Mukapeza kuti muli ndi matenda a celiac kapena sensibility, mumatha kuvutika ndi zonse zomwe muyenera kuchita: phunzirani kuzindikira gluten pa zolemba za chakudya , kutulutsa gluten ku khitchini yanu, ndi kukopa abambo kuti ayesedwe, pakati pa ena.
Koma simukumva zambiri zokhudza zomwe simuyenera kuchita. Choncho kuti ndithetse izi, ndalemba mndandanda wa zinthu khumi zokha kuti muleke kuchita ngati simungathe kudya gluteni.
Musadandaule ngati mukuphwanya malamulowa nthawi zina - tonse tachita zimenezo. Koma mukawaphwanya mobwerezabwereza, mutha kuyambitsa mavuto awiri (malinga ndi lamulo): thanzi labwino, kapena moyo wosakhutiritsa.
Zinthu 10 Zolepheretsa Kuchita Ngati Simungathe Kudya Gluten
Siyani Kuopa Kuyesera Zakudya Zatsopano
Zimakhala zosavuta kuti mupeze chakudya chofanana nthawi zambiri, makamaka ngati mumaganizira zitsulo za gluten pansi pa magawo 20 pa milioni omwe amawoneka kuti ndi otetezeka. Iwe ukhoza ngakhale kufika kotero kuti iwe ukuwopa pang'ono chakudya. Komabe, musalole kuti mantha anu okhuta amakulepheretsani kuyesa zakudya zatsopano. Mukhoza kuteteza zotsatira za gluten mwa kuwona momwe chakudya chimayambira musanayambe kudya, komanso mwa kudya kokha kochepa. Ngati mutachita, mwachiwonekere muyenera kuchotsa chakudya ... koma mungapeze chinachake chatsopano kuti musangalale.
Siyani Kupewa Kudya
N'zotheka kudya ndi matenda a leliac kapena kutentha kwa gluten, ngakhale mutakhala ndi nkhawa makamaka ngati muli ndi zakudya zina (kuganiza: soy, chimanga, mkaka) zomwe mumapewa.
Mwachiwonekere, mufunika kusamala, ngakhale mukudya paresitilanti muli masewera opanda pake a gluten (Ndikulemba malesitanti omwe angatheke m'chaputala ichi: Menus ya Free Gluten Menus). Zidzatenga ntchito yowonjezera (mwachitsanzo!) - mwachitsanzo, muyenera kusankha malo odyera mosamala (malo odyera ophika mkate sangakhale abwino), ndipo ndikulimbikitsanso kulankhula ndi wophika woyamba (onani Malangizo ena omwe mungadyeko mosamala m'nkhaniyi: 5 Malamulo Oyenera Kudya Mwabata Mwaufulu Wa Gluten).
Koma simuyenera kusiya kugula chifukwa chakuti simungadye zowamwitsa.
Siyani Kuopa Kuyenda
Inde, kuyendayenda kungakhale vuto lalikulu pamene simungadye zakudya zowonjezera - muyenera kunyamula chakudya chokwanira, kudera nkhaŵa za zakudya zamtundu wa gluten zomwe mungatenge pa chitetezo cha ndege, ndi kusamala nthawi zonse motsutsana ndi zochita pamsewu. Komabe, musapewe kutenga tchuthi, chifukwa n'zotheka kupeza malo oyendayenda omwe ali osasuka kwambiri. Ngati mumakonda mizinda ikuluikulu, yesetsani New York City kapena Los Angeles - zonsezi zili ndi zosankha zambiri zosungiramo zosuta. Kuyenda kwapabanja, ndimapeza kuti kulimbana kovuta kwa Disney (Gluten-Free Dining At Disney kumafotokoza zomwe muyenera kuchita), koma malo ena ambiri a banja angathe kuthandizira zopempha za gluten. Nthawi zonse pitani patsogolo kuti mufunse. Kuwonjezera apo, pali malo ambiri oyendera maulendo omwe amalemba mndandanda wa makasitomala odyera a gluten - malo anga a Gluten-Free Restaurant Directories akuwonetsani zomwe zilipo.
Lekani Kukhala Otsatira Pa Zochitika
Ndikhoza kukumbukira choyamba changa ndi kusakaniza kopanda mtundu wa gluten - awo brownies analawa bwino kwambiri. Pamene ndinkasungunuka tsiku lotsatira, ndinadandaula chirichonse koma kusakaniza kofiira (ngakhale kuti ndilo lokha lokhalondola).
Zinatengera zina zinayi (brownies) ndi masiku awiri odwala kuti ndidziwonetsetse kuti kusakaniza kumeneku - kuyesedwa kokha kwa magawo 20 pa milioni - kunayambitsa zizindikiro zanga. Ndi zophweka kupanga chikhalidwe cha kukana pazochita ... makamaka ngati mumakonda chakudya chodandaula. Koma musati muchite zimenezo. Ndizotheka kwambiri kuti mukhale wochuluka ndi zakudya zopanda zakudya zam'madzi , popeza ambiri mwa iwo ali ndi vuto la gluteni. Samalirani zomwe thupi lanu likuchita ndipo muyambe kupeza zomwe muyenera kuzipewa, ngakhale kuti alibe "gluten" (nkhaniyi yokhudzana ndi momwe Gluten Ingandidwalitsire? ) Ingathandize.
Siyani Kudandaula Zonse Pa Gluten
Ndiko kuyesa kunena kuti mapuloteni oyipa nthawi zonse mukakhala ndi tsiku kapena mimba yanu ndi yovuta.
Koma guden sikuti nthawi zonse imakhala ndi mlandu - ndizotheka kuti muli ndi chimfine cha m'mimba, kuti mudya chinachake chokayikitsa, kapena kuti mumangokhala opsinjika kwambiri kuposa ozolowereka ndipo simukumverera bwino chifukwa cha izo. Zimathandiza kufufuza zizindikiro zomwe mumapeza ndi kutchuka kwa gluten - mumatha kumverera chifukwa cha zomwe zimakhala zokhudzana ndi gluten komanso zomwe sizili choncho. Mukapeza dermatitis herpetiformis , zomwe zimapangitsa kuti zikhale zosavuta kudziwa chizindikiro cha gluten, koma anthu ambiri omwe sapeza DH adakali ndi chizindikiro chodziwika bwino chotsatira chizindikiro cha gluten chomwe sichinthu chosiyana kwambiri ndi chiwonongeko. Phunzirani wanu, ndipo mudzadziwa ngati muli ndi chimfine kapena ngati muli ndi mimba.
Lekani Kudya Chakudya Chokonzekera Ndi Amzanga Ndiponso Omwe Ali M'banja
Pokhapokha ngati muli m'banja kapena gulu la anthu omwe ali ndi mphamvu zowonongeka kapena za gluten omwe amadziwa bwino kuphika, sungathe, koma ndinu otsimikiza kuti mudzadya zakudya zowonjezereka (nkhani yanga Muyenera kudya mchere wa gluten - chakudya chosavuta chokonzedwa ndi anzanu kapena achibale? Zakudya za gluten zimapangitsa kuti aliyense azidziwa bwino masana masana. Bweretsani nokha chakudya ku zochitika zamasewera (onetsetsani kuti mumakonda kwambiri) ndikuyang'ana kampani, osati pa chakudya.
Lekani Kukhala Hermit
Ngakhale kuti simukugawana chakudya chopangidwa ndi anthu ena omwe satsatira chakudya (onani pamwambapa), simuyenera kungokhala kunyumba. Zimayesayesa, makamaka ngati mwatenga kumene, kuti mupewe nthawi zomwe zakudya simungadye (onani Kulimbana ndi Maganizo Pamene Mudakali Wopanda Gluten kuti mumve zambiri). Ine ndazichita izo ndekha. Komabe, simukufuna kukhala ndi moyo monga chiwongoladzanja - pangani chinachake chokoma kwambiri kuti mutenge nawo, ndipo yesetsani kupita. Simudzadandaula.
Lekani Kulalikira Zopindulitsa Zakudya Zakudya za Gluten
Ngati mukumva bwino tsopano kuti mwakhala opanda gluten, ndikuyesa - kuyesa kwenikweni - kuyesa kutembenuza aliyense wakuzungulira. Kawirikawiri, mudzawona mamembala omwe angakhale opindula ngati sangakhale osasuka, komanso mabwenzi omwe ali ndi zizindikiro za kuchepa kwa matenda a gluten kapena matenda a chililiac . Fotokozerani zomwe zingatheke kamodzi (muli ndi chilolezo changa kuti muchite zimenezo), koma khalani chete . Tengani mawu anga kwa iwo ngati munthu amene akupeza kuti ndi kovuta kwambiri kusiya nkhaniyi: Samafuna kumva za izo mobwerezabwereza ... iwo samatero kwenikweni .
Siyani Kukhulupirira Zonse Mukuziwerenga Pa Intaneti Kapena Mverani Pa Magulu Othandizira
Zakudya za gluten ndi zowonongeka pakalipano, zomwe ndi uthenga wabwino kwa ife. Koma palinso matani a zowonongeka ndi zowonongeka zofunikira kunja uko. Chenjerani ndi anthu omwe amadzinenera kuti mavitamini a m'mimba amatha kugwiritsira ntchito gluten (nkhani yanga Kodi mavitamini a m'mimba angakupulumutseni kuchokera ku zizindikiro za kutuluka kwa gluteni? Komanso, samanyalanyaza anthu amene amati zomwe mumachita ku chipangizo china sichikhoza kukhala chokwanira chifukwa chosachita nawo. Ndawonapo anthu amapereka uphungu (nthawizina wosauka) pa maulendo atapezeka kuti ali ndi masabata angapo okha. Ngati pali chitukuko chatsopano mu sayansi ya ululu wa celiac kapena gluten, kapena njira yowulera (monga imodzi mwa mankhwala ozunguza bongo amodzi tsopano). Popanda kutero, onetsetsani kuti muyang'ane chitsime musanatenge uphungu wa wina yemwe mwina sanadye chakudya cha gluten malinga ngati muli nacho.
Lekani Kuonera
Ngati muli ndi matendawa, kuonera pa zakudya zopanda thanzi kungayambitse matenda otupa mafupa, matenda ena omwe amachititsa kuti munthu azidwala khansa komanso akhoza kukhala ndi khansa nthawi zambiri. Mwina simungakhale ndi zizindikiro (kapena zochepa chabe) pakalipano, koma gluten akadali kuwononga. Sichifukwa chabwino kuchibera - ngati muli ndi chilakolako chochita zimenezo, yesetsani kumenyana nacho pokondwera ndi mchere wosangalatsa kwambiri wa gluteni omwe mungapeze.