Njira Zisanu ndi Zinayi Zosavuta Kutchula Gluten
Ngati mwapezeka ndi matenda a celiac kapena sensibility, musadye kuti musadye. Kapena, mungasankhe kuyesa zakudya zopanda thanzi ngakhale musanazidziwe - mungakhulupirire kuti gluten yaulere ingakuthandizeni kuchepa thupi kapena kusintha thanzi lanu lomwe muli nalo.
Koma kodi kutanthauzanji kumatanthauza "kusala"?
Mosasamala za zifukwa zanu zosankhira zakudya zopanda thanzi, izi zingakhale chakudya chodetsa nkhaŵa ndi chidziwitso chachikulu, makamaka poyamba. Koma ngati mutatsatira masitepe asanu ndi anayi - makamaka mwadongosolo - muyenera kukhala bwino mukudya kudya mosasuka.
1 - Chotsani Chophika Chanu
Musanayambe kudya zakudya za gluten, muyenera kuyeretsa khitchini yanu ndikuchotsa chirichonse chomwe simungadye. Pewani kusakaniza konse kophika, kugawanika kapena kupatsa mankhwala ena a gluteni, ndipo dzigulireni nokha makondomu atsopano. Perekani mapepala osatsegulidwa, mitsuko ndi zitini ku banki ya chakudya kapena kuwapereka iwo kwa bwenzi.
Popeza kuti n'zotheka kupeza zizindikiro kuchokera kumtambo wawung'ono kwambiri wa gluteni, mufunikira chophimba chatsopano . Mudzafunikanso mapulasitiki atsopano ndi zida zamatabwa ndi mapepala osati, ngati mukugwiritsa ntchito. (Onetsani zambiri pazomwe mukuyesa Kitchen Yanu ya Gluten ).
Kwa anthu ena, izi ndizovuta, zokhumudwitsa - mungathe kudzimva mukulira zakudya zomwe mumakonda. Ngati ndi choncho, zingakuthandizeni kuganizira za momwe zakudya zopanda thanzi zimakhudzira thanzi lanu.
2 - Yambani Ndi Zakudya Zatsopano ndi Zakudya
Anthu ambiri amaganiza kuti akungoyamba kugula tirigu ku zakudya zawo - kapena ngakhale mkate - kuti asakhale ndi mimba. Koma mwatsoka ndi zovuta kwambiri kuposa izo.
Gluten imapezeka mu zakudya kuchokera pa supu mpaka masupu, ndipo sizimveka nthawi zonse kuchokera ku zitsulo. (Nazi zina zambiri pa Foods Contain Gluten? )
Pofuna kupewa zolakwitsa , ndikukulimbikitsani kwambiri kuti muchepetse zakudya zanu kuti musadye chakudya choyamba. Zakudya ndi masamba alibe gluteni, kapena nyama yatsopano, nkhuku ndi nsomba.
Idyani mophweka momwe mungathere, pogwiritsa ntchito zitsamba zatsopano, mchere ndi tsabola kuti mutenge zakudya zanu. Yesetsani mbewu monga chimanga mopitirira malire, ndipo musayambe kudya zakudya zowonjezera - kuphatikizapo zomwe zimatchedwa "gluten" - kufikira mutakhala ndi bwino kudya zakudya komanso momwe zimakhudzira dongosolo lanu.
Nkhaniyi ikupatsani zambiri zokhudzana ndi zomwe zili zotetezeka ndi zomwe siziri: Gluten-Free Food List - Zimene Mungadye
3 - Pitirizani Kuti Muphatikize Zamtundu Zosakanizidwa za Gluten
Mukamadziwa zofunikira, zakudya zomwe zimatchedwa "gluten-free" zimayimira njira yabwino yowonjezera zakudya zopanda thanzi.
Okonza safunikila kuti adye zakudya "zopanda thanzi," koma ambiri amachita. Mukhoza kupeza chilichonse kuchokera ku mkate wopanda gluten kuti mupange pizza ndi mazira ozizira , komanso mowa wopanda gluten .
Onetsetsani kuti musadutse mumtundu wa mankhwala osakanikirana, chifukwa anthu ambiri amawona kuti akudwala matenda a gluten atsopano akamadya zakudya zambiri.
Nthawi zina, zizindikiro zimatha chifukwa chosawonongeka m'matumbo anu. Komabe, nthawi zambiri vutoli ndilochepa pang'onopang'ono zomwe zimapezeka mu zakudya zopatsa "gluten" (kuwerenga zambiri za izi apa: Zakudya Zosakanizidwa Zosakaniza Zingakhale Zosungira Zilombo Zomwe Zidzakhalabe).
Mukayamba kuona zizindikiro zatsopano (kapena zatsopano), kapena ngati simukumva bwino, pewani zinthu izi, makamaka zomwe mwaziwonjezera posachedwapa. Mwinanso mutha kufufuza nkhaniyi: Kodi Gluten Angandidwalitse Bwanji? Nthawi zambiri ndizochepa kwambiri kuposa momwe mukuganizira!
4 - Phunzirani kuwerenga Zakudya Zakudya
Kuti muwonjezere zakudya zanu - ndikudziwe kuti ndi ziti zomwe mumazikonda kale zomwe mungathe kuziphatikiza - muyenera kuphunzira kupeza gluteni pamakalata odya.
Ndipotu, mwinamwake mungakhale wotetezedwa pang'ono, kuphunzira kufufuza tanthauzo la mawu osiyanasiyana omwe mumapeza pazinthu zosiyanasiyana. Mudzaphunziranso zosiyana siyana zomwe zimapangidwanso zakudya zowonongeka.
Ingokumbukirani: Okonza akhoza kutchula chinachake "chopanda gluten," koma malamulo olemba zakudya samasowa kuwonetsera zowonjezera zokhudzana ndi zokhudzana ndi zolemba za chakudya. Ngati chinachake sichingakhale chodziwika bwino chokhadzula mankhwala, koma alibe "gluten-free" chizindikiro, mwina balere kapena rye, kapena kugwidwa ndi kutuluka kwa gluten pa malo processing processing. (Onani zambiri za izo apa: Kodi Zimatanthauza Chiyani Pamene Mtundu Wopanda Gluten Wosakaniza? )
Kuwonjezera apo, kumbukirani kuti tirigu wopanda tirigu si ofanana ndi a gluten , kotero musanyengedwe ndi zakudya zotchedwa "tirigu wopanda tirigu" - mwina sakhala otetezeka.
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5 - Ganizirani za App A Free Smartphone App
Ngati muli ndi iPhone kapena foni ya Android, mungafune kuganizira kupeza njira zosiyanasiyana zamaguliteni pamsika kuti zitsogolere zosankha zanu pazogulitsa chakudya, zosakaniza ndi malo odyera. Pano pali mndandanda wa iPhone: Apps iPhone Gluten , ndipo ambiri mapulogalamu ofanana alipo pa Android.
Mapulogalamu angapo amapereka mndandanda wa mankhwala opanda gluten omwe mungawathandize mukakhala m'sitolo. Pulogalamu yowonjezera ikulowetsani kuti muwone pulogalamu ya UPC ya mankhwala kuti mudziwe ngati mulibe gluten kapena ayi.
Ngati kugula zamitolo ndikuwoneka kovuta, mungapeze mapulogalamu omwe angakuthandizeni kukutsogozani ku malo odyera apamtima omwe ali ndi menyu ya gluten. Mitengo yonse ndi yokongola - yomasuka komanso yowonjezera.
6 - Pangani Pakhomo Lanu la Gluten
Mwinamwake mukuganiza kuti muyenera kuganizira kupanga kakhitchini yanu yaulere ... ndipo mungakhale bwino, poyamba. Koma pamene mukupeza luso lofuna kudya zakudya zopanda thanzi, muyenera kuganizira kuchotsa magwero omwe amachititsa kuti mukhale pakhomo panu.
Mwachitsanzo, mankhwala ambiri a tsitsi amakhala ndi gluten. Ngati mwakhalapo ndi shampo m'kamwa mwako mumsamba, kapena ngati mumakhudza tsitsi lanu ndiyeno mukamwa, muyenera kuganizira shampu yachabechabe komanso mankhwala ena tsitsi. Komanso, fufuzani mankhwala anu opangira mano ndipo onetsetsani kuti ali pa mndandanda wa zosakaniza zopanda mavitamini.
Zodzoladzola ndi mankhwala odzozako mankhwala nthawi zambiri zimakhala ndi makoswe, ndipo zimayambitsa zizindikiro zazikulu ngati simusamala. Ngakhale zipangizo zamakono ndi zipangizo zodziwika za pakhomo zingakhale ndi gluten - Ndakhala ndikudzaza ndi maulendo angapo ndi fumbi lakuda. Pano pali mndandanda wa zida zopanda kusuta, ndi zina zowonjezereka kuti mupange zonse zapanyumba zanu za gluten.
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7 - Sungani Bwino ... Koma Bweretsani Chakudya Chanu
Mukangokhala wosasuka, ndiye kuti anzanu ndi achibale angayese kukuphikira. Musamawalole iwo - moyenera, pokhapokha mukamakhulupirira kuti munthuyo asapeze zakudya zonse zam'madzi ndi mavitamini (mwachitsanzo, pokhapokha akudya zakudya za gluten kapena ali ndi katswiri wamakono kapena zizindikiro za zakudya), ndi bwino kubweretsa Chakudya chawo ku zochitika zamasewera. Monga mukudziwira panopa, chakudya ichi chimakhala ndi chidziwitso chodzidzimutsa - si chinthu chomwe mnzanu angathe kuchita usiku womwewo.
Ndinayamba kubweretsa chakudya changa kumisonkhano yambiri zaka zapitazo, ndipo ndapeza kuti ndikulolera kuganizira kampani kusiyana ndi mantha anga okhutira. Ngati mukufuna, bweretsani mbale kuti mugawane, koma mudzaze mbale yanu yoyamba, popeza kuipitsidwa kwapadera kuchokera kwa alendo ena kungakhale pangozi (anthu ambiri saganizira kawiri za kugwiritsira ntchito supuni kuchokera ku casserole yophimba mkate m'phika lanu lotetezeka ).
Mutha kupeza zowonjezera zowonjezera (ndi zina zothandizira izi, chifukwa ndizovuta kuti zitheke!) Mu nkhani yanga pa chakudya cha gluten chopangidwa ndi anzanu kapena achibale.
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8 - Phunzirani Kudya Katundu wa Gluten
Kufikira mutakhala ndi chidaliro chotsatira chakudya cha gluten - ndipo mpaka zizindikiro zonse zatha tsopano - muyenera kukhala kutali ndi malo odyera.
Koma mutakhala ndi lingaliro labwino la momwe mungadye zowonongeka komanso komwe malo amatha kubisala, chakudya chodyera sichidzapereka zovuta zambiri.
Zakudya zopanda zakudya zamalonda zingakhale zonyenga - ma servers ambiri ndipo ngakhale ophika ena sadziwa bwino zakudya zopanda thanzi, ndipo zolakwitsa ziri (zomvetsa chisoni) zofala kwambiri.
Poyamba, mungafunike kumamatira ndi malesitilanti omwe ali ndi menus opanda gluten , chifukwa iwo ayenera kuti akhala akugwiritsa ntchito nthawi yophunzitsira. Komabe, samalani kuti mukhale osamala - onani nkhani yanga yonena za momwe mungadye kunja kwa Gluten-Free kuti mudziwe zambiri.
Mukhozanso kuyesa zakudya zopanda zakudya zamagetsi - podziwa kuti mungayambe kuwonongeka pa mtanda pa chakudya chachangu.
9 - Dziwani Kuti Muchita Zolakwa
Mudzalakwitsa pamene mukuphunzira kuyenda zakudya zopanda thanzi, ndipo mwinamwake mudzawalipira mtengo wa tsiku (kapena ziwiri, kapena zitatu) za zizindikiro. Mwamwayi, mutapanda kukhwima, thupi lanu lidzayamikika kuti lidzapange kanthu kakang'ono kamene mumadya.
Zidzatenga nthawi - miyezi, mwinamwake - kuti mudziwe mlingo wanu wokhazikika pa kusokonezeka kwa thupi la gluten, ndi zomwe mungadye popanda kupeza zizindikiro. Ndakhala ndikuchita izi kwa zaka pafupifupi 10, ndipo ndikupitirizabe kulakwitsa nthawi zina.
Zimayesa kudzikweza nokha chifukwa cha zolakwa zanu - makamaka ngati muli omvetsa thupi. Ndachita zimenezi nthawi zambiri, inenso. Koma ngati mungathe kuyendetsa, yesetsani kuwayang'ana ngati mwayi wophunzira, ndipo yang'anani kupeŵa kulakwa komweko kawiri.
Ngati mukudabwa kuti zimakhala zotani, nkhaniyi ikufotokoza kuti: Kodi Kukhala Wokongola Kumamverera Bwanji? . Ndipo ngati (pamene) mumakhala wokhutira, apa pali malangizo ena othandizira kuti muthe msanga: Kulimbana ndi Glutenings: Kodi Ntchito ndi Chiyani? Ndipo, mukhoza kuyang'ana kudzera mu Zopindulitsa Zophunzira za Owerenga pa Zomwe Mungapeze Kuchulukitsa.
Zabwino zonse! Kusuka kwa guden ndiko kusintha kwakukulu kwa moyo, koma ndi chimodzi chimene mungathe kuchita.
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