Gluten yog cov protein muaj nyob hauv 4 hom nplej: nplej, barley, rye, thiab triticale. Cov protein no tuaj yeem ua teeb meem zom zaub mov thiab lwm yam teeb meem kev noj qab haus huv rau cov neeg uas muaj kab mob celiac lossis cov uas tsis muaj kab mob hauv plab gluten-intolerance. Los ntawm kev zam cov zaub mov uas tuaj yeem ua rau muaj kev tawm tsam thiab tsom mus rau cov zaub mov uas muaj kev nyab xeeb, koj tuaj yeem ua raws cov zaub mov qab thiab tsis noj qab nyob zoo. Koj tseem tuaj yeem txaus siab rau cov khw noj mov, tog, ci, thiab ua noj hauv tsev.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Zam Cov Khoom Noj Uas Muaj Gluten
Kauj Ruam 1. Nyob deb ntawm cov nplej, barley, rye, thiab triticale
Gluten yog cov protein uas pom muaj 4 hom qoob loo. Zam cov khoom noj no, thiab ib yam khoom tau los ntawm lawv. Lwm lub npe cov nplej no tuaj yeem suav nrog:
- Farina
- Durum los yog graham hmoov
- Kamut
- Semolina
- Sau
Kauj Ruam 2. Noj cov nplej uas ib txwm tsis muaj gluten
Hmoov zoo, tsis yog txhua cov nplej muaj gluten. Suav nrog cov nplej tsis pub muaj gluten hauv koj cov zaub mov kom noj qab haus huv ntawm cov fiber thiab cov as-ham tseem ceeb. Piv txwv ntawm cov nplej tsis pub muaj gluten suav nrog:
- Pob kws, pob kws nplej, thiab hominy
- Oats (xyuas kom lawv tau ntawv pov thawj gluten-dawb)
- Quinoa
- Rice (xim av, qus, dawb)
Kauj Ruam 3. Hloov cov khoom noj uas muaj gluten rau lwm txoj hauv kev
Muaj ntau qhov kev hloov pauv yooj yim uas koj tuaj yeem ua kom tsis txhob gluten thaum txuas ntxiv kom txaus siab rau cov zaub mov ib txwm muaj. Koj tsis tas yuav xav tau cov khoom tsis muaj gluten zoo nkauj; muaj ntau txoj kev xaiv glutens dawb uas koj twb muaj hauv tsev lawm. Koj yuav sim:
- Pob kws tortillas es tsis txhob hmoov nplej.
- Tamari hloov cov kua ntses.
- Quinoa es tsis txhob ntawm couscous.
- Toasted taub dag noob es tsis txhob croutons ntawm zaub xam lav.
- Nplej noodles los yog spaghetti squash es tsis txhob siv cov nplej zom.
- Ib qho zaub qhwv qhwv tsis txhob siv cov qhaub cij.
Kauj Ruam 4. Txaus siab rau cov zaub mov uas ib txwm tsis muaj gluten
Nws tuaj yeem nyuaj rau sau txhua yam uas koj tsis tuaj yeem muaj ntawm kev noj zaub mov tsis pub muaj gluten. Hloov chaw, sau koj lub phaj nrog cov zaub mov uas koj paub tias nyab xeeb. Koj tuaj yeem noj:
- Txiv hmab txiv ntoo thiab zaub
- Legumes, noob, thiab txiv ntseej
- Qe
- Nqaij, ntses, thiab nqaij qaib (ceev faj ntawm qhob cij thiab marinades)
- Cov khoom siv mis nyuj
Kauj Ruam 5. Saib rau daim ntawv lo “ntawv pov thawj tsis pub muaj gluten” ntawm cov khoom ntim
Ntau cov khoom ntim thiab ua tiav yuav muaj gluten tshwj tsis yog cov khoom no tau lees paub gluten-dawb. Nrhiav cov ntawv pov thawj uas tsis muaj gluten ntawm cov zaub mov hauv qab no (saib "GF" ntawm lub ntim, uas txhais tau tias nws tsis muaj gluten dawb), lossis yooj yim zam lawv tag nrho.
- Npias.
- Mov ci thiab cereal.
- Ncuav qab zib, ncuav qab zib, thiab ncuav qab zib.
- Crackers thiab croutons.
- Gravies thiab gravy sib tov.
- Pasta.
Kauj Ruam 6. Ib txwm nyeem cov ntawv cim khoom
Txoj hauv kev zoo tshaj kom ntseeg tau tias cov khoom noj tsis muaj gluten yog ua tib zoo saib xyuas txhua qhov khoom noj. Ua nws tus cwj pwm ntawm ua tib zoo nyeem cov ntawv lo ntawm txhua yam koj noj.
Nco ntsoov tias "tsis muaj nplej" tsis zoo ib yam li "tsis muaj gluten."
Kauj Ruam 7. Ceev faj ntawm kev kis kab mob sib kis
Qee zaum cov zaub mov uas yuav tsis pub dawb gluten tau npaj ze cov zaub mov uas muaj gluten. Qhov no tuaj yeem ua rau muaj kev tawm tsam ntawm cov tib neeg uas muaj kev nkag siab. Piv txwv ntawm cov zaub mov muaj kuab paug muaj xws li:
- Tsev noj mov Fabkis kib
- Tsev noj mov qe (uas tej zaum yuav tau kis kab mob sib kis nrog lub khob noom cookie)
- Oats thiab oatmeal (ib txwm xaiv cov ntawv pov thawj gluten-dawb oats)
- Gluten-dawb pizza
Txoj Kev 2 ntawm 2: Ua Lub Neej Tsis Muaj Gluten
Kauj Ruam 1. Nrhiav lub glutens dawb aisle ntawm koj lub khw muag khoom noj
Raws li cov zaub mov tsis muaj gluten tau dhau los ua neeg nyiam, nws tau dhau los ua qhov yooj yim los nrhiav cov khoom tsis muaj gluten hauv khw muag khoom noj feem ntau. Feem ntau cov khoom noj no tau sau rau hauv txoj kev tshwj xeeb.
Nug ib tus neeg ntawm koj lub khw muag khoom noj hauv ib cheeb tsam seb lawv puas tuaj yeem taw koj rau qhov yog
Kauj Ruam 2. Khw tom khw muag khoom noj qab haus huv
Yog tias koj tsis pom cov khoom koj tab tom nrhiav ntawm koj lub khw muag khoom hauv nroog, tsis txhob tso tseg. Lub khw muag khoom noj qab haus huv yuav muaj peev xwm nqa ntau yam khoom tshwj xeeb uas tsis muaj gluten.
Kauj Ruam 3. Siv cov hmoov tsis muaj gluten hauv koj cov zaub mov nyiam
Hmoov ua los ntawm cov nplej yog cov khoom ib txwm muaj hauv cov khoom ci, kua ntses, ua khob noom cookie, thiab ntau lwm yam zaub mov txawv. Hmoov zoo, muaj ntau ntau yam glutens dawb hmoov xaiv.
- Almond hmoov yog ntau yam heev thiab tuaj yeem ua haujlwm rau ob qho qab zib lossis cov tais diav. Almond hmoov yog tag nrho tsis pub dawb yog li nws yog qhov kev xaiv zoo paleo kev noj haus.
- Amaranth hmoov ua haujlwm zoo rau pizza crust lossis lwm yam tais diav.
- Hmoov nplej xim av yog tuab heev, yog li nws ua haujlwm zoo tshaj plaws nrog lwm cov hmoov nplej. Buckwheat hmoov sib xyaw nrog cov hmoov nplej xim av ua rau tsis muaj gluten dawb waffles.
- Koj tuaj yeem yuav txhua lub hom phiaj gluten-dawb hmoov sib tov uas yuav ua haujlwm zoo hauv feem ntau cov zaub mov txawv. Qhov no feem ntau muaj hmoov nplej xim av, qos yaj ywm starch, thiab xantham gum.
Kauj Ruam 4. Yuav ib phau ntawv uas tsis muaj gluten
Phau ntawv qhia zaub mov zoo tuaj yeem ua rau koj pib ua noj tsis muaj gluten hauv tsev. Xauj koj lub khw muag ntawv hauv zos kom nrhiav phau ntawv qhia zaub mov uas haum rau koj nyiam. Qee qhov piv txwv suav nrog:
- Tawm tsam Grain los ntawm Danielle Walker
- 1000 Gluten-Free Recipes los ntawm Carol Fenster
- Betty Crocker Gluten-Free Ua Noj
Kauj Ruam 5. Nug txog cov kev xaiv uas tsis muaj gluten ua ntej mus koom ib tog twg
Ua ntej koj koom nrog kev sib sau ua ke, nws yog qhov zoo los nug tus tswv tsev seb yuav muaj dab tsi rau koj. Yam tsawg kawg, koj tuaj yeem zaum nibble ntawm zaub nyoos, zaub zaub, thiab pob kws tortilla chips. Koj kuj tseem xav tau:
- Nqa cov zaub mov tsis muaj gluten los qhia.
- Ntim ob peb khoom noj txom ncauj hauv koj lub hnab.
- Noj ib yam dab tsi ua ntej koj mus.
Kauj Ruam 6. Nug lub tsev noj mov server txog glutens-free options
Cov neeg rau zaub mov feem ntau yuav muaj tus tuav cov khoom uas los ntawm cov ntawv qhia zaub mov yuav tsis muaj gluten. Feem ntau, cov ntawv qhia zaub mov yuav muaj cov ntaub ntawv no lo rau. Qee qhov chaw noj mov tsis pub muaj gluten suav nrog:
- Ntses tacos ntawm pob kws tortillas
- Zaub xam lav nrog balsamic vinaigrette
- Steak thiab steamed zaub
- Ib sab ntawm qos yaj ywm los yog qos yaj ywm qab zib
Kauj Ruam 7. Tshawb xyuas cov khw noj mov tsis pub muaj gluten lossis cov neeg ua mov ci hauv koj cheeb tsam
Tshawb nrhiav hauv internet txhawm rau nrhiav cov khw noj mov hauv koj cheeb tsam uas tshwj xeeb rau kev ua neej tsis muaj gluten. Tej zaum koj tseem tuaj yeem nrhiav pom cov zaub mov tsis pub muaj gluten qhia rau koj thaj chaw uas teev npe ntau yam kev xaiv.
