene.
- I-Heinz ketchup ne-mustard yaseFrance ephuzi kubhekwa njenge-gluten-free, njengamanye ama-brand salsa athandwayo.
- Isaladi yokugqoka ingaqukatha izithako ze-gluten, nakuba abaningi bengenalo. Ukugqoka isaladi ye-Organicville yi-gluten ayiqinisekisiwe.
- Ungathengi i-sauce ye-soy ngaphandle kokuthi ibhalwe ngokuqondile "i-gluten-free."
Ikhofi, i-Tea, i-Soda, iziphuzo zeziphuzo kanye no-Alcohol
- Ikhofi engahlosiwe kanye netiye elimnyama noma elihlaza elimhlophe kufanele libe yi-gluten-free, kodwa izinhlobo ezinhlobonhlobo zingase zingabanjwanga nalabo abhalwe ngokuthi "i-gluten-free" ukuze bavikeleke.
- I-sodas ethandwa kakhulu e-United States, kuhlanganise ne-Coke ne-Pepsi, ibhekwa njenge-gluten. Ama-i-iced i-AriZona amabhodlela nawowabhekwa njenge-gluten-free, futhi iningi leziphuzo zamandla zibhekwa njenge-gluten-free.
- Ijusi elenziwe ngamaphesenti angu-100 kufanele libe yi-gluten-free, kodwa iziphuzo zezithelo ezenziwe izithelo kanye nezinye izithako kungenzeka. Qaphela ikakhulukazi ama-smoothies aluhlaza, ngoba angaqukatha utshani nobuntshani bhali.
- Uzodinga ukuthenga ubhiya obungenayo i-gluten, ngoba ubhiya obuvamile buqukethe brand-ephephile brand uzobizwa ngokuphawulekayo "gluten-free."
- Iwayini libhekwa njenge-gluten-free, nakuba kufanele uqaphele ngewayini elimnandi.
- Zonke izidakamizwa eziphuzwayo (i-vodka, i-whiskey, i-bourbon, njll.) Kubhekwa njenge-gluten-noma ngabe yenziwe ngamagilebhisi e-gluten, kodwa abantu abaningi basabela ekuphuzeni utshwala obuthathwa yi-gluten. Uma ungomunye wazo, kufanele ubambelele utshwala obungenayo i-gluten okusanhlamvu, njenge-rum noma i-tequila, noma nge-vodka engenawo gluten (eyenziwe ngamazambane, amagilebhisi noma ummbila).
10 - Izwi kusuka
Ukulandela ukudla okungenayo i-gluten kungase kubonakale kuwumsebenzi odambisayo, ikakhulukazi uma utholakale ngokungazelelwe unesifo se-celiac noma ubuzwe obuningi be-gluten kanye nesidingo sokwenza ushintsho ngokushesha. Akukho umbuzo ukuthi ukudla kunomthamo wokufunda ophakeme.
Lezi zinsuku, abakhiqizi abaningi babhala kakhulu izinto ze-gluten, futhi isitolo sakho sokudla esithandayo singabiza imikhiqizo ephephile ngamathegi akhethekile emashalofini. Labo amalebuli, kanye nalolu hlu, kufanele enze lula ukushintsha kwakho.
Uma uthola ukuthi unenkinga yokuthola ukuthi ungadla ukudla, cela udokotela wakho ngokudluliselwa kumuntu odlayo odla ngokukhethekile ekudleni okungenalo i-gluten.
> Umthombo:
> Celiac Disease Foundation. Yini Okufanele Ngiyidle? I-Fact Sheets.