Kupewa kupezeka kunyumba, m'malesitilanti, ndi m'masitolo
Kwa anthu omwe amayamba kudya zakudya za gluten, nthawi zambiri zimadabwa ndi momwe gluten yazing'ono imatengera kuti mukudwala komanso komwe gluten ikhoza kubisika.
Kusokonezeka kwa chithokomiro kumachitika panthawi iliyonse yokonzekera chakudya. Zingatheke kukhitchini yanu, m'malesitilanti, kapenanso zakudya zophimbidwa m'matumba zomwe zimatchedwa "gluten-free".
Mwamwayi, pali njira zosavuta zothandizira kutetezera pa izi ndikuchepetsa kuchepa kwa mankhwala a gluten.
Sungani Kanyumba Yachilendo
Kuyambitsa zakudya zopanda thanzi kumafuna zambiri kuposa maphikidwe basi. Nthawi zambiri mumayenera kuteteza khitchini yanu kuti musamawonongeke mwangozi. Zingakhale zovuta ngati pali ena a m'banja lanu kapena anthu omwe mumakhala nawo.
Ngati mukukhala ndi anthu ena, mungafunikire kukhazikitsa "malo otetezeka" kuti muonetsetse kuti zipangizo, zipangizo zamagetsi, komanso ngakhale firiji sizikhala zonyansa. Zina mwazikuluzikuluzi:
- Kugwiritsira ntchito chipinda choyendetsa chakale ndi chimodzi mwa zinthu zomwe zimayambitsa kuipitsidwa kwa gluten. Mungafunike kudzipezera nokha, koma, ngati mutero, musalole kuti wina aliyense aike mkate wa gluten.
- Gulani zitsulo zosapanga dzimbiri kapena mapepala olimba zitsulo zotayidwa popanda zokutira ndodo. Mukasambitsidwa bwino, amatha kugwiritsira ntchito zakudya zopatsa mphamvu za gluten ndi gluten (pokhapokha asanakonzekere palimodzi).
- Pemphani kuti mukhale m'malo kapena muzitsulo nthawi zonse zitsulo zitsulo kapena pizza.
- Gulani bolodi losakanirira kuti ligwiritsidwe ntchito kokha kosakonzekera chakudya cha gluten.
- Ziwiya zophikira zitsulo zimakhala bwino kwambiri poletsa kutayika kwapakati kuposa matabwa (komanso ngakhale silicone kapena pulasitiki).
- Samalani za siponji ndi scrubbers omwe mumagwiritsa ntchito kusamba mbale. Yesetsani kusunga miphika yanu, mapeyala, ndi zida zanu ndizosiyana ndi wina aliyense.
Sankhani Zakudya Mosamala
Malo odyera ambiri amachita ntchito yabwino yopangira chakudya cha gluten kwa makasitomala omwe ali ndi matenda a leliac komanso mphamvu zowonongeka za gluten.
Koma, nthawi zambiri amakonza zakudya izi mu khitchini yomweyo ndi ziwiya zomwezo monga china chirichonse.
Ngati mumaganizira kwambiri za gluten, mungafunikire kusankha ngati ndi bwino kudya kunyumba kapena kudya. Chosavuta kumva ndikuti pali ochepa 100% odyera opanda mchere kunja kwa mizinda ikuluikulu. Ngati mulibe malo amodzi, mungafunike kulankhulana ndi mtsogoleri wa ophika kapena kakhitchini ku malo odyera odyera a gluten malo anu musanapite kukacheza kwanu. Zinthu zazikulu zomwe mukufuna kudziwa ndi:
- Kodi ogwira ntchito ku khitchini akuphunzitsidwa bwino kuti muteteze kuwonongeka kwa mtedza wa gluten?
- Kodi zakudya zonse za gluten zopangidwa pa katundu, ndipo ngati siziri, ndi ziti zomwe muyenera kuzipewa?
Malingana ndi mayankho a munthu, nthawi zambiri mumakhala ndi lingaliro labwino la momwe "okonda gluten" kakhitchini alidi.
Kawirikawiri amalonda odyera amatha kukhala abwino kuposa omwe akudziimira okha monga momwe aliri ndi machitidwe abwino kwambiri ophunzitsira ndi ma protocol.
Musamakhulupirire Ma Labels
Kwabwino kapena koipa, zakudya za gluten zakhala bizinesi yaikulu. Kumbali imodzi, imakupatsani chisankho chochuluka kwambiri ngati munthu yemwe ali ndi vuto la kusagwirizana kwa gluten. Pachifukwa china, zakudya zomwe zimatchedwa "gluten-free" nthawi zina zimatha kukhala ndi gluten.
Bungwe la US Food and Drug Administration (FDA) limatanthawuza "opanda gluten" ngati ali ndi magawo oposa 20 miliyoni (ppm) a gluten. Chigamulocho chinakhazikitsidwa, mwa mbali, pa kafufuzidwe komwe kunasonyeza kuti kuchuluka kwa gluten kunali kolekerera ambiri, koma osati onse, anthu omwe amakhala ndi matenda a leliac.
Ndikofunika kumvetsetsa kuti kulemba zakudya zopanda mphamvu za gluten kumapereka mwaufulu. Ndipo, pamene a FDA amanena kuti opanga ambiri opanda gluten amatsatira malangizo, alipo ena omwe samatero.
Chifukwa chake, anthu ambiri amadalira dzina la chizindikiro cha kampani kuti atsogolere kugula kwawo; Izi ndi njira yabwino kwambiri yopitira.
Kawirikawiri, makampani omwe ali odzipereka kuti apange chakudya cha gluten sagwiritsanso ntchito makasitomala awo pansi.
Mosiyana ndi zimenezo, ena angapereke mankhwala opanda gluten. Kawirikawiri, izi zikhoza kutanthauza kuti khitchini imagwiritsidwa ntchito mwachindunji kuti mutetezeke mwangozi. Ngati simukudziwa izi ndipo mukukumana ndi mankhwala atsopano, khalani ndi nthawi yowerenga zolembazo.
Ngakhale makampani sakufunikanso ndi FDA kuti alangize anthu ngati ali ndi chiopsezo choyambitsa matenda a gluteni, amafunika kuti azidya zakudya zokwanira zisanu ndi zitatu (mkaka, mazira, mtedza, mtedza, tirigu, soya) , nsomba, crustacean, ndi shellfish).
Ulamuliro wochepa wa thumbu ndi uwu: ngati simukudziwa za mankhwala opanda gluten ndipo chizindikirocho chimachenjeza za kuwonongeka kwa mtundu uliwonse, mungafunike kuyang'ana kwina.
> Zotsatira:
> McIntosh, J .; Flanagan, A .; Madden, M. et al. "Kudziwa za matenda a soliyake ndi zakudya za gluten za zakudya za" gluten "zomwe zimapezeka popempha ku Ireland." Int J Food Sci Tech. 2011; 46 (8): 1569-1574.
> Utsogoleri wa US Food and Drug Administration. (2013) Guide Yotsatsa Zakudya: Malangizo kwa Makampani. Cedar Park, Maryland: Office of Nutrition, Labeling, ndi Zakudya Zoonjezera: HFS-800.