Zakudya za gluten ndizofunika kuti mukhale ndi thanzi labwino ngati muli ndi matenda a celeacac kapena osakanizika omwe amachititsa chidwi, ndipo anthu ambiri omwe alibe matendawa amatsatira izi pazifukwa zosiyanasiyana. Koma sizowonetsera bajeti konse.
Tangoganizirani chitsanzo ichi: bokosi la spaghetti ya gluten m'sitolo yanga ya m'deralo imadola $ 4.49, poyerekeza ndi $ 1.39 chifukwa cha mitundu yambiri ya gluten. Ndikopera 323%, chifukwa cha spaghetti yopanda gluteni, yomwe masiku anga osankhanitsa-gluten anali chakudya chokwera mtengo. Zakudya zina zopanda gluteni (kuganiza: ma cookies, zosakaniza, mkate ndi zakudya zakuda) zimakhalanso zosokoneza bajeti.
Ndiye mungachite chiyani ngati mukudabwa kuti mungadye bwanji zowonongeka pa zotchipa? Kukhala ndi moyo wodzisuka wa gluten ndikodi kotheka, ndipo kumaphatikizapo njira zambiri zomwe zimafanana ndi kukhala ndi frugal kukhala wamba-mungathe kugulitsa malonda, kupeza njira zina zowonjezera zakudya, ndi kupeza makatoni, onse omwe angakuthandizeni kupeza chakudya chanu pansi.
Musati mudzicheke nokha: Izi zikutenga nthawi yambiri kuposa kungoyendetsa ku Zomwe Zakudya Zanu zapafupi ndikukweza ngolo yanu ndi katundu wophika wopanda gluten. Koma chikwama chako chidzakuthokozani ... ndipo mwinamwake mudzatsata zakudya zathanzi pamapeto pake.
Ndalemba ndondomeko ili m'munsiyi kuchokera kosavuta kwambiri (gwiritsani ntchito zakudya zowonjezereka zomwe zimawoneka kuti ndizosawoneka ndi gluten) ku zovuta kwambiri (pangani zosakaniza zanu za gluten). Mukhoza kugwiritsa ntchito njira imodzi kapena zonsezi, koma ndalama zowonjezera zimakhala zazikulu pa njira zomwe zimayesetsa kwambiri (sizili choncho nthawi zonse?).
Ndemanga imodzi tisanafike ku ndondomeko ya momwe tingadye zakudya zowonongeka pa bajeti: Ndawona zoyamikira zambiri (kuphatikizapo ena kuchokera kwa madokotala ndi odyetsa) kuti musatenge banja lonse la gluten pamene munthu wina akufunika kutsatira Zakudya zopanda thanzi, popeza zakudya ndizofunika kwambiri.
Ndizoona zowona kuti mutha kupulumutsa ndalama mwa kupitiriza kudyetsa chakudya cha abambo a gluteni , pamene wina amadya wopanda gluten. Komabe, izi zimagwira ntchito ngati aliyense m'nyumba ali osamala kwambiri; Mwinanso, membala wanu waumtundu wa gluten akhoza kulipira chifukwa chokhala ndi zizindikiro komanso kudwala kwambiri chifukwa cha kusokonezeka kwa mtenda wa gluten , zomwe zimakhala bwino mu khitchini.
Sikuti aliyense angathe kugawa khitchini bwinobwino (onani mutu wanga Wokonza Chipinda Chogawana kuti mudziwe zambiri). Palinso ntchito yochuluka (ndi zina zodetsa nkhaŵa ndi kupanikizika za kusokonezeka kwapakati pa mtanda) kukonza zakudya ziwiri mosiyana. Mungakhale bwino kugwiritsa ntchito malangizo awa kuti muchepetse ndalama zokwanira kuti aliyense adye zakudya zopatsa thanzi, pakhomo ... mungathe kupeza kuti achibale ena osadziwika amamva bwino.
1 - Gwiritsani ntchito Zowonjezera Zakudya Zakudya Zomwe Zingatheke, Monga Nkhosa Yopanda Gluten
Ichi ndi sitepe yosavuta kwambiri, ndipo sichidzatenga nthawi yowonjezera: kugula katundu wodalirika womwe umapezeka kuti uli wopanda gluten.
Nkhoma yopanda Gluten ndi chitsanzo chabwino cha izi: Zambiri zopanda chakudya za gluten ndi mbewu za ana a gluten zenizeni zimapangidwa ndi mankhwala ambiri komanso zimakhala ndi mtengo wambiri. Zosankha zanu zamtundu wa gluten zimaphatikizapo mbewu zina zamtundu wa General Mills 'Chex, monga Post Fruity ndi Cocoa Pebbles.
Onani chipangizo cha mbatata ndi chipangizo cha chimanga, komanso-malonda ambiri, kuphatikizapo ena ambiri monga Frito-Lay, akupereka ma chipsu a mbatata opanda gluten komanso chipsu cha gluten . Ndinawonanso anthu osokoneza bongo (omwe nthawi zambiri amapanga mpunga) m'magulu akuluakulu a masitolo.
Ngati mukulakalaka chotukuka chokoma, muli maswiti ambirimbiri omwe sakhala ndi gluteni .
Mitundu ina ya yogurt yayamba kutengera malemba osasamala (osakayika kuti ayang'ane zosakaniza, popeza kuti sikuti yogurts onse ali otetezeka), ndi zakudya zina, monga zakudya zosakaniza mpunga, amadziwika kuti "alibe gluten." Zambiri mwazi zidzakhala zosakwera mtengo kwa zakudya zopatsa thanzi zopatsa thanzi, monga mikate, ma coki, ndi zakudya zowonongeka-onani Gluten-Free Food List yanga kuti mudziwe zambiri zokhudza zomwe ziri zotetezeka ndi zomwe siziri.
Pogula mankhwala omwe ali "ambiri" komanso kupewa zinthu zamtengo wapatali za gluten monga momwe mungathere, mungathe kupulumutsa 30% mpaka 50% nthawi iliyonse mukagula malonda awo.
2 - Lowani Ma Coupons kwa Zinthu Zapadera Zopanda Gluten, ndi Shopu Mwachangu
Khwerero lotsatira ku moyo wodzisuka wa gluten ndi wosavuta, nayenso: lembani kuti mupeze makononi othandizira mankhwala osapatsa omwe simungagwiritse ntchito pa nthawi yomwe mumawagula.
Pali malo angapo omwe amadziwika ndi makononi opanda gluten. Kwa ena, muyenera kulemba, pamene ena amakulolani kusindikiza makononi pamasamba popanda kulembetsa. Kuwonjezera apo, opanga ambiri amapereka mndandanda wa makalata ndi zopereka zapadera kwa olembetsa. Izi zikhonza kukhala zabwino kwambiri, choncho lembani anthu ambiri momwe mungathere.
Ngati makonzedwe apakompyuta anu amavomereza, mudzapeza kuti kufufuza, chabwino, ndithudi ndi mawu oti "gluten-free" mmenemo idzapanga malonda angapo ndi zopereka za makononi (mumatha kudziletsa mosavuta ndi gluten Mkate wopanda chopereka ndi makononi amenewa).
Magulu opereka chithandizo cha Gluten komanso madyerero a zakudya akuyimiranso magwero akuluakulu a makononi ... komanso bwino, misonkhano yayikulu kawirikawiri imakhala ndi oimira mapulogalamu omwe amakupatsani omwe angakulole kuti muyese zitsanzo za zakudya musanagule (ndizokwiyitsa, kugwiritsa ntchito $ 6 pa mkate wopanda chakudya wa gluten banja lanu silidzadya).
Musamuchotse dokotala wanu kapena odyetserako zakudya monga magwero a zoponi kapena zitsanzo za zakudya zopanda gluteni-madokotala ena ndi odyetsa omwe amachititsa odwala ambiri omwe ali ndi chilema komanso amodzi omwe amachititsa kuti asamalidwe. Sichimapweteka kufunsa (ndipo mwinamwake mupatsa dokotala lingaliro!).
3 - Idyani Zakudya Zachilendo Zachilengedwe Zosungirako Zakudya Zam'madzi
Pamene mukudya mchere wa gluteni, simungathe kugwiritsa ntchito spaghetti yotsika mtengo (kapena chakudya china chosawonongeka cha gluten ) chodyera. Choncho, ngati mukufuna kupewa kusokoneza bajeti yanu yonse, muyenera kugula zakudya zanu zopanda thanzi osati zakusakaniza.
Gulani malo ozungulira masitolo-mwa kuyankhula kwina, kugula zipatso, ndiwo zamasamba, nyama, nsomba ndi nkhuku, kuphatikizapo mkaka ndi mazira (ngati mungathe kukhala nawo). Zakudya izi ndizosaoneka mwaufulu mu mitundu yawo yosagwiritsidwa ntchito.
Zambiri mwa zakudya izi ndizokwanira, komanso -thumba 10 la mbatata ndi pafupi $ 5, mwachitsanzo, ndipo amapereka wowonjezera chakudya chokwanira ngati mikate 15 ya mkate wopanda gluten pafupifupi 1 / 15th mtengo. Zipatso zingamawoneke mtengo-maapulo ali ndi masentimita 75 m'sitolo yanga yapafupi chaka chonse-koma ngati akutsitsa mipiringidzo ya mphamvu ya gluten pa $ 1.69 ndi pop, iwo amawoneka ngati wogulitsa.
Gulani nyama yanu mochuluka ngati n'kotheka-Ndimasamalira bwino ng'ombe (nthawi zambiri ndikupulumutsa $ 1 pounds kapena zambiri) pamene ndimagula izo mochuluka ndikuzidula muzidutswa zing'onozing'ono ndekha. Ngati mukufuna ng'ombe yophika udzu (pamodzi ndi nkhuku yaulere ndi nkhumba), muyenera kulipira mufiriji (izo zidzathera), ndipo muuzeni alimi za kugula zambiri-1/4 kapena 1/2 ng'ombe pa nthawi.
Nyemba ndi mpunga ziyenera kukhala zopanda thanzi zowonongeka-kungoziwonera kuti "zida zogwiritsidwa ntchito," "zingakhalepo," komanso "zogawanika" zomwe zikuchenjezedwa papepala, popeza kuwonongeka kwa gluten mukumangika kungakhale kovuta. Zakudya za chida, monga mazira, mkaka, ndi tchizi, nthawi zonse zimakhala zoyenera (onani mutu wanga Wotchedwa Gleseen Free? ).
4 - Makampani a Alimi ogulitsa Masitolo ndi Mipando ya Mlimi ya Zogulitsa Zogulitsa Zatsopano
Ndi zoona kuti nsalu zanga zapamwamba pamtengo wamtengo wapatali m'sitolo, makamaka m'nyengo yozizira (ngakhale kudya zakudya kumakhala kotsika mtengo kusiyana ndi kudya zakudya zamtundu wa gluten). Koma apa ndi pamene nthawi yomwe mumagwiritsa ntchito kukonzekera kutsogolo ikulipira: mungathe kugulitsa misika ya alimi ndi minda yaulimi mu nyengo kuti mugulitse zokolola zapathupi zamtunduwu. Ndikonzekera bwino, zina mwa izo zidzatha m'nyengo yozizira mpaka nyengo yotsatira ikukula.
Monga bonasi yowonjezera, ngati mumaganizira kwambiri za kuwonongeka kwa mtenda wa gluten , mwayi wa mavuto ndi zoweta zapulasi ndizochepa kwambiri kusiyana ndi (kale otsika) mwayi wa mavuto ndi masitolo a masitolo (pa nthawi zochepa, mungapeze kuti -mafakitale omwe ankagulitsidwa ankagwiritsidwa ntchito pa zida zomwe zimagwiritsanso ntchito tirigu).
Ngati mungathe kudya nightshades, tomato ndi tsabola mudzapeza pa famu yanu yafamu yapafupi kwambiri kuposa zomwe mungapeze pamsika, ndipo ndi otsika mtengo. Ndikugula makapu odzaza ndi tomato ndi tsabola kuti ndipatse $ 20 chikhomo mu August; timadya nthawi yomweyo, ndipo ndimagwiritsa ntchito mankhwala angawa kuti ndiwume kuti ndiwagwiritse ntchito m'nyengo yozizira (tomato omwe "sundried" amapanga msuzi wamkulu, ndipo amatsitsiranso tsabola amagwira ntchito bwino mofulumira-mwachangu mbale).
Ndagulitsanso mbatata zambiri mu kugwa kwa masentimita osachepera 75 pounds-amakhala pamalo ozizira, amatha miyezi isanu kapena isanu ndi umodzi. Mazira afupipafupi (kawirikawiri pozungulira masentimita 33 pounds kapena osachepera mukagula galasi la iwo) ayamba kukula mofulumira, koma ndakhala ndi mabokosi a iwo kwa miyezi yambiri (ngati muli nayo, galasi yanu ndi yabwino malo osungirako, makamaka ngati mumakhala nyengo yozizira). Ngati muli ndi firiji m'malo awo, mbatata nthawi zonse ikhoza kukhala nthawi yaitali popanda kuphuka.
Mosiyana ndi sikwashi yamalonda, sikwashi chaulimi sichimawoneka ndi sera kuti chikhale chatsopano. Komabe, ndakhala ndi mwayi wochuluka wosunga chisanu chachisanu kwa miyezi ingapo ngakhale osasamala ... ndipo mukhoza kukambirana ndi mgwirizano pa kugula zambiri. Maungu amtengo wapatali ngati muwagula pambuyo pa Halowini-mukhoza kuumitsa mbeu kuti musakanikize ndikugwiritsanso ntchito mnofu wa maphikidwe osiyanasiyana (onani nkhani yanga pa Maphikidwe a Gluten-Free Pump ).
Mavitchi ndi osakwera mtengo pa msika wa alimi, komanso kale, masamba a mpiru ndi masentimita ali masentimita 75 ndi (zopatsa) mapaundi mu nyengo. Ndimasamba masamba ndikuwamasula m'zipinda zazikulu za zip-lock (palibe chifukwa chowayeretsera kapena kuwasintha), ndi kuwachotsa pamene ndikuwafuna.
Ndizotheka kupeza zokolola zochulukira pamsika wa alimi - zina mwa minda yamakono yomwe imakhala yabwino kwambiri, ndikupeza. Koma muyenera kupeza ogulitsa ndi zipatso zamtengo wapatali komanso zamasamba ngati mumayang'ana pozungulira.
5 - Pezani Mbewu Zosapsa za Gluten Mu Bulk Kuti Muzipanga Fumbi Lanu Lopanda Gluten
Kodi mwawonapo mtengo wa zopanda za gluten? Mukuyang'ana pakati pa $ 3 ndi $ 5 pounds-ouch! Zosakaniza zowonjezereka-m'sitolo yamakono, malo osungirako ufa osakanikirana ndi gluten ndi $ 4.19 ndipo kusakaniza kopanda mkate wa gluten ndi $ 4.69. Palibe njira yosungira bajeti ndi mitundu imeneyo ya mitengo. Ndiye mungachite chiyani?
Ndi ntchito yambiri , koma mukhoza kulingalira kugula mbewu za gluten m'zikwama zambiri (kuganiza: mapira 25 a white rice mu thumba lalikulu la burlap) ndikupanga ufa wochuluka wa gluten. Pochita izi, mukhoza kuchepetsa mtengo wa ufa wosasuka wa gluteni pafupifupi $ 1 pounds-75% kuchotsera.
Mukhoza kupeza zikwama zazikulu za mpunga m'mabwalo ogulitsa kapena m'misika ya kumidzi osachepera masentimita 50 peresenti (nthawi zina zambiri mochepa). Mitsinje ya Twin Valley imagulitsa chidebe cha mapaundi 30 a tirigu wathunthu wa $ 15 kuphatikiza (kutumiza katundu, pafupifupi $ 50 kunyumba kwanga). Ndipo mutha kugula thumba la mapiritsi 25 la Kotuta Kalekale pafupifupi $ 3 pounds, kuphatikizapo kutumiza-kotsika kwambiri kuposa $ 4.29 mabizinesi anga apamalonda a phukusi la 12-ounce.
Chenjezo limodzi: mukufuna kugula tirigu zambiri, koma musagule (kapena china chirichonse) kuchokera ku mabitolo ambirimbiri ku supermarket kapena malo ogulitsa zakudya. Mabini ambiri ndiwo chitsimikizo choyambitsa matenda. Anthu amasinthasintha zikopa kuchokera ku kabini mpaka kubina, ndipo masitolo samakhala oyera nthawi zonse-mumatha kugula mpunga kuchokera ku kabuku kamene kanali kakang'ono ka tirigu, omwe ndi ganizo loopsya kwambiri.
Mutakhala ndi tirigu wambiri, mwachiwonekere muyenera kusowa njira. Ngati simukupera tirigu nthawi zambiri, mungagwiritse ntchito kofiira khofi-dziwani kuti izi zidzatentha pambuyo pa miyezi ingapo (kapena nthawi zina) yosakaniza tirigu nthawi zonse. Mukhozanso kugwiritsira ntchito kusungunulira tirigu pamsana wam'mwamba kapena chosakaniza, kapena chopukutira cha tirigu chokha-ngati mutasankha njira iliyonse yomwe mungasankhe, ndalama zanu zotsalirazi zidzakhala pafupifupi $ 100 pa chojambulira, kapena $ 300 ndikuyimira chogwiritsira ntchito.
Gwiritsani ntchito mbewu zanu pogwiritsa ntchito ufa wosasunthika wa gluten. Mudzapeza ndalama pazinthu zofunikira kuti ufawu ukhale wosakanikirana (gamu ya guarutus ya guaruteni imakhala pafupifupi $ 16 pounds), koma zakudyazo zimatha nthawi yayitali, ndipo mukusowa pang'ono pounds pa ufa wosasuka wa gluteni .
6 - Pangani Zosakaniza Zanu Zopanda Gluten, kuphatikizapo Zakudya Zophika Zakudya
Pamene mukuchita kuphika ndi kuphika zambiri (ndipo ngati mukudya zakudya zopanda thanzi, mudzaphika ndi kuphika kuposa momwe munaganizirapo), mtengo wa zinthu zopadera-zinthu monga shuga kapena zitsamba za vanilla- inaphatikiza mafuta-imatha kuwonjezera mwamsanga. Kuonjezera apo, zingakhale zovuta kupeza mitundu yonse yazipangizo zamakono zomwe mungafunike ... makamaka ngati zosankha zanu zogulitsa zakudya zili zochepa.
Zonsezi, ndi zabwino kudziwa momwe mungapangire zina mwazitsulo nokha-ndipo mukhoza kusunga ndalama zazikulu mukutero.
Ngakhale zikhoza kuwoneka zovuta kuyesa zina mwazimenezi (sizikanatheka kuti ine ndipange ma mayonesi anga ndisanapite kumalo osungunuka), ambiri a iwo ndi osavuta kupanga, ndipo amamva bwino kuposa masitolo- adagula matembenuzidwe.
Komanso, ngati simungathe kukhala ndi zowonjezera m'magulitsidwe ogulitsa (ngati, mwachitsanzo, vinyo wosasa uli ndi vuto kwa inu), mungagwiritse ntchito maphikidwewa ndi zotetezeka zomwe mumadzipanga nokha kupanga mapangidwe a katundu wogulitsidwa kuti mutha kusangalala popanda kudwala.
7 - Mawu ochokera
Zakudya zamoyo za gluten zingakhale zodula ngati mukufuna kudya zakudya zopangidwa ndi gluten. Koma n'zotheka-ngakhale ntchito pang'ono-kuchepetsa chakudya chanu bajeti kwambiri.
Mwachiwonekere, ndizomwe zimadumphira kuti mupite kuchokera ku zakudya zokonzeka kuti mutenge vanila anu shuga. Komabe, mungayambe mwa kugula zinthu zogulitsa (ndi kulembetsa makalata), zomwe siziyenera kukutengerani nthawi yambiri. Ngati mukufuna kutenga polojekiti yanu yopulumutsa ndalama pambuyo pake, mutha kukambirana zina mwazomwe zapita patsogolo.
> Chitsime:
> Celiac Disease Foundation. Kodi Ndiyenera Kudyani? Zolemba Zenizeni.