Gluten yog hom protein uas pom hauv cov nplej, rye, barley, triticale, thiab cov khoom uas muaj cov nplej no. Teeb meem nrog gluten npog qhov pom ntawm qhov tsis meej. Cov tib neeg uas muaj lub cev tiv thaiv kab mob ua rau gluten tuaj yeem muaj txij li muaj kab mob celiac mus rau gluten rhiab lossis tsis quav ntsej. Yog tias koj muaj kev tsis txaus siab lossis rhiab rau gluten, muaj qee txoj hauv kev koj tuaj yeem pib noj zaub mov tsis pub muaj gluten.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Tshem Tawm Gluten Los Ntawm Koj Cov Khoom Noj
Kauj Ruam 1. Ntxuav koj lub pantry
Thawj kauj ruam rau tshem tawm gluten tam sim los ntawm koj cov khoom noj yog los ntxuav koj lub pantry. Koj yuav tsum tau tshem ntawm txhua yam uas muaj gluten.
Yog tias koj koom ib lub tsev nrog cov neeg uas noj gluten, tom qab ntawv sau cov zaub mov CLEARLY ua "gluten" thiab "gluten-free."
Kauj Ruam 2. Noj zaub mov tshiab
Feem ntau cov khoom noj lossis cov khoom noj uas tuaj hauv ib pob muaj gluten. Ib txoj hauv kev zoo kom tshem tawm cov gluten tam sim yog ua kom koj lub phaj nrog cov zaub mov tshiab. Qhov no suav nrog zaub, txiv hmab txiv ntoo, nqaij, thiab nplej tsis pub dawb, zoo li mov thiab quinoa. Cov khoom noj no muaj kev noj qab haus huv ntau dua. Cov khoom noj no tsis muaj gluten, yog li koj muaj kev nyab xeeb thaum koj noj lawv.
Kauj Ruam 3. Nyob deb ntawm cov khoom nplej
Gluten feem ntau pom muaj hauv cov khoom noj uas muaj hom qoob mog lossis hom qoob mog. Gluten tseem muaj nyob hauv oats, barley thiab rye. Cov hmoov txhuv nplej siab tseem muaj gluten. Ntau hom nplej uas suav nrog gluten yog:
- Txiv pos nphuab
- Durum
- Emmer
- Semolina
- Sau
- Farina
- Farro
- Graham
- KAMUT® khorasan nplej
- Einkorn nplej
Kauj Ruam 4. Tsis txhob noj lwm cov nplej uas muaj gluten
Ntxiv nrog rau cov nplej, nyob deb ntawm lwm cov nplej. Rye, barley, thiab triticale yog cov nplej koj yuav tsum zam. Koj yuav tsum tsis txhob noj Brewer's poov xab lossis oats, tshwj tsis yog cov oats tau sau tias tsis muaj gluten.
- Tsis txhob noj qhob cij, cereals, pastas, ncuav, thiab lwm yam khoom ua los ntawm cov nplej, tshwj tsis yog lawv tsis muaj gluten. Koj yuav tsum tsis txhob noj cov qhob cij, thiab cov khoom noj uas tau kib hauv tib cov roj gluten zaub mov tau ua noj hauv.
- Tshem tawm cov crackers, ncuav qab zib, khoom ci, pancakes thiab waffles, sib tov ua khob noom cookie, kua ntses thiab gravies (uas feem ntau siv cov nplej-ua hmoov li tuab), thiab hmoov nplej tortillas. Paub tias kua ntses tsis suav tias yog gluten-dawb tshwj tsis yog nws tau sau tshwj xeeb.
- Koj kuj yuav tsum zam cov khoom malt vim tias lawv tseem muaj gluten. Sim kom tsis txhob malted hmoov, malted dej haus, mis malted, malt phoov lossis rho tawm, thiab malt vinegar.
Kauj Ruam 5. Paub txog qee yam khoom noj yuav tsum tau txheeb xyuas
Muaj qee cov khoom noj uas yuav muaj gluten thiab xav tau kev txheeb xyuas. Ua ntej noj cov zaub mov no, nco ntsoov nyeem daim ntawv lo kom zoo. Cov zaub mov yuav tau ceev faj txog suav nrog:
- Khoom qab zib
- Lub zog tuav
- Nqaij nqaij
- Zaub xam lav hnav khaub ncaws
- Seasonings
- Cov kua zaub hauv paus thiab kua zaub
- Qee yam khoom noj, zoo li gravies, feem ntau ua nrog cov hmoov txhuv nplej, uas tuaj yeem muaj gluten. Txheeb xyuas ua ntej noj gravies thiab kua ntses.
Kauj Ruam 6. Nrhiav lwm yam khoom uas tsis muaj gluten
Muaj qee yam khoom lag luam uas koj tuaj yeem ntsib nrog txhua hnub uas muaj gluten. Yog tias koj haus cawv, saib rau npias thiab ales kom haus uas tsis muaj gluten. Lawv yuav tau hais tshwj xeeb rau qhov ntawd yog tias lawv tsis muaj gluten. Feem ntau cov dej cawv cawv muaj cawv tsis muaj gluten.
Koj yuav tsum tau saib rau cov tshuaj pleev ib ce thiab tshuaj ntxiv uas tsis muaj gluten. Qee cov tshuaj pleev ib ce, xws li daim di ncauj, tuaj yeem muaj gluten. Qee yam khoom noj khoom haus, tshuaj ntsuab, vitamin, lossis tshuaj ntxiv kuj tseem muaj gluten. Qee cov tshuaj ua ib yam nkaus
Kauj Ruam 7. Zam cov zaub mov tiav
Ntau yam khoom noj ua tiav muaj gluten. Qhov no suav nrog cov khoom lag luam tsis nquag muaj gluten, zoo li nqaij. Cov zaub mov tshiab yog thawj qhov zoo thaum noj cov zaub mov tsis muaj gluten. Yog tias koj tab tom noj mov, xaiv cov tais diav tshiab uas tsis tau npaj tseg uas tsis muaj cov txuj lom.
Txoj Kev 2 ntawm 3: Yuav Khoom Noj Gluten-Free
Kauj Ruam 1. Noj pob kws, mov, thiab quinoa
Qee cov nplej tsis suav nrog gluten. Koj tuaj yeem noj cov khoom lag luam ua los ntawm pob kws, zoo li pob kws hmoov nplej, pob kws pob kws, thiab grits. Cov nplej tseem muaj kev nyab xeeb, nrog rau amaranth, buckwheat, qos yaj ywm, flax, millet, quinoa, soy, thiab tapioca.
Kauj Ruam 2. Mus rau cov khoom siv mis nyuj
Tshwj tsis yog tias koj tseem muaj kev tsis haum mis, feem ntau cov khoom siv mis nyuj muaj kev nyab xeeb rau cov neeg uas muaj gluten tsis txaus. Qhov ntawd suav nrog:
- Qe
- Mis
- Butter
- Tsev cheese thiab tsev cheese
- Swiss, cheddar, thiab mozzarella cheese
- Plain yogurt
Kauj Ruam 3. Yuav nqaij
Cov nqaij tshiab tsis muaj gluten tshwj tsis yog lawv tau ua tiav lossis tawg. Xyuas cov khoom xyaw kom paub tseeb. Nco ntsoov tias koj yuav cov nqaij uas pub nyom, xws li cov nqaij uas pub nyom thiab cov nyom uas pub nyom. Koj tseem tuaj yeem noj ntses qus, qwj ntses, nqaij npuas, thiab qus qus.
Kauj Ruam 4. Noj zaub ntau dua
Zaub tsis yog noj qab nyob zoo xwb, tab sis kuj tsis muaj gluten. Cov nplooj ntsuab, txiv lws suav, zaub qhwv, zaub paj zaub, kua txob, nceb, thiab ntau yam ntxiv muaj kev nyab xeeb rau noj. Koj tuaj yeem noj tau qos yaj ywm.
Koj tuaj yeem muaj cov tshiab, khov, lossis cov kaus poom yam tsis muaj tshuaj ntxiv. Tsuas yog xyuas kom cov zaub tsis muaj cov kua ntses lossis gluten ntxiv. Ib txwm tshuaj xyuas cov ntawv lo kom ntseeg tau tias tsis muaj gluten ntxiv
Kauj Ruam 5. Khoom noj txom ncauj ntawm txiv hmab txiv ntoo thiab txiv ntoo
Txiv hmab txiv ntoo muaj kev nyab xeeb noj. Mus rau txiv apples, txiv hmab txiv ntoo, txiv kab ntxwv, txiv kab ntxwv, txiv ntoo qab zib, txiv duaj, txiv ntoo qab zib, thiab plums. Koj tseem tuaj yeem siv cov txiv maj phaub shredded rau saum koj cov zaub mov lossis ci nrog.
Ceev kuj yog khoom noj txom ncauj zoo. Cov txiv ntoo txiv ntoo, xws li txiv laum huab xeeb thiab txiv ntseej butter, kuj yog cov khoom tsis muaj gluten zoo
Kauj Ruam 6. Sau koj cov zaub mov nrog cov txuj lom
Ntxiv mustard, horseradish, thiab mayonnaise tsis ntxiv gluten rau koj cov zaub mov. Tapenade thiab salsa kuj muaj kev nyab xeeb. Ntau cov roj ua noj, zoo li canola thiab roj txiv roj, kuj tseem tsis muaj gluten.
- Cov kua ntses feem ntau ua nrog cov nplej thiab tsis muaj gluten dawb. Koj tuaj yeem tshawb xyuas daim ntawv lo ob zaug lossis hu rau lub tuam txhab kom paub.
- Koj tuaj yeem noj cov txuj lom ntshiab.
- Txheeb daim ntawv lo ntawm ketchup ua ntej noj nws.
Kauj Ruam 7. Nrhiav cov khoom ci uas tsis muaj gluten
Cov khw muag khoom noj khoom haus muaj ntau txoj hauv kev tsis pub dawb gluten rau cov khoom ci, xws li cov khob cij dawb tsis muaj gluten thiab nplej zom. Saib rau gluten-free ncuav mog qab zib sib tov, brownie sib tov, thiab lwm yam khoom ci ntawm lub qhov rooj ci.
Koj tseem tuaj yeem pom cov khoom ci ci tsis pub dawb ua ntej npaj ua ntej
Txoj Kev 3 ntawm 3: Hloov kho kom tsis muaj Gluten-Free Lifestyle
Kauj Ruam 1. Nrhiav qhov hloov pauv tsis muaj gluten
Coob leej neeg tau hloov mus rau txoj kev ua neej tsis muaj gluten, yog li muaj ntau qhov blog thiab phau ntawv qhia zaub mov rau koj siv los nrhiav kev hloov pauv tsis pub dawb rau koj cov zaub mov nyiam. Pib kawm txoj hauv kev los hloov lwm yam khoom noj kom koj tuaj yeem noj tsis muaj gluten zoo li koj nyiam cov zaub mov uas koj nyiam. [Duab: Pib Gluten Dawb Noj Kauj Ruam 15-j.webp
- Piv txwv li, sim zucchini nyob rau hauv qhov chaw ntawm nplej zom rau spaghetti thiab lasagna. Siv cov pob kws tsis muaj gluten lossis hmoov nplej ua cov qhob cij, muffins, thiab ncuav. Ua qhaub cij thiab qhwv nrog zaub xas lav, nplooj nplooj, thiab zaub qhwv tsis txhob siv qhob cij lossis tortillas.
- Koj tuaj yeem pom ntau lub npe tsis muaj gluten ntawm khw muag khoom noj. Koj tuaj yeem yuav cov qhob cij uas tsis muaj gluten, cov nplej, thiab cov khoom ci.
Kauj Ruam 2. Nyeem daim ntawv lo
Thaum koj mus rau tom khw muag khoom, nco ntsoov nyeem txhua daim ntawv ua tib zoo. Nco ntsoov tias "tsis muaj nplej" tsis zoo ib yam li "tsis muaj gluten."
Cov hmoov txhuv nplej nplej, tshwj tsis yog nws tau ua tiav, tuaj yeem, raws li FDA, tseem muaj gluten hauv nws
Kauj Ruam 3. Muaj cais cov khoom siv hauv chav ua noj uas tsis muaj gluten
Lwm txoj hauv kev los tiv thaiv koj tus kheej los ntawm gluten yog tias koj faib tsev nyob nrog cov neeg uas noj gluten yog kom muaj cov khoom siv tsis muaj gluten. Yuav lub toaster uas tshwj xeeb rau cov qhob cij dawb, vim tias siv tib lub khob cij tuaj yeem ua rau cov zaub mov tsis huv. Yog tias koj yuav noj cov nplej zom tsis pub muaj gluten, siv cov lim dej sib txawv thiab cov lauj kaub ntau dua li cov nplej zom tsis tu ncua. Siv cov ntawv txiav tshwj xeeb rau cov khoom tsis muaj gluten.
Nco ntsoov ntxuav txhua yam zoo li daim hlau, lauj kaub, lauj kaub, thiab cov khoom siv nyiaj kom zoo zoo kom tshem tawm cov gluten uas seem. Xav txog kev siv daim txhuam cev sib txawv lossis siv cov khaub ncaws ntxhua khaub ncaws kom tsis txhob kis kab mob
Kauj Ruam 4. Nug cov lus nug ntawm cov khw noj mov
Thaum koj tawm mus noj mov, nco ntsoov nug cov servers txog gluten cov ntsiab lus ntawm cov zaub mov. Ntau thiab ntau cov servers tau paub txog cov kev xav tau ntawm cov neeg tsis muaj gluten thiab yuav tuaj yeem qhia koj li cas ntawm cov ntawv qhia zaub mov tsis muaj gluten.
Kauj Ruam 5. Sim cov zaub mov tsis muaj gluten hauv tsev
Ib txoj hauv kev zoo tshaj kom ntseeg tau tias koj tau noj cov zaub mov tsis muaj gluten yog ua noj rau koj tus kheej. Koj tuaj yeem xaiv yam uas nkag mus rau hauv koj cov zaub mov thiab tiv thaiv koj tus kheej.
Hauv Is Taws Nem muaj ntau cov zaub mov tsis muaj gluten tsis qab rau koj sim. Kuj tseem muaj cov zaub mov tsis pub dawb uas koj tuaj yeem yuav tau
Kauj Ruam 6. Ceev faj txog kev kis kab mob sib kis
Hauv khw muag khoom, qee yam khoom npaj khoom noj lossis ntim khoom noj yuav muaj cov khoom tsis muaj gluten, tab sis yuav muaj kev pheej hmoo kis kab mob sib kis. Piv txwv li, cov nqaij los ntawm cov nqaij hlais me me tuaj yeem muaj cov cim ntawm cov marinades lossis cov seasonings uas tuaj yeem muaj cov nplej. Cov hmoov nplej ntau, taum, lossis cov nplej kuj tseem tuaj yeem muaj cov khoom ntawm cov nplej.
