Izindlela Elula Zokulandela Ukudla Okubili
Ukuba ummbila kuyinto eyodwa, ukuhamba-gluten-free kungenye-kodwa kokubili kanyekanye? Ukudla kweDuel kungase kuzwakale kunzima, kanti nakanjani kukhona ezinye izinselele ezikhethekile. Ngokwesibonelo, ngenkathi kuwumsebenzi oqondile ukukhomba imikhiqizo yezilwane kwilebuli yokudla, izithako eziqukethe i-gluten azibonakali. Ngaphezu kwalokho, uzobe uhlangabezana nohlu oluphindwe kabili lokudla kanye nezithako ukugwema uma ubambelela kokubili isethi yemingcele.
Kumele futhi kuqaphele ukuthi ukudla okuningi okudayiswa izitshalo kusetshenziswa imithombo yamaprotheni ehlanganisa okusanhlamvu okuqukethe gluten. Lokhu kwengeza enye inselele uma uqeda i-gluten ekudleni kwakho ngezizathu zezokwelapha-ngoba unesifo se-celiac noma u-sentivity-non-celiac uzwela-hhayi nje ngoba ufuna ukubona ukuthi ukuqondisa kahle kwe-gluten kuzokwenza umehluko empilweni yakho yonke . Noma kunjalo, akusikho okunzima ukuhamba ngokudla kwemifino okungenayo i-gluten. Nazi ezinye izindlela ezilula zokuqalisa.
Funda ukuthi yikuphi ukudla okuqukethe i-Gluten kanye nokuphi okuqukatha imikhiqizo yezilwane
Ukungena-gluten-free kuyinkimbinkimbi kunokuba nje ukugwema isinkwa kanye pasta. I-Gluten igxila ekudleni okuhlukahlukene , futhi eziningi zazo zingamangaza. Isibonelo, ezinye izobho ezikhonjiwe kanye namaxube e-spice aqukethe gluten. Ngisho nezinye izinhlobo zeqhwa (ikakhulukazi izinhlobo ezincane kakhulu noma eziphansi) zisebenzisa isitashi sikakolweni njengesithako. Futhi uma ubambelela ekudleni konke okusekelwe ekudleni, kuzodingeka uqaphele ukolweni, ibhali, ne- rye ezindaweni ongazilindele, ngaphansi kwamagama ongeke usole.
Okwamanje, kulula ukukhomba izithako ezibonakalayo ezibonakalayo: Khipha inqola yakho yokudla ngaphandle kwe-counter counter, futhi, futhi ufunde amalebuli ngokucophelela. Uma unqume ukulandela ukudla kwe-vegan, okusho ukugwema imikhiqizo yezilwane kuwo wonke amafomu, phawula ukuthi ngisho nento efana ne-marshmallows ingase ibe yimikhawulo engavumelekile: Lezi ziqukethe i-gelatin, eyenziwa ngesikhumba esibombile, amathambo nezinye izingxenye zezilwane.
Lungisa Ikhishi Lakho
Kungaba lula ukuthatha isithako esingenalo ekudleni kwakho lapho upheka futhi ugijima. Indlela engcono kakhulu yokugwema ukwenza lokhu ukukhipha ikhikhishi lakho nanoma yikuphi ukudla okuqukethe izithako ozigwemayo. Khetha usuku ukuthatha isitoreji sawo wonke amabhokisi, isikhwama, futhi ungakhona kubhodini lakho kanye nefriji. Funda izinhlu zezithako ngayinye bese ubeka eceleni yonke imikhiqizo engahambisani nempilo yokudla yemifino ne-gluten.
Uma kunanoma yiziphi izintandokazi zomndeni udinga ukuhlala eduze nabathandekayo abangekho ebhodini ngokudla kwakho okusha, ukudala indawo ekhethekile yalezo zinto ngakho akudingeki ucabange kabili ukuze uzigweme uma uzipheka . Yonke into, uma nje ingazange iphelelwe yisikhathi, inganikelwa. Yenza konke okusemandleni ngendlela efanele. Ngamanye amazwi, buyela kabusha uma kungenzeka.
Ungashintshi Ukushintsha Okuncane
Ngenxa yokuthi ukudla okuningi kunemikhawulo ekudleni okungabandakanyi amaprotheni wesilwane kanye ne-gluten, kunezakhi ezithile ozodinga ukuthi uqaphele ngokukhethekile ukulingana nokudla kwakho kusuka eminye imithombo. Lokhu kufaka amaprotheni , i-iron, i-calcium, i-vitamin D, namavithamini athile e-B. Yenza ukuzikhandla kwakho kokudla ngaphambi kokuba ushintshe isitayela sakho sokudla: Thola ukuthi yikuphi okuningi kwalokhu kunomsoco okudingayo ngokusekelwe eminyakeni yakho yokuphila nokuphila kwakho ukuze uphile futhi wenze uhlu lokudla oluzokunikeza isabelo samanje nsuku zonke .
Ngcono nakakhulu, thintana nomuntu odla ukudla okunomsoco ukuze akusize uchithe le mininingwane. Futhi akusho ukuthi ngaphambi kokuba wenze izinguquko ezinkulu ekudleni kwakho, hlola nodokotela wakho ukuze uqiniseke ukuthi kuphephile ukuba wenze kanjalo. Ngokuqondene nezithako, kungcono ngaso sonke isikhathi ukuthola izakhi eziningi kakhulu ekudleni ngangokunokwenzeka, ngakho cela udokotela wakho noma isondlo sokudla ngaphambi kokuba ubeke amavilisi amavithamini noma amanye ama-nutrient supplements.
Yiba Okumnandi Ngomkhiqizo Owenziwe
Ukuqhuma kwesithakazelo kokubili kokuphila okungenamlutha kanye nokuphila kwemifino kubangele ukwanda kokudla kwangaphambi kokuhlanganiswa nokusetshenziselwa okulungiselelwe kokubili izinhlobo zokudla.
Qaphela ukuthi akuwona wonke ama-gluten-free products ahambisana nokudla kwemifino hhayi yonke imikhiqizo yemifino (noma ngisho ne-vegan) iyahambisana nokudla okungenamsoco we-gluten. Ngakho uma usithengisa, funda amalebula ngokucophelela ukuze uhlole izithako ezingenayo-gluten kanye nezilwane. Lokhu kubaluleke kakhulu uma usabela ngokungafanele ku-gluten: Ngisho noma ilebula ithi "gluten mahhala" ukudla kungase kube nokulandelana kwamanothi e-gluten .
Ungavumeli Isidlo Sakho Sivimbele Ukuphila Kwakho Komphakathi
Yebo, ukususa amaprotheni (gliten and animal) amaprotheni (futhi ubisi, uma uya kude), kungenzeka kube nzima ukuhamba imenyu yokudlela noma i-potluck party dinner. Kanzima, kodwa akunakwenzeka. Nazi ezinye iziphakamiso zokudla uma ugwema imikhiqizo ye-gluten nemilwane ezokuvumela ukuba ulandele ukudla kwakho ngaphandle kokulahlekelwa ukudla okumnandi noma isikhathi nabangani.
- Funda izindlela gluten zingangena esitsheni. Isibonelo, kwezinye amakhikhishi okudlela, amanzi afanayo asetshenziselwa ukupheka i-pasta angase asetshenziswe kabusha ukuze aqhube umkhumbi. Unganqikazi ukubuza iseva yakho mayelana nemithombo enjalo ye-gluten ekudleni. Uyojabula ukuhlola nompheki.
- Enza umsebenzi wakho wasekhaya. Ngaphambi kokuba uvakashele indawo yokudlela, shayela phambili ukuze uthole ukuthi yiziphi izinto zemenyu ezizovumelaniswa nokudla kwakho. Ngaleyo ndlela ngeke udinga ukuzizwa uziqhenya ngokuthatha isikhathi eside ukuze ulande ngoba uzama ukukhipha ukhetho. Ngeke futhi uzizwe uzizwa uzikhathazile ngokubuza i-server.
- BYOF. Ngizobe nidla ekhaya lomngani, cela ukuthi yini ongayenza kwimenyu. Lokhu kuzoba nzima uma umphathi wakho ekhonza isidlo sokuhlala phansi kunokuba abe ne-potluck noma ibhali. Kunoma yikuphi, ungalindeli umngane wakho ukupheka okuthile okhethekile kuwe. Esikhundleni salokho, ulethe ukudla kwakho-futhi qiniseka ukuthi uthayipha ngokwanele ukwabelana.