Momwe Mungakhalire Opanda Gluten (Popanda Kusiya Zakudya Zomwe Mumakonda)

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Zakudya zamafashoni zimabwera ndikupita (ahem, izi , Paleo ndi Zonse 30 ), koma kwa anthu ambiri, zakudya zopanda thanzi za gluten ndizoposa fad kapena ndondomeko yochepetsera thupi. Aliyense amene ali ndi matenda a celiac kapena matenda a gluten amadziwa kuti ndizofunikira kuchipatala. Koma kunena zabwino kwa gluten ndizovuta, sichoncho? Chabwino, sichoncho kwathunthu zoona.

Inde, zakudya zanu zatsopano zikutanthawuza kuti muyenera kuchotsa zina mwazakudya zanu zokhala ndi gluteni, zosakaniza ndi zokhwasula-khwasula. Koma ndizosavuta kupewa gluten kuposa kale, chifukwa cha ma swaps okoma komanso njira zothandiza kwambiri.

Zatsopano zopanda gluteni ndipo mukusowa kuti muyambire pati? Ndicho chimene ife tiri pano. Umu ndi momwe mungakhalire wopanda gluteni (popanda kusiya zakudya zomwe mumakonda).

Koma choyamba, kodi gluten-free imatanthauza chiyani? N'chifukwa chiyani mulibe gluteni konse?

Kwenikweni, gluten ndi gulu la mapuloteni omwe amapezeka mu tirigu ndi tirigu wokhudzana ndi tirigu zomwe zimapangitsa mtanda kukhala wosalala komanso mkate wodziwika bwino. Koma malinga ndi Susan Piergeorge, katswiri wodziwa zakudya zopatsa thanzi komanso woyang'anira maphunziro a zakudya za Rainbow Light and Natural Vitality Calm, kukhala wopanda gluten sikungotanthauza kusiya mkate ndi pasitala kapena kutaya mapaundi owonjezera. Nthawi zambiri, anthu omwe amadya zakudya zopanda thanzi ndi omwe ali ndi matenda a celiac (matenda a autoimmune), omwe ali ndi vuto la tirigu kapena kutengeka kwa gluten, akutero.

Kwa iwo omwe ali ndi matenda a celiac, kuthetsa kudya kwa gluten ndikofunikira, Piergeorge akutiuza, chifukwa gluten ikadyedwa, chitetezo cha mthupi chimayamba kugwira ntchito ndipo chikhoza kuwononga matumbo aang'ono. Popanda kuthandizidwa, pamakhala chiopsezo chowonjezereka cha zovuta zathanzi kwanthawi yayitali.

Kupatula pamavuto am'mimba, Piergeorge akuti matenda a gluten angayambitse mutu, kutopa, zotupa, zowawa zosatha komanso matenda amisempha, kotero ndikofunikira kuti ngati muli nawo, mupewe gluten kwathunthu. (Ngati mukuganiza kuti muli ndi matenda a celiac, muyenera kulankhula ndi dokotala musanayese kuchiza zizindikiro zanu nokha.)

Momwe mungakhalire wopanda gluteni:

1. Dziwani zakudya zomwe zilibe gilateni (ndi zomwe zilibe)

Tsoka ilo, kupewa gluten kumatanthauza kudula zakudya zodziwika bwino zomwe zimakhala ndi gluteni, kuphatikiza ...

• Tirigu ndi tirigu wokhudzana ndi tirigu (monga spelled, farina, kamut, durum, bulgur, semolina ndi einkorn)
• Balere
• Farro
• Rye
• Malt
• Yisiti ya Brewer’s ( yisiti yopezeka mumowa)

Izi zikutanthauza kuti zakudya zopangidwa ndi chilichonse mwazinthuzo ndizoletsedwa, kuphatikiza (koma osati ku) ...

• Zakudya za tirigu
• Pasitala wa tirigu
• Mbewu za phala (pokhapokha zitalembedwa kuti alibe gluten)
• M'malo mwa nyama (monga seitan ndi mitundu ina ya tofu)
• Zakudya zophikidwa (kachiwiri, pokhapokha zitalembedwa kuti alibe gluten)
• Zokhwasula-khwasula (monga pretzels, crackers, mipiringidzo ya granola komanso tchipisi ndi ma popcorn)
• Zakudya zokometsera ndi zakudya zina (monga msuzi wa soya, mavalidwe a saladi, marinades ndi broths)
• Zakumwa (monga mowa ndi zakumwa za malt)

Zachidziwikire, uwu si mndandanda wotsimikizika, ndipo mukakayikira, muyenera kuwerenga zolembazo. Ngati china chake chili cholembedwa mwapadera kapena chopanda gluteni, muli momveka bwino. Apo ayi, pitirizani kusamala ngati simukudziwa ngati chinachake chili ndi gluten. Zothandizira pa intaneti (monga ma Celiac Disease Foundation , Pamwamba pa Celiac ndi Gluten Free Watchdog ) ndi malo abwino kuyang'ana ngati mukufuna kudziwa kaya chinthu chili chabwino kudya kapena ayi .

2. Dziwirani zolowa m'malo mwa gilateni ndi zina

Simungathenso kudya pasitala ya pasitala ya tirigu, koma pali zowonjezera zambiri zopanda gluten zomwe zimakhala ngati zenizeni.

• M'malo mwa pasitala wa tirigu, yesani pasitala wopanda gluten zopangidwa kuchokera ku nandolo, mpunga, mphodza, quinoa kapena nyemba. (Ndife mafani a Banza chifukwa cha kukoma kwawo komanso kapangidwe kake ka al dente)
• Ngati ndinu wophika mkate pafupipafupi, mutha kusinthana mosavuta ufa wopangidwa ndi tirigu ndi ufa wopanda gluteni. Pali matani ambiri ophatikizira chikho cha chikho omwe angapezeke pa intaneti kapena pa golosale yanu (monga Bob's Red Mill Gluten-Free Flour Wophika 1 mpaka 1 kapena Cup4 Cup ).
• Kapenanso, maphikidwe ambiri ophika amapangidwa ndi mbewu zopanda gluteni mwachibadwa, monga ufa wa amondi. Mukufuna inspo? Yesani tart iyi ya mabulosi akuda komanso opanda gluteni.
• Ngati ndinu sangweji kapena toast fiend, m'malo mwa gluten- zonse mkate wopanda gluteni. Pali njira zingapo zomwe mungasankhe pankhani ya golosale, koma ngati muli wofunitsitsa, mutha kulimbikira kupanga mkate wanu wopanda gilateni kunyumba ndi imodzi mwamaphikidwe osavuta awa.
• Imbibing? Mowa wopanda Gluten ndi chinthu tsopano. Cider nayenso mwachibadwa alibe gluteni, monga momwe zilili mowa wambiri wosakondera. Vinyo wambiri ndi wopanda gluten, makamaka ngati ali osayeretsedwa komanso osasefedwa . Werengani zolemba zanu.

Zogwirizana: Nayi Momwe Mungapangire Ufa Wa Amondi Kunyumba, Komanso Chifukwa Chake Muyenera Kuvutikira Poyambirira

3. Dalirani zakudya zopanda gilateni kuti mupange zakudya zopatsa thanzi

Dziko silimazungulira gilateni (ngakhale nthawi zina zimamveka ngati izo). Pali matani a zakudya zopanda gluteni zomwe zimakhala masewera abwino pamene mukudya zopanda gluteni (ndipo zambiri zimakhala zabwino kwa inu). Izi zikuphatikiza…

• Mkaka (monga mkaka kapena batala) ndi mazira
• Mtedza ndi mbewu
• Zipatso ndi ndiwo zamasamba
• Nyama ndi nkhuku
• Nyemba ndi nyemba
• Mbewu zopanda Gluten ndi pseudo-njere (monga quinoa, buckwheat, mapira, mpunga, amaranth, chia, flaxseed, manyuchi, teff ndi oats pure)
• Zakudya (monga tapioca, arrowroot, mbatata ndi ufa wa mbatata, ufa wa chimanga ndi chimanga, polenta, ufa wa nkhuku, ufa wa soya, ufa wa mtedza ndi ufa wa kokonati)
• Mtedza ndi mbewu
• Mafuta ndi viniga
• Zitsamba ndi zonunkhira
• Baking powder ndi soda
• Shuga
• Zakumwa zambiri kupatula mowa

Ngakhale mutadziwa kuti china chake sichikhala ndi gluteni, ndibwino kuti muyang'ane kawiri chizindikirocho ngati chikuipitsidwa. (Koma zambiri za izo mumphindi.) Ndipo ngakhale kuti zakudya zopanda thanzi za gluteni, zakudya zamagulu ndi zokhwasula-khwasula zimakhala zosavuta, musagwere m'maganizo kuti gluten-free ndi ofanana ndi thanzi. Ma cookie opanda Gluten akadali ma cookie, pambuyo pake. Chosakaniza chimodzi, zakudya zomwe sizinakonzedwe ndiye ndalama zanu zabwino kwambiri zopangira zakudya zopatsa thanzi (kuphatikizanso mukudziwa kale kuti alibe gluteni).

Kuti mulowe m'malo mwa gilateni muzakudya zowuma, yang'anani mpunga, mbatata, nyemba zowuma, buckwheat, quinoa, amaranth kapena tortilla za chimanga zopanda gluteni, Piergeorge akuwonetsa. Ndipo ngati mukulimbana ndi zakudya zina, amalimbikitsanso zakudya zopanda thanzi za gluten-monga Utawaleza Kuwala - kuthandizira kudzaza mipata.

4. Samalani ndi kuipitsidwa

Ngakhale chakudya mwaukadaulo wopanda gluteni, pali mwayi woti wakhala woipitsidwa, kutanthauza kuti wakumana ndi gluten. Ichi ndichifukwa chake ndikofunikira kwambiri kuwerenga zolemba zazakudya zosasangalatsa izi. (Sitingatsimikize mokwanira izi!) Yang'anani mawu ngati omwe ali ndi gilateni kapena opangidwa mu malo omwe amakonzanso zakudya zomwe zili ndi tirigu. Ngati simuli munthu yemwe ali ndi matenda a celiac kapena kutengeka kwa gluten (mwachitsanzo, mukupita ku gluten kuti muonde nokha), izi sizingakhale vuto kwa inu. Apo ayi, ndi chiopsezo choyenera kuyang'anitsitsa.

Kuwonongeka kwapamtunda kumatha kuchitikanso kunyumba, makamaka ngati mukukhala ndi odya gilateni. Munatola zinyenyeswazi mumtsuko wa batala wa peanut kapena mbale ya batala? Inde, ndiko kuipitsidwa kosiyana. Kodi mlongo wanu adawotcha mkate wokhazikika muchowotcha chanu? Pa! Koma pali njira zomwe mungatenge kuti mupewe kuipitsidwa, monga kugwiritsa ntchito siponji yosiyana kuyeretsa mbale zopanda gilateni ndi zophika mkate; kupukuta zowerengera ndi malo pafupipafupi; mapepala amapepala omwe amagawana nawo ndi zikopa kapena zojambulazo; kusunga kabati yosiyana ya zakudya zopanda gilateni; ndikugwiritsa ntchito bolodi losadulidwa lopanda gilateni (lomwe limapangidwa kuchokera kuzinthu zopanda pake).

5. Samalani ndi zakudya zozembera zomwe zili ndi gilateni

Magwero ambiri a gluten ndi owoneka bwino. Ena, osati kwambiri. Zakudya zosayembekezereka zomwe zili ndi gluten ndizofala kwambiri kuposa momwe mungaganizire, makamaka ngati ndi zakudya zosinthidwa. Malinga ndi Cleveland Clinic , awa ndi ena mwachinyengo magwero a gluten kuti mupewe:

• Zakudya zokazinga zomwe zitha kukazinga mumafuta omwewo monga zakudya zokhala ndi gluteni (monga tchipisi ta tortilla, tchipisi ta mbatata zokometsera ndi zokazinga zaku France)
• Mipiringidzo ya mapuloteni ndi mipiringidzo ya granola
• Pre-osakaniza zokometsera
• Kukonzedwa tchizi
• Ma burgers a Veggie
• Zosakaniza zophika mu sitolo
• Ma ice cream okoma (monga mtanda wa keke)
• Maswiti (um, licorice akhoza kukhala ndi gluten mmenemo)
• Khofi , yomwe imatha kukonzedwa m'malo okhala ndi gluten
• Mavitamini, zowonjezera ndi mankhwala
• Zokongola
• Mitundu yopangira komanso zokometsera
• Vinyo (inde, mukhoza kuthokoza processing )

6. Pezani maphikidwe opanda gilateni, mabulogu azakudya ndi mabuku ophikira

Mukuyang'ana kale pa intaneti zomwe mungadye usikuuno; tsopano muyenera kungochepetsa mpaka maphikidwe opanda gluteni. Mwamwayi, dziko (er, web) ndi oyster wanu. Titha kunena chilichonse mwa izi Chakudya champhindi 30 chopanda gluteni ? Kapena bwanji za chakudya cha gluten cha sabata (inde, kuphatikizapo kadzutsa, chamasana ndi chakudya chamadzulo)?

Ngakhale mutakhala kusukulu yakale, pali mabuku ambiri ophika omwe amayang'ana kwambiri kuphika ndi kuphika opanda gluteni. Timalangiza kwambiri Canelle et Vanille: Maphikidwe Opatsa thanzi, Opanda Gluten pa Chakudya Chilichonse ndi Makhalidwe Wolemba Aran Goyoaga (ophika athu omwe tikukhalamo), komanso Danielle Walker's Idyani Zomwe Mumakonda .

7. Phunzirani momwe mungakonzekerere chakudya kuti mukhale okonzeka nthawi zonse

Zimatichitikira tonsefe: Mukuiwala kunyamula chakudya chamasana ndipo chotengera chokhacho pafupi ndi ofesi yanu ndi pizza. M'malo modzimangirira (kapena kudumpha chakudya chamasana chifukwa palibe njira zina), yesani Kukonzekera chakudya chamasana chomwe mukudziwa kuti ndi chopanda gluteni .

Koma kukonzekera chakudya si njira yothandiza pa nkhomaliro. Ndiwopulumutsa nthawi yambiri pazakudya zapakati pa sabata, makamaka pamene mukudalira kwambiri chakudya chophikidwa kunyumba kuti zakudya zanu zisakhale za gluten. Mwamwayi, mwafika pamalo oyenera. Malingaliro okonzekera chakudya ? Onani. Maphikidwe a Instant Pot ? Tili nawo.

8. Musaiwale kudzichitira nokha nthawi ndi nthawi (chifukwa mungathebe!)

Chifukwa chakuti mukupanga kusintha kwa gluteni sizikutanthauza kuti mukulowa mu moyo wa timitengo ta karoti, saladi ndi mabere a nkhuku. Tabwera kunena kuti mutha kukhalabe ndi keke yanu ndikudyanso. Mwinamwake simuli wophika buledi-panobe. Khalani m'modzi wokhala ndi zokometsera zosavuta za gluteni . Kuphika kopanda Gluten kumatanthawuza mawonekedwe amchenga, ma soggy bottoms ndi zachisoni, zopanda kukoma (ngati mutha kuzitcha izo). Koma chifukwa cha zophika zophika zopanda gilateni zomwe takuuzani, kukwapula zinthu zophikidwa paukadaulo za sans gluten tsopano ndikosavuta kuposa kale. Ndipo maphikidwe ena (monga ma cookies opanda ufa a koko ) amakhala opanda gluten mwachibadwa.

9. Osapita kutchuthi…

Thanksgiving ili ndi zinthu zambiri, Khrisimasi ili ndi makeke ndipo mukuyesera kuwapewa onse awiri. Osadandaula, bwenzi. Mutha kusangalala ndi tchuthi popanda tirigu. Umu ndi momwe mungapangire Thanksgiving yopanda gluteni (ndi chilichonse kuchokera ku zakumwa mpaka mchere). Nawa maphikidwe 33 atchuthi opanda gilateni kuti apange nthawi yabwino kwambiri pachaka kukhala yokoma kwambiri monga kale. Ngati simukuchereza, kuphika kapena kuphika, tikukulimbikitsani kuti mudziwitse banja lanu ndi anzanu zisanachitike zikondwerero zonse kuti gluten ndi malire kwa inu chifukwa cha thanzi.

Nkhani yabwino ngati mukukonzekera kudya: Malo odyera ambiri kuposa kale khalani ndi zosankha zopanda gluten pamindandanda yawo, ndipo malo odyera ena alibe gilateni. Lolani seva yanu idziwe pasadakhale kuti simungadye gluten, ndipo ngati mukuda nkhawa ndi mbale, funsani ngati ingapangidwe popanda zosakaniza za gluten. Piergeorge akupereka lingaliro la kuyitanitsa zakudya zopanda sosi, gravies, zomenya ndi buledi, ndikupempha vinyo wosasa ndi mafuta m'malo mwa kuvala saladi.

Malangizo athu omaliza? Werengani zolemba zanu, dziwani zomwe zalowa mu zomwe mukudya ndikulandira zakudya zomwe mwachibadwa zimakhala zopanda gluten. Mudzakhala katswiri wopanda gluteni posachedwa.

Zogwirizana: 19 Chakudya Cham'mawa Chopanda Gluten M'mamawa Otanganidwa

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