Zvokudya zvisina guten zvinokonzera utano hwako kana une chirwere checliac kana kuti kwete-cecacac gluten senzwi, uye vanhu vazhinji vasina "hurumende" kuongororwa vanoitevera nokuda kwezvikonzero zvakasiyana-siyana, pamwe chete. Asi hazvisi bhajeti-vane ushamwari zvachose.
Chimbofunga nezvemuenzaniso uyu: bhokisi re spaghetti isina guten mune zvekudya zvekudya kwaro rinodhura $ 4.49, richienzanisa ne $ 1.39 nokuda kwezvakasiyana-siyana zvakagadzirwa-gluten. Ndiyo 323% yokugadzirisa, chete yegagenti isina-gagtiti, iyo iri mumazuva angu asina kutanga-gluten yakanga iri kudya kwakashata. Zvimwe zvokudya zvinokonzerwa ne gluten (funga: makabikisi, kusanganiswa, chingwa uye mazaya echando) zvakafanana bhajeti-busting.
Saka iwe ungaitei kana iwe uri kunetseka kuti ungadya sei gluten-isina zvekudhura? Upenyu husina hupenyu husina maturo hunokwanisika, uye hunosanganisira zvizhinji zvemaitiro akafanana nekugara kwezvinhu zvisina kunaka-iwe unogona kutengesa kutengesa, kutsvaga dzimwe nzira dzekudya, nekuwana maphikoni, ose ayo achakubatsira kuti uwane mari yako yezvokudya pasi.
Usazviti iwe pachako: Izvi zvinotora nguva yako yakawandisa kupfuura kungoenda kuAlele Foods yako yega uye kuendesa ngoro yako nemidziyo isina kuve yakagadzirwa ne gluten. Asi chikwama chako chichakutendai ... uye iwe unogona kunge uchitevera kudya kwakanaka munguva refu, zvakare.
Ndakatarisa matanho ari pasi apa kubva pane zviri nyore (shandisa zvokudya zvinowanzoitika kuti zvive zvisina gluten) kune zvakaoma (ita rako pachako-risina zvipembenene). Iwe unogona kushandisa imwe sarudzo kana dzose, asi mari yekuchengetedza inowanzova yakakura pamazano anotora zvakanyanya (haisi iyo nguva dzose nguva yacho?).
Chimwe chinyorwa tisati tasvika pane zvakananga zvekuti tingadya sei gluten-pasina bhajeti: Ndaona mazano akawanda (kusanganisira zvimwe kubva kuvanachiremba uye vezvokudya) kuti hausi kutora mhuri yose gluten-isina kana imwe nhengo inoda kutevera zvokudya zvinokonzerwa nemarota, sezvo kudya kunodhura zvikuru kutevera.
Ichokwadi zvachose kuti iwe unogona kuchengetedza mari nekupfuurira kupa vamwe vemhuri nhengo dzekudya zvine gluten , apo imwe inodya gluten-isina. Zvisinei, izvi zvinoshanda chete kana munhu wose ari mumba achichenjerera zvikuru; Kana zvisina kudaro, nhengo yako yemhuri yakasununguka inogona kuibhadhara ichi mukuenderera mberi zviratidzo uye hutano hwakanyanya huripo nemhaka yekusvibiswa kwe-gluten , iyo inowanikwa mucheki yakagoverwa.
Havasi vose vanogona kugovera kicheni kubudirira (ona chinyorwa changu Kuisa Shared Kitchen kuti uwane mamwe mashoko). Iri irowo basa rakawanda (uye mamwe kuwedzerwa kunetseka uye kushungurudzika pamusoro pekugona kusvibiswa kwepamuchinjikwa) kugadzirisa zvokudya zviviri zvakasiyana kamwechete. Iwe unogona kunge uri nani pakushandisa mazano aya kuderedza mari yakakwana kuitira kuti munhu wose adye gluten-pasina, pamba pamba ... iwe ungatowana kuti dzimwe nhengo dzemhuri dzisinganzwisisiki dzinonzwa dzakanaka, zvakare!
1 - Shandisa Mainstream Food Products Where Possible, Like Gluten-Free Cereal
Iyi ndiyo nhanho iri nyore pane dzose, uye haingatori nguva ipi zvayo: kutenga zvigadzirwa zvakawanda zvinowanzoitika kuva gluten-isina.
Chirwere cheG Gluten- muenzaniso wakawanda weizvi: Zviyo zvakawanda zvinotonhora zve gluten uye zviyo zvevana vasina gluten ' chaizvo zvinowanikwa mumakwenzi akawanda uye zvinotakura mutengo wematengo. Zvisarudzo zvako zvisina kusarudzwa zvinosanganisira maGeneral Mills 'Chex zviyo, zvakadai sePost Fruity uye Cocoa Pebbles.
Tarisa chip chip chip uye chibage chip sarudzo, zvakare-zvakawanda zvezvikwata, kusanganisira zvimwe zvakanyanya zvakadai seFrito-Lay, vari kupa michero ye mbatata isina guten uye gluten-isina tortilla chips . Ndakatarisawo marucers-asingabhadhari (kazhinji mupunga wepunga) mu "chikamu" chakakura chesafarisi, pamutengo unonzwisisika.
Kana iwe uchida chikafu chinonaka, pane zvakawanda zvemajemusi ane guten asina kuwanikwa, zvakare.
Mamwe majeti emagiddha akatanga kutamba mitambo ye-gluten-isina mahwanda (ona chokwadi chekucherechedza zvishandiso zvakanyatsonaka, nokuti haisi yose yogurts yakachengeteka), uye zvimwe zvokudya, zvakadai sezvimwe zvakagadzirirwa murozi, uye zvinonzi "gluten-isina." Zvizhinji zvezvi zvingave zvisingabatsiri zvakanyanya kune zvinokonzerwa nezvinhu zvekudya zvisingabhadhari, zvakadai sechingwa, makiroki, uye zvokudya zvakaoma-ona nzvimbo yangu yose Gluten-Free Food List chinyorwa chemashoko akawanda pamusoro pezvakachengeteka uye zvisingaiti.
Nokutenga chete "mikana" yepamusoro uye kusachengetedza michero yakasiyana-siyana ye gluten zvakanyanya sezvinobvira, iwe unogona kunge unogona kuchengetedza zvakanyanya se 30% kusvika ku50% nguva dzose kana uchitenga iyo mhando yemiti.
2 - Tumira maKamboni kwezvinhu zvakasiyana-siyana zveG Gluten-Free, uye Shop Nokuchenjera
Nhanho inotevera kumararamiro asina maturo e-gluten akanaka kwazvo, zvakare: chengetedza kuti uwane makononi emhando dzakasiyana-siyana dzisingabhadhari dzaunogona kushandisa pane izvo (zvisingatarisiri!) Zviitiko kana uchizvitenga.
Kune nzvimbo dzakasiyana-siyana dzinoshandiswa mumakononi asina guten. Kune vamwe, iwe unoda kusainira, apo vamwe vanokubvumira kudhinda makononi zvakananga kubva pawebsite pasina kubhadhara. Mukuwedzera, vazhinji vanogadzirisa vanopa mazita emahofisi nezvipo zvakakosha kune vakanyoresa. Izvi zvinogona kunge zvakanaka, saka shandisa vakawanda sezvaunokwanisa.
Kana kese yako yepakombiyuta yakachengetedza ichibvumira, iwe uchaonawo kuti kutsvaga, zvakanaka, zvakanyanya zvikuru nemashoko anoti "gluten-isina" mukati maro ichaita zvishomanana zvinyorwa nezvipo zvemakononi (iwe nyore nyore kuzvichengeta uri mukutengesa gluten -mafuta asina maturo nemakoni acho).
Mapoka ekutsigira pasina Gluten uye zvipfeko zvezvokudya zvinomiririrawo mabhuku makuru emakononi ... uye zviri nani zvakadaro, iyo misangano mikuru inowanzova nevamiririri vamiririri varipo vanozokurega iwe uedze samples yezvokudya usati wazvitenga (zvinoshungurudza, kutaura zvishoma, kushandisa mari 6 pachingwa chisina-gluten, mhuri yako haingadyi).
Usatora chiremba wako kana chikafu chekudya semugove wemakononi kana sampu yezvokudya zvisina guten-vamwe vanachiremba uye vanodya mishonga vanobata mazamu akawanda evhariac uye vane gluten-vakaona vanoparadzira iyo marudzi ehurukuro. Hazvambonetseki kukumbira (uye zvichida iwe uchapa chiremba wako pfungwa!).
3 - Idya Zvikuru Zvokudya Zvisingagoneki Zvisingabvumi kubva paPaimeter Yezvokudya
Paunenge udya gluten-isina, iwe hausisina sarudzo yekushandisa zvishoma zvishoma spaghetti (kana imwe yakadhura ine gluten-ine zvokudya chigadzirwa) kuti udye. Nokudaro, kana iwe uchida kudzivisa kuputsa bhajeti yako zvakakwana, iwe unoda kutarisa kutenga kwako pane zvekudya zvisina kuchena zveguten panzvimbo yekugadzira michero yezviyo.
Tenga nzvimbo yepasitetiti-mune mamwe mazwi, tenga michero mitsva, miriwo, nyama, hove uye huku, pamwe nemisi uye mazai (kana iwe uchigona kuva nazvo). Zvokudya izvi zvose zvinowanzova ne-gluten-pasina mumhando dzavo dzisina kufanira.
Zvimwe zvezvokudya izvi zvinorema, zvakare-10 lb. Saga yematate inodarika madhora 5, somuenzaniso, uye inopa huwandu hwakawanda sezvingwa zvine gumi zvemuviri zvisingabhadhari zvinenge 1/15 mutengo. Zvibereko zvingaita sokuti zvinodhura-maapulo ane masentimita makumi manomwe ega ega muchitoro changu chekugara kwegore rose-asi kana vari kutora nhengo dzisina simba dze gluten pa $ 1.69 nep, vanoerekana vaita sechinhu.
Tenga nyama yako nehuwandu kana zvichibvira-Ndinowana maitiro akanaka pamombe (kazhinji kuchengetedza $ 1 pound kana kupfuura) pandinotenga iyo yakawanda uye ndoiita muzvidimbu zviduku ini. Kana ukasarudza nyuchi yakakodzwa uswa (pamwe chete nemhuka isina mahwanda uye nyama yenguruve), iwe unofanirwa kuisa mufiriji (ichabhadhara), uye taura nevarimi zvakananga nezvekutenga kuwanda-1/4 kana 1/2 mhou pane imwe nguva.
Nyeredzi uye mupunga zvinofanira kunge zvakasikwa zvisina kuchena-zvinongotarisa "zvigadziro zvakagoverwa," "zvingave zvine," uye "zvivako zvakagoverwa" nyevero iripo, sezvo gluten-yakasvibiswa pakutsvaga ichiri kungakonzera. Dairy section products, zvakadai samazai, mukaka, uye cheese, inenge nguva dzose yakanaka (ona chinyorwa changu Chine Cheese Gluten-Free? Kune mamwe mavharo).
4 - Marimi Avarimi Vekutengesa uye Mapoka EpaPurazi yezviyo Zvigadzirwa Zvitsva
Ichokwadi kuti chikwereti changu chemakanda pamitengo yezvibereko zvakanakisa padhipatimendi, kunyanya pakati pechando (kunyange kana kudya michero kuchiri kudhura kudarika kudya zvokudya zvinokonzerwa ne gluten). Asi apa ndipo pane imwe nguva inoshandiswa kugadzirira mberi mberi kuripa: iwe unogona kutengesa misika yevarimi uye purazi inomiririra mumwaka kuti utenge izvo zvinowanzoitwa gluten-zvisina zvibereko zvakawanda. Nekugadzirisa kwako kwakarongeka, zvimwe zvacho zvichange zvichipfuura munguva yechando kusvikira panguva inotevera inokura.
Sezvo bhonasi yakawedzerwa, kana iwe unonyanya kufunga nezvekuputika kwe-gluten , mukana wematambudziko nemashamba emasimiro epurazi akaderera zvakanyanya kudarika ((kakaderera pasi) mukana wezvinetso nezvipfekitari michero (pazviitiko zvisingawanzoiti, unogona kuwana kuti pre -packaged supermarketti yemichero yakanga yakaiswa pazvigadzirwa zvinoitawo gorosi).
Kana iwe ukakwanisa kudya nightshades, tomato uye pepper iwe uchawana pamba yako yepurazi yepurazi yakanyanya kukunda kune iyo yaunowana pachitorosi, uye inodhura, zvakare. Ndinotenga zvikwereti zvinokonzera tomate uye pepper ye $ 20 kateti muna August; tinodya kamwe pakarepo, uye ini ndinoshandisa mvura yangu kuti ndiome kune imwe nguva yekushandiswa munguva yechando (iyo "sundried" tomato inoita muto mutsva, uye mishonga yakagadziriswa inoshanda zvakanaka chaizvo mumhepo-fry-dish).
Ndakatengawo mbatata muhuwandu mukudonha kwemasendi anodarika 75 nevha-yakachengetwa munzvimbo inotonhorera, iyo ichapedza mwedzi mitanhatu kusvika kumatanhatu. Nguva dzose mbatata (inowanzokomberedza 33 centi pound kana kuti pasi paunotenga katekiti yayo) inotanga kukura zvakakurumidza, asi ndakachengeta mabhokisi eavo kwemwedzi inoverengeka zvakare (kana mune imwe, garaji rako rakanaka nzvimbo yekuchengetedza, kunyanya kana uchigara munzvimbo inotonhorera). Kana iwe uine firiji nzvimbo kwavari, nguva dzose mbatata inogona kuramba kwenguva refu isina kukura.
Kusiyana nehombodo yezvokudya, masimusi epasimasi haasati avharwa newaya kuti agare akareba kwenguva refu. Zvisinei, ndakave neropafadzo yekuchengetedza nguva yechando yechando kwemwedzi inoverengeka kunyange isinganzwisisi ... uye iwe unogona kukwanisa kutaurirana nekutengesa pakutenga kukuru. Pumpkins ndeyekutengesa kana iwe uchivatenga mushure meHalloween-unogona kuomesa mbeu yemirayiridzo uye kushandisa nyama yemhando dzose dzezvipfeko (ona chinyorwa changu pamusoro peGluten-Free Pumpkin Recipes nokuda kwemashoko).
Greens inoshamisa kutengesa kumisika yevarimi, zvakare-kale, masardard yemidhi nemiravha ndeye 75 cents a (kupa) pound mumwaka. Ndinoshambidza magidhi ndoaisa muzip zip-lock baggies (hapana chikonzero chekuvhara iwo kana kuti kuatora zvimwe), uye kuvabudisa kunze apo ini ndavaida.
Zvechokwadi zvinokwanisika kuwana zvakakonzerwa nemichero pamisika yevarimi-mamwe emapurazi ehuwandu anonyanya kufadza anoisa purogiramu yakaisvonaka yezvinhu zvavo, ndawana. Asi iwe unogona kukwanisa kuwana vatengesi vane michero yakawanda-inotengeswa michero nemiriwo kana iwe ukatarisa-svetuka.
5 - Kutenga Gluten-Free Zvipembenene MuBuriki Kuti Uite Gorosi Yako YeGruten-Free uye Mavhinga
Wakambotarisa mutengo wemafuta-gluten asina mahwanda here? Uri kutarisa pakati pe $ 3 ne $ 5 pound-ouch! Kusanganiswa kuri kunyanyisa-muchitoro changu chemukati, gluten-isina hupfu hwehupfu hunokonzerwa ne $ 4.19 uye gluten-isina cake mix inokwana $ 4.69. Hapana nzira yekuchengeta bhajeti nemhando dzemhando. Saka iwe ungaitei?
Iri basa rakawanda , asi unogona kufunga kutenga mbeu dzisina guten mumaphaketuru akawanda (funga: 25 mapaundi emucheka mutsvuku mune ganda guru rinoputika) uye uchiita iwe pachako uswa hweguten-isina mahwanda. Nokuita izvi, unogona kuderedza mutengo wemafuta yako-gluten-asina mahwendefa anoda kusvika $ 1 pound-75% kudhakwa.
Iwe unogona kuwana zvikwama zvakawanda zvemuti muzvikwata zvekuchengetedza mabhaini kana kumisika yekumaodzanyemba mashoma anodarika 50 pound (dzimwe nguva yakawanda zvishoma). Twin Valley Mills inotengesa chikafu chema-30 pound yezviyo zvakakwana zvezviyo zve $ 15 pamwe nekutumira (nekutumira, zvinenge madhora 50 kumba kwangu). Uye iwe unogona kutenga 25-pondo bhegi yeAkare Harvest quinoa inenge $ 3 pound, kusanganisira kutakura-kudarika pasi pe $ 4.29 mabiko epahombekiti yemunharaunda yepa 12-ounce package.
Imwe nyevero: unoda kutenga zviyo muhombe, asi usambozvitenga (kana chimwe chinhu) kubva kune zvikwama zvakawanda muchitorosi kana chitoro chekudya. Izvo zvipembenene zvakawanda ndizvo zvinotungamirira pakuputika kwepamuchinjikwa. Vanhu vanoshandura zvikoro kubva kubhin ku bin, uye zvivako hazvisi nguva dzose zvinozvichenesa zvachose-iwe unogona kutanga kutenga rizere kubva mubhinhi raimbova negorosi, iyo inofungidzirwa chaizvo.
Kana uchinge watora mbeu yako yakawanda, iwe pachako uchada imwe nzira yekudziya. Kana iwe usisiri kupera zviyo zvakawanda panguva, iwe unogona kushandisa coffee grinder-ingoziva kuti idzi dzichapisa pashure pemwedzi yakati kuti (kana dzimwe nguva zvishoma) yezviyo zvinogadzirwa-zviyo. Iwe unogonawo kushandisa gorosi-kusungirirwa kwegorosi pa-high-end blender kana musanganisi, kana gorosi-gorosi-gorosi-kana ukasarudza chimwe chezvinhu izvi, kushambadzira kwako mberi kuchava $ 100 yekugadzira chidhori, kana kuti $ 300 uye zvichienderana nemushandi wacho pachayo.
Sungai zviyo zvenyu muchishandisa futi ye-gluten-isina funganidzi recipe. Iwe uchapedza mari pane zvinodiwa zvehupfu hweupfu hwakakanganiswa (gluten-free guar gum inenge madhora 16 pound), asi izvo zvinoshandiswa zvinopedza kwenguva yakareba, uye iwe unongoda chiduku chiduku chepura imwe neimwe yeupfu husina futi .
6 - Ita Zvisungo Zvako Zvisingabhadhari, Kusanganisira Kubika uye Kubika Zvimwe
Paunenge uchiita kubika uye kubika (uye kana uri kudya gluten-isina, iwe uchabika uye kubika kupfuura iwe wawakambofunga kuti unogona), mari yezvinhu zvakasiyana-siyana-zvinhu zvakadai sevanilla shuga kana mishonga yemiriwo- akaisa mafuta-zvechokwadi anogona kuwedzera nokukurumidza. Mukuwedzera, zvinogona kuva zvakaoma kuwana maguten-kusina shanduro dzemhando dzose dzehupamuti hwekugadzira iwe unogona kuida ... kunyanya kana sarudzo dzako dzekutengesa zvigadzirwa zvishoma.
Zvose mune zvose, zvakanaka kuti uzive kuti ungaita sei zvimwe zvezvipangidzo zvako-uye iwe unogona kuchengetedza mari yakawanda uchiita saizvozvo.
Kunyange zvazvo zvingaratidzika sezvinotyisa kuedza zvimwe zveizvi (hazvina kumboitika kwandiri kuti ndiite ma mayonnaise ndisati ndaenda ndisina guten-free), vazhinji vavo vari nyore chaizvo kuita, uye vanonakidza zviri nani kudarika doro- vakatenga zvinyorwa.
Uyezve, kana iwe usingakwanisi kuva nezvimwe zvinhu muzvitoro zvakatengwa (kana, somuenzaniso, distilled vinegar inetso kwauri), unogona kushandisa mapeji acho nemiti yakachengeteka iwe unozvipa iwe kuti uite zvishandiso zvezvinhu izvo zvakatengwa zvakachengetwa kuti iwe unogona kufara usina kurwara.
7 - Shoko rinobva
Kurarama-kusina-kusununguka kunogona kuva chirevo chinodhura kana iwe uchidya zvikuru maguten-asina kugadzirwa zvakagadzirwa. Asi zvinokwanisika-pasinei nebasa rekuita-kuderedza chikafu chako chezvokudya zvakanyanya.
Zviri pachena kuti zvishoma nezvishoma zvinosvetuka kubva pane kurarama kubva pane zvigadzirwa zvakagadzirirwa kuti uite wako vanilla shuga. Zvisinei, iwe unogona kutanga nokushingaira kutenga mabhizinesi (nekusayina kumakoni), izvo zvisingatore nguva yako yakawanda. Kana iwe uchida kutora chirongwa chako chekuponesa mari mberi kweizvozvo, unogona kutarisa mamwe ematanho akapfuura anotsanangurwa pamusoro apa.
> Kwakabva:
> Celiac Disease Foundation. Chii Chandinofanira Kudya? Chokwadi Sheet.