Kulakalaka chinachake chophwanyika? Pali chotukuka cha izo. Bwanji za chinachake chokoma? Pali chakudya chokwanira chachonso. Kuchokera ku chips ku maswiti kuti mukhale ndi thanzi labwino monga zipatso ndi ndiwo zamasamba, pali zakudya zopanda zakudya zowononga kwa anthu omwe amatsatira zakudya zopanda thanzi.
Ndipotu, zaka zingapo zapitazi zachititsa kuti anthu omwe ali ndi matenda a soliac, omwe ali ndi vutoli, asatengere zakudya zopatsa thanzi.
Zambiri mwazikudyazi zidzasunthika mosavuta mu thumba la chakudya chamasukulu, chikwama, kapena chikwama, pamene ena akhoza kuponyedwa m'galimoto ngati akufuna.
Zosakaniza Zatsopano
Kupeza zakudya zopatsa thanzi kumakhala kosavuta, ngakhale nthawi zina zimakhala zoletsa zakudya zopanda thanzi. Ndipotu, nthawi zina zimakhala zomveka kuti tilowe mu golosale kuti tikapeze chakudya chofulumira kusiyana ndi kupita ku malo odyera mwamsanga. Pano pali mndandandanda wa zomwe mungapeze mu supermarket yaikulu yomwe mungakondwere nazo pa thanzi lanu komanso mwamsanga:
- Nthaŵi zonse zipatso zatsopano zimakhala zosasuka. Komabe, ngati mutagula zipatso zomwe zadulidwa, monga mavwende kapena chinanazi, muyenera kutsimikiza kuti sitoloyo sinadule chipatso kumalo omwewo monga masangweji kapena kugwiritsa ntchito ufa. Kawirikawiri, izi ndizovuta kokha m'masitolo ang'onoang'ono, koma mukakayikira (ndipo ngati muli ndi chidwi kwambiri kuti muzitha kupeza gudeni ), mutenge zipatso zonse mumadziyesa, monga nthochi ndi malalanje.
- Mbewu yatsopano imakhalanso opanda gluteni-ndi mapanga omwewo monga zipatso. Amapanga zokometsera zabwino pamene amaphatikizidwa ndi hummus, yomwe imapangidwa kuchokera ku nyemba za garbanzo, mbewu za sesame, ndi zonunkhira. Koma onetsetsani kuti mugule chizindikiro cha hummus chopanda mchere. (Sabra ndi chizindikiro chimodzi chomwe chimati "gluten-free" pa chizindikiro chake.)
- Yogurt yopanda Gluten ndi njira yophweka, yathanzi, poganiza kuti mumadya mkaka. Ambiri- koma osati onse- ziwalo ndi zokometsera za yogurt zimayesedwa kuti ndizosala. Chobani ndi Cabot ndi zinthu ziwiri zoyamikira.
- Mafuta a mandimu a Gluten kapena mtedza wa gluten wopanda mtedza , wokhala ndi masamba kapena masamba a gluten, akhoza kukhala chakudya chokwanira, chokwanira kapena chamadzulo. Justin's nut butters ndi otchuka a gluten.
- Zitsulo zopanda chotupitsa za Gluten , monga Mitambo ya Mitundu ndi Larabars, pangani zakudya zosavuta kunyamula, zomwe mungathe kuzikweza m'thumba lanu. Pezani zokoma zomwe mumakonda ndikuzigula ochepa kuti nthawi zonse mukhale ndi manja amodzi mukalandira munchies.
- Kusakanikirana kwa mpikisano kungapangidwe kukhala mchere, kuphatikizapo mtedza wouma, zipatso zina zouma, ndipo mwina M & Ms (inde, ali otetezeka). Onjezerani kokonati ina ngati muli ndi vuto (Tiyeni tione kokonati ya Organic yomwe imatchedwa kuti gluten). Tumizani granola pokhapokha ngati alibe gluten .
Okonza, Chips, ndi Pretzels
Zakudya zambiri zomwe zimawoneka kuti ndizokamwa ndizochokera ku tirigu. Anthu onyoza, chips, ndi pretzels akudzaza sitima yowonongeka pamalo ogulitsa nthawi zambiri amakhala ndi tirigu, balere, ndi rye. Ngakhale makapu a mbatata samakhala ndi chitetezo chifukwa amatha kukhala ndi malungo a gluten kapena amatha kusokonezedwa ndi gluten .
Choncho, iwo omwe ali osasuka adzafunika kutulutsa mankhwala omwe amatchedwa gluten. Mwamwayi, pali ambiri omwe angasankhe kuchokera:
- Chipsu cha mbatata chopanda Gluten chimakhala chodziwika mu kanjira kakang'ono kokadya. Mitundu yodalirika ya gluten imaphatikizapo Kettle, Cape Cod, ndi Terra.
- Zilonda zam'madzi zopanda ulusi zimadzaza madalasi ambiri mumsewu wodyera chakudya. Fufuzani Chakudya Chayenera Kulawa Zabwino, Zakale Kumapeto kwa July, ndi Mitundu ya Food Mission, pakati pa ena.
- Zipopu za mulgrain zopanda Gluten zimapatsa chisangalalo, njira zabwino zogwiritsira ntchito zipangizo za mbatata kapena chimanga-inu mukhoza kupeza zipsu zopangidwa nyemba. Njira Yabwino, Zakudya Zakudya Zam'madzi za Mediterranean, ndi Eatsmart Zomwe zimakhala bwino ndizopopera zogwirira ntchito zambiri.
- Ma pretzels opanda utukutu amadziwika bwino ndi zakudya zamtundu wa gluten, choncho samalani kwambiri posankha phukusi lanu. Makampani ena, monga Snyder wa Hanover, amapanga pretzels opanda gluten komanso gluten. Ener-G ndi Glutino amapanga pretzels kwambiri, pomwe Gluten-Free Kitchen ya Tonya (yomwe imapezeka mu gawo lafriji) idzakwaniritsa kukhumba kwanu kwa pretzels zofewa.
- Anthu osokoneza ubongo amapita kutali kwambiri ndi ophika mpunga omwe amatha kukhala okhawo osakaniza (ngakhale mutatha kupeza mpunga wa mpunga mumatundumitundu osiyanasiyana). Fufuzani zamakina a Mary Crackers, Schar, ndi Sesmark.
Maswiti, Candy, ndi Ice Cream
Nthawi zina, zokometsera zokoma zokha zimakupangitsani kukhala okondwa ndikukupatsani mphamvu zowonjezera zomwe zimakulolani kuti mupange tsiku lonse. Popeza kuti maswiti, cookies, ndi zinthu zina zamasukali zili ndi zinthu zambiri, muyenera kusamala kwambiri ndi malo awo opanda gluten.
Koma uthenga wabwino ndi wakuti, kudya kwaulere kwa gluten kwachititsa opanga ambiri kuyesa ndikuyesa mapepala awo ndi zinthu zina zopanda thanzi. Pano pali phokoso:
- Zosankha zam'nyumba zosagwilitsidwa ndi Gluten zikuphatikizapo zokondedwa zowoneka-ndi-zoona monga Mkaka wa Mkaka wa Mkaka wa Ma Hershey (mwaukulu winawake) ndi Tootsie Rolls, kuphatikizapo zambiri. Onetsetsani kuti muyang'ane mndandanda wa maswiti omwe alibe gluten musanayambe kulowa, komabe, chifukwa zambiri zamasamba sizowonongeka (kuphatikizapo zambiri zomwe ziribe zowonongeka).
- Zosakaniza za chokoleti zam'mwamba zowonjezera sizowonjezera . Koma kachiwiri, si onse. Khola lomwelo limagwiranso ntchito kwa Hershey's Kisses .
- Mafuta ena ndi opanda gluten , makamaka Amtundu wa Glee omwe ndi Amtundu.
- Mafuta a ayisikilimu ena omwe alibe Gluten ali ndi mitundu yambiri yamakono ndi oonetsera. Samalani ndi ayisikilimu, popeza zosangalatsa zina zomwe zimawoneka kuti ndizosafota zimakhala ndi gluten. Vanila ya Blue Bell imabwera m'maganizo-ili ndi ufa wa tirigu. Pakalipano, zokoma zina zomwe zimakhala ndi gluten kwenikweni zimakhala zosasuka. Fufuzani Chikho cha Chokoleti cha ku Germany Gelato.
- Ngati mukuganiziranso ma cookies kapena zokolola zina zofanana, mwachiwonekere amafunika kukhala opanda mchere (ma cookies nthawi zonse amapangidwa ndi ufa wa tirigu). Malo ambiri ogulitsa zakudya tsopano amanyamula makasitomala amodzi opanda gluten komanso masitolo akuluakulu omwe ali ndi mizere yambiri yamakono mwina amapereka kusankha kwakukulu.
- Mitundu yambiri ndi zokoma za soda , timadziti tam'madzi , zakumwa zakumwa , komanso zakumwa za masewera ndizosauka.
Chakudya Chamadzulo, Khofi, ndi Zambiri
Zakudya zopanda chisudzo za gluten zingathe kunyamulidwa kuti zipite, ngakhale kuti ena angafune kuti azizizira. Koma ngati mukufuna kutenga chotupitsa pa ntchentche kuchokera ku chakudya chosala kudya kapena nyumba ya khofi, simudzakhala ndi njala chifukwa simudya maruteni:
- Zingwe zochepa zolimbitsa chakudya zimapereka mauthenga abwino a gluten -Chikupukuta-A, Chipotle, ndi Wendy ndi mabayi anu abwino kwambiri. Ngakhalenso malo odziwika bwino a gluten, kusokoneza kwa gluten ndiko ngozi yaikulu.
- Mtengo wa yogurt wosagwidwa ndi Gluten umapezeka mosavuta ndipo maketoni ambiri amatchulidwa kuti "alibe gluten." Chenjerani ndi kusokonezeka kwa kasitomala mumtengowo, koma ndizosavuta kuti wina atseke ndi kutaya cookie akugwera mu strawberries watsopano.
- Zimakhala zovuta kwambiri koma sizingatheke kuti mukhale otetezeka a ayisikilimu kuchokera ku ayisikilimu . Onetsetsani kuti zitsimikiziranso zowonjezera zakusangalatsa zomwe mumazikonda ndikukhala odziwa bwino kuti thupi lanu likuyipitsidwa.
- Kulamulira kwa gluten ku Starbucks kuli kovuta chifukwa mndandandawo sungaganize kuti china chilichonse chimapangidwira kumbuyo kwa kachipatala kuti kakhale wopanda gluteni. Komabe, zakumwa za khofi zili zotetezeka. Ndipo pafupifupi Starbucks iliyonse ili ndi zopsereza zokhala ndi phukusi zomwe zimatchedwa "opanda gluten."
- Dunkin 'Donuts ndizovuta kwambiri kwa iwo omwe ali opanda gluten. Makinawa satsimikizira kuti zakumwa zakumwa za gluten zilibe phindu, sizimapereka zakudya zopanda thanzi, ndipo zimakhala ndi chiopsezo chowonjezereka chokhala ndi mchere m'malo omwe pali kuphika.
Mfundo Yofunika Kwambiri
Kuwombera pomwe nthawi ya gluten nthawi zina imakhala yovuta. Mosiyana ndi abwenzi anu, simungakhoze kungotenga ma cookies kapena fries popanda kuchita khama kuti muwonetsetse kuti chotupitsa chomwe chili mu funso chili bwino. Koma mutadziwa kuti zakudya zomwe mumazikonda ndizomwe zilibe mchere, palibe chifukwa choti mukhale ndi njala. Ndipo pokonzekera pang'ono pokha, muyenera kukhala wokhutiritsa kwambiri chilakolako chokoma kapena cha mchere ndi chinthu chomwe chimagwirizanitsa zakudya zanu zopanda thanzi.