Zvibereko, miriwo, nyama, dairy uye zvakawanda zviyo zvose zvakachengeteka
Uri kushamisika kuti ndezvipi zvokudya zvisingabhadhari uye izvo zvisiri? Izvo hazvishamisi-kudya kwe-gluten kunonyanya kunetsa, uye gluten inogona kuvanda mune dzimwe nzvimbo dzisingatarisirwi.
Kana iwe uchingotanga kubuda pakudya, zvinonzwisisika kuti uvhiringidzike uye unototyamadzwa nemavara ezvokudya uye zvishandiso mazita. Zvechokwadi, kuchava nezvakawanda zvezvokudya izvo zvisingakwanisi kugadzirisa pane kudya kweguten-pasina. Zvisinei, kunewo zvakawanda zvekudya iwe unogona kudya.
Izvo zvinotevera, izvo zvandakaputsa mumasere mapfumbamwe (michero nemiriwo, nyama, mukaka nemichero yekurairi, chingwa uye zvokudya zvinopisa, zvinhu zvakaoma uye zvinosanganiswa, zvinodhaka, zvokudya zvakagadzirirwa uye zvinwiwa), zvinotsanangura zvaunoda kuziva Sarudza mishonga yakachengeteka munharaunda imwe neimwe, uye ikupei nemashoko akachengetedzwa akachengeteka uye zvigadzirwa.
Pakupedzisira, uchawanawo chidimbu cherwendo rwaunogona kudhinda uye kutora kuchitoro. Zvisinei, ndinokurudzira kuti uverenge kuburikidza netsanangudzo pamapeji apfuura kutanga, kuitira kuti iwe uve nepfungwa yakasimba yezvinhu zvokutenga uye chii chaunofanira kudzivisa. Zviri nyore chaizvo kuita kukanganisa, zvisinei.
Haunzwi sokuti iwe unoda kuziva zvose izvi usiku humwe-kune zvakawanda zvakabatanidzwa uye zvakanyanyisa pakudzidza. Asi uchitenda kana kwete, kutengesa zvokudya zveguten-ekupedzisira zvichava zvechipiri kwauri, uye iwe uchaziva chaizvo zvipi zvese zvinotenga pasina kudikanwa kutarisa kune urongwa.
1 - Zvibereko zveG Gluten-Nemichero
Kana iwe uchida michero mitsva nemiriwo, iwe uri muhombe: nekunyoresa zvishoma, vose havana gluten-vasina. Iwe unogona kuita zvose zvaunoda nemakroberiti, michero, miriwo nemiriwo unowanikwa mune chikamu chitsva chezvibereko zvekudya kwako.
Kune, zvisinei, nzvimbo shomanana umo kunyange michero inotengeswa muchikamu chezvibereko inogona kukubvisa.
Dzimwe nzvimbo dzinotengesa mitsara yemichero inoshandiswa ine zvimwe zvigadzirwa zvaunoda kutarisa. Nyaya yacho yakawanda isina-gluten, asi pane dzimwe nguva iwe unomhanyira pane chimwe chinhu chinopomerwa.
Mukuwedzera, zvitoro zvakawanda zvinotengesa michero yakakurwa mumidziyo. Usati watenga chibereko ichi, kaviri-chengeta pane vashandi vanozvicheka-mashomanana mashopu anoshandisa mutsara wekupa nokuda kweizvi, zvinoreva kuti chibereko chiri pangozi yekuputika kwepamuchinjikwa kubva kune sandwiches nemimwe michina yakaitwa ikoko. Nenzira yakanaka, iyi haisi dambudziko pane dzimwe nzvimbo dzezvitoro.
Pakupedzisira, kana iwe wakanyatsotarisa kutsvaga gluten, unogona kuona kuti zvimwe michero nemiriwo zvitsva zvinoratidza kuti zvinokonzera zviratidzo . Iwe hausi kufungidzira zvinhu-dambudziko ndiro gluten-kusvibiswa kwepurazi purazi pachayo.
Zvibereko zveGenutus-Zvisina Mbiriso uye Zvitsva uye Miti
Kazhinji michero yemaginha nemiriwo zvinonzi se-gluten-isina, asi zvimwe hazvi ... uye zvinowedzera, riskier chigadzirwa. Iwe uchazofanirawo kuverenga mavara kana kusangana nemugadziri kuti uone kana chimwe chigadzirwa chinoshandiswa mune imwe nzvimbo yakagoverwa kana pamigetsi yekugoverana yakagoverwa nemagadzirwa ane gluten.
Chimwe chezvinhu zvinokonzerwa nemichero uye miriwo yakasvibira (semuenzaniso, mazai akaomeswa kana mazai akaomeswa akaoma) zvinowanzochengeteka, asi unofanira kuverenga mabhii kana kuti taurirana nemuiti nemibvunzo pamusoro pezvinoita kuti gluten isasvike pakusvibiswa . Ndakamhanya kune imwe-yezvigadzirwa mishonga yakanyanyiswa yakagadzirwa uye yakaiswa pamigero iyo inoshandiswa kugadzirwa zvegorosi.
Zvibereko zvakasvibirira nemiriwo ine zvakawanda zvinoshandiswa (semuenzaniso, yakagadzirirwa kurutivi rwendefu) inogona kana kuti isingave yakachengeteka-zhinji ine gluten zvigadzirwa. Iwe unoda kutaurirana nemugadziri kuti uve nechokwadi.
2 - Nyama yeGluten-Free, Nyuchi, uye Hove
Kufanana nezvibereko zvitsva nemiriwo, nyama itsva nehove kazhinji zvinodzivirirwa pane zvokudya zvisina kuchena zve gluten. Izvi zvinosanganisira kudyiswa patsva kwemombe, nyama yenguruve, gwayana, chicken, turkey nehove panzvimbo yako yekudya zvekudya kana mucheki.
Zvisinei, iwe unoda kungwarira nyama uye huku kune zvimwe zvigadzirwa zvinoita kuti zvive zvakagadzirira-ku-kubika kana kugadzirira-kudya-zvidyo-zvizhinji zvezvi hazvive zvakachengetwa kudya pazvokudya, sezvo dare rinogona kushandisa risina kuchengeteka sauces kana kunyange zvingwa zvechingwa. Ndakawana kuti ruzivo pamusoro pemishonga iri mumigwagwa yakagadzirira-kushandiswa kakawanda inoshaikwa, saka ndinokurudzira kutungamirira zvakajeka.
Mukuwedzera, dzimwe huku uye turkeys dzinosanganisira muto kana mvura yakagadzirirwa "kuisa" iyo inogona kunge isina kana yakachengeteka. Iyo mavara inofanira kuzivisa kuvapo kwemukaka uyu, saka iwe unoda kutaurirana nemugadziri kuti uone kana ine gluten kana kwete. Bhuku rako rakanakisisa nderokusarudza huku dzino dzisingatakwi nemukaka kana zvimwe zvinodhaka.
Iniwo ndinodzivisa kusarudza nyama pa "vasina" (kureva, pasina kupfeka kwepurasitiki yakavadzivirira) kuratidzira mune firiji mhaka, sezvo dzakawanda zvezvirwere izvi zvinosanganisirawo zvokudya zvine zvingwa zvechingwa uye zvimwe zvinokonzera gluten. Zviratidzo zvinosanganisira mafungu kuti aendese mhepo yakapoteredza, uye vafudzi vanogonawo kuputira makumbo asina kusvibisa pane nyama yako yakashama. Kana usina mubvunzo, sarudza chimwe chinhu chisati chaiswa.
Hamu yeG Gluten-Huru, Huru Dzai, Mheji, uye Mamwe Mhuka Zvimwe
Kune huwandu hamaHamu dzinonzi gluten-isina kushandiswa kuU.S. Food and Drug Administration's (FDA's) tsanangudzo yezvikamu makumi maviri nemamiriyoni, asi vamwe chete vanoratidzika kunge vakanyatsorondedzerwa kuti "gluten-isina."
Imbwa dzakawanda dzinotyisa zvakare dzine gluten-dzisina 20 ppm, uye dzimwe-kufanana neApplegate Farms 'imbwa dzinopisa-chaizvoizvo dzinotakura tsamba isina gluten. Applegate Farms nevamwe vanogadzirawo vanoitawo bhakoni isina guten .
Iva nehanya zvakanyanya nemaseji. Maseji akawanda ane zvigunwe zvechingwa sezadza, saka chengetedza mavara kunyatsotanga kutengesa masikisi, kunyange zvazvo kune mamwe mabheji asina mbiriso ane guteni kunze uko. Pamusoro pezvo, kunyange kana musero uri kufunga nezvawo hauna kusanganisira zvinokonzera gluten, zvinogona kunge zvakagadzirwa nemidziyo iyo inoshandisa marusi ane gluten, saka bvunza pamusoro pazvo.
Pane zvakawanda zvekudya zvinokonzerwa ne-gluten pamusika: Hormel neFirshireshire Farms zvose zvinogadzira zvinyorwa zvisingabviri-kudya, uye zvese zveBoar's Head zvinokonzerwa ne-gluten. Zvisinei, iwe unofanirwa kuchenjerera kusvibiswa kwepamusoro-soro kunogona kubva pamagetsi ekugoverana pamwe chete pamunhare wepain, kuitira kuti bheji yako yakanakisisa ndeyokunamatira nemafuro akachengetwa kare pane kuva nechigadzirwa chakakonzerwa kumashure.
3 - Gluten-Free Milk uye Dairy Products
Kazhinji mukaka nemishonga yakawanda-yakagadzirwa nemakwenzi ndeyemaguten-asiri, nguva dzose, pane zvimwe.
Bhiza rakasviba-pasinei nokuti rinogara riripo, rakadzika kana kunyange rinorema-is gluten-isina. Zvisinei, mazamu anovhenekera, zvisinei, angave asingachengeteki , uye iwe uchada kutarisa zvigadzirwa kuti uoneke. Mikaka yemukaka yakasvibiswa, kusanganisira mukaka wakaoma, hauna kuchengetedzwa, sezvo marara anoitwa nebhari.
Goroti yakasviba yakachengeteka, uye ndakave neropafadzo neChobani uye Fage brands. Mazhinji yogurts anofadza-asi kwete ose-anewo gluten-asina . Iwe uchada kutarisa zvigadzirwa kuti uve nechokwadi. Mamwe yogurts anouya nekiki ne granola, uye iwe unofanira kudzivisa izvo.
Iyo firiji nyaya padhipatimendi inotakurawo mazai, ayo ane gluten-asina , bhuru, iyo isina-gluten-free, uye margarine, akawanda acho ari gluten-asingabhadhari (nguva dzose chengetedza zvinoshandiswa mararine uye kupfupika). Iwe uchawanawo michina yakadai seKozy Shack tapioca pudding, iyo inonzi marita-asina.
Mimwe mikaka inoshandiswa mumukaka (yakadai semukaka we soyamu uye mukaka wemamondi ) haina gluten-isina, uye dzimwe haisi. Iva kunyanya kuchenjerera gluten-isina-yakanyorwa Rairy Dream rice mukaka (inowanika mune zvakaoma-chikamu chikamu chesafarisi, kwete chikamu chechizi), sezvo ichichishandiswa nema enzyme ebhari uye vanhu vazhinji vanorondedzera kugadzirisa nayo.
Gluten-Free Cheese uye Ice Cream
Paunenge uchitenga chezi, zvakawanda zvingasarudzwa zvinofanira kuva zvakachengeteka . Zvisinei, tarisira "nyoka-yakashambidzwa" cheeses, iyo inoratidzika seyo fad itsva pakati pevanoita cheese. Mukuwedzera, vashomanana vanogadzira gorosi sevanokuvadza pavanenge vachiita chechi, saka iwe unoda kutaurirana nemuiti chaiyo kuti uone kana imwe bhisiu ye bleu yakachengeteka kana kwete (izvi zvinowanzova dambudziko chete kune avo vari kunyanya kunetseka kutevera gluten ).
Pakupedzisira, chenjerera chesi yakatemwa uye yakadzoserwa kune mumwe munhu. Muzviitiko zvakawanda, kuchinja uku kunowanikwa muchikamu chemaini pamapuranga ekucheka akafanana apo vashandi vanoita sandwiches. Ndave ndakanyanyisa kubatwa nechechi yakadzoka. Tarisa panzvimbo yekuti cheese yakanga yakaiswa pamakona-iwe unofanirwa kutenga zvakawanda zvayo kupfuura iwe unoda, asi chesi inosunungura zvakanaka.
Munyaya ye -gluten-isina ice cream , chenjerera mazaya echando ane zvinyorwa zvekiki, bundu kana kuti candy isina kuchengeteka (iyi ndiyo marusi e-gluten-asina mahwendefa ). Chengetedza zvinoshandiswa uye udzivise chero chinhu chine zita re-gluten-rinonzwika se "Cookies neCream" kana kuti "Chocolate Chip Cookie Dough" kunze kwokuti yakanyatsorondedzerwa nejuten-isina.
Zviri pachena kuti ice cream sandwiches iri kunze kunze kwekuti iwe unogona kuwana izvo zvakanyorwa zvakanyanyiswa kuti gluten-isina. Asi iwe unogona kutenga michero yakaoma yakawanda uye imwe ice cream inobata iyo isiri-isina-semuenzaniso, Dove Ice Cream Madiki mashomanana ndezvokudya mumba medu.
4 - Zviratidzo zveGluten-Zvisina Mbiriso, Zvokudya, Zvokudya, uye Pasta
Kana zvasvika pachingwa, hauna chokusarudza asi kusarudza kubva pakati pemarudzi akasiyana-siyana e-gluten-free bread brands. Nenzira yakanaka, mabhizinesi mazhinji anochengetedza mazuva ano anotakura chingwa chisina kusarudzwa, uye iwe unogona kuraira paIndaneti kuti uwane zvaunofarira.
Ini nguva nenguva ndinomhanya kune zvirevo zvekuti vanhu vane chirwere chechiliac uye kushushikana kweGluten vanogona kudya chingwa nemishonga yakadai yakasimwa gorosi kana Einkorn gorosi (iyo yekare yegorosi). Usavatenda. Kana zvidimbu zvechingwa zvinosanganisira gorosi, usatenga chingwa ichocho -zvinonyanya kukuita kuti urware.
Gluten-Free Snacks
Kana uri kutsvaga kubika zvakagadzirwa sekikiki kana zvingwa zvinowanzove zvine gorosi, iwe pachako unofanira kuisa pane zvinyorwa zvisingabhadhari zvakanyorwa. Zvakare, tine ruzivo kuti mabhizimisi mazhinji anotakura zvishoma maekisi e-gluten-asina maokie uye angatotakura zvinhu zvakadai sejuten-isina bhanza uye makwande ane gelen-asina mahwindo mumagetsi awo.
Uyezve, pane iye zvino zvakasiyana-siyana zve -gluten-free pretzels zviripo zvekudya, pamwe nemishonga yakasiyana-siyana yakanyora inonzi gluten-isina.
Vazhinji vanogadzirwa, kusanganisira Kettle brand, vanoita zviputi zvisina gluten (kunyanya mbatatata asina mbatata ) uye vanozviti iwo akadaro. Iwe uchawanawo maruva akawanda e -gyten-asina mahwanda chibage- tarisa kune avo vakanyorwa zvakanyanyiswa kuti guten-isina.
Kana iwe uchida chimwe chinhu chinotapira, mavara akawanda anonzi gluten-asina zvikamu makumi maviri nemamiriyoni; ona mutsara we-gluten-isina mahwendefa kune avo vanofunga kuti vakachengeteka.
Mbeu yeG Gluten-Free, Pasita Zvisarudzo Kuvandudza
Unenge uine zvisarudzo zvakawanda kana zvasvika kune guten-free-cereal: maruji makuru akawanda ari kuita zvinodiwa, zvakadai seGeneral Mills 'Chex, isina gluten. Heino urongwa huwandu hwandakave narwo rwakawanda rwezviyo zvisina-gluten, kusanganisira kupisa, kupisa, granola uye nevana-zvigadzirwa zvemashoko : Gluten-Free Cereal Options
Sezvo nechingwa uye kudya, usatenga zvingwa kunze kwekuti zvakanyatsoratidzwa gluten-isina.
Izvo zvinoenda kune pasta-kana isina kunyorwa seguteni-isina, usaitenga. Nenzira yakanaka, kune zvakawanda zvekusarudza-pasta zvisarudzo zvinowanikwa, mumasikirwo uye maumbirwo akasiyana kubva ku fettuccine kusvika kunguine.
Iwe unogona kusarudza pasta yakagadzirwa kubva muzviyo, mupunga kana zvimwe zvisingawanzoreki zvisingabhadhari , zvakadai sequinoa. Vanhu vazhinji vane mararamiro aunoda (iwe unoda kuita zvimwe kuedza kuwana wako), uye zvinokwanisika kugadzira pasta ndiro inonaka sezvinoita gluten kubva pakutanga.
5 - Zvokudya zvakagadzirwa neGuten-Free: Zvokudya zvakasviba, Sopfu, nezvimwe
Kana uri kutsvaga kudya kwemanheru kusinganzwisisiki, iwe unenge uchitsvaga kuwana imwe muchitoro chako chepamunharaunda chakanyatsoratidzwa kuti gluten-isina-Glutino inogadzira zvimwe zvokudya zvakagadzirwa, sezvakaita Amy's Kitchen uye Saffron Road, pakati pevamwe vanogadzira zvimwe. Usatenga kudya kwechando kunze kwekuti yakanyatsotsanangurwa "gluten-isina," sezvo vazhinji veavo vasina kunyorwa vane zvinokonzera gluten.
Iwewo unogona kuwana zvimwe zvekudya zvakagadzirirwa mune chikamu chakaoma-chezvinhu zvesafarisi zvinonzi maruti-pasina-semuenzaniso, ndakaona "kungowedzera mvura" yakagadzirwa neIndia kana yeThai ndiro mune zvemadzinza ezvokudya chikamu yechitoro. Thai Kitchen ndiyo imwe marikisi inoita zvimwe zvekudya zvisina guten zvaungadya sezvokudya. Lotus inogadzira mhando dzakasiyana dzakasiyana-siyana dzemaguten-free ramen noodles mumararamiro akasiyana-siyana, kana uri kutsvaga kudya kunokurumidza.
Mazai pizza anovhenekesa ane zvakawanda zvekudya zvisina mazai ezveshu, zvinosanganisira products vegan nezvimwe zvinonzi gluten-free and casein-free. Zvinyorwa zvakawanda zvinotenga zvigadzirwa zvishoma kana chimwe chezvizvi-muchitoro changu chemukati, ivo vari mu "natural" zvokudya firiji chikamu, chinoparadzaniswa nefriji yeharaferi nguva dzose, asi mamwe mabhuku anoaisa muzvikamu zvepayipi zvemafriji. Tarisa kumativi ose: iwe ungashamisika pane zvaunowana.
Canned Soups: Zvinokwana Options Available
Vanhu vatsva kune zvokudya zvisina kuchena-gluten vanowanzoshamiswa kuziva kuti tsika dzakagadzirwa nemasikini emakinha dzinowanzova ne gluten-upfu hunoshandiswa sehutema, kunyanya mu "cream" mishonga yemaspiti. Zvisinei, zvinoita kuti uwane mamwe mashizha uye mabhokisi ane mashizha asina guten-asina .
Progresso inoita mimwe midzi isina gluten, sezvinoita Pacific Natural Foods (iyo inotakura mapepa ayo mubhokisi, kwete makani). Vamwe vanoita gourmet soup, zvakadai seBookbinders Specialties, vanoitawo dzimwe sarudzo dzisina guten, asi iwe unofanira kuverenga mabhesi uye zvichida kuita mamwe mafoni kuti uone kuti chii chakachengeteka uye chisingaiti.
6 - Zvigadzirwa zveGluten-Free Dry: Baking Mixes and Supplies
Zvinogoneka mazuva ano kutenga kusanganiswa kwechipi nechipi chero chinhu chipi zvacho chakabikwa iwe unoda: kusanganiswa kwechingwa che gluten, maruten-isina muffin mixes, gluten-pasina pizza yakasanganiswa , gluten-isina mavhengi emakungu, mavhengi emakwenzi asina gluten-unozvitumidza.
Iyi ndiyo imwe nzvimbo inofanirwa kuva nechokwadi chekutenga chete michina yakarongwa "gluten-isina," sezvo iwe usingaiti, iwe unenge wava kuda kutenga chimwe chinhu ne gluten mairi.
Zvokugadzira: Vakawanda Vanokudzwa-Vasina Hanya, Asi Ngwarirai
Kubika, iwe unowanzoda zvinoshandiswa kune zvimwe kunze kwekusanganiswa kwe-gluten-uye zvechokwadi, vamwe vanhu vanoda kubika kubva pakutanga, pasina kusanganiswa.
Zvinoita kuti uwane pfumbu isina futi yakagadzikana inogona kushandiswa pamapurogiramu ako ekubikira, kana iwe unogona kushandisa ruzha rwomunhu mumwe nomumwe. Semuenzaniso, Bisquick iko zvino inogadzira kusanganiswa kwekugadzira kusagadzika. Makambani akadai saBob's Red Mill uye Arrowhead Mills anopawo pfumbi dzisina mafuta ye gluten.
Ingova nechokwadi chekusarudza chete avo vakanyorwa kuti "gluten-isina" -kusvibiswa kwegluten yezvigadzirwa zveupfu kunogona kunge kwakaipa kwazvo, uye iwe uchava wakachengeteka wakanamatira nemhando dzinosangana neDAA's gluten-free labeling requirements.
Zvimwe zvakadai semashizha ezviyo , mbiriso, kubika, uye kubika soda zvinowanzove zvisina gluten, asi hazvikuvadzi kutarisa zvinhu zvakagadzirwa nevashamba vasati vatenga. Mukuwedzera, mutemo iwoyo unofanirwa kushandiswa kwekocoa, kubika chokoti nezvimwe zvinonhuwira-dzakawanda zvisina gluten-pasina, asi kaviri cheka. Apo ini ndichitsvaga shuga, ndinoshandisa Domino Pure Cane Sugar, mujaya anozivikanwa, navy uye white package.
7 - Zviratidzo zveG Gluten-Mafuta: Mafuta, MaSuceka, Kupfeka Saladhi, uye Zvinonhuwira
Kutenga sauces-zvisina mahwanda uye makodhi zvinogona kunge zvakanyengedza-zvizhinji zvezvinhu izvi zvine gluten zvigadzirwa. Mune zvimwe zviitiko, zvigadzirwa zvausingafungi kuti usafungidzire, zvakadai sa soy sauce, chaizvoizvo zvinowanzoitwa negorosi.
Nokudaro, ndinokurudzira chiitiko chine utano che "mutengi chenjerera" apo uri kutengesa zvinodhaka uye sauces. Mune zvimwe zviitiko, uchawana michina yakanyorwa "gluten-isina," asi muzviitiko zvakawanda, unoda kutaurirana nemugadziri kuti uone kana chimwe chinhu chiri gluten-isina kana kwete.
Iwe haufaniri kunge uine dambudziko rakawandisa kuwana gluten-isina tomate muto kuti uende ne pasta yako isina-gluten; mhando dzakasiyana-siyana, kusanganisira Del Monte neClassico, inopa mazano. Mukuwedzera, Emeril's uye Hidden Valley Ranch zvose zvinopa gluten-isina saladi yekugadzira michina, kunyange iwe uchida kutarisa zvishandiso pane imwe papeti kuti uve nechokwadi kuti uri kusarudza kunaka kwakachengeteka.
Kana zvasvika kune ketchup, kune marudzi mazhinji e-gluten-asina . French'sard mustard inorondedzerwa seGluten-isina, sezvakangoitawo mamwe mapepa . Izvo zvinoenda kunopisa muto: kune mafuta akawanda anokonzera kusaruka pamusika. Kana uchida gluten-free soy sauce , tarisa maKukkoman kana San-J tamari-style soy sauces, ayo asina gluten-asina mahwendefa makumi maviri nemazana maviri eDFA anoenderana nemitemo yemamiriyoni, uye acharatidzwa saizvozvo.
Pane chiyeuchidzo chimwe kune avo vanonyanya kutarisa kune gluten kana kuti vanoita sei kune gluten-based vinegars : zvinenge zvose izvi zvinokonzerwa nemidziyo ine vhiniga yevamwe. Mamwe acho aple cider vhiniga, iyo inofanirwa kuchengetwa zvakakwana kuvanhu vazhinji, asi imwe yacho inogona kuva yevhiniga yezviyo-iwe uchada kutarisa mavara kuti uve nechokwadi.
Gluten-Free Mafuta, Zvinonhuwira: Sarudza Zviduku Zvikuru
Mafuta akawanda, kusanganisira maorivhi, maoriji ega, mafuta e-canola nemamwe mafuta anokosha, anonzi gluten-asina. Zvisinei, zvinobvira kukamhanya nejuten mune mamwe mafuta anokosha-ndakaona chipo-boxed yakavhenganiswa mafuta omuorivhi munguva pfupi yapfuura yakanga ine gluten. Bheji yako yakanakisisa ndeyokunamatira nemafuta oga, uye unozvivhenekera iwe pachako kana uchida zvakasiyana-siyana.
Izvo zvinotiendesa kune zvinonhuwira. Mishonga matsva nezvinonhuwira zvaunogona kutenga muchikamu chezvibereko zvegoroka zvakachengeteka zvakakwana, sezvandinogona kutaura, uye ini ndinoshandisa izvi chete apo ini ndiri kukura zvinonhuwira zvangu.
Kana ukasarudza kutenga zvinonhuwira zvakaoma, mamwe makambani anogadzira zvinokonzerwa nezvinonhuhwirira zve-gluten , asi kune mamwe makambani, gluten-kuputika-kusvibiswa dambudziko (vamwe vashandisi vanoshandisa gluten sechinhu mune zvimwe zvinonhuwira zvinosanganiswa).
Munyu wakaoma uye pepper inofanira kuva gluten-isina, asi tarisira kune iyo yakasviba yakagadzirwa-saluten (dzimwe nguva ine mukana wekusvuta utsi, inoitwa nebhari).
8 - Zviroro zveGututen-Free: Kafi, Tea, Sodasi, Zvinyorwa Zvokudya, uye Doro
Mazhinji emakodhi anozivikanwa zvikuru anonzi gluten-asina zvikamu makumi maviri pamamiriyoni, kusanganisira mazita mazhinji kubva kuCoca-Cola naPepsi Co.
Muchero wezviberekowo ndeye-gluten-pasina kupa iyo yakaitwa ne 100 muzana michero chaiye. Nokudaro, jisi rearangi nemamwe majeiri eucrisyasi aunowana mumugwagwa weizi inofanira kunge yakachengeteka (kunyange vamwe vanhu vane hanya vanopika vachiita mamwe majisi eorangi).
Zvimwe zvinwiwa zvezvibereko, kune rumwe rutivi, hazvina kuitwa zvizere nemichero, uye zvingangodaro zvine zvimwe zvinokonzera gluten-kunyange zvazvo vazhinji vacho vakachengeteka, iwe unofanira kutarisa nemuiti usati watenga kuti uve nechokwadi kana vakachengeteka kana kwete. Smoothies inotengeswa muchikamu chemuti wezvibereko dzimwe nguva ine zvinetso zvinokanganisa segorosi uswa kana bhari uswa, naizvozvo iwe uchada kutarisa mabhii uye utenge chete smoothies inonzi maruti.
Yakawanda yei ndiyo gluten-isina , kunyange teas dzakashamisika. Zvisinei, mashomanana ane zvinokonzera gluten, saka chengeta urongwa kuti uve nechokwadi. Kahawa isina kufara yakaisvonaka, asi kaffeffe inenge isina kunaka ingasave ine gluten-isina. Pakupedzisira, mamwe akabatanidza kawa dzewaini dzakachengeteka uye dzimwe dzisiri, saka zvakare, iwe unoda kutarisa zvinoshandiswa. Apo ini ndiri pane imwe imba yekhofi, ndinorayira latté kana cappuccino, zvose zvine mukaka uye espresso chete.
Zvidhakwa Zvisina Mwero zveGluten
Kana uri kutengesa doro, unoda kunamatira newaini isina gluten ; Mimwe doro ine bhari, iyo ihoyo yeguten uye naizvozvo isina kuchengetedza pane kudya kwe-gluten. Waini inofanira kuchengetedzwa (kunze kwekuti iwe unonyanya kufunga); heino mamwe mashoko akawanda pamusoro pewaini Wine Gluten-Free? .
Kana paine kuuya kwewaini isina guten , kune dzimwe nharo pamusoro pekunge doro rinodhaka rinobva mumaguta e gluten, akadai se whisky uye gin , rakachengeteka kana kwete. Vanhu vazhinji vanoratidzira kugadzikana kune doro rakagadzirwa kubva kumaguta e gluten. Nenzira inofadza, rum , tequila uye vodka isina gluten-yakasununguka kubva kumatezi kana mazambiringa zvose zvinofanira kunge zvakakosha kunwa.
Imwezve chinhu: iwe unoda kuve nechokwadi kuti vamwe vavakanganisi vamunoshandisa pakunwa kwenyu ndeye-gluten-vasina ... vamwe havakwanisi.
9 - Gluten-Free Food List, Yakagadziriswa
Kana iwe uchida mutungamiri anobatsira kuti atore newe kuenda kuresitoro, urongwa urwu rwezvokudya zvisina guten zvinogona kushanda semutungamiri wezvaunofanirwa-uye haufaniri-kuwedzera kune yengoro yako.
Zvibereko nemiriwo
- Zvose zvitsva nemiriwo-izvo zvinotengeswa muchikamu chezvibereko zvegoroka-zvinofanira kunge zvisina kugadzikana-zvisina.
- Cherechedzai zvakapetwa muchero nemiti yemichero nemiti inopfuura imwechete (kusanganisira firiza uye zvinhu zvakagadzirwa nemakedheni), izvo zvingave zvine gluten kana kuti zvive pasi pekusvibiswa kwepamberi mukugadzirisa. Pamusoro peiyo, iva nechokwadi chekutarisa mavara ezvinokonzerwa ne gluten kana kuti kunyeverwa kuti chigadzirwa chacho chakashandiswa munzvimbo yakagoverwa.
Nyama nehove
- Zvokudya zvitsva, huku uye hove zvisina zvimwe zvinoshandiswa zvakachengeteka kana zvikasachengetedzwa ne-gluten-yakasvibiswa-muchitoro (iyi inonzi gluten inowanikwa inogona kuitika kana tsvina yakachena inowanikwa pedyo nemiti yakagadzirwa mumagetsi egirazi, semuyenzaniso).
- Cherechedzai zvakagadzirwa kare, zvakadai saHama, bhakoni, sausage uye nyama yechingwa, sezvo zvingave kana zvisingabviri ne gluten.
- Vatengi vakawanda vanotaura maitiro avo anogadzirwa nenyama gluten-asingasunungurwi, saka batanidza kune avo kuti zvive nani.
Milk uye Dairy Products
- Mushando wakachena wekaka, bhotela, yogurt yakasviba, mazai matsva uye mazhinji maruva ane gluten-asina.
- Mimwe mimwe michina inowanikwa mune chikamu chechizi, yakadai seyakashambadza yogurts, cottage cheese kana puddings, inogona kunyorerwa gluten-isina.
- Iwe haugoni kuverenga pane ice cream kuti ive gluten-isina, kunyange kana isina ine pachena gluten ingredients (chocolate chip cookie dough, somuenzaniso). Gara nechinzvimbo chakadai seBreyer's inonyora michina yayo "gluten-isina."
Zvingwa, Zvokudya Zvokudya, Zvokudya, Keke uye Pastas
- Munenge chero chinhu chipi zvacho chaunotenga mumakamuri aya chinofanira kunyatsorondedzerwa kuti "gluten-isina," kusanganisira zviyo, chingwa, uye zvokudya zvekudya.
- Nzvimbo dzakawanda dzezvitoro zvinotakura zvishomanana zvezvinyorwa izvi zvisina-gluten, uye zvimwe-zvakadai se Whole Foods uye Fresh Market zvinogona kuzvikudza zvakasarudzwa-asi unogona kuwana sarudzo yakanakisisa paIndaneti.
Zvokugadzirira Zvokudya
- Ingotenga kudya kwemanheru kana ma pizza akaomeswa zvakanyatsoratidzwa "gluten-pasina" -mashamba makuru makuru anotakura zvakanaka.
- Mishonga yakawanda yemakidheni ine gluten, saka chengetedza zvigadzirwa uye unamatira kune izvo zvinonzi "gluten-isina."
- Zvikamu zvezvokudya zvemadzinza mumashambagitari zvinowanzove nezvimwe zvokudya zvakagadzirwa zvisingabhadhari. Tsvaga ndiro dzeThai neIndia dzinonzi "gluten-isina."
Baking Mixes and Supplies
- Chero kupi zvako kubika kusanganisa iwe kutenga kunofanira kunyorwa zvakananga "gluten-isina." Yeuka kuti upfu hwakachena (iyo inonyanya kushandiswa mumisanganiswa yakawanda) inogadzirwa kubva pagorosi, iyo ndeyomumwe wezvikamu zvitatu zvinonzi gluten.
- Paunenge uchitenga dzimwe nzira dzekudya dzakasviba sezvinonzi buckwheat (iyo inonzi gluten-isina), soy uye mupfu wejisi, ivai nechokwadi kuti inonyorwa kunyoresa gluten-isina (dzimwe dzisina kuchengeteka).
- Zvokudya zvakawanda zvekubheka, zvakadai sekubika soda, shuga nekocoa, zvinonzi se-gluten-isina, asi iwe nguva dzose unofanira kutarisa zvinoshandiswa kuti zvive nechokwadi.
Zvinokonzera, MaSauro uye Zvinonhuwira
Izvi zvinogona kuva minda yemigodhi-mishonga yakawanda iri muchikamu ichi ine gluten zvinoshandiswa, uye kunyange zvimwe-zvigadzirwa zvemiti zvakadai sezvinonhuwira zvingave zvichienderana nehuwandu hunokonzerwa ne-gluten.
- Pamusoro pezvinonhuwira, Spicely inogamuchirwa-gluten-isina, uye McCormick inonyatsoratidza mazita ezvinokonzerwa ne gluten, asi haisi kuedza kusvibiswa kwemuchinjikwa.
- Heinz ketchup uye French mustard yemasayadhi inonzi inonzi gluten-isina, sezvinonzi mamwe anozivikanwa salsa marands.
- Salad kupfeka kunogona kuva ne gluten zvinoshandiswa, kunyange vakawanda vasingaiti. Organicville salad zvipfeko zvinogamuchirwa pasina-gluten.
- Usatenga soy sauce kunze kwokuti yakanyatsotsanangurwa kuti "gluten-isina."
Kafi, Tea, Soda, Zvimwiwa Zvinyorwa uye Doro
- Unflavored kofi uye yakajeka mutsvuku kana kuti tema inofanira kunge isina gluten-isina, asi mhando dzakasiyana dzingave dzisiri-dzinonamatira kune avo vakanyorwa "gluten-vasina" kuchengetedzwa.
- Sodas inonyanya kuzivikanwa muUnited States, kusanganisira Coke naPepsi, inonzi se-gluten-isina. Mazamu eIzzi anonzi botzled ancedwawo anonzi gluten-asina, uye huwandu hwezvinwiwa zvine simba hunonzi gluten-isina.
- Jisi rakagadzirwa kubva pazana zana muzana rinofanira kunge risina-gluten, asi zvinwiwa zvemichero zvakagadzirwa kubva kune michero pamwe nezvimwe zvigadzirwa zvingave zvisina. Iva kunyanya kunetseka nezvemavara eusiki smoothies, sezvo anogona kuva negorosi nebhari uswa.
- Iwe unoda kutenga bheri risina gluten, sezvo doro rinowanikwa rine maruva anochengetedzwa-gluten achave akakurumbira kunzi "gluten-isina."
- Waini inofungidzwa kuti gluten-isina, kunyange iwe unofanirwa kuve wakangwarira waini yakaisvonaka.
- Zvose zvinodhaka zvakasvibiswa (vodka, whisky, bourbon, nezvimwewo) zvinonzi se-gluten-pasina kana yakagadzirwa kubva muzviyo, asi vanhu vakawanda vanopinda kune gorosi-yakagadzirwa newaini. Kana iwe uri mumwe wavo, iwe unofanirwa kunamatira nedoro risina kubva mumaguta anonzi gluten, akadai se rum kana tequila, kana ne gluten-isina vodka (yakagadzirwa kubva pamatate, mazambiringa kana chibage).
10 - Shoko kubva
Kutevera kudya kwe-gluten kunogona kuita sechinhu chinotyisa, kunyanya kana wakangoerekana waonekwa nechirwere cheecacac kana kuti kwete-celiac gluten senitivity uye chido chekuita shanduko nokukurumidza. Hazvina mubvunzo kuti kudya kunove kwakadzika kudzidza.
Mazuva ano, vakawanda vanogadzirisa vanonyanya kubudisa zvinhu zveguten-pasina, uye nzvimbo yako yekutengesa inofarira inogona kudana michina yakachengeteka kuburikidza nematekisi chaiwo pamashefu. Izvo zvinonyora, pamwe chete nenyaya iyi, inofanira kuita kuti kuchinja kwako kuve nyore.
Kana iwe ukawana uri kutambura nekufungisisa kuti ndezvipi zvokudya zvaunogona kudya, bvunza chiremba wako pamusoro pekutumira kune mumwe muchechi wezvokudya uyo anonyanya kugadzirisa kudya kweguten.
> Kwakabva:
> Celiac Disease Foundation. Chii Chandinofanira Kudya? Chokwadi Sheet.