Tarisa usati wabibika uye shandisa mazano aya kuti ufare kune mushanyi asina guten
Kugadzirira kudya kwemaguten kune muenzi ane chirwere chechiliac kana kuti kugunun'una kweGluten ibasa rakakomba nokuti utano hwemuenzi huri pangozi. Dzidza kukosha kwekutarisa nemushanyi wako nezvekuti kana kwete iwe unofanira kuzvibika, uye wozoona kugadzirisa nekuchengetedza kwakachengetedza kushandisa.
Tarisa Usati Wapera Cook
Usati waisa mishandira yakawanda mukugadzirisa zvokudya zveguten kune mumwe wevaeni vako, tarisa nemuenzi uyo kuti ave nechokwadi chokuti vanonzwa vakasununguka kudya zvokudya zvakagadzirwa nomumwe munhu.
Zvokudya zvisina-gluten zvinoshamisa zvinonzwisisika nechepamusoro-kuru yekudzidza. Vanhu vazhinji vane chirwere chechiliac kana chisingaiti-celiac gluten sensivity vanoshamisika vanorwara pavanodya chiduku chiduku che gluten. Izvozvo zvingava chiyero chausingaoni, asi icho chingave chakaiswa mukona chekoji rako kana kuti pachirwere pane yako isina tsvimbo spaghetti.
Kuti uchengetedze kukuvadzwa kunorwadza, nguva dzose bvunza muenzi wako nezvenzira yakanakisisa yekuenderera mberi. Shamwari yako isina-gluten kana nhengo yemhuri inogona kukupa chiedza chemavara kuti chimugadzirire. Kana kuti, angakupa zita rezita rezvokudya zvakakanyiwa kuti uzvitenge kana imwe nzvimbo yekutora inotakura kudya kuti uronge. Anogona kungotaura kuti achaunza zvokudya zvake.
Usazvitora iwe pachako kana asingakwanisi kudya zvaunogadzirisa-hazvisi izvo zvinopikisa zvokudya zvako. Icho chaicho chinhu chaunoda chaunoda kuita kuti urambe wakasimba.
Kana Wakapiwa Chiedza cheGreen kuCheka
Paunenge uchitya gluten-isina, unofanirwa kuchengetedza gorosi, bhari, rye, uye oats akawanda.
Izvi zvinonyangadza nokuti izvi zviyo uye zvigadzirwa zvakagadzirwa kubva kwavari zvinowanikwa mune zvakawanda zvakagadzirwa nemapuranga. Asi usatya. Kana muenzi wako achikupa kuenda-mberi kuti umubike, tevera mirairo iyi kuti uwane kudya kwakachengeteka.
Imwe nzira yakasununguka, yakachengeteka inogona kusanganisira: nyama yakachena kana hove (yakabikwa pamucheka wakachena, wakabikwa, kana yakabikwa mune pani pamwe nemafuta emuorivhi kana kuti mafuta), mushonga mutsva nemafuta emuorivhi uye balsamic vhiniga, yakagadzirwa mabizi (steamed, yakabikwa, kana yakasanganiswa namafuta omuorivhi), imwe yakachengetwa starch (mbatata, chibage, quinoa, mupunga, kana kasha), uye michero mutsva ye dessert.
Nzira Yokugadzirira Sei Mutumire-Usina Mutariri?
Kuti ugadzire mushanyi asina guteni, tevera mazano aya:
- Pheka kubva pakutanga: Kuti urege kuvanza marara, shandisa zvizere, zvitsva zvinoshandiswa. Dzivisa "nyore" zvishandiso zvakadai semakwenzi emasanganiswa, soup inosanganiswa, masukisi akavhara mabhodhoro, mashizha, mashizha, uye mazamu, sezvo izvi zvingave zvine gluten-based ingredients. Tarisa uwandu hwezvokudya zve -gluten-zvekuchengetedza zvakachengeteka.
- Itai kuti mushanyi wenyu asingasunungurwe mukuronga kwenyu: Tora nguva yekuenda pamusoro pemenyu pamwe chete. Panove pane chimwe chinhu chinonetsa kuti anogona kuona nyore nyore kupfuura iwe unogona.
- Ingoshandisa chigadzirwa chemapakiti kana yakanyorwa kuti gluten-isina: Kana chidimbu chako chaunofarira chisina kunyorwa chisina kusununguka uye uri kushamisika kana zvakachengeteka, dana mutenzi wako uye mumurege ave mutongi. Cherechedza kuti gorosi-risina kureva kuti gluten-isina .
- Kana chimwe chinhu chiri nyore kuita kuti gluten-isasununguka, gadzirisa iyo nenzira: Somuenzaniso, shingairira kunamatira kune rumwe rutivi pane kuvaisa muhari. Shandisa souro-gluten-free kuti uite casserole yako.
- Dzivisa kusvibiswa kwepamusoro-soro mukicheni yako: Chenjerera kuti urege kugadzirira kudya kwe-gluten pane imwechete iyo inoshandiswa kugadzirira kudya ne gluten kunze kwekuti iyo yepamusoro yakanyatsocheneswa . Iva nechokwadi chekuti midziyo yako yakanatswa mushure mekugadzira zvokudya zvine gluten. Usashandise mapuranga akachekwa kana mapuranga kana zviputi zvehuni kuti uwane zvokudya zveguten-sezvo izvi zvinogona kubata zviduku zvinyorwa zve gluten.
- Cherechedza kunyange microscopic ye gluten: Somuenzaniso, haugone kuisa turkey ne-gluten-containing stuffing uye wobva wafunga kudya nyama "kunze" kune mumwe munhu asina gluten. Iwe haugone kuwedzera kunyange kaduku kaduku ka-gluten-rine seasoning mix pane chero iwe muhedheni wako-asina mhuka achadya. Uye iwe haugoni kudya nyama yemueni wako pane grill isina kumbocheneswa zvakakwana, uchifunga kuti iwe wakamboshandisa marinade asina kuchengeteka pairi (kana kunyange kugunzva hamburger bun).
- Dzivisa kusvibiswa kwepamuchinjikwa patafura: Somuenzaniso, chengeta mapepa ako ose nezvimwe zvinokonzera kusagadzikana, kana kuti zvinoshatisa kuvhara kwako kweguten. Chengeta chingwa kubva pamba yako yemueni uye kure nezvose zvinoshandiswa ndiro (zvisinei, zvimedu zvinogona kuwira muzvokudya zvisina guten). Dhadza tsvimbo itsva yehutori uye usarudze chete kushandisa kwevatenzi vako vasina-gluten.
- Tsvaga kune vamwe vaeni: Tsanangura kuti zvimwe zvekudya zvako ndezvekusagadzikana uye zvinoda kuramba zvakadaro. Hazvina mhosva kuti iwe unogadzirira sei zvakatarisa, kana umwe wevakashanyira ako achishandisa chipuni kubva paKasari akazadza kaKesari kuti azvisarudzire mamwe mbatatisi asina mbiriso, mbatatisi haisisiri gluten-isina.
- Ipa mueni wako kuratidzwa kwezvokudya uye kumumikidza kuti ashumire pachake pakutanga: Pawakagadzirira kudya, taura kuti chii chakachengetedzwa uye chisati chiri kune mushanyi wako asingasununguki. Zvadaro, ipai mueni wako mukana wekutora migove isati yadya chikafu chakasvibiswa nevamwe vaenzi.
- Kana mueni wako ari muenzi wenguva dzose, atenga zvimwe zvinhu zvisina kugadzirwa uye zvokudya kuti urambe uripo: Tarisa nemuenzi wako kuti aone kuti zvipi nezvipi zvinogamuchirwa zvinogamuchirwa, uye uzviise muimba yepamusoro cabinet kana kumashure kwefriji yako. Nenzira iyo, iwe unogara uine chimwe chinhu chine gluten-chisina kupa. Kunyange kana ichingova mazai echando uye cheese, inogona kunge yakagamuchirwa kune muenzi ane nzara.
- Kumbira mushanyi wako asingasviki kuti aunze zvokudya zvake: Vanhu vazhinji vanotevera zvokudya zvisina kudya-gluten zvechokwadi vanotya kukuvadza manzwiro avanodiwa pamusoro pezvokudya. Vamwe vanogona kudya zvokudya zvavanenge vachiziva zvichaita kuti varware, kuti vadzivise avo vanorwadziwa manzwiro. Kana iwe ukakwanisa kuzvidzivirira izvi nekuudza shamwari yako kana nhengo yemhuri yaunonzwisisa, uye kuti iye anofanira kuuya neyekudya kwake kana izvozvo zvichiita kuti awedzere kunetseka, iwe unenge uri kuita iwe mose.
Shoko Rinobva
Kubika kune mumwe munhu ane chirwere chechiliac kana kuti senzwi rejuten kunonyangadza, asi kunogona kuitwa nekuwanda kwekugadzirira. Kuteerera mitemo iyi kunogona kukubatsira iwe kugadzirisa shamwari yako kana nhengo yemhuri, uye inofanira kuita kuti mose muve vakasununguka pamusangano wenyu.