Keʻimi nei i kekahi meaʻeleʻele? Loaʻa kahi kīʻaha no kēlā. Pehea e pili ai i kahi meaʻono? Loaʻa i kahi meaʻai no kēlā. Mai nā'āpana i ka lole i nā koho hauʻoli e like me nā huaʻai a me nā huaʻai hou, aia ka nui o nā mea'āʻunu momonaʻole no nā mea e pili ana i ka meaʻai pāʻaniʻole.
ʻO ka mea iʻikeʻia, i kēia mau makahiki i hala iho nei, ua hoʻopukaʻia ka huakaʻi pāʻaniʻole o nā huapalapala gluten no ka poʻe maʻi puʻupuʻu, non-celiac gluten sensitivity, a iʻole ka poʻe e hahai ana i ka meaʻaiʻole o ka meaʻaiʻole no nā kumu ola kino'ē aʻe.
ʻO ka nui o kēia mau mea'āpala e māmā māmā i loko o kaʻekeʻaina awakea, kākeke, a kāpae pahu paha, aʻo nā mea'ē aʻe e hiki ke hoʻokūʻia i loko o ke kaʻa no ka manawa e makemakeʻia ana.
Pūnaewele Fresh
E maʻalahi ka'āponoʻana i nā snacks hou, i loko o nā palena manawa o kaʻaiʻai gluten-free. ʻO kaʻoiaʻiʻo, hiki i kahi manawa ke maʻalahi i ke komoʻana i loko o ka hale kūʻai no ka huli wikiwikiʻana ma mua o ka kipaʻana i kahi wahiʻai meaʻai wikiwiki. Eia kahi papa inoa o nā mea e hiki iāʻoe ke loaʻa ma kahi supermarketʻoihana i ka meaʻaiʻai i ke olakino a me ka wikiwiki:
- ʻO nā hua hou e aneane liʻiliʻiʻole. Eia naʻe, inā kūʻaiʻoe i nā hua iʻokiʻokiʻia, e like me nā meloni a me ka pineapo, ponoʻoe eʻikeʻaʻole iʻokiʻoki ka hale kūʻai i ka hua ma ka'āpana like me ka hanaʻana i nā mea'alapona a iʻole e hoʻohana i ka palaoa. ʻO ka mea maʻamau, he pilikia wale nō kēia i nā hale kūʻaiʻuʻuku, akā i ka kānalua (a inā heʻano nuiʻoe i ke kalaika ), e hoʻomau me nā hua holoʻokoʻa e pehu iāʻoe iho, e like me ka maiʻa a me nā alani.
- ʻO nā hua ulu hou hoʻi,ʻaʻole i loaʻaʻole i ka māʻona-me nā mea kanu hoʻokahi e like me nā hua hou. Hāʻalo lākou i ka meaʻala maikaʻi i ka wā e huiʻia me ka hummus, i hanaʻia mai nā bean garzozo, nā kumulāʻau sesame, a me nā meaʻala. Akā, e hōʻoiaʻiʻo e kūʻai i kahi mele hummus free-labeled. (ʻO ka Sabra kahi brand e kī "gluten-free" ma kāna lepili.)
- ʻO ka wainaʻawaʻawaʻole ka maʻalahi, maikaʻi, manaʻoʻoe eʻai i ka waiū. ʻO nā mea he nui - akā, ʻaʻoleʻo nā mea a pau - ʻo nā momona a me nā meaʻono o ka yogurt e manaʻoʻoleʻia he ponoʻole. ʻO Choʻan a me Cabotʻelua mau mea i manaʻoʻia.
- ʻO ka pīpī pēpē pīnikiniʻole aiʻole ka pīpī mālū momonaʻole , paiʻia me nā huaʻai aiʻole nā gluten-free crackers, hiki ke hoʻopihapihaʻia, kahi kīʻaha kiʻekiʻe-i loko o ka pōmaikaʻi aiʻole i kaʻaina awakea. Hoʻopiʻi waleʻia nā'ōmole o Justin.
- ʻO nā kīʻahi meaʻaiʻole ka mahinaʻai, e like me nā laka maikaʻi a me Larabars, mea maʻalahi, a me ka meaʻai maikaʻi e hiki ai ke hāʻule i kāuʻeke no ka hope. Eʻike i kahi leʻaleʻa āu e makemake ai a kūʻai aku i kahi lima o lākou no ka loaʻa mau i hoʻokahi mau lima i loaʻa iāʻoe i nā munchies.
- Hiki ke hoʻohuiʻia ka pilina o nā alapiliʻole-e hoʻopili wale i nā natiʻeleʻele, kekahi mau hua maloʻo, a malia paha he M & M (ʻoe, palekana lākou). E hoʻonui i kahi niu i ke kuhi ināʻoe eʻike nei i ka mea heleʻole (e kapa inoaʻia ka niuʻo Organic's free gluten). E hoʻokuʻu i ka haleolana keʻole ka'onaʻakeʻa .
Nā Crackers, Nā Chips, a me nā Pretzels
He nui nā meaʻai'āpena maʻamau. ʻO ka mākī, nā mīkini, a me nā pretzels e hoʻopiha ana i kaʻaiʻai ma ke kumukūʻai loaʻa mau i ka palaoa, ka bale, a me ka rai. ʻAʻole hiki ke palekana i nā'ōkīpika ma muli o ka loaʻaʻana o nā meaʻala o ka gluten iʻole e hoʻomaluʻia i ka'āpana gluten i ka hana.
No laila,ʻo nā mea palaualeloʻole, pono lākou e hoʻolako i nā huahana kūikawā i kapa inoaʻia me ka lamaʻole. Mahalo, nui ka kohoʻana mai:
- ʻO nā'ōpenaʻuala'ulalaʻole nā Gluten-free i maʻa mau i loko o kaʻainaʻai. ʻO nā'ōmole gluten-freeʻole ka Kettle, Cape Cod, a me Terra.
- Hoʻopihaʻia nā'ōpili'iliala Gluten-free e piha i nā waihona i loko o kaʻainaʻaiʻaina. E nānā i kaʻai e pono ai ka maikaʻi, ka Late Kekemapa, a me nā Mīkini Food Food, a me nā mea'ē aʻe.
- Hiki ke hāʻawi aku i nā meaʻoliʻoli aʻoi aku ke olakino i nā kīʻaha i hanaʻia i kaʻuala a me ka palaoa-ʻoʻoe paha ke loaʻa nā'āpana i hanaʻia i nā pī. Kahi maikaʻi, Mediterranean Snack Foods, a me Eatsmart Naturals he mau mīkini nui multigrain i mea hoʻolima.
- ʻO nāʻano pretzels liʻiliʻiʻole he mea hikiʻole keʻaʻaʻia mai nāʻanoʻaʻahu o ka gluten, no laila e noʻonoʻo pono i ka kohoʻana i kāu pūnaewele. ʻO kekahi mau pūʻulu, e like me Snyder's o Hanover, e hana i nāʻano kuʻikuhi luaʻole a gluten-gluten. Ener-G a me Glutino e hana nui i nā pretzels, ma ka waihona Gluten-Free Kitchen (i loko o kahi'āpana momona) e hoʻomāʻonaʻoe i kou makemake no nā mīkini pilikino.
- Ua hala aku nā mākiki Gluten-free ma'ō aku o nā mea lawaiʻa laiki i hoʻohana waleʻia i ka koho wale no glcker (gluten-free free) (ʻoiai e hiki nō iāʻoe ke loaʻa ka laiki i nāʻanoʻano likeʻole). E nānā no nā kākoʻoʻo Mary Crackers, Schar, a me Sesmark.
Nā lole, Candy, a me ka hau
I kekahi manawa,ʻo kahi meaʻono wale nō ka mea eʻoluʻolu aiʻoe a hāʻawi iāʻoe i ka makani ikaika e hiki ai iāʻoe ke hana i nā lā a pau. ʻOiaiʻo ka candy, nā kuki, a me nā meaʻono'ē aʻe he nui nā meaʻai, ponoʻoe e nānā i ka pono o ka mākaʻikaʻiʻole.
Akā,ʻo kaʻeuanelio maikaʻi,ʻo ka'ōpiopio i kaʻaiʻole i kaʻaiʻole, ua alakaʻi aku i nā mea hanahana e hoʻokolohua a laila e lepili ana i kā lākou mau kukui a me nā huahana glutenʻole. Eia ka hopena:
- Loaʻa nā koho kōkupu Gluten-free me nā mea makemake-a me nā mea maikaʻi loa e like me ka lauʻo Chocolate Bark o Hershey (ma nāʻano nui wale) a me Tollsie Rolls, a me nā mea'ē aku. E hōʻoia i ka nānāʻana i ka papahe māhele maʻamauʻole o ka pīpī ma mua o ka luʻuʻana i loko, akā, no ka mea,ʻaʻole i'āleʻonaʻole nā kukui (me ka nuiʻole o nā meaʻai maʻaʻole).
- ʻO kekahi o nā kīleka barsaka kahi kiʻekiʻeʻole . Akā,ʻaʻoleʻo nā mea a pau. Hoʻopukaʻia kahi hōʻike hoʻokahi no Hershey's Kisses .
- ʻO kekahi keu ka pupuleʻole ,ʻo Trident a me nā kukupa o nā'ōlohelohe maoli.
- ʻO nā mea'enela o Gluten-free e komo i loko o nāʻano mele a me nā meaʻono. E noʻonoʻo me ka hauʻulu, no ka mea,ʻo kekahi mau meaʻono e pili ana i ka'ālunu-ʻole maoli e komo maoli i ka gluten. Piʻi ka vanilla Bell Bell i ka manaʻo-ʻo ia ka palaoa palaoa. I kēia manawa,ʻo kekahi mauʻanoʻono eʻoluʻolu ana e komo ana i ka gluten ka meaʻonoʻole. Eʻike i ka kānana Chocolate Cake Gelato.
- Ināʻoe e noʻonoʻo ana i nā kuki a iʻole nā mea'ē aʻe like paha, pono lākou e nele i ka pāʻaniʻole (e hana mauʻia nā kuki me ka palaoa palaoa). ʻO kaʻoi aku o nā hale kūʻai kūʻai i kēia manawa e lawe ana i hoʻokahi wale nō mau mele kuki gluten-ʻole a me nā supermarkets me nā laina laina maʻamau nui e hāʻawi aku i kahi koho nui aku.
- Nui nā'āpana a me nā hōʻailona o ka mea inu , nā momona momona , nā mea momona , a me nā mea hoʻohāinu pāʻaniʻole .
ʻO Ka MeaʻAi Loa, Ka Kole, a me Ka
Hiki ke paʻiʻia nā'āpana kīnāʻole o ka gluten i heleʻole,ʻoiai paha e makemake kekahi i kahi mea palekana. Akā inā makemakeʻoe e hopu i kahi pōʻai o ka lele mai kahi huiʻai wikiwiki aiʻole ka hale kope,ʻaʻoleʻoe e pōloli no ka meaʻaʻoleʻoe iʻai i ka gluten:
- ʻO kekahi mau mālaʻai wikiwiki e hāʻawi mai i nā menus ponoʻole gluten-free- 'OKick-Fil-A, Chipotle, a me Wendyʻo kāu mauʻoi akuʻoi loa. I loko o kēia mau wahi hūnā lama, ka hopena nui o ka'āpana kalapona i ka hopena.
- Loaʻa ka maʻalahi a loaʻa nā gluten-free tiogene a me nā kaulahao nui e kapa inoa i ko lākou mau hua "gluten-free." E makaʻala i nā kaʻina o ka'āpana kʻula ma ka'āpana kūʻai, akā-he mea maʻalahi loa ia no ka mea e pale ai a hoʻokuʻu i nā kuhi kuki i nā huapalapala hou.
- He mea hoʻopunipuni wale nō ia-akā,ʻaʻole loa e hikiʻole ke mālamaʻia - e palekana i ka hauʻopa mai kahi hau hau . E hōʻoia i ka hōʻoia i nā mea hana o kou hopena maikaʻi loa a e noʻonoʻoʻole i ke kahe.
- ʻO ka hoʻouluʻana i ka gluten-free ma Starbucks he mea paʻakikī kēia mai kaʻikeʻoleʻana o ke kaula i kekahi mea i hanaʻia ma hope o ka pāʻaniʻole. Eia naʻe, palekana kekahi mea inu kope. Aʻaneʻane piha nā Starbucks i nā pōpō i kapaʻia "gluten-free."
- Uaʻoi aku ka paʻakikīʻo Dunkin 'Donuts no ka poʻe palaualeloʻole. ʻAʻole e hōʻoiaʻiʻo ke kaulahao i ke kūlana gluten o nā mea inu,ʻaʻole ia e hāʻawi i nā'ā'āpana gluten-free, aʻo ia hoʻi ka nui o ka hoʻouluʻana o kaʻae'awapila ma nā wahi i kahi e hana ai.
Ka Lā Lalo
ʻO ka hoʻopiliʻana i ka gluten-freeʻole i kekahi manawa he paʻakikī. ʻAʻole likeʻoe me kou mau hoaaloha,ʻaʻole hiki iāʻoe ke hopu wale i ka lima o nā kuki a iʻole e lūlū me ka hanaʻole i kāu ikaika pono e mālama pono i ka pōpilikia i nīnauʻia. Akā, ināʻikeʻoe i kahi o nā mea punahele āu i makemakeʻole ai,ʻaʻohe kumu e noho ai i ka pōloli. A me kahi hoʻolālā mua o ka hoʻolālāʻana, pono iāʻoe ke hoʻopiha i nā meaʻono a maikaʻiʻole paha me kekahi mea e kūpono i kāu meaʻai pāʻaniʻole.