Inde, izi ndi zakudya zovuta kuphunzira, koma mukhoza kuchita
Kukhalitsa kosasuntha ndi kusintha kwakukulu kwa moyo komwe kumafuna kusintha kwakukulu pamaganizo ndi thupi. Zakudya za gluten sizikutanthauza tirigu, barele, kapena rye mwa mtundu uliwonse, ndipo nthawi zambiri, palibe oats, mwina. Chifukwa chakuti gluten imaphatikizidwa (ndipo nthawizina imabisika) muzinthu zambiri, zingakhale zovuta kuzipewa.
Ngati mwapezeka kuti muli ndi matenda a celiac kapena kuti muli ndi malungo osalimba ndipo mumamva kuti ndinu wovuta, palibe amene angakuimbeni mlandu.
Koma musataye mtima. Anthu ambiri, mabungwe, ndi zothandizira zilipo kuti zikuthandizeni kuphunzira bwino ndikukula. Gwiritsani ntchito masitepe asanu ndi awiri awa kuti akuthandizeni kuphunzira kudya zakudya zopanda thanzi.
1. Musamachite Chisoni Kuti Mukumva Chisoni
Palibe njira yozungulira choonadi chowawa ichi: Zakudya za gluten zimafuna kuti musiye zakudya ndi miyambo yamakono imene mumakonda. Zidzakhala zosavuta pakapita kanthawi, ndipo mudzamva bwino kuposa momwe munachitira poyamba. Ndipotu, mudzamva kuti ndinu wolimba komanso wathanzi. Koma palibe kukana kuti poyamba, zidzakhala zovuta kuti mupirire maganizo anu pamene mwangokhala opanda gluteni.
2. Phunzirani Zambiri Zomwe Mungathe Ponena za Mkhalidwe Wanu
Kaya muli ndi matenda enaake kapena gluten, zimakuthandizani kuti mudziwe bwino matenda anu komanso zoopsa zaumoyo. Kawirikawiri, kutsatira zakudya zopanda thanzi kumathandiza kuchepetsa mavuto ambiri azaumoyo, komabe muyenera kudziŵa.
3. Uzani Banja Lanu ndi Anzanu
Ndikofunika kuuza achibale anu, abwenzi, komanso osankhidwa nawo ponena za zakudya zopanda thanzi. Chifukwa chimodzi chofotokozera banja lanu ndi chakuti matenda a leliac amayamba m'mabanja. Ngati muli ndi vutoli, achibale anu akhoza kukhala nawo koma sakudziwa. Pali kuyezetsa kwa majeremusi kupezeka.
Komanso, powauza abwenzi anu ndi achibale za matenda anu a chililiac, muwapatsa mpata kuti apite kuchithunzichi ndikuthandizani kuti mukhale opanda gluten. Zili zovuta kwambiri kutsatira zakudya zopanda thanzi, ndizosatheka kuzichita mobisa.
4. Sulani Kitchen Yanu
Zakudya za gluten sizili ngati zakudya zina. Sikuti ndi nkhani yogula zakudya zabwino - khitchini yanu yonse iyenera kukhala yotetezeka kuti musakonzekere chakudya chamaguteni , ndipo aliyense m'banja ayenera kuthandizana kuti asakhale wokhutira. Malingana ndi momwe mukukhala, mungayesetse kukonza khitchini yanu kuti mugaŵane ndi odya zakudya za gluten .
5. Pangani List Of Free Gluten List
Inde, pali zakudya zambiri zomwe tsopano ziri malire chifukwa ndinu opanda gluteni. Koma pali matani a zinthu zomwe mungakhale nazo, ndipo mndandanda wa zakudya zaulere mwina zimaphatikizapo zokondedwa zanu zakale. Pakhala pali kuphulika kwa zakudya zopanda chakudya, ndipo makampani ambiri tsopano akulemba zakudya zopanda thanzi. Musanayambe kupita ku golosale, lembani mndandanda ndikuwunika kawiri kawiri ka gluten .
6. Pita kugula
Pamene mukupita ku golosale, konzekerani ulendo wanu woyamba ngati wosuta wa gluten kuti mukhale wotalika komanso wovuta, ngakhale ndi ntchito yanu yonse yoyenera.
Muyenera kuwerenga malemba, ndipo mudzakhala ndi zodabwitsa pamene mukupeza kuti gluten amayendayenda m'malo osayembekezeka . Poyambirira, ndi bwino kumamatira ndi zakudya zomveka bwino, zatsopano kuchokera ku counter counter ndi kupanga dipatimenti, pamodzi ndi zinthu zingapo zomwe zimatchedwa "gluten-free".
7. Pitani kukadya Mwachangu
Pamene mulibe gluten, malo odyera odyera akhoza kuopseza poyamba, koma zimakhala zosavuta. Poyambirira, pitani ndi anzanu amene ali oleza mtima ndi othandizira, ndipo yang'anani kudzera m'mawotchi odyera kuti mupeze zakudya zomwe zimapatsa menus opanda magawo kapena mbale za gluten. Mufuna kukumbukira malamulo oyambirira omwe mukutsatira kuti musamadye zowonjezera mu lesitilanti .
Muyenera kuphunzira mau amkati omwe amatanthauza mbale yomwe ili ndi gluten . Mukapita ku malo odyera , konzekerani musanapite kukafufuza ma menus awo opanda pake.