Zakudya Zomwe Zingakhale ndi Gluten Zobisika
Makampani akuluakulu akupereka mndandanda wa zowonjezera zosowa zawo, kapena kulemba zakudya "zopanda gluten" pa alumali. Izi zimapangitsa kuti anthu omwe akudya zakudya za gluten azikhala kosavuta chifukwa ali ndi matenda a celiac kapena sensibility.
Komabe, pali mavuto ena omwe sungakhale nawo a gluten omwe mungakumane nawo m'magulasi omwe angakudabwe. Izi ndi zakudya zomwe zimawoneka ngati siziyenera kukhala ndi gluteni (kapena kuti zilibe zakudya zopatsa thanzi ), koma zimakhala ndi gluten zobisika kapena zimakhala ndi chiopsezo chachikulu cha kusokonezeka kwa mchere wa gluten , chifukwa cha momwe iwo aliri kusinthidwa.
Pemphani kuti mupeze zakudya zam'masitolo, zomwe mungathe kuzipewa, komanso zomwe mungagule kuti muzitengere.
1 - nkhuku ya Rotisserie ya Gluten? Osati Nthawizonse
Mungaganize kuti nkhuku zomwe zimagulitsidwa m'masitolo akuyenera kukhala opanda gluten, koma zambiri siziri.
Mlanduwu ukhoza kukhala udothi wochepa wa ufa pa khungu la mbalame kuti ukhale wosakaniza, zosakaniza zowonongeka, zonunkhira, kapena msuzi ogwiritsidwa ntchito, kapena ngakhale kusokoneza kwa zakudya zowonongeka mu kuphika ndi kuika (masitolo ambiri akuphika ndi kugulitsa nkhuku yokazinga pamodzi ndi nkhuku zawo zowola).
Kukhala wosasuka:
- Ingogula nkhuku zowonongeka kuchokera ku sitolo yomwe imati "imakhala ndi gluten." Gulu la Costco ndi Sam ndizo zosankha ziwiri zosasuka ngati muli ndi umembala.
- Yesani nkhuku yowonongeka ya Boston Market m'malo mogulitsa zakudya. Icho chimatchedwa "wopanda gluten," ndipo iwe ukhoza kukatenga mbale zowonjezera za gluten pamene iwe uli.
2 - Kutenga Zakudya Zakudya Zopanda Gluten ndi Cheese
Ndi nthano zapamidzi zosawerengeka zosonyeza kuti zakudya zambiri zomwe zimadya zimakhala ndi zowonongeka monga zowonjezera. Nthawi zambiri, zakudya zokoma (ndi cheeses) zimapangidwa ndi zosakaniza za gluten.
Komabe, izo sizikutanthauza kuti mungathe kuitanitsa mosamala mankhwala opangira magawo kuti mukonzekere pa pepala. Mitundu ina yamagetsi imakhala ndi chiopsezo chachikulu cha kusokonezeka kwa madzi a gluten mu processing. Kuonjezerapo, muli pa chiopsezo chokhala ndi matenda ambiri a gluteni mu mphotho, chifukwa chakuti makina opanga slicingatsukidwe kamodzi kapena kamodzi patsiku, ndipo masangweji ambiri amapangidwa mwapadera.
Kukhala wosasuka:
- Muzigula nyama zomwe zimatchulidwa "zopanda zitsulo", ndipo zimamatira ndi tchizi tambiri tomwe timapanga (tchizi zambiri zimakhala zotetezeka)
- Ngati mukuyenera kutengako nyama yochuluka kuchokera ku tsamba loperekedwa, buyani chizindikiro chomwe chimatchedwa "opanda gluten," monga Boar's Head, ndipo funsani antchito kuti agwiritse ntchito makina oyera.
3 - Kudya kwa Gluten Pa Msuzi Ndi Msuzi
Msuzi wa saladi ndi saladi amatha kuoneka ovuta kwambiri: Ali ndi chakudya chamtundu watsopano, chomwe chimadalira khama lanu. Mutha kudzikhulupirira nokha kuti mungasankhe zinthu zopanda thanzi, ndikusiya zakudya za gluten yotsatira.
Ndizoona kuti mukhoza kuthawa ndikusankha pakati pa zosankhazo, koma chiopsezo cha kutayirira kwa gluten ndizabwino kwambiri. Zimakhala zosavuta kuti wina agwetse chiguduli mu kavalidwe kameneka (kosakhala ndi gluten-free), kapena kuti atenge tabule m'kati mwa quinoa .
Kukhala wosasuka:
- Sankhani zinthu zomwe zilibe mchere, monga letesi ndi masamba obiriwira.
- Pewani zinthu zomwe zimangowonjezereka pang'onopang'ono kuzinthu zamaguteni, monga saladi ya mbatata pafupi ndi saladi ya macaroni.
- Lembani msuzi pokhapokha atchulidwa momveka bwino kuti "alibe gluten."
- Gwiritsani ntchito masitolo a saladi m'masitolo ogula zakudya zomwe zimatchula zinthu "zosapatsa za gluten" kapena " palibe zakudya zopatsa thanzi ." Wegmans, unyolo kumpoto chakum'maŵa ndi pakati pa Atlantic, amachita izi (ndipo Wegmans sushi ndi opanda gluten).
4 - Tchizi Chophimba Sungakhale Ufulu wa Gluten
Tchizi zambiri zimakhala zosasuka , ndipo anthu omwe amadya zakudya zopanda thanzi amatha kudya ngati sakumvera kansinini (mapuloteni a mkaka) kapena zakudya zina za mkaka. Komabe, muyenera kupewa tchizi zomwe zakhala zikugulitsidwa m'sitolo.
Chifukwa chake? Masitolo ambiri amakhala ndi tchizi tating'onoting'ono, ndipo amatha kudula pamalo omwewo omwe amapanga masangweji.
Kukhala wosasuka:
- Lankhulani ndi antchito ogwira ntchito za momwe amapezera zigawo zazikulu za tchizi kuti zikhale zing'onozing'ono. Ngati izi zikuchitika mu malo omwe masangweji amapangidwa, sungani bwino.
- Pewani mapepala omwe amasindikizidwa ndi pulasitiki yochepa kwambiri ndipo atetezedwe kumbuyo ndi lemba yosindikizira sitolo. Gulani mapepala omwe ali otukuta (kutambasula kumachitika pamalo osavuta), ndi kutsimikizira ndi antchito ogulitsa kuti tchizi sizinasungidwe mu sitolo.
5 - Zigulu Zambiri Zambiri: Mng'onoting'ono Waukulu Wotsutsana ndi Mtanda
Zimayesa kugula zinthu kuchokera m'mabitolo ambirimbiri m'masitolo akuluakulu, malo ogulitsa zakudya, ndi o-cops-zinthuzo ndizosawonongeka kwambiri kuposa katundu wamkati.
Koma ziphuphu zambiri zimakhala ndi zoopsa zapadera kwa anthu omwe amafunika kudya zakudya zopanda thanzi. Amakhasimende amagawana ziphuphu pakati pa mabini (kotero mukhoza kukhala amondi amtengo wapatali ndi chida chomwe poyamba chinkagwiritsidwa ntchito pa ufa wa tirigu wonse), ndipo nthawizina ogulitsa sitolo samatsuka bwino mabini ogwiritsidwa ntchito pa chinthu chimodzi asanabwezeretsenso.
Kukhala wosasuka:
- Pewani mankhwala mu nkhokwe zambirimbiri.
- Ngati mukufuna kugula mtedza wa gluten kapena mbewu zambiri, ganizirani kuwatumiza pa intaneti kuchokera ku malo omwe amasonyeza kuti ndi "opanda gluten."
6 - Yang'anirani Zakudya Zakeretsani Mavuto
Masitolo ena-makamaka upscale, ambiri "gourmet" -sitolo masitolo-amasonyeza chakudya chawo mu magalasi-kutsogolo, refrigerated mawonedwe. Kawirikawiri, mavotiwa samakhala ndi nyama zokha, komanso amaphatikizapo zinthu zazikulu monga zifuwa za nkhuku, zowonjezera nyama, zophika nyama zam'nyanja, ndi mafayi oyambirira a nsomba.
Ndi pamene munthu amatha kudya zakudya zopatsa thanzi. Simungagule chifuwa cha nkhuku chokhala ndi zinyenyeswazi ... koma chiopsezo ndi chakuti chakudya chosochera chidzapangidwira pafupi chifuwa cha nkhuku chokha, kapena kuti marinade amagwiritsidwa ntchito adzakhala ndi msuzi wa soya wosakaniza tirigu.
Makhalidwe ena ocheka mabomba amaposa ena pochepetsa chiopsezo chotenga matendawa posiyanitsa zinthu zokonzeka kuzinthu zamkati ndi zishango ndi zolepheretsa. Komabe, muyenera kusamala.
Kukhala wosasuka:
- Dziwani za chiopsezocho ndikusankha zakudya zanu ndi nsomba mosamalitsa, poyendetsa bwino zomwe zimayikidwa pafupi ndi zinthu za gluten.
- Taganizirani kugula nyama zokha zisanachitike (ngakhale izi zikutanthauza kuti nthawi zambiri mumagula zakudya).
Mawu Ochokera
Zakudya zopanda thanzi zimakhala zovuta ndipo zimakhala ndi mpata wophunzira, choncho musadzithamangitse ngati simunadziwe magwero obisika a supermarket.
Monga mukuonera, zimapereka kukhala tcheru, ndikufunsanso chilichonse pa masamulo, makamaka zakudya zomwe zikugwiritsidwa ntchito kapena kusungidwa komweko mu sitolo.
Zakudya zonse zosungidwa m'masitolo ndi zosungirako sizivuta. Zipatso ndi ndiwo zamasamba, mwachitsanzo, zimakhala zotetezeka, makamaka chifukwa chakuti zimakhala ndi ma phukusi pazokolola, kutalika ndi zinyenyeswazi m'magulu am'madzi komanso a gluten mu dipatimenti yowomba.
Mukakayikira za chipangizo chinachake, funsani kuyankhula kwa ofesi ya nthambi. Munthu ameneyo ayenera kuphunzitsidwa zovuta, ndipo ayenera kumvetsetsa zoopsa zomwe zili mu dipatimenti imeneyi.
> Chitsime:
> Celiac Disease Foundation. Kodi Ndiyenera Kudyani? Zolemba Zenizeni.