Zvechokwadi, mishonga yemhuka nezvimwe zviyo zviri kunze, asi kuchine zvakawanda zvekudya
Apo uri kutevera guten-isina mishonga yemafuta kana vegan, iwe unoziva kune maruva akawandisa ezvitoro zvaunoda kungozvidzivirira: nhamba yemuviri, chikamu chechikamu chechizi (kana uri vegan kana kuti usina mairi) , nzvimbo yechingwa uye yakawanda yepasita, masobho uye zvokudya zvakaoma.
Asi pasinei nemiganhu yezvokudya, pane zvakawanda zvaunogona kudya, zvakare. Iwe unongoda kusarudza nokungwarira ... uye usambokanganwa kuwedzera kaviri-chengetedza zvishandiso uye mavara paunotenga.
Heino mutsara wangu we-gluten-isina uye yemidziyo kana vegan foods. Ndakaronga nechitsauko chezvitoro kuitira kuti zvive nyore kwauri kutenga pane zvaunodya. Kunyange zvakadaro, kana uri kutsvaga rumwe ruzivo pane zvakachengeteka uye zvisati zviri pane kudya kwako, tarisa izvi zvakakwana zvakakwana zvezvokudya zveguten , uye kuti ungaona sei zvakavanzika zvehuisi zvinoshandiswa pamavara ekudya.
Ndavewo ndakabatanidza zvizhinji zvemasangano pamapeji anotevera kune zvinyorwa zvezvokudya zvakasiyana (funga: chips, salad dressings uye pizza yakaoma) izvo zvinodhaka kana vegan pamwe nekuva ne gluten-isina.
Kuenda-guten-pasina uye yemidziyo kana vegan kunogona kunge kwakaoma, sezvo zvokudya zvedu zvakawanda zvine imwe kana imwe ... kana zvisati zviri zviviri. Tine tarisiro kuti urongwa huchakubatsira iwe kuti uite shanduko zvakanaka, uye unakidzwa nemararamiro ako matsva.
1 - Zvibereko nemiriwo
Sezvo gluten-isina mishonga yemvura kana vegan, chikamu chinobudirira chedhoro rekudya chinofanira kuva icho iwe waunopedza nguva yakawanda-mukati mezvose zvaunowana pane zvose zvinokonzera gluten-pasina uye vegan.
Izvo zvisarudzo zvishoma zvinosanganisira zvokudya zvinoshandiswa, zvakadai semidziyo yefriji yakagadzirwa saradi (yakawanda ine mukaka, izvo zvakanaka kana iwe uri racto-ovo vegetarian asi hazvizoshandi kana iwe uri mhuka yega kana kuti uchingodzivisa mairi emishonga) uye mitsara yemichero nesirasi yakawedzera (iyo yakawanda yakaisvonaka, asi kaviri-chengeta).
Iwe unogonawo kuwana friji yezvokudya nyama panzvimbo ino, uye iwe unowanzomhanyira mumatambudziko neazvi-kwete kubva mumiti yezvinomera kana vegan panotarisa (zviri pachena kuti chinangwa pamusika iwoyo), asi kubva pane gluten-isina mahwanda kuona. Zvinosuruvarisa, dzakawanda zvezvinhu izvi zvinotsiva nyama zvine gorosi-yakagadzirwa zvinoshandiswa izvo hazvina kuchengetedzeka pane kudya kweguten-pasina. Iwe unoda kutarisa mapuroteni ako ekudya kuitira kuti uwane mapuroteni akakwana pane gluten-isina mvirari kana vegan .
Kana iri kuuya kune mazai echando kana makedheni kana mishonga, kamwe-zvigadzirwa zvemiti zvinenge zvichangova zvinomera / vegan. Zvinogona kunge zvisina kuchengetedzwa zvisina njodzi, zvisinei, zvichienderana nekutarisira kwaunoita kuti uwane gluten. Iwe uchada kuverenga mavara zvakanyatsotarisa kuti utarise nyevero kuti chigadzirwa chacho chave chagadziriswa mune imwe nzvimbo yakagoverwa kana pamusoro pemichina yakagoverwa negorosi .
Pakupedzisira, mazai echando kana makedheni nemishonga yakawanda inogona kana kuti isingave yeguten-isina uye / kana yemiti / vegan-iwe uchafanirwa kuverenga mavara ezvigadzirwa zvisina kuchengeteka.
2 - Mikate, Zvokudya uye Pasta
Iwe zvechokwadi uchange uchitenga chingwa chisina-gluten, pasta uye zvinotapira zvigadzirwa (uchifunga kuti iwe unozvidya) kana uri kutevera gluten-isina mishonga yemiti kana vegan. Asi iwe unoda kutarisa mavara ako zvakanyatsonaka, kunyanya kana iwe uri mhuka, sezvo vazhinji vanogadzira zvinhu zvisingabhadhari vanoshandisa zvishandiso zvakadai samazai uye mukaka.
Kana zvasvika kune chingwa chisina-gluten, iwe unogona kufunga nezveEer-G uye Schar zvigadzirwa-zvose mabhiki anosanganisira gluten-isina, marisi-asina uye mazai-asina kusarudzwa. Iwewo unogona kuwana gluten-isina mishonga yemafuta uye vegan bagels uye mafirimu echiChirungu anogadzirwa nevatengesi vasina gluten.
Kana iwe uchida ma cookie, vazhinji vezvikwata zvakanyanya zvakakurumbira zveguteni-zvisina kutengwa zvinodyiwa zvinomera kana vegan-ingotarisa zvishandiso zvinyorwa kuva nechokwadi. Kana uchida vgan cookies, Lucy's Cookies, Fara Nehupenyu, Andean Dream uye Nana's all offer selections.
Panguva iyi, maguten-isina mishonga yemafuta uye vegan inopedza kudya zvinenge zviri nyore kuwana, sezvo zvipembenene zvakawanda zvinowanzogadzirwa uye zvinokonzerwa ne gluten zvisati zvasiya mairi nezai.
Nokuda kweguten-free vegetarian kana vegan pasta, zvaunogona kuita zvinowedzera zvakanyanya, sezvo pasta zvinoshandiswa zvinowanzobatanidza mutsara wemafuta, zvichida nemhando yebinder. Chengeta Pasta yekare yekukohwa, iyo yakagadzirwa nemafuta equinoa uye organic, kwete GMO, uye Jovial Foods pasta, yakagadzirwa nemucheka mutsvuku nemvura chete. Zvose izvi zvakaitwa muzvivako zvisina shiten, uye Jovial Foods chigadzirwa chinonzi gluten-isina .
Vagadziri vanogadzirawo gelen-free-bagels , mujinisi dzisina kuGritain dzisina gluten uye crackers dzisina gluten mune zvinodhaka uye vegan zvisarudzo.
3 - Masvute, Pizza Frozen uye Zvimwe
Sezvaunogona kufungidzira, zvikafu zvezvokudya zvakagadziriswa-funga pizza, kudya kwemanheru uye mabiko emakadeti-hazvina kuchengetedzeka pane guten-isina vegetarian kana vegan kudya. Asi kana iwe ukatenga chikamu chekudya kwehutano zvakasiyana neyekudya nguva dzose, unenge uine dzimwe sarudzo dzakanaka.
Ndakatarisa nzira dzakasiyana - siyana dzekudya dzemagetsi dzinokonzerwa ne gluten-free vegan dzakashambadzirwa pamusika, uye imwezve zvishoma zvingakubata kana iwe uchidya mazai asi kwete marisi. Zvimwe, iwe unogona kugara uchiita pizza yako uchishandisa chisarudzo chako chekugadzirisa uye yeguten-free vegan crust.
Kana iwe ukadya mazai emishonga, unogona kuwana mazaya kana kuti boxed gluten-asina mahwanda macaroni ndiro-Glutino uye Amy mumwe nomumwe anobereka zvimwe, sezvakaita Conte's Pasta. Mukuwedzera, "kungowedzera mvura" inobva kuKhai Kitchen yakanyorwa sevaneganji uye gluten-isina (kusvika pasi pemakumi maviri kubva pamamiriyoni ). Amy anowedzerawo "vegan" zvisingawaniki zve "gluten" zvisina kufanira "ndiro," kusanganisira Indian ines-dzose dzinonzi gluten-dzisina kusvika pasi pemakumi maviri kubva pamamiriyoni (everenga zvimwe pano pamusoro pekutarisa gluten: Sei Gluten Zvikamu Ne Million Numeri Matter)
Zvichakadaro, mazana ezvingwa zvebhokisi kubva kuPacific Natural Foods uye Imagine Foods zvakanyorwa sevirgan ne gluten-isina (zvakare, kusvika kune makumi maviri kubva pamamiriyoni nemamiriyoni), uye Udi's Gluten-Free uye GlutenFreeda imwe neimwe inoita gluten-isina mahwanda yemafuta echando (GlutenFreeda) inogadzirawo iyo inodhaka yemidziyo uye isina mukaka).
Pakupedzisira, inopfuura hafu yezana makambani akabuda ne gluten-isina vegetarian uye vegan veggie burgers .
4 - Kubika Mikaka uye Zvimwewo
Sezvo gluten-isina mishonga yemafuta kana vegan anotengesa kugadzira mabiko, iwe pachako uchange uchitenga chete "gluten-isina" -kuiswa pamapakiti. Asi iwe unodawo kutarisa zvezvipfeko zvemhuka ... uye zvinosuruvarisa kuti zviputi zvive zvakanyanya, mikana yakawanda yakasiyana inosanganisira mukaka kana mazai.
Kunyange zvakadaro, vegans vane zvishoma zvingasarudzwa. Cherrybrook Jikoni inotarisa mutsara wakazara wekusanganiswa kwe-gluten-free kuti ive vegan, uye zvizhinji zveMitambo yePelandi 'zvinosanganisira vegan-mikana inosanganisira keke, brownies, cookies uye pancake batter. Glutino ane vegan brownie mix, uye zvose Zvakanaka Chow zvinogadzira zvinokonzerwa ne gluten uye vegan.
Munguva iyi, kana iwe ukadya mazai emukaka kana mazai, unogona kushandisa chero zvese zvinokonzerwa nezvinhu zvinokonzerwa ne gluten pamusika-ingova nechokwadi chekaviri-chengetedza zvigadzirwa.
Paunenge uchibika kubva pakutanga, unogona kunge uchiziva kuti kubika zvinhu zvakadai se cornstarch uye futi-gluten-yega zvinogamuchirwa yemiti uye vegan. Asi haasi iyo yose yekugadzira zvinhu yakasikwa yakaenzana pane kudya kweguten-kusina: vamwe vanoonekwa se-gluten-pasina, asi vamwe havana. Semuenzaniso, kwete ose oatmeal isina-gluten , uye dzimwe sarudzo dzeshuga dziri nani kudarika vamwe .
5 - Mafungiro uye Matoro
Kutenga condiments uye zvinwiwa zviri nyore apo iwe uri gluten-usina uye zvinomera, kunyanya kana iwe uchidya mukaka nemazai. Uye haisi dambudziko rakawandisa kunyange kana iwe uri margan-free, kana.
Ketchup , salsa nemasitadhi hazviwanzo zvine chero mhuka-yakagadzirwa zvinoshandiswa, naizvozvo iwe unongofanira kungoita kuti utarise nzvimbo yazvo isina gluten. Mhuka ipi neipi-inonhuwira yakawanda inogona kunyatsorondedzerwa seyakadai (tarisa kuti zvive zvekusanganisa zvinosanganiswa), saka kaviri-chengeta zvisarudzo zvako zvewedzerwa gluten (hungu, vamwe vachave nazvo).
Zvechokwadi mayonnaise-based salad dressings haizoshandi kune vegans (inogona kunge iine mazai uye zvichida mukaka wezvokudya), asi inoshanda kune vezvinomera vanodya izvo zvigadzirwa ... uye kune mikana yakasiyana-siyana yemikana ye gluten isina mahwanda pamusika.
Panguva iyi, mishonga inoshuva gluten-isina free mayonnaise inogona kuenda ku Vegenaise, iyo iyo kambani inofunga kuti gluten-isina, kana kuti inogona kushandisa imwe ye gluten-isina-yakanyorwa mafuta-uye-vinegar-based dressings pamusika.
Iva kunwa zvinwiwa: vazhinji vasingaswi doro pamusika vanoonekwa se-gluten-isina. Izvi zvinosanganisira kusarudzwa kwemajisi , soda , teyi ye-iced , zvinwiwa zvemitambo , uye zvinwiwa zvine simba . Vazhinjiwo vanoonekwa sevakakodzerwa nemavhegi (uye nekuwedzera, varimwa), kunyange zvazvo vashomanana vangave neine gelatin, chechineal (tsvuku yezvokudya zvitsvuku zvakagadzirwa kubva kune zvipembenene zvakapwanyika) kana shellac (yakagadzirwa kubva pane zvakadzivirirwa kubva kune zvakasvibira).
Cheka-chengeta mavara ako kune izvo zvigadzirwa, uye tsvaga zvinokonzera gluten panguva imwechete - zhinji isiri doro zvinodhaka hazvina maturo, asi zvimwe hazvisi.
Uye pakupedzisira, kana iwe uchida kunakidzwa nedoro rinodhaka, unosangana nematanda akawanda. Haasi ose doro ndeye-gluten-isina . Doro rinokonzerwa nemuenzaniso muenzaniso wakajeka wekusava ne-gluten-isina zvinwiwa, asi vamwe vanhu vanoitawo newaini yakasvibiswa yakabva kune mbeu ya gluten.
Uye kunyange kana iyo inwa waunowana iine gluten-isina, inogona kunge isiri yemidziyo kana vegan-yakawanda doro uye zvinogadzirwa newaini zvinotsanangurwa kushandisa zvinhu zvakagadzirwa nemhuka zvakadai segelatin, egg albumen uye casin (milk protein), uye vashoma vangave kirimu (funga Irish cream whiskey) kana uchi.
Nenzira yakanaka, kune mazambiringa akawanda emakwenzi pamusika (iwe unogona kunge uchidaidzaidza vatengi kuti vasimbise hali ye vegan yewaini chaiyo), uye kunyange vashoma veji yeggan ye-gluten, kusanganisira Green's Original Gluten-Free uye Harvester Brewing.
6 - Shoko kubva
Kana iwe uri gluten-isina mishonga yemafuta kana vegan, dzimwe nguva dzimwe nguva inoratidzika sekuti zvokudya zvakawanda zvinoregererwa kwauri. Asi pane zvakawanda zvaunogona kudya (kunyange kana uchifanira kuita kubika kupfuura vanhu vakawanda). Ingoyeuka kutarisa zvishandiso kunyora zvakanyatsonaka, uye tarisa mapuroteni ako kudya kuitira kuti uve nechokwadi.
> Kwakabva:
> Celiac Disease Foundation. Chii Chandinofanira Kudya? Chokwadi Sheet.