Mndandanda wa Zakudya Zopanda Gluten: Phunzirani Zomwe Mungadye Zakudya za Gluten

Zipatso, ndiwo zamasamba, nyama, mkaka ndi mbewu zambiri zimakhala zotetezeka

Kodi mukuganiza kuti ndi zakudya ziti zomwe zilibe gluten komanso zomwe siziri? N'zosadabwitsa kuti zakudya zopanda thanzi zimakhala zovuta kwambiri, ndipo gluten ikhoza kubisala m'malo ena osayembekezereka.

Ngati mutangoyamba kumene kudya, zimamveka kuti zisokonezeke ndikudodometsedwa ndi zolemba za zakudya ndi mndandanda wa zosakaniza. Zoonadi, padzakhala zakudya zambiri zomwe sizili malire pa zakudya zopanda thanzi. Komabe, palinso zakudya zambiri zomwe mungadye.

Mndandanda wotsatirawu, umene ndapasula m'magawo asanu ndi atatu (zipatso ndi ndiwo zamasamba, nyama, mkaka ndi mkaka, zakudya ndi zakudya zopanda phokoso, katundu wouma ndi zosakaniza, zakudya zowonongeka, zakudya zakumwa ndi zakumwa), zifotokoza zomwe muyenera kudziwa sankhani zinthu zotetezeka mu gulu lirilonse, ndikupatseni malonda otetezedwa ndi zogulitsa.

Pamapeto pake, mudzapezanso chidule cha mndandanda umene mungasindikize ndikupita nawo ku sitolo. Komabe, ndikukupemphani kuti muwerenge kufotokozera pa masamba oyambirira, kuti mukhale ndi lingaliro lolimba la zomwe muyenera kugula ndi zomwe muyenera kuzipewa. Ndizosavuta kwenikweni kulakwa, mwinamwake.

Musamve ngati mukufuna kudziwa zonsezi usiku wonse. Koma mukhulupirire kapena ayi, kugula chakudya cha gluten m'kupita kwa nthawi kudzakhala chikhalidwe chachiwiri kwa inu, ndipo mudzadziwa bwino kuti ndi zinthu ziti zomwe mungagule popanda kufunika kuti muzilembera mndandanda.

1 - Zipatso ndi Zomera za Gluten

Ngati mumakonda zipatso ndi ndiwo zamasamba, mumakhala ndi mwayi: ndizochepa zochepa, onse alibe gluten. Mukhoza kuchita zonse zomwe mumafuna ndi zipatso, zipatso, masamba ndi masamba amene mumapeza mu gawo la zipatso zatsopano.

Komabe, pali malo angapo kumene malonda ogulitsidwa mu gawo la zokolola akhoza kukuthandizani.

Zogulitsa zina zimagulitsa mitsuko ya zipatso zosinthidwa zomwe zili ndi zinthu zina zomwe muyenera kuziwona. Ambiri mwa iwo ndi opanda mchere, koma nthawi zina mumathamangira chinthu china chowoneka.

Komanso, malo ogulitsa ambiri amagulitsa chipatso chodula m'mitsuko. Musanagule chipatsochi, fufuzani kawiri komwe ogwira ntchito akudula-masitolo angapo amagwiritsa ntchito makina opangira mankhwala chifukwa cha izi, zomwe zikutanthauza kuti chipatso chili pangozi yoyambitsa kuipitsidwa kwa masangweji ndi zinthu zina zopangidwa kumeneko. Mwamwayi, ichi si vuto m'masitolo ambiri.

Pomalizira, ngati muli ndi chidwi kwambiri kuti muzitha kupeza mchere, mungapeze kuti zipatso ndi ndiwo zamasamba zowoneka kuti zimayambitsa zizindikiro . Simukuganiza zinthu - vuto ndi kusokoneza kwa gluten pa famu lokha.

Zipatso ndi masamba Zomangamanga Zosakanizidwa ndi Gluten

Ambiri zipatso zam'mchitini ndi ndiwo zamasamba zimayesedwa kuti alibe gluten, koma zina siziri ... ndipo zina zowonjezera, mankhwalawa ndi riskier. Mufunikanso kuŵerenga malemba kapena kulankhulana ndi wopangayo kuti mudziwe ngati mankhwala ena akugwiritsidwa ntchito pa malo omwe amagwiritsidwa ntchito kapena pazitsulo zopangidwa ndi mankhwala a gluten.

Zosakaniza zokhazokha zipatso ndi ndiwo zamasamba (mwachitsanzo, nandolo zakuda kapena nyemba zobiriwira) nthawi zambiri zimakhala zotetezeka, koma muyenera kuwerenga malemba kapena kulankhulana ndi wopangayo ndi mafunso okhudza kusokonezeka kwa mankhwala a gluten panthawi yogwiritsidwa ntchito. Ndagwiritsa ntchito zowonjezera zokha zamasamba zowonongeka zomwe zimagwiritsidwa ntchito ndikuphatikizidwa pa mizere yomwe imagwiritsidwanso ntchito pa tirigu.

Zipatso ndi ndiwo zamasamba zokhala ndi zinthu zambiri (mwachitsanzo, zophika pambali) zingakhale zotetezeka kapena zambiri sizikhala bwino. Zambiri zimakhala ndi zowonjezera. Muyenera kulankhulana ndi wopanga kuti atsimikizire.

2 - Zakudya Zopanda Gluten, Nkhuku, ndi Nsomba

Monga zipatso ndi ndiwo zamasamba, nyama yatsopano ndi nsomba nthawi zambiri zimakhala zotetezeka pa zakudya zopanda thanzi. Izi zimaphatikizapo kudula kwatsopano kwa ng'ombe, nkhumba, mwanawankhosa, nkhuku, Turkey ndi nsomba pa golosale kapena malo ogulitsa.

Komabe, muyenera kusamala ndi nyama ndi nkhuku zomwe zimapangidwira kuti zikhale zokonzeka kapena zophika-zambiri mwazi sizitetezedwa kudya, chifukwa sitolo ikhoza kugwiritsidwa ntchito mosavuta sauces kapena ngakhale zinyenyeswazi za mkate. Ndapeza kuti zowonjezera zowonjezera zowonongeka zomwe zikugwiritsidwa ntchito nthawi zambiri zimasowa, kotero ndikulangiza kuti ndikuwone bwino.

Kuwonjezera apo, nkhuku zina ndi turkeys zimakhala ndi msuzi kapena madzi omwe amafunika kuti "awononge" zomwe zingakhale zotetezeka kapena zosakhala bwino. Chizindikirocho chiyenera kufotokoza kupezeka kwa msuzi, kotero muyenera kulankhulana ndi wopangayo kuti adziwe ngati ali ndi gluten kapena ayi. Bete lanu yabwino ndi kusankha nkhuku zomwe sizinadzaza ndi msuzi kapena madzi ena.

Ndimapewa kusankha zakudya pa "wamaliseche" (ie, popanda kuika pulasitiki powaphimba) kuwonetseredwa pamakwerero a firiji, chifukwa ambiri amapepala ali ndi zakudya zokhala ndi zinyenyeswazi ndi zowonjezera. Mawonekedwe owonetsera ali ndi mafani kuti asunthe mlengalenga, ndipo mafanizanso akhoza kuwombera zinyenyeswazi pa nyama yamaliseche. Pamene mukukaikira, sankhani chinachake chisanadzepo.

Hamu Wopanda Gluten, Hot Dogs, Soseji, ndi Zanyama Zina

Pali malo ambiri omwe amaonedwa kuti ndi a gluten ku madera a US Food and Drug Administration's (FDA's) magawo 20 pa milioni, koma ena okhawo amawoneka kuti ndi "a gluten."

Agalu ambiri otentha amakhalanso opanda gluten mpaka 20 ppm, ndipo ena-monga agalu otentha a Applegate Farms-amanyamula chizindikiro chaulere. Mafakitale a pulasitiki ndi opanga ena amapanga nyama yankhumba ya gluten .

Samalani kwambiri ndi soseji. Masoseji ambiri ali ndi zinyenyeswazi monga mkate, choncho fufuzani malemba mosamala musanagule soseji, ngakhale kuti pali mankhwala osungunula opanda gudite kunja uko. Kuonjezerapo, ngakhale soseji yomwe mukuyiganizirayo sichiphatikizapo zakudya zowonjezera, zingakhale zopangidwa ndi zipangizo zomwe zimapangitsanso soseji zokhudzana ndi gluteni, choncho funsani za izo.

Pali zakudya zambiri zopatsa thanzi pamsika: Hormeni ndi Hillsshire Farms onse amapanga zakudya zopanda thanzi, ndipo zinthu zonse za Boar's Head ndizo zopanda thanzi. Komabe, muyenera kusamala ndi kusokonezeka komwe kumachokera ku makina opangira magawo omwe ali pamtengatenga, kotero kuti muteteze bwino ndikumangirira ndi nyama zomwe zisanayambe kusungidwa m'malo mogulitsa mankhwalawo kumbuyo kwake.

3 - Mkaka Wopanda Gluten ndi Zakudya Zamakina

Mkaka wambiri ndi zakudya zambiri za mkaka ndizosauka, koma monga nthawi zonse, pali zosiyana.

Mkaka wamchere - mosasamala kanthu kuti ndi wokhazikika, wokhazikika kapena ngakhale cream cream-ndi wopanda gluten. Komabe, zida zamakono sizikhala zotetezeka , ndipo muyenera kuyang'ana zosakaniza kuti mutsimikizire. Zakudya zopangidwa ndi mkaka, kuphatikizapo mkaka wambiri, sizitetezeka, chifukwa nthiti imapangidwa ndi balere.

Mtedza wobiriwira ndi wotetezeka, ndipo ndakhala ndi mwayi ndi Chobani ndi Fage brands. Mitundu yambiri ya yogurts-koma osati yonse-imakhalanso ndi gluten . Muyenera kuyang'ana zosakaniza kuti mutsimikizire. Ena yogurts amabwera ndi cookies ndi granola, ndipo muyenera kupewa izo.

Mlandu wa firiji pamsikawu umanyamula mazira, omwe alibe gluten , batala, omwe alibe gluten, ndi margarine, ambiri mwa iwo ndi opanda gluten (nthawi zonse onani zowonjezera margarine ndi kuchepetsa). Mudzapeza zinthu monga Kozy Shack tapioca pudding, yomwe imatchedwa kuti gluten.

Mafuta ena omwe amachokera mkaka (monga mkaka wa soya ndi mkaka wa amondi ) ndi amchere , ndipo ena sali. Khalani osamala kwambiri ndi jekeseni wopanda la gluten Mpunga Mpunga wa mpunga (womwe umapezeka mu gawo lachinyumba cha supermarket, osati la mkaka), pamene akugwiritsidwa ntchito ndi michere ya barele ndipo anthu ambiri amafotokoza momwe akuchitira.

Jibini la Gluten ndi Ice Cream

Mukamagula tchizi, zosankha zambiri ziyenera kukhala zotetezeka . Komabe, yang'anirani "tchizi" zotsuka mowa, zomwe zimawoneka ngati zatsopano pakati pa opanga tchizi. Kuwonjezera apo, opanga ochepa amagwiritsa ntchito tirigu monga chothandizira popanga tchizi, choncho muyenera kufunsa munthu yemwe akufuna kupanga ngati tizilombo tina tomwe timakhala otetezeka kapena ayi (izi zimakhala zovuta kwa iwo omwe ali makamaka kumvetsetsa kuti muzitha kusuta ).

Pomalizira pake, samalani ndi tchizi zomwe zadulidwa ndikuziika pamsika. Nthaŵi zambiri, kubwezeretsa uku kumachitika mu gawo la magawo omwe amapanga mapangidwe amodzi omwe antchito amapanga masangweji. Ndakhala wodetsedwa kwambiri ndi tchizi chobwezeretsedwa. Onetsetsani kuti tchizi zomwe zinali phukusi pamapangidwe-mungafunikire kugula zambiri kuposa momwe mukufunira, koma tchizi zimawombera bwino.

Pankhani ya ayisikilimu osungunuka , samalani ndi madzi oundana omwe ali ndi ma cookies, mtanda kapena maswiti opanda chitetezo (pano pali mndandanda wa maswiti opanda gluten ). Yang'anani zosakaniza ndi kupewa chilichonse chokhala ndi dzina la "gluten", "Cookies and Cream" kapena "Chocolate Chip Cookie Dough" ngati sichidziwika kuti ndi losauka.

Mwachiwonekere, masangweji a ayisikilimu amachoka pokhapokha ngati mutha kupeza zina zomwe zimatchulidwa mwachindunji kuti alibe gluten. Koma mungathe kugula zipatso za mazira ndi mazira ena a ayisikilimu omwe ali osasuka-mwachitsanzo - Nkhunda Yakuda Yamadzi Ndizovuta kunyumba kwathu.

4 - Mkate Wopanda Gluten, Zakudya Zosakaniza, Zoumba, ndi Pasitala

Pankhani ya mkate, mulibe chosankha koma kusankha pakati pa mitundu yosiyanasiyana ya mkate wosasuka. Mwamwayi, magolosi ambiri akusunga masiku ano amakhala ndi chakudya chosasunthika, ndipo mukhoza kuitanitsa pa intaneti kuti mupeze zomwe mumakonda.

Nthawi zambiri ndimayendetsa anthu omwe ali ndi matenda a chilliyumu ndi mphamvu ya gluten amadya mkate ndi zowonjezera zomwe zimamera tirigu kapena Einkorn tirigu (mtundu wakale wa tirigu). Musakhulupirire iwo. Ngati zopangira pa mkate zikuphatikizapo tirigu, musagule mkatewo - ndizovuta kuti mukudwala.

Zosakaniza Zopanda Gluten

Ngati mukuyang'ana zakudya zopanda chophika monga cookies kapena mikate yomwe nthawi zambiri imakhala ndi tirigu, mwachionekere muyenera kumamatira ku zinthu zopanda pake za gluteni. Apanso, tili ndi mwayi kuti masitolo ambiri amanyamula mavitoni ochepa omwe amakhala ndi gluten ndipo amatha kunyamula zinthu monga gluten-free bagel ndi ma gliten-free frozen sections.

Komanso, panopa pali mitundu yambiri ya gluten yomwe imapezeka kuti ikhale yowonongeka, pamodzi ndi mipiringidzo yambiri yamagetsi yomwe imatchedwa kuti gluten.

Opanga opanga angapo, kuphatikizapo kettle brand, amapanga chipatso cha gluten (makamaka makapu a mbatata opanda gluten ) ndipo amawatcha iwo monga choncho. Mudzapezekanso mankhwala ambiri a chimanga -osati a gluten.

Ngati mukufuna chinachake chokoma, ma candies ambiri amaonedwa kuti alibe gluten kwa magawo 20 pa milioni; onani mndandanda wa maswiti opanda gluten omwe amawoneka otetezeka.

Mbewu Yopanda Gluten, Pasitala Kusankha Kukula

Muli ndi zosankha zambiri pa mbewu ya gluten: Mankhwala ambiri tsopano akupanga zokondedwa, monga General Mills 'Chex, opanda gluten. Pano pali mndandanda wambiri womwe ndapanga ndi mbewu zopanda kusuta, kuphatikizapo ozizira, otentha, granola ndi mankhwala othandizira ana: Zosakaniza zaufulu za Gluten

Mofanana ndi mikate ndi zakudya zopanda phokoso, musagule chimanga pokhapokha ngati mulibe mchere wa gluten.

Zomwezo zimapita ku pasitala-ngati sizinalembedwe, sizimagula. Mwamwayi, pali mitundu yambiri ya pasta yomwe ilipo, mu kukula kwake ndi maonekedwe kuyambira fettuccine mpaka linguine.

Mungathe kusankha pasitala yopangidwa ndi chimanga, mpunga kapena mbewu zopanda thanzi zowonjezera , monga quinoa. Anthu ambiri ali ndi chikondwerero chomwe mumawakonda (muyenera kuyesera kuti mudziwe nokha), ndipo n'zotheka kupanga zakudya za pasitala zomwe zimawoneka ngati zochokera kumalo a gluten.

5 - Chakudya Chokonzekera Chosafuna Gluten: Zakudya Zowonongeka, Msuzi, ndi Zambiri

Ngati mukuyang'ana chakudya chamtundu wosasunthika wa gluten , mudzapeza chimodzi m'sitolo yanu yapamwamba yomwe imadziwika kuti Glutino yopanda zakudya. Glutino amapanga chakudya chokonzekera, monga Amy's Kitchen ndi Saffron Road, pakati pa ena ambiri opanga. Musagule chakudya chamtundu umodzi pokhapokha chitchulidwa "gluten-free" chifukwa chakuti zambiri zomwe sizinalembedwe zimakhala ndi zowonjezera.

Mukhozanso kupeza zakudya zowonongeka mu gawo lachinyumba cha masitolo omwe amadziwika kuti alibe gluteni-mwachitsanzo, ndawona "kuwonjezera madzi" mbale zowonjezera za Indian kapena Thai mu gawo la zakudya zamitundu wa sitolo. Chishchini cha Thai ndi chizindikiro chimodzi chomwe chimapanga zakudya zopanda thanzi zomwe mungadye ngati chakudya. Lotus imapanga mitundu yambiri ya gluten yodetsedwa mumasewero osiyanasiyana, ngati mukuyang'ana mofulumira.

Mazira a pizza okoma bwino amakhala ndi zakudya zambiri za pizza zosungunuka, kuphatikizapo mankhwala osokoneza bongo komanso ena omwe ali osasuka komanso opanda mchere. Malo ambiri ogulitsira malonda amakhala osachepera imodzi kapena ziwiri-m'sitolo yanga ya m'deralo, iwo ali mu gawo "lachilengedwe" lafriji la zakudya, lomwe liri losiyana ndi gawo lafriji nthawi zonse, koma malo ena amitolo amawaika mu gawo la pizza nthawi zonse. Yang'anani pozungulira iwo: mukhoza kudabwa ndi zomwe mumapeza.

Msupa Wampende: Zosankha Zambiri

Anthu amayamba kudya zakudya zopanda thanzi nthaŵi zambiri amadabwa kuona kuti zakumwa zam'madzi zam'chitini nthawi zambiri zimakhala ndi gluteni-ufawo umagwiritsidwa ntchito ngati wandiweyani, makamaka "mankhwala" a msuzi. Komabe, n'zotheka kupeza msuzi ndi zam'mimba zomwe zilibe mchere .

Progresso imapanga msuzi wopanda gluten, monga momwe zimakhalira ndi Pacific Natural Foods (zomwe zimapanga mapepala ake mabokosi, osati zitini). Ena opanga msuzi wokometsetsa, monga Zolemba za Bookbinders, amachititsanso msuzi wosasuka wa gluteni, koma muyenera kuwerenga malemba ndipo mwinamwake mukhoza kuyitanitsa kuti mudziwe zomwe ziri zotetezeka ndi zomwe siziri.

6 - Zakudya Zouma Zopanda Gluten: Zosakaniza Zakudya ndi Zakudya

N'zotheka masiku ano kugula zosakaniza zomwe zilipo zomwe mukuzifuna: zosakaniza zopanda chakudya cha gluten, zosakaniza zopanda mu gluten, mix mix pizza , gluten-free cake, mix-cookie mixes-mumatchula.

Ili ndilo gawo lina lomwe muyenera kutsimikiza kuti mugula zinthu zomwe zimatchedwa "gluten-free," popeza ngati simutero, mumakhala ndikugula ndi gluten.

Zophika Zakudya: Ambiri Ali Ndi Gluten, Koma Samalirani

Kuphika, nthawi zambiri mumafunikira zosakaniza zina osati kusakaniza kwaulere-komanso ndithu, anthu ena amafuna kuphika pachiyambi, popanda kusakaniza.

N'zotheka kupeza ufa wopanda gluteni womwe mungagwiritse ntchito popanga mapulojekiti anu, kapena mungagwiritse ntchito maulendo opanda pake a gluten. Mwachitsanzo, Bisquick tsopano imapanga kusakaniza kopanda kusamba kwa gluten. Makampani monga Bob's Red Mill ndi Arrowhead Mills amapezeranso mankhwala a ufa wopanda gluten.

Sungani kuti musankhe okha omwe amatchedwa "gluten-free" -kuwonongeka kwagluten kwa zopangidwa ndi ufa kungakhale koipa kwambiri, ndipo mumakhala otetezeka kwambiri ndi makina omwe akukumana ndi zolemba zaulere za FDA zosowa.

Zosakaniza monga wowuma chimanga , yisiti, ufa wophika, ndi soda nthawi zambiri ndizo zopanda thanzi, koma sizikupweteka kuyang'ana zogulitsa zomwe mukufuna kugula musanagule. Kuwonjezera pamenepo, malamulo omwewo ayenera kugwiritsidwa ntchito kwa kakale, kuphika chokoleti ndi zokometsera zina-zambiri ndizosauka, koma kawiri kawiri. Pamene ndikusowa shuga, ndimagwiritsa ntchito mankhwala a Domine Pure Cane, omwe amadziwika bwino achikasu, mapepala a navy ndi oyera.

7 - Malingaliro Opanda Gluten: Mafuta, Masamba, Kuvala Saladi, ndi Zodzoladzola

Kugula sauces ndi mavitamini opanda gluteni kungakhale konyenga-zambiri mwa mankhwalawa ali ndi zosakaniza za gluteni. Nthawi zina, zinthu zomwe simungaganize, monga soya msuzi, makamaka zimapangidwa tirigu.

Choncho, ndikupempha mlingo wathanzi wa "wogula samalani" pamene mukugula mavitamini ndi sauces. Nthaŵi zina, mudzapeza mankhwala omwe amawatcha "gluten-free," koma nthawi zambiri, muyenera kulankhulana ndi wopanga kuti muone ngati pali chinachake chopanda gluten kapena ayi.

Musakhale ndi vuto lalikulu kupeza msuzi wa tomato wopanda gluteni kuti mupite ndi pasita yanu ya gluten; Mitundu ingapo, kuphatikizapo Del Monte ndi Classico, perekani zosankha. Kuonjezerapo, Emeril's ndi Hidden Valley Ranch zonse zimapereka mankhwala a gluten opanda zovala , ngakhale muyenera kuyang'ana zowonjezera pa phukusi lirilonse kuti mutsimikizire kuti mukusankha kukoma kokwanira.

Pankhani ya ketchup, pali mitundu yambiri yosauka . Nsomba za chikasu za ku France zimatchulidwa ngati zosungunuka za gluten, monga nsomba zina zambiri . Zomwezo zimaphatikizapo msuzi wotentha: pali maulendo ambiri otentha a gluteni pamsika. Ngati mukusowa msuzi wa soya wosasuka , yang'anani ma kasupe a soya a Kikkoman kapena a San-J tamari, omwe ali opanda gluten, kapena kuti a FDA omwe ali ndi magawo makumi asanu ndi awiri pa miyezi imodzi, ndipo adzadziwika.

Pali chenjezo limodzi kwa iwo omwe ali opambana kwambiri ndi gluten kapena omwe amachitirana ndi vinyo wochokera ku gluten : pafupifupi mankhwala onsewa ali ndi vinyo wosasa. Ena a apulo cider a viniga, omwe ayenera kukhala otetezeka kwa anthu ambiri, koma ena mwa iwo akhoza kukhala vinyo wosasa-muyenera kuwona malemba kuti atsimikize.

Mafuta Opanda Gluten, Zosangalatsa: Sankhani Zosakaniza Zambiri

Mafuta ambiri, kuphatikizapo maolivi, mafuta a chimanga, mafuta a canola ndi mafuta ena apadera, amawoneka kuti alibe gluten. Komabe, n'zotheka kuyendetsa ma gluteni m'mafuta ena apadera-Ndinaona bokosi lamtengo wapatali la mafuta omwe asungunuka. Bote lanu labwino ndikumangiriza ndi mafuta odekha, ndipo amadzikongoletsa nokha ngati mukufuna zosiyanasiyana.

Izi zimatibweretsera zonunkhira. Zitsamba zatsopano ndi zonunkhira zomwe mungathe kugula mu gawo la zokolola za golosale zimakhala zotetezeka bwino, monga momwe ndingathere, ndipo ndimagwiritsa ntchito izi pokhapokha sindikukula zonunkhira zanga.

Ngati mukufuna kugula zonunkhira zouma, makampani ena amapanga zonunkhira zosasunthika za gluten , koma kwa makampani ena, kusokoneza kwa gluten ndi vuto (ena opanga amagwiritsa ntchito gluten monga chogwiritsira ntchito mu zosakaniza zonunkhira).

Mchere wofiira ndi tsabola ziyenera kukhala zopanda thanzi, koma samalani ndi mchere wobiriwirawo-ochepa amakhala ndi gluten (nthawi zina amawonekedwe a utsi, omwe amapangidwa ndi balere).

8 - Zakumwa Zopanda Gluten: Khofi, Tea, Sodasi, Zakumwa Zakudya, ndi Mowa

Ma sodas ambiri otchuka amaonedwa kuti alibe gluteni kwa magawo 20 pa milioni, kuphatikizapo mndandanda wamakono kuchokera ku Coca-Cola ndi Pepsi Co.

Mabala a zipatso ndiwonso opanda gluten chifukwa amapangidwa ndi zipatso zenizeni 100 peresenti. Chifukwa chake, timadziti ta malalanje ndi timadziti ta mandimu zomwe mumapeza mu mkaka ziyenera kukhala zotetezeka (ngakhale anthu ena ozindikira atsimikiza kuchitapo kanthu ndi mankhwala ena a lalanje).

Komabe, zakumwa za zipatso sizimakhala ndi zipatso zokha, ndipo mwina zimakhala ndi zakudya zopatsa thanzi-ngakhale kuti ambiri ali otetezeka, muyenera kufufuza ndi wopanga musanagule kuti muwone ngati ali otetezeka kapena osati. Ma smoothies ogulitsidwa mu gawo la madzi a zipatso amakhala ndi zinthu zovuta monga udzu wa tirigu kapena udzu wa barele, kotero muyenera kuyang'ana ma labels ndikugula smoothies omwe amalembedwa kuti gluten.

Ambiri a tiyi ndi amchere , ngakhale ma teas. Komabe, owerengeka ali ndi zakudya zowonjezera, kotero onani mndandanda kuti mukhale otsimikiza. Kofi yosasangalatsa ndi yabwino, koma khofi zamasamba sizingakhale zosasuka. Potsirizira pake, zakumwa zakumwa za khofi zimakhala zotetezeka ndipo zina siziri, kotero, muyenera kuyang'ana zitsulo. Ndili pa khofi, ndimapatsa latten kapena cappuccino, zonse zomwe zili ndi mkaka ndi espresso yokha.

Zakudya Zoledzeretsa za Gluten

Ngati mukugula mowa, muyenera kumamatira mowa wosasuka ; Mowa wina uli ndi balere, yomwe ndi chakudya cha gluten ndipo motere amakhala osatetezeka pa zakudya zopanda thanzi. Vinyo ayenera kukhala otetezeka (pokhapokha ngati muli ovuta); Nazi zambiri zowonjezera pa Is Wine Gluten? .

Pankhani ya kumwa mowa mopitirira muyeso , pali kutsutsana kwina ngati zakumwa zoledzeretsa zomwe zimachokera ku mbewu za gluten, monga whiskey ndi gin , zili zotetezeka kapena ayi. Anthu ambiri amafotokozera mowa kwa mowa wopangidwa kuchokera ku mbewu za gluten. Mwamwayi, rum , tequila ndi vodka ya gluten yopangidwa kuchokera ku mbatata kapena mphesa zonse ziyenera kukhala zabwino kuti amwe.

Chinthu china chofunika: muyenera kutsimikiza kuti osakaniza omwe mumagwiritsa ntchito zakumwa zanu ndizo zosapatsa ... ena sali.

9 - Zakudya Zakudya za Gluten, Zophatikizidwa

Ngati mukufuna kuti mutsogolere wotsogolere kuti mutenge nawo ku golosi, zakudya zamtundu wa gluten zikhoza kukhala zitsogozo kwa zomwe muyenera-ndipo musawonjezere ku ngolo yanu.

Zipatso ndi masamba

• Zipatso ndi ndiwo zamasamba zatsopano-zomwe zimagulitsidwa mu gawo la zokolola za golosale-ziyenera kukhala zopanda thanzi.
• Onetsetsani kuti zipatso za masamba ndi zamasamba zisanayambe kusungidwa ndi zowonjezera (kuphatikizapo mazira ndi zamzitini), zomwe zingakhale ndi gluten kapena kuti zisawonongeke. Pa iwo, onetsetsani kuti muyang'ane ma labeleni omwe ali ndi zowonjezera zokhudzana ndi gluteni kapena machenjezo omwe mankhwalawa anagwiritsidwa ntchito pamalo omwe adagawana nawo.

Zakudya ndi Nsomba

• Zakudya zatsopano, nkhuku ndi nsomba zomwe zilibe zinthu zina zotetezeka zimakhala zotetezeka ngati sizikhala zowonongeka pamsitolo (mtundu uwu wa gluten ukhoza kuchitika pamene zowonongeka zowonongeka zimayikidwa pafupi ndi zinthu zopangidwa muzenera, Mwachitsanzo).
• Onetsetsani mankhwala omwe asanakhalepo, monga hams, bacon, sausages ndi nyama chamadzulo, popeza ali ndi gluten kapena alibe.
• Ojambula ambiri amatchula mankhwala awo osakanizidwa opanda gluten, kotero amamatira ndi awo omwe ali ndi zotsatira zabwino.

Mkaka ndi Zakudya Zamatayi

• Mkaka watsopano wamchere, batala, yogurt yosalala, mazira atsopano ndi tchizi zambiri sizowonjezera.
• Zida zina zomwe zimapezeka mu mkaka, monga yogurts zokoma, kanyumba tchizi kapena puddings, zikhoza kutchedwa kuti gluten.
• Simungakhoze kuwerengera ayisikilimu kuti musakhale wopanda thou, ngakhale kuti alibe mankhwala odzola (chokoleti chip cookie mtanda). Khalani ndi chizindikiro monga Breyer's chomwe chimapanga mankhwala ake "opanda gluten."

Mkate, Zosakaniza, Zakudya, Zakudya ndi Pasitala

• Pafupifupi chirichonse chomwe mumagula m'magulu awa ayenera kutchulidwa mwachindunji "zopanda thanzi," kuphatikizapo zakudya, chakudya, ndi zakudya zopanda pake.
• Malo ogulitsira malonda ambiri amakhala ndi zakudya zochepa zowonongeka, ndipo zina-monga Whole Foods ndi Fresh Market zingadzitamande pafupipafupi-koma mungapeze kusankha kopambana pa intaneti.

Chakudya Chokonzekera

• Ingogula zakudya zokhazikika kapena ma pizza ozizira omwe amadziwika bwino "opanda gluten" -sitolo zazikulu zazikulu zimakhala ndi zisankho zabwino.
• Msuzi ambiri zamzitini ali ndi mchere wambiri, choncho yang'anani zosakaniza ndikugwiritsira ntchito zomwe zimatchedwa "gluten-free."
• Zikondwerero zamitundu m'masitolo ambiri nthawi zambiri zimakhala ndi zakudya zokonzeka zomwe sizilombo. Fufuzani zakudya za Thai ndi Indian zomwe zimatchulidwa "opanda-gluten."

Kusakaniza Zakudya ndi Zowonjezera

• Kusakaniza kulikonse kumene mumagula muyenera kutchulidwa mwachindunji "wopanda gluten." Kumbukirani kuti ufa wonyezimira (chinthu chofunika kwambiri pamasakani ambiri) chimapangidwa ndi tirigu, omwe ndi imodzi mwa mbewu zitatu za gluteni.
• Mukamagula zakudya zina monga buckwheat (omwe alibe gluten), soy ndi ufa wa mpunga, onetsetsani kuti iwo amatchulidwa kuti "gluten" (ena alibe otetezeka).
• Zakudya zambiri za kuphika, monga soda, shuga ndi kaka, zimaonedwa kuti ndi zopanda thanzi, koma nthawi zonse muyenera kufufuza zosakaniza kuti muzitsimikizira.

Mavitamini, Mavitamini ndi zonunkhira

Izi zikhoza kukhala malo osungirako zombo zam'madzi. Zambiri zomwe zili m'gululi zimakhala ndi zinthu zowonongeka, ndipo ngakhale mankhwala omwe amadzipangira limodzi monga zonunkhira angathe kugonjetsedwa kwambiri.

• Kwa zonunkhira, Spicely ndi otchuka a gluten, ndipo McCormick adzalongosola momveka bwino mankhwala alionse a gluteni, koma samayesa kuti awonongeke.
• Heinz ketchup ndi mpiru wa chikasu wa ku France amawoneka kuti alibe gluten, monga ena amodzi otchuka a salsa.
• Saladi kuvala kungakhale ndi gluten zosakaniza, ngakhale ambiri samatero. Zovala za saladi za Organicville ndizosawoneka za gluten.
• Osagula msuzi wa soya pokhapokha atatchulidwa mwachindunji "wopanda gluten."

Coffee, Tea, Soda, Zakumwa Zakumwa ndi Mowa

• Kafi yosasangalatsa ndi tiyi yakuda kapena yobiriwira ayenera kukhala wopanda gluten, koma mitundu yosakanikirana ingakhale yosagwirizana ndi omwe amatchedwa "gluten-free" kuti akhale otetezeka.
• Masewera otchuka kwambiri ku United States, kuphatikizapo Coke ndi Pepsi, amaonedwa kuti alibe gluten. Mazira a AriZona omwe ali ndi mabotolo amadzimadzi amatengedwa kuti alibe gluten, ndipo zambiri zakumwa zakumwa zimayesedwa kuti ndi zopanda thanzi.
• Madzi opangidwa kuchokera ku 100 peresenti zipatso ayenera kukhala opanda gluten, koma zakumwa zopangidwa kuchokera ku chipatso kuphatikizapo zowonjezera zina sizikhoza kukhala. Samalani makamaka ndi masamba a smoothies, chifukwa akhoza kukhala ndi tirigu ndi udzu wa barele.
• Muyenera kugula mowa wopanda gluten, popeza mowa wambiri umakhala ndi mankhwala otetezeka a gluten omwe amatchedwa "gluten-free".
• Vinyo amawonedwa kuti alibe gluten, ngakhale kuti muyenera kusamala ndi vinyo wokoma.
• Chakumwa chilichonse chosokoneza bongo (vodka, whiskey, bourbon, etc.) amaonedwa kuti alibe gluten ngakhale kuti amapangidwa kuchokera ku mbewu za gluten, koma anthu ambiri amamwa zakumwa zoledzera. Ngati ndinu mmodzi wa iwo, muyenera kumamatira mowa wosachokera ku mbewu za gluten, monga ramu kapena tequila, kapena ndi vodka yomwe imakhala yopangidwa kuchokera ku mbatata, mphesa kapena chimanga.

10 - Mawu ochokera

Kudya zakudya zopanda thanzi kungawoneke ngati ntchito yowopsya, makamaka ngati mwapezeka mwadzidzidzi ndi matenda a celiac kapena mphamvu yeniyeni ya gluteni ndipo mumayenera kusintha mofulumira. Palibe kukayikira kuti chakudya chimakhala ndi mpikisano wophunzira kwambiri.

Masiku ano, ambiri opanga makina otchuka amalemba zinthu za gluten, ndipo sitolo yanu yomwe mumaikonda ingatchule mankhwala otetezeka kupyolera mumakalata apadera pamasalefu. Zilembedwazo, kuphatikizapo mndandandawu, ziyenera kusintha mosavuta kusintha kwanu.

Ngati mukupeza kuti mukuvutika kuti mudziwe zakudya zomwe mungadye, funsani dokotala za kutumiza kwa munthu wodya zakudya zomwe zimagwiritsa ntchito zakudya zopanda thanzi.

> Chitsime:

> Celiac Disease Foundation. Kodi Ndiyenera Kudyani? Zolemba Zenizeni.