7 mazano ekuchengetedza iwe wakachengeteka paunenge uchigadzirisa chiitiko chako chekudya
Kuvimbisa kudya kwakachengeteka kweguteni mune imwe resitorendi yeChina kunonyengera: gorosi-ine soy sauce inoshandiswa munenge imwe yese yezvokudya mumutambo (nekugadzirisa kuisa zvinhu izvozvi zvinhu zvisingadziviriri kune avo vane chirwere checalyac and non-celiac gluten sensibility).
Mukuwedzera, pangangodaro kune ruzivo rwemutauro mune dzakawanda zvekuChina zvekudya, izvo zvinogona kuita kuti zvive nyore kutaura zvekudya zvako zvinodiwa.
Sezvokudya zvinokonzerwa ne gluten zvinoda kuva zvakanyanya kufanana, nzvimbo dzakawanda dzekutengesa dzichabatanidza ruzivo pamusoro pezvokudya zvine gluten uye gluten pamamenu avo . Hazvina kunetseka kukumbira, uye sevhegi, vadyarima nevaya vane zvokudya zvekudya izvo vanodya kunze, avo vanoda zvokudya zvekudya zvisina kuwanikwa vanowanzosarudza nzira dzekushandisa dzakakodzera.
Kana iwe usingazivi kana chikafu cheChinese chaunenge uchishanyira chave nezvinhu zvakasiyana-siyana zvemaguten, hezvino mamwe mazano ekukubatsira kurongeka kubva mumenyu. Asi yeuka, kana iwe usingazivi kuti kana kwete zvokudya zvinenge zvisina gluten, usazvidya.
1 - Kumbira Svhari Iyo Inotaura Mutauro Wako
Usati wagara pasi muzvokudya zveShayina rakasarudzwa, iva nechokwadi chokuti mumwe munhu anotaura mutauro wako zvinonzwisisika achawanikwa kuti atore urongwa hwako uye anopindura mibvunzo yako.
Kana wawana mumwe munhu waunogona kutaurirana naye zvakasimba, iva nechokwadi chekubvunza pamusoro pekudya mumasukisi uye zvishandiso zvemarinades, sezvo izvo zviyo zvikamu zvine ngozi zvekudya kune avo vanodzivisa gluten.
2 - Shandisa kadhi yekutengesa yeChina yeGuiten-Free
Kunyange kana mutauro wacho usingaratidzi sechipingamupinyi (uye kunyanya kana chiri), funga kushandisa chiChinese chisingabhadhari kadhi rekutengesa, rinotsanangura kudya uye chakanaka uye chisina kunaka kuti udye.
Aya makadhi anowanikwa pakunyorerwa paCeliac Travel. Uye Kukunda Kudya kunopawo makadhi akazara mumutauro weChinese nedzimwe mitauro, zvaunogona kutumira paIndaneti.
Paunorayira makadhi ekudyira, yeuka kuti pane mimwe mitauro yakasiyana yeChina inotaurwa munzvimbo dzakasiyana. Chi Cantonese inotaurwa kuHong Kong uye nevakawanda veChina vanogara muUnited States. Mandarin inotaurwa muTaiwan uye muInland China. Mukuwedzera, chimiro chakareruka chemutauro wakanyorwa chinoshandiswa muInlandland, uye chimiro chetsika chinoshandiswa kuHong Kong neTaiwan.
3 - Ziva Ndezvipi Zvokudya Zvingaita Kuti Uchengetedzwe
Nzira yakanakisisa yekuchengetedza zvayo muChina chinotapira zvinoshamisira (yakawanda rizere neodles) uye mei inofadza (yakaonda rice noodles) nemiriwo kana huku, yakabikwa nemuchero mutsvuku.
Iro riod noodles rakachengeteka chero bedzi ivo vari muchero wakachena (mamwe ane gorosi, chengetedza zvinoshandiswa, kana kuti mutungamiriri aongorore ivo ivo), uye haafaniri kubikwa ne soy sauce. Iva nechokwadi chokuti chef anoziva kuti vanofanira kushandisa wok clean kuti agadzirire ndiro yako.
4 - Chenjerera maScakes eChina
Kunze kwekuti iwe unonyatsoziva kuti unonzwisiswa nevashandi vekutsvaga, dzivisa chero mavara masharuki nokuti anogona kusanganisira soy sauce. Pane kudaro, bvunza muto mutsvuku wakaitwa ne cornstarch.
Zvokudya zvakawanda zveAsia zvinoshandisa gluten-free soy sauce kuti uite zvokudya zvako kana uchikumbira.
5 - Isa Sauce Yako Yemukoko
Kana uchidya mune imwe nzvimbo yekutengesa yekuAsia, haisi pfungwa yakaipa yekuunza pamwe nejuteni-isina soy sauce . Izvi zvinopa mikana ye sushi, uye pane imwe nguva muridzi wekutengesa angave achida kushandisa gluten-free soy sauce kubika ndiro yako.
6 - Iva neChirongwa chekuchengetedza
Kana iwe usina kadhi rekudya uye hapana munhu ari kumushandi anonyatsotaura mutauro wako, unogona kufunga kugadzirisa chimwe chinhu kubva pamenyu inotarisa bland asi yakachengeteka, yakadai semiriwo yakagadzirwa kana nyama inofamba.
7 - Shandisa Zvokudya Zvakanaka Neshamwari uye Mhuri
Kunyange zvazvo iri tsika yekugovera ndiro paChina chikafu chekudya, iwe uchada kuve nechokwadi kuti shamwari dzako dzisingatori zvimene zvakasvibiswa ne-gluten kuti dzizvishandire pachavo zvokudya kubva kuzvidye zvisina kudya.
Pane nzira dzakawanda dzokugadzirisa dambudziko iri:
- Iwe unogona kusarudza imwe kapu yekushandira yewadhi yako (asi iwe unomuka uchizvidya mwoyo kutarisa chero munhu anoshandisa iyo).
- Unogona kuvashandira kutanga nechapu yakachena.
- Iwe unogona kuraira zvinhu zvose-gluten-pasina zvekuti hapana ngozi yeguten-yakasvibiswa .
> Kwakabva:
> Saturni L, Ferretti G, Bacchetti T. Zvokudya zvisina guten: Kuchengetedza uye unhu hwekudya. Nutrients . 2010 Jan; 2 (1): 16-34.