Amathiphu ami Wokuphumelela
Ingabe uhlala gluten ukhululekile ne- fibromyalgia noma isifo esingapheliyo sokukhathala , noma ucabangela ukudla okungenalutho kwe-gluten?
Lokhu ukudla okunzima ukulandela ngoba i-gluten ifihla ezindaweni eziningi ezahlukene. Ngenhlanhla, ithandwa kakhulu kangangokuthi unezinketho eziningi kakhulu esizenzayo ngisho neminyaka embalwa eyedlule.
Ngiye ngafunda izinto eziningana eziye zangisiza ngiphumelele ekudleni kwami okungenayo i-gluten, futhi bangakwazi ukukusiza futhi.
Yini i-Gluten & Kungani Yinkinga?
Okokuqala, kubalulekile ukwazi ukuthi i-gluten iyini nokuthi kungani ekudla okuningi kangaka.
I-Gluten yiprotheni enokolweni, ibhali, ne-rye. Yilokho okwenza izimpahla ezibhakayo zibe mnandi kakhulu, ukuthungwa kwe-spongy. Ibuye isetshenziswe njengendlela yokwengeza emikhakheni eminingi yokudla okuhlanganisiwe, njengama mixes e-powdered sauce nabanye abaningi.
Abanye abantu bane-autoimmune condition ebizwa ngokuthi isifo se-celiac esenza bakwazi ukubekezelela i-gluten. Abanye abantu abangenayo isifo se-celiac babe nezimpawu ezihlobene ne-gluten futhi babhekwa njenge- gluten sensitive noma i-gluten engacindezeli.
Ukungena-gluten-free kuyindlela enkulu yokushintsha impilo efaka ukuzibophezela okuningi. Nakuba kungase kube yinto emangalisayo ekuqaleni, kuba lula njengoba imikhuba emisha ibamba.
Funda izindawo zokufihla
Isihluthulelo sokudla okungekho gluten ukufunda zonke izindawo i-gluten ingazifihla.
I-Gluten ikhona yonke indawo. Kuzindawo ezicacile - isinkwa, okusanhlamvu, i-hamburger buns, pasta, njll.
- kanye nezinto ongalokothi uzilindele. Isibonelo, ezinye izindawo zokudla okusheshayo zisebenzisa inkukhu elinezinyosi equkethe gluten. Lokho kwangimangalisa ngempela! Uma ngisho inyama ingaphephile ngaso sonke isikhathi, uyazi ukuthi kufanele ugcine iso.
Ekuqaleni, kungase kubonakale kulula ukukhomba imikhiqizo ene-gluten. Ukudla kubhalwe phansi, kwesokudla?
Kubonakala sengathi kufanele usebenzise kuphela uhlu lwezithako, noma ngisho nesitatimende se-allergen ukuthi amalebula amaningi anakho.
Maye, akusilo lokho okulula. Izidingo zokubhalisa i-Allergen zifaka ukolweni, kodwa hhayi i-gluten ngokuqondile. Ngenkathi ukolweni kuwumthombo oyinhloko we gluten ekuhlinzekeni kokudla, akuwona kuphela owodwa udutshulwa olude.
Zonke izinhlobo zezinto ezibonakala zingenangqondo ziqukethe gluten njengengxube yokudla. Lezi zingabandakanya i-maltodextrin, i-flavour yemvelo, isitashi sokudla, kanye nomunye wabantu ozothola kuzo zonke izinhlobo zokudla.
Ochwepheshe beCeliac Disease Jane Anderson unelungelo elikhulu lemigomo eyenza noma engachaza i-gluten kumalebula okudla. Ikakhulukazi ngenkathi ulungisa imikhuba yakho yezitolo, kuyinto enhle ukuthi uphrinte futhi esikhwameni sakho noma esikhwameni sakho:
Izinhlu Zalokho Ongadla
Njengoba uthola imikhiqizo ongayidla, bhala phansi. Ngaleyo ndlela, uzosindisa isikhathi esitolo esitolo esikhundleni sokufunda ilebula lokudla njalo. Labo abhalwe nge-gluten mahhala kulula - yibo okufanele usebenzele, ukufunda ilebuli ngemva kwelebuli yonke, ngokwesibonelo, isigaba se-spaghetti sauce, ukuthi uzofuna ukulandelela.
Mhlawumbe okubaluleke nakakhulu, uma omunye umuntu athengela wena, angakwazi ukuthatha uhlu.
Ngangingenakho okufana nalokhu lapho ngiphelelwa ukuhlinzwa okuphuthumayo, futhi umyeni wami ompofu wayenokuhlangenwe nakho okuphazamisayo okuzama ukuthola izinto kimi.
Ukugcina Izinto Zihlukile
Enye inkinga okudingeka uyiqaphele ukungahambisani nokuhamba. Isenzo esilula sokubeka i-bagel-free free in toaster yakho singadlulisela inani elincane le-gluten kulokudla okuphephile ngaphambilini. Uma uhlala nabantu abangahlanganyeli nokudla kwakho, kudingeka ngempela uqaphele.
Izinto ezivamile ezingabangela ukungcola okungahambi kahle zihlanganisa:
- Toasters,
- Butter,
- Ukusika amabhodi,
- Amakhani,
- Abadli bePasta,
- Izitsha zokupheka.
Ingxenye elula isebenzisa izitsha ezihlukene: ummese owodwa webhotela we-toast yakho, enye yomndeni wakho; enye isipuni se-pasta ye-spaghetti yakho, enye yezinto ezivamile.
Uma kuziwa emabhokisini okusika, ukugwema izinkuni umqondo omuhle, ngoba uyangena. Ngisebenzisa ipulasitiki, futhi nginakho okuwukuphela kokudla okuqukethe i-gluten nenye okugcinwe ngaphandle kwayo. I-Same iyahamba nge-colander yakho.
Ukuze ulondoloze ezitsheni, ungahle ulungiselele ukudla kwakho kuqala bese usebenzisa kabusha izinto kwabanye.
Ekhishini lami, uzothola izitsha ezimbili zebhotela ezisebenzisayo ukuze ngigcine umama wami mahhala kuzo zonke iziqu ezincane ezinobuthi ezidluliselwa emmese. Ibhotela lami ligcinwa eshalofini eliphakeme futhi, ngakho izingane zami azitholi ngephutha.
I-toaster iyinto ecasulayo ngoba ingabiza. Ngacabangela okukhethwa kukho okubili: engeza i-toaster yesibili ekhikhini lami, noma ukuthenga imodeli emine-slice ngokuhlukanisa okuhle phakathi kwe "side" yabo neyami. Ngenxa yokuthi anginayo isikhala seminyaka emibili, ngakhetha ukhetho olulodwa lwesine. Ngithola imigexo emibili ngakwesokunxele, kuyilapho wonke umuntu esebenzisa ilungelo.
UJane unezihloko ezithile ezihloko ngalesi sihloko lapha:
Ukulungisa Ukupheka
Ngenxa yokuthi i-gluten inomthwalo wemidwebo esetshenziselwa izinto ezibhaka, ungathola ukuthi izinto ozibhaka ngamagundane angenayo i-gluten azikwazi ukulinganisa. Ngithole ngisho nokuxuba okuphelela okomile futhi okunamandla.
Into esiza kakhulu ukusebenzisa i-xanthan gum noma i-guar gum. Basiza ukubopha ukudla ndawonye futhi babe nokuthungwa okungcono.
Angibhabhisi inani elikhulu, kepha konke engikugcobile ngefulawa elingenalo i-gluten, inhlanganisela enhlobonhlobo enesisindo esincane se-xanthan isebenze kahle kakhulu. Abanye abantu bakhetha izinhlobo ezahlukene zemifucuza zokupheka ezahlukene, noma kunjalo. Izeluleko eziningi zikhona lapho, ku-intanethi nasezincwadini zokupheka, ezivela kubantu abazi kahle ukuthi benzani.
Ungathola amakhemikhali amaningi angama-gluten emahalafoleni esitolo, kanti ezinye zazo zinhle ngempela. Kodwa-ke, amanye angaphuma omile kakhulu. Nginenhlanhla ngokufaka iqanda elingeziwe noma uketshezi oluthe xaxa kunalokho okufunwa khona. Kuthatha ukuhlolwa okunye futhi kungase kungasebenzi ngaso sonke isikhathi, kodwa kuwufanele uma usuqeda okuthile okuyiqiniso okukhona esikhundleni sokudla okulahlekile.
Ukugcina Izinketho Ngesandla
Uma udla ngokukhethekile futhi unesifo esingakuvimbela imisebenzi ethile eyisisekelo, njengokupheka kusukela ekuqaleni noma ukuthenga ezitolo, kubalulekile ukugcina izinketho ezilula ezandleni.
Ngiyaqiniseka ukuthi ngigcina ukudla okuncane okubandayo, okubangelwa gluten efrijini yami uma ngidinga. Uma ngingakaze ngibe nazo, ngizisolile!
Ngiphinde ngithole ama-wraps angenama-gluten nama-tortillas engiwuthandayo, futhi angcono ekudleni okusheshayo kokushiya noma ukulungiswa kwesangweji. (Qaphela i-gluten ekudleni kwasemini, kodwa!)
Uma nginamandla, ngizama ukupheka ngokwanele ukudla okuningi.
Ekuhambeni
Kungaba nzima ukuthola isidlo se-gluten-free noma isikhombisi uma usuvele uphuma futhi uhamba. Ukuze ngingangeni esimweni esibi, ngizama ukugcina into ephephile nokugcwalisa esikhwameni sami nasemotweni yami. Isikhwama esincane sezinkukhu, ama-almonds, noma izithelo ezomisiwe yizinketho ezinhle.
Ukudla ngaphandle kuyinkinga enkulu uma ungenayo gluten. Uzothola okuningi kulokho ngezansi.
Izinsiza Eziningi
Lokhu kudliwa kwezokwelapha okungase kunganikeli izinzuzo kulabo abangenayo isifo se-celiac noma ukuzwela kwe-gluten. Ungafunda kabanzi mayelana nalezi zinto lapha:
- Ukuzwela kwe-Gluten ku-Fibromyalgia & Chronicly Fatigue Syndrome
- Ingabe Kufanele Ube Namahhala?
- Thola Ukudla Kwakho Ukudla: Ukudla Ukuqeda
Qinisekisa ukuthi uhlola izindawo zombili zikaJane noTeri ukuze uthole ulwazi oluthe xaxa ukukusiza ukuba uphume ngokuphumelelayo.