Ukudla okungenayo i-gluten kuyadingeka empilweni yakho uma unesifo se-celiac noma ubuzwe obuningi be-celiac gluten, futhi abantu abaningi abangenawo "ukuhlolwa okusemthethweni" balandela ngokulandela izizathu ezihlukahlukene. Kodwa akusikho isabelomali-kunobungane nhlobo.
Cabanga nje ngalesi sibonelo esisodwa: ibhokisi le-spaghetti elingenayo gluten esitolo sokudla esendaweni yangakithi libiza u-$ 4.49, uma kuqhathaniswa no-$ 1.39 ngezinhlobonhlobo ezigcwele ze-gluten. Lona umkhawulo we-323%, kuphela i-spaghetti engenawo gluten, eyangaphambi kwezinsuku zami zangaphambi kwe-gluten kwakuyisidlo esingabizi kahle. Ezinye izinto zokudla ezingenalo gluten (cabanga: amakhukhi, ukuxubana, isinkwa nokudla okufriziwe) kufana nesabelomali-busting.
Ngakho ungenzenjani uma uzibuza ukuthi ungadla kanjani i-gluten-mahhala eshibhile? Ukuphila okungafani kahle kwe-gluten kungenzeka nakanjani, futhi kuhilela iningi lamasu afanayo njengokuphila okungahambi kahle ngokwemvelo-ungathengisa ukuthengisa, uthole imithombo ehlukile yokudla, futhi uthole amakhuphoni, konke okuyokusiza ukuthi uthole izindleko zokudla phansi.
Ungazitholi: Lokhu kuzothatha isikhathi sakho esiningi kunokuba nje ugijime ku-Whole Foods yendawo yakho bese ulayisha inqola yakho ngezimpahla eziphekwe mahhala-gluten. Kodwa isikhwama sakho sizokubonga ... futhi cishe uzolandela ukudla okunempilo ngokuhamba kwesikhathi, futhi.
Ngibhale izinyathelo ezingezansi kusukela elula (sebenzisa ukudla okujwayelekile okungenzeka kube yi-gluten-free) kunzima kakhulu (yenza izithako zakho ezingenalo gluten). Ungasebenzisa isu elilodwa noma zonke, kepha imali yokugcina izindleko iba nkulu emaqhinga athatha umzamo omkhulu (akunjalo njalo njalo?).
Inothi elilodwa ngaphambi kokuba sifinyelele ekutheni singadla kanjani i-gluten-free kwisabelomali: Ngiye ngabona izincomo eziningi (kubandakanya ezinye odokotela kanye nezondlo) ukuthi awuthathi umndeni wonke ongenalo gluten uma ilungu elilodwa lidinga ukulandela ukudla kokudla kwe-gluten, ngoba ukudla kudla kakhulu.
Kuyiqiniso ngempela ukuthi ungagcina imali ethile ngokuqhubeka nokupha ukudla kwamanye amalungu omndeni we- gluten , kanti omunye udla ngaphandle kwe-gluten. Noma kunjalo, lokhu kusebenza kuphela uma wonke umuntu endlini eqaphela kakhulu; uma kungenjalo, ilunga lomndeni wakho elingenalo gluten lingakhokhela ekuqhubekeleni izimpawu futhi impilo embi ngenxa ye- gluten-cross-contamination , okungenzeka kakhulu ekhishini elibiwe.
Akuwona wonke umuntu ongaba ngempumelelo ekhishini (bheka isihloko sami Ukubeka Ikhishi Ekwabelwana ngolwazi oluthe xaxa). Kubuye kube nomsebenzi omningi (kanti ezinye zikhathazekile nokucindezeleka mayelana nokungahambisani nokungahambisani nomzimba) ukulungisa ukudla okubili okuhlukene ngesikhathi esisodwa. Kungcono ube ngcono ukusebenzisa lezi zeluleko ukunciphisa izindleko ngokwanele ukuze wonke umuntu angadla i-gluten-free, okungenani ekhaya ... ungase uthole ngisho nokuthi amanye amalungu omndeni angatholakali azizwa enempilo, futhi!
1 - Sebenzisa imikhiqizo yokudla ejwayelekile lapho kungenzeka khona, njenge-Gluten-Free Cereal
Lesi yisinyathelo esilula kunazo zonke, futhi ngeke sithathe isikhathi esithile esithe xaxa: uthengise imikhiqizo ejwayelekile eyenzeka ibe yi-gluten.
I- gluten-free -free is isibonelo esihle salokhu: Izitshalo eziningi ezibandayo ezingenayo i- gluten kanye ne- gluten-free-kids ' empeleni zingumkhiqizo wemikhiqizo ejwayelekile futhi ziphethe amathegi amanani ajwayelekile. Izinketho zakho ezingenayo i-gluten zibandakanya okusanhlamvu okuningi okujwayelekile okubizwa ngokuthi i-Generic Mills 'Chex, njenge-Post Fruity and Cocoa Pebbles.
Hlola ama-chip ye-mbatata yakho kanye nokukhethwa kwe-corn chip, futhi-okuningi kwezinto, kuhlanganise nabathile abakhulu abafana no-Frito-Lay, banikeza ama-chips amazambane angenama-gluten nama -chips a-tortilla-free gliten . Ngiye ngabona ama-crackers-mahhala (ngokuvamile abalayisi belayisi) engxenyeni "ejwayelekile" yesitolo, ngenani elifanele.
Uma ufisa ukudla okumnandi, kune -candy eningi ejwayelekile ye- gluten etholakalayo, futhi.
Amanye ama-yogurt brand aseqalile amalebula angamahhala e-gluten (qinisekisa ukuthi uhlola izithako ngokucophelela, ngoba akuzona zonke ama-yogurts aphephile), kanye nokunye ukudla, njengamanye ama-mixes elayisi alungisiwe, nawo aphawulwe "awe-gluten-free." Iningi lalaba lizindlela ezingabizi ngaphansi kwemikhiqizo ekhethekile yokudla okungabonakali, njengezinkwa, amakhukhi, nokudla okufriziwe-bheka isihloko sami jikelele se- Gluten-Free Food article ukuze uthole ulwazi oluthe xaxa mayelana nokuthi yini ephephile nalokho okungekho.
Ngokuthenga kuphela "imikhiqizo ejwayelekile" nokugwema imikhiqizo ekhethekile ye-gluten, ngangokunokwenzeka, ungase usindise okungenani u-30% kuya ku-50% njalo uma uthenga leyo mikhiqizo yemikhiqizo.
2 - Bhalisela amaKhuphoni wezinto ezikhethekile ze-Gluten-Free, futhi uthenge ngokucophelela
Isinyathelo esilandelayo ekubhekaneni nokuphila okungenampilo kwe-gluten kuyinto elula kakhulu, futhi: bhalisa ukuze uthole amakhuphoni wemikhiqizo ekhethekile ye-gluten ongayisebenzisa kulabo (ngethemba ukuthi awunalutho!) Izikhathi lapho uzithenga.
Kukhona amasayithi amaningana afaka amakhuphoni angenama-gluten. Kwabanye, udinga ukubhalisa, kanti abanye bakuvumela ukuba uphrinte amakhuphoni ngokuqondile kusayithi ngaphandle kokubhalisa. Ngaphezu kwalokho, abakhiqizi abaningi banikeza izinhlu zokuposa ngezinhlinzeko ezikhethekile kubhalisile. Lezi zingaba amadili amakhulu, ngakho-ke bhalisela abaningi ngangokunokwenzeka.
Uma izilungiselelo zobumfihlo bakho zekhompiyutha zivumela, uzothola nokuthi ukufuna, kahle, kakhulu kakhulu ngamazwi athi "i-gluten-free" kuyo izokhiqiza izikhangiso ezimbalwa ngokunikezwa kwamakhuphoni (ungavele uhlale ungene ku-gluten esaphundukile isinkwa esingenalutho nalawo amakhuphoni).
Amaqembu angama-Gluten-free kanye nezinkundla zokudla nazo zimelela imithombo emikhulu yamakhuphoni ... futhi kungcono kakhulu, imihlangano emikhulu kaningi ikhona abamele abakhiqizi abakhona abazokuvumela ukuba uzame amasampula kokudla ngaphambi kokuthenga (okucasulayo, ukusho okungenani, ukuchitha u-$ 6 ngesinkwa esingenalutho se-gluten umndeni wakho ngeke udle).
Ungasiphuli udokotela wakho noma umsoco wokudla njengomthombo wamakhuphoni noma amasampula okudla okungekho gluten-abanye odokotela kanye nezokudla okunomsoco abaphatha iziguli eziningi ze-celiac ne-gluten zihambisa lezo zinhlobo zamahhala. Akusizi neze ukubuza (futhi mhlawumbe uzonikeza udokotela wakho umbono)!
3 - Yidla Ngokudla Okungokwemvelo Ukudla okungenakuGluten kusuka ku-Perimeter yeSitolo
Uma udla i-gluten-free, awusenayo inketho yokusebenzisa i-spaghetti eshibhile (noma enye umkhiqizo wokudla we -gluten engabizi) ukwenza isidlo sakusihlwa. Ngakho-ke, uma ufuna ukugwema ukwephula ngokuphelele isabelomali sakho, uzodinga ukugxila ekuthengeni kwakho kokudla okungenasikhathi se-gluten kunokuba ukhiqizwe imikhiqizo yokusanhlamvu.
Thenga umjikelezo wesitolo-ngamanye amazwi, uthenge izithelo, imifino, inyama, inhlanzi nezinkukhu, kanye nobisi namaqanda (uma ungaba nazo). Lokhu kudla konke kungokwemvelo kwe-gluten kumafomu abo angazange aphethwe.
Eziningi zalezi zokudla ziyizigqila ezilinganiselwe, futhi-i-10 lb. isaka lamazambane lizungeze u-$ 5, isibonelo, futhi inikeza isitashi esiningi njengamaqebelengwane angamahhala angama-gluten angama-15 cishe ngentengo ka-1/15. Izithelo zingase zibukeke zibiza-ama-apula angama-75 amasenti ngayinye esitolo sami sendawo unyaka wonke-kodwa uma ashintsha imigoqo yamandla kagesi engenayo i-gluten e-$ 1.69 nge-pop, ngokungazelelwe abonakale njengesivumelwano.
Thenga inyama yakho ngobuningi uma kungenzeka-ngithola amadili amahle kwenkomo (ngokuvamile ngisindisa i-$ 1 pound noma ngaphezulu) uma ngiyithenga ngobuningi futhi ngiyinqumle ibe yizicucu ezincane ngokwami. Uma ukhetha inyama yenkomo enotshani (kanye nenkukhu yamahhala ehamba phambili), kufanele ubeke imali efrijini (izokhokha), futhi ukhulume nabalimi ngokuqondile ngokuthenga ngobuningi-1/4 noma 1/2 inkomo ngesikhathi.
Amabhontshisi kanye nelayisi kufanele abe ngokwemvelo -ngenalo i-gluten-nje ukubuka "imishini eyabelwe," "ingaqukatha," futhi "izakhiwo ezabelwana ngazo" izixwayiso kule phakheji, ngoba ukungcoliswa kwe-gluten ekupaketheni kungase kube yinkinga. Imikhiqizo yesigaba somkhiqizo, njengamaqanda, ubisi, kanye noshizi, cishe ihlale ilungile (bheka isihloko sami Ingabe i-Cheese Gluten-Free? Ngamaphuzu ambalwa).
4 - Amakethe Amapulazi Abathengisi NamaPulazi Amapulazi Emigqomo Emifino Engenayo
Kuyiqiniso ukuthi izikhonkwane zami zekhredithi ngamanani okukhiqiza okuhloniphekile esitolo, ikakhulukazi phakathi nobusika (ngisho noma ukudla okukhiqizayo kushibhile kunokudla imikhiqizo ekhethekile ye-gluten). Kodwa yilapho isikhathi esithile esichitha ukuhlela kusengaphambili sikhokhele ngempela: ungathenga izimakethe zezilimi kanye nezitshalo zasemapulazini ngenkathi ukuthenga lo mkhiqizo ongekho ngokwemvelo nge-gluten. Ngokuhlela kwakho ngokucophelela, ezinye zazo zizohlala phakathi nobusika kuze kufike isikhathi esizayo sokukhula.
Njengebhonasi eyengeziwe, uma uzwela kakhulu ekungcoleni kwe- gluten , ithuba lezinkinga ngemikhiqizo yokuma epulazini liphansi kakhulu kunalokho (kakade ephansi) ithuba lezinkinga ezithengisa izitolo (ngezikhathi ezingavamile, ungathola ukuthi ngaphambili -i-supermarket eshicilelwe isitolo yayihlanganiswe emishini efaka ukolweni).
Uma ungadla i-nightshades, utamatisi kanye nepelepele ozothola endaweni yepulazi yangakini ziphakeme kakhulu kulabo ozothola esitolo, futhi eshibhile, futhi. Ngithenga amakhekhe okugcoba agcwele utamatisi kanye nepelepele nge $ 20 i-crate ngo-Agasti; sidla ngokushesha, futhi ngisebenzisa umfula wami ukuze ngimise ezinye ukuze ngisebenzise ngaphezu kwesikhathi sasebusika (lezo tamatisi "ezitshaliwe" zenza isobho esikhulu, futhi amapilisi aphinde asebenze kahle asebenze kahle ezitsheni zokugubha).
Ngibuye ngithenga amazambane ngobuningi ekwindla ngamasenti angaphansi kuka-75 i-pounds-igcinwe endaweni epholile, izohlala ezinyangeni ezinhlanu kuya kweziyisithupha. Amazambane avamile (ngokuvamile azungeze amasenti angu-33 ngesigidi noma ngaphansi uma uthenga i-crate yawo) uzoqala ukuhluma ngokushesha, kodwa ngiye ngigcina amabhokisi alabo izinyanga eziningana (uma unayo, igaraji lakho lihle indawo yokugcina, ikakhulukazi uma uhlala endaweni epholile). Uma uneziqandisini, amazambane avame ukuhlala isikhathi eside ngaphandle kokuhluma.
Ngokungafani ne-squash esitolo, ukusikwa kwe-squash epulazini akuvame ukumbozwa nge-wax ukuyigcina isanda isikhathi eside. Kodwa-ke, nginezinhlanhla zokugcina i-squash yasebusika izinyanga ezimbalwa ngisho nokungaxhunyiwe ... futhi ungakwazi ukuxoxisana ne-deal ngokuthenga okuningi. Amapumpu atholakalayo uma uwathenga nje ngemva kweHalloween-ungayomisa imbewu ye-trail mix bese usebenzisa inyama yazo zonke izinhlobo zokupheka (bheka isihloko sami ku- Gluten-Free Pumpkin Recipes ngemibono).
Imifino iyinto eshibhile kakhulu emakethe yezilimi, futhi-kale, imifino yesinaphi kanye namakholadi ayizinkulungwane ezingama-75 a (ophanayo) ngenkathi. Ngigeza imifino futhi ngibafake emaggijini amakhulu e-zip-lock (asikho isidingo sokuwagcoba noma ukuwacubungula), bese uwadonsa uma ngidinga.
Ngokuqinisekile kungenzeka ukuthola umkhiqizo owenziwe ngokweqile emakethe yezilimi-ezinye zezindawo ezifuywayo ezihamba phambili zenza ama-premium aphezulu kakhulu kwizimpahla zabo, ngitholile. Kodwa kufanele ukwazi ukuthola abathengisi ngezithelo nemifino enenani elifanele kakhulu uma ubheka nxazonke.
5 - Thenga Izinhlamvu Zama-Gluten-Free In Bulk Ukwenza Uhlu Lakho LwamaGlutut Free-Mix
Uke wahlola intengo yezindlala ezingenayo i-gluten? Ubheka phakathi kuka- $ 3 no-$ 5 nge-pound-ouch! Izingxube zimbi nakakhulu-esitolo sami sendawo, ukuxubana kwe-futen-gluten okungenayo yonke inhloso ngu-$ 4.19 futhi i-mix 4.3 ye-guten-free cake. Ayikho indlela yokugcina isabelomali ngalezo zinhlobo zamanani. Ngakho ungenzani?
Kungumsebenzi omningi , kodwa ungacabangela ukuthenga okusanhlamvu kwe-gluten emaphaketheni amaningi (cabanga: amakhilogremu angu-25 welayisi omhlophe esakeni elikhulu le-burlap) nokwenza uhlanganiso lwakho lwamafutha aluhlaza. Ngokwenza lokhu, unganciphisa intengo yefulawa lakho elingenalutho lwe-gluten elingaba ngu-$ 1 ngekhadi-isaphulelo esingu-75%.
Ungathola izikhwama ezinkulu zelayisi ezinkampanini zokugcina impahla noma ezimakethe zaseMpumalanga ezingaphansi kwamakhilogremu angu-50 pounds (ngezinye izikhathi okuningi kakhulu). I-Twin Valley Mills idayisa ibhakede lama-30-pound yembewu yonke yokusanhlamvu ye-$ 15 kanye nokuthunyelwa (nge-shipping, kungaba ngu-$ 50 endlini yami). Futhi ungathenga isikhwama esingama-25 se-Old Harvest quinoa cishe ngama-dollar angu-3 pounds, kufaka phakathi ukuthumela-okuncane kakhulu kunama-$ 4.29 amashaji esitolo esendaweni yangasese ephaketheni le-12-ounce.
Isixwayiso esisodwa: ufuna ukuthenga okusanhlamvu ngobuningi, kepha ungalithengi (nanoma yini enye) kusuka ezinkalini eziningi esitolo noma esitolo sokudla sezempilo. Izimbuzi eziningi ziwumthombo ohamba phambili wokungcola okuphambene. Abantu bashintsha ama-scoops kusuka ebhodini kuya kubhodini, futhi izitolo azizihlanza njalo-ungase uvuselele ukuthenga irayisi ebhodini elabanjwe kakolweni, okuyinto engacabangi ngempela.
Uma usuvele uthola okusanhlamvu kwakho, kuzosobala ukuthi udinga indlela yokugaya. Uma ungagayi okusanhlamvu okuningi ngesikhathi, ungasebenzisa i-grinder yekhofi-qaphela nje ukuthi lezi zizoshisa ngemuva kwezinyanga ezimbalwa (noma ngezinye izikhathi ngaphansi) kokugaya okusanhlamvu okuvamile. Futhi ungasebenzisa okunamathiselwe kokusanhlamvu okusanhlamvu ku-blender ephezulu-ekugcineni noma i-mixer, noma i-grinder yokugaya okusanhlamvu-uma ukhetha noma yikuphi kulabo okukhethwa kukho, ukutshalwa kwezimali okuphambili kuyoba okungenani $ 100 ukunamathiselwe okugaya, noma U-$ 300 futhi uphakamise umshini ngokwawo.
Hlanganisa okusanhlamvu kwakho usebenzisa iresiphi ye-futum ehlanganisiwe ye-gluten. Uzochitha imali emasimini adingekayo ekuhlanganiseni ufulawa (i-gluten-free guar gum ingaba ngu-$ 16 pounds), kodwa lezo zithako zihlala isikhathi eside, futhi udinga nje kancane kancane ibhilidi ngalinye lomfula u-gluten .
6 - Yenza Izithako Zakho ZamaGluten Zingakho, Kufaka I-Baking Nezokupheka
Uma wenza ukupheka nokupheka okuningi (futhi uma udla i-gluten-free, uzopheka futhi ubhake okungaphezu kwalokho owake wacabanga ukuthi kungenzeka), izindleko zezithako ezikhethekile-izinto ezifana ne-vanilla ushukela noma i-herb- efake amafutha-ngempela anganezela ngokushesha. Ngaphezu kwalokho, kungaba nzima ukuthola izinguqulo ze-gluten-free zonke izinhlobo zesithako esikhethekile ongase udinge ... ikakhulukazi uma izinketho zakho zokugcina izitolo zilinganiselwe.
Kuzo zonke, kuhle ukukwazi ukwenza ezinye zalezo izithako-futhi ungagcina imali ebalulekile ukwenza kanjalo.
Nakuba kungase kubonakale kunzima ukuzama ezinye zalezi (akukaze kwenzeke kimi ukuthi ngenze imayonnaise yami ngaphambi kokuba ngihambe ngingenalutho), eziningi zazo zilula kakhulu ukwenza, futhi ziyayinambitha kangcono kunezitolo- bathengwe izinguqulo.
Futhi, uma ungeke ube nezithako ezithengiwe ngemikhiqizo esitolo (uma, isibonelo, iviniga e-distilled yinkinga kuwe), ungasebenzisa lezi zokupheka ngezithako eziphephile ozifaka wona ukwenza izinguqulo zalezo zithengi ezithengwa ngesitolo ukuthi ungakwazi ukujabulela ngaphandle kokugula.
7 - Izwi kusuka
Ukuphila okungenayo i-gluten kungaba yisiphakamiso esibi kakhulu uma udla ikakhulu ukudla okulungiselelwe okungenalo gluten. Kodwa kungenzeka-nakuba umsebenzi omncane-ukunciphisa isabelomali sakho sokudla kakhulu.
Ngokusobala, kuyisimo esithile sokuqhamuka ukuhamba ngokuphila ngaphandle kokudla okulungiselelwe ukwenza i-vanilla yakho ushukela. Kodwa-ke, ungaqala ngokuthenga ngokuzenzekelayo amabhalga (nokubhalisela amakhuphoni), okungafanele akuthathe isikhathi esiningi. Uma ufuna ukuthatha iphrojekthi yakho yokulondoloza imali ngemuva kwalokho, ungacabangela ezinye zezinyathelo eziphambili kakhulu ezichazwe ngenhla.
> Umthombo:
> Celiac Disease Foundation. Yini Okufanele Ngiyidle? I-Fact Sheets.