Ngati mwapezeka kuti muli ndi matenda a celiac kapena mphamvu yamtundu wa gluten, mungadwale zakudya zopanda thanzi komanso zomwe zimakhudza moyo wanu.
Chimodzi mwa zinthu zoyamba zomwe muyenera kuchita ndicho kupanga kanyumba yanu ya kakhitchini musanasambe mankhwala opangidwa ndi gluteni ndikugawana kapena kuthetsa zakudya zowonongeka ndi gluten. Gluten ikuyendetsa mukhitchini yanu ikhoza kukudwalitsani ngakhale mukudya zakudya zopanda thanzi, kotero izi ndi zofunika kuti mukhale ndi thanzi labwino m'tsogolo.
Nazi masitepe asanu ndi limodzi omwe mungatenge kuti musapange kanyumba yanu kakhitchini.
1 - Patukani kapena Patukani Zakudya Zokonza
Ngati muli ndi ufa wokhala ndi gluteni kapena zosakaniza kuphika mukhitchini yanu, ponyani kunja kapena muwapatse. Sungani phukusi la ufa makamaka mosamala kuti musalole kuti aliyense apulumuke mumlengalenga-ngati mupuma ndiyeno mumeza pang'ono, mudzadabwa kuti mukudwala bwanji.
Muyeneranso kuchotsapo mapepala alionse otsegulidwa, monga shuga ndi soda. Ngakhale kuti izi zikhoza kukhala bwino m'boma lawo losatsegulidwa, zotseguka zamasamba mwina zimakhala ndi zowonongeka pamtunda kuchokera kuntchito zanu zam'mbuyo zokaphika (kodi munagwiritsanso ntchito supuni yomweyi kwa ufa ndi shuga?). Ngakhale mutasankha kugawana kakhitchini ndi zakudya zamagetsi (zambiri pakupanga chisankho mu " Kodi Kugawana Kwawo Kwa Inu? "), Muyenera kusunga zakudya zam'madzi kuchokera ku khitchini kuyambira tsopano. Gluten yokhazikika ikhoza kukupangitsa iwe kudwala, ndipo ufa ukhoza kukhazikika pa malo oyera, kuyembekezera kuti ugulen iwe.
2 - Chotsani Katundu wa Gluten kapena Agawanire
Ngati mukufuna kukonza chipinda chanu chonse cha kakhiteni, sungani malonda anu onse a gluteni, kuphatikizapo tirigu, osakaniza, makeke, mikate, mkate, ndi zina zilizonse monga tirigu, balere kapena rye. (Onani nkhani yanga yonena za " Kodi Zakudya Zili ndi Gluten? " Kuti mudziwe zambiri zokhudza zomwe mungachite kuti muchotse.) Mukhoza kupereka chirichonse chimene sichimatsegulidwa-Ndinapereka matumba angapo ambiri ogula zakudya ku banki ya chakudya. Ponyani ena onse (ndipo musayang'ane mmbuyo!).
Ngati, ngati mukukonzekera kuti mugwire nawo khitchini, muyenera kusankha kabati (makamaka, yomwe ili kutali ndi malo anu ogwira ntchito) momwe mungasungire zinthu zamagetsi. Sungani mankhwalawa padera nthawi zonse kotero kuti palibe mwayi wowasakaniza kapena kuwagwiritsa ntchito molakwika.
3 - Gulani Chotsitsimutsa Chatsopano cha Mkate Wopanda Gluten
Ngati mukufuna chotsitsimutsa, mudzafunika chotsitsimutsa chatsopano, chifukwa n'kosatheka kuyeretsa cholimbitsa thupi kale kuti chikhale chotetezeka kwa wina amene akusowa mkate wopanda gluteni. Musapange zolakwitsa zoganiza kuti mungathe kupanga mbali imodzi ya chimbudzi chopezekapo cha mkate wopanda gluten ndikukhala osayanjanitsidwa-mwatsoka, izi sizigwira ntchito.
Makampani angapo amapanga zikwama zolemetsa, zomwe zimatha kukuthandizani kuti musamawononge mkate wanu wa gluten mosatetezeka mumphwando wamakono womwe umagwiritsidwanso ntchito pa mkate wa gluten. Izi ndi zabwino pamene mukuyenda komanso mulibe mwayi wopita kumalo otayira, koma kugula chotsitsimutsa chatsopano (ndikuonetsetsa kuti achibale anu sadziwa kugwiritsa ntchito mkate wa gluten) amakhalabe nthawi yabwino yogulitsira .
4 - Kugula Zatsopano Zatsopano Zogonjetsa
Zomwe zimatsegulidwa m'mfiriji kapena makabati anu ali ndi zowonongeka, kotero mumagula mitsuko yatsopano ya gluteni, kuphatikizapo kupanikizana ndi jellies, mpiru , ketchup , kapu, batala , margarine, ndi mayonesi. , ndi china chilichonse chimene mumakonda kugwiritsa ntchito.
Ngati mukukonzekera kuti mugwire nawo khitchini, mugwiritse ntchito mitsuko yanu kuti mnzanu kapena wachibale asalowetse mwadzidzidzi chinachake. Odwala ambiri omwe ali ndi matendawa amavomereza kuti kupopera mabotolo kumawoneka bwino kuti muteteze kuipitsidwa, komabe muyenera kuphunzitsa aliyense kuti asakhudze nsonga ya botolo ku chakudya cha gluten-inde, ngakhale chinthu chochepa ngati chomwe chingakuchititseni kudwala.
5 - Bwezerani Zipangizo Zamapulasitiki ndi Mapepala Otsitsimula
Zipangizo zapulasitiki ndi ziwiya zimatuluka mosavuta, ndipo zong'ambazi zimatha kusunga mchere wambiri, mosasamala kanthu kuti mumakoka bwanji. Chimodzimodzinso ndi miphika yosatetezera ndi mapeyala ndi zida zamatabwa. Muyenera kuti musinthe malowa kapena musagwiritse ntchito zomwe zili mu khitchini yanu kuti musapange zophika. Ngati khitchini yanu ili ndi malo ochepa, zingakhale zotetezeka kugwiritsa ntchito mapulasitiki achitsulo chosapanga dzimbiri komanso mbale zopanda utoto kapena magalasi zomwe zimadya chakudya cha gluten ndi gluten malinga ngati mutasamba mosamala.
Komabe, chilichonse chimene mungachite, gulani colander-tinthu tating'onoting'ono ta colander zomwe sitingathe kuziyeretsa bwino. Ngati simukukayikira za zomwe muyenera kusunga ndi zomwe muyenera kutaya, fufuzani zowonjezera zowonjezera zophika komanso zowonjezera za gluten .
6 - Chotsani Chophimba Chanu Kuti Chotsani Chotsitsa cha Gluten
Anthu ambiri samatsuka mavuni awo onse omwe kawirikawiri. Ngati mumagwiritsa ntchito uvuni wanu kuphika kapena kuphika mkate, mwinamwake muli ndi zinyenyeswazi zokhudzana ndi gluten pansi. Ndipo ngati mumagwiritsa ntchito uvuni wanu kuti muziwotchera nyama kapena kuphika chilichonse chimene chimapanga splatters, makoma a ng'anjo ndi mazenera angakhale ndi zotsalira za gluten.
Kuti mutsirize ntchito yopanga chipinda chanu chakhitchini, muyenera kuyeretsa uvuni wanu motere, mutha kukhala ndi chidaliro choika pizza yanu yatsopano pamwamba pa uvuni kuti muphike. Mavuni Odziyeretsa amakhala oyera pamtunda umene umayenera kuwononga mapuloteni a gluten, koma ngati muli ndi uvuni wosasamba, muyenera kuonetsetsa kuti mukutsuka chirichonse-makamaka zowonongeka-kwenikweni, bwino. Komanso, onetsetsani kuti muyeretseni kabati pansi pa uvuni, chifukwa nthawi zambiri zimakhala zinyama.