Gwema Lezi Zokudla NeGluten Uma UnguGluten-Ungaziphendulela
Inani elilodwa labantu base-US li-gluten-elingavumiyo ngenxa yesifo se-celiac noma esinye isizathu. Uma ucabanga ukuthi ungo-gluten-ongenakubekezelelana, kufanele wazi ukuthi isifundo emaphephandabeni Ukugaya kutholakale ukuthi amaphesenti angu-86 alabo abakholelwa ukuthi banokuzizwa benomdlavuza angakwazi ukuyibekezelela.
Imikhiqizo Yezinhlamvu NgeGluten Okufanele Uyigweme
Iziguli zesifo se-Celiac kanye ne-gluten-engavumiyo kufanele zigweme yonke imikhiqizo yokudla ngekoro, i-rye, noma ibhali ohlwini lwazo izithako, noma lokho kubonisa ukukhiqizwa phambi kwezithako zikakolweni, gluten, noma gluten.
Ezinye iziguli eziphethwe yi-celiac nazo zidinga ukugwema ama-oats.
(Qaphela: Uma uthola uketshezi ukolweni kodwa ungenayo isifo se-celiac, sicela ubheke ukudla ukuze ugweme ekudleni okungenakolweni okwehlu lokudla okungaphephile okungahlanganisi izithako ze-rye noma zebhali.)
Uma unesifo se-celiac noma ukungahambisani kwe-gluten, gwema noma yikuphi ukudla okuqukethe okulandelayo:
- Amajikijolo okusanhlamvu, i-wheat bran, ne-wheat wheat.
- Ibhali, i-barley malt, ufulawa webhali, nanoma yiluphi uhlobo lwebhali lombhalo.
- Rye, ufulawa we rye, ufulawa we-pumpernickel, noma yiluphi uhlobo lwegama rye .
- Ama-oats, i-oatmeal, ufulawa oat, ama-oat groats, noma yiliphi uhlobo le- oats elithi, uma udokotela wakho ekutshela ukuba ugweme ama-oats. Uma udokotela wakho evumela i-oats ekudleni kwakho okungenalutho kwe-gluten, bheka ama -oat-free oats .
- Umfula, kufaka phakathi okusheshayo, isinkwa, ikhekhe, ucebile, i-graham, nezinhlobonhlobo zenhloso. Amapulangwe akhiqizwa okusanhlamvu okuphephile afaka ufulawa we-corn, ufulawa wesibindi kanye nofulawa welayisi
- I-Triticale
- Einkorn
- Isiphequluli
- Semolina
- I-Durum
- I-Bulgar noma i-Bulghar
- Kamut
- Umzala
- Izimpumputhe zesikhashana
- I-Malt, ngaphandle kokuthi icacisiwe njengokwenziwa emthonjeni ongekho gluten (njengommbila).
Imikhiqizo Yokudla Ejwayelekile Equkethe Gluten
Manje ukuthi wazi izinhlamvu okufanele uzigweme, kuzodingeka ufunde ukuthi yimiphi imikhiqizo yokudla evame ukuqukatha lezi zithako. Hlala uqaphele kakhulu ukuba khona kokolweni kanye ne-gluten kulezi ezilandelayo:
- Izinkwa, amakhekhe, amaqebelengwane, amakhukhi, ama-crackers, ama-donuts, ama-pretzels, nazo zonke ezinye izinto ezibhaka.
- Izitshalo zokudla kwasekuseni, kokubili kushisa futhi kubanda.
- I-pasta, kuhlanganise ne-gnocchi, i-spaetzle, i-chow mein, i-mein, ne-pasta egcwele. (Izindlela ezingenayo i-Gluten-free zinezilayisi zamalayisi, ama-noodles ahlanzekile, kanye namastala abakhiqizi abanobuchopho.)
- Ukudla kwe-Snack
- Amasobho, ama-gravies, nama-sauces aqinisiwe.
- Ukudla okunomlilo noma imifino, njengenkukhu ethosiwe noma i-jalapeno poppers.
- Izitsha, inyama yezilwane, ukudla kwasemini, izinkwa zenyama kanye nokudla okufanayo kuvame ukuqhutshwa ndawonye nge-breadcrumbs noma ufulawa.
- Ubhiya (ubhiya obungenalo gluten buyatholakala .)
- Isaladi yokugqoka, i-Worcestershire sauce, nezinye izidakamizwa.
Qaphela! Lezi Izithako ZineGluten, Kakhulu
Abathengi kufanele babheke izithako ezilandelayo kule ilebula futhi bagweme ukudla okuqukethe okulandelayo ngaphandle kokuthi ilebula ibonisa ukuthi iphuma emthonjeni ongewona ugxuten:
- Iprotheni yemifino enamanzi
- Isitashi sokudla eshintshiwe
- I-starch yemifino noma amaprotheni yemifino
- Isitashi esinamafutha noma isitashi esandulele
- I-flavorings yemvelo
- I-sauce ye-Soy (funa i-tamari engenakolweni njengenye indlela)
Ukudlela ngaphandle kwe-Gluten
Ukudla kubeka inselele kulabo abane-gluten yokungezwani komzimba ngoba akusiyo njalo ukuthi izitsha noma i-gluten zikhona yini.
Kukhona umkhuba omusha ekudleni kwezokudlela endaweni yabaningi be-gluten futhi ngisho nokuba nemenyu ehlukile nezinto ezingenayo i-gluten. Uma ungabaza, cela isiphakeli sakho ukuthi isidlo silungiselelwe kanjani futhi ucele indawo esikhundleni lapho kunokwenzeka.
Imithombo
- > Ukudla, Ukudla, Nokudla Kwesifo Celiac | I-NIDDK. Izikhungo zezempilo zikazwelonke.
- > Izitshalo nezitshalo zeGlosari. Celiac Support Association.
- > Yini Engingayidla? I-Celiac Disease Foundation.