E hoʻomaopopo i ka meaʻaiʻole ka gluten-ʻai ma mua o kou hoʻomakaʻana, aiʻoleʻoe e holo i nā pilikia
ʻO ka heleʻana i ka gluten-free ka maʻalahi ma mua o kēia mau lā - nā kahakai nui e kapa inoa loa i nā hua liʻiliʻi gluten-ʻole, nā haleʻai e hāʻawi i nā menus free-free , a aia ka hoʻolaha mau loa o nā meaʻaiʻole gluten-free hiki iāʻoe ke koho.
ʻO ia ka'ōlelo maikaʻi, akā, eia nō naʻe nā lono maikaʻi. ʻO kaʻoluʻolu,ʻo ka maʻalahi e hiki ai iāʻoe ke hoʻohana i kaʻai i ka gluten-ʻole i kēia lā,ʻo ia ka poʻe e hele wale ana me kaʻailaʻole no ka mea uaʻikeʻia lākou me ka maʻi celiac a iʻole kaʻole celicc gluten sensitive iʻoi aku ka maikaʻiʻole i nā hewa kūponoʻole . ʻO ke kumu? ʻAʻole hiki ke maʻalahi e like me ka mea eʻai i ka gluten-ʻole.
I kekahi mau kumu, hiki i kēlā mau meaʻai kīnā ke hoʻopuka i kahiʻoluʻolu hoʻopunipuni (hiki paha iāʻoe ke noʻonoʻo hou i kēlā kuhi hewa hoʻokahi!). Akā, ma nāʻanoʻoi loa loa,ʻo ka hana pinepineʻana i kēia mau kuhihewa e hiki ke hana i kāu'ōpū liʻiliʻi i mea hikiʻole ke ho'ōla mai kaʻino o ka maʻi celiac.
No ke kōkuaʻana iāʻoe e hele ma waho o ke kaʻina hana meaʻai gluten-freeʻole a lilo i meaʻai pāʻani palekanaʻole, eia ka hopena o nā kuhi hewaʻehiku i hala i ka wā e hele muaʻole lākou i ka gluten-free. Inā hiki iāʻoe ke pale i kēia mau pilikia, hikiʻoe i kahi maikaʻi e ola maikaʻi ai.
1 - Hoʻomaka i kaʻaila'iliala Gluten-Free ma mua o ka hanaʻana i kāu hana homework
He mea maʻalahi loa keʻokiʻana i ka palaoa a me ka palaoa a me nā kuki mai kāuʻai. Akā,ʻoi aku ka nui o nā meaʻaiʻole i ka meaʻai maʻamauʻole ma mua o ka pale waleʻana i nā meaʻaiʻekolu (a me nā mea'ē aʻe e like me lākou)
Eia kekahi laʻana, uaʻike aneiʻoe i nā kānana kōlo i loko o ka gluten? (He mau koho maikaʻi wale ka gluten-ʻole , akā, ponoʻoe eʻike i kahi e nānā ai.) Uaʻike aneiʻoe i ka palaoa maikaʻi i loko o lākou? (ʻO kekahi mau soy saucesʻaeʻole .) Uaʻike aneiʻoe i ka hapa nui o ka bera me ka bale,ʻo ia ka palaoa huakaina ? (ʻAe, he pia pia kekahi .)
ʻO ka hanaʻole i kā lākou hana home ma kaʻai kīnāʻole ka mea helu hewa a nā kānaka i hana ai i ka wā e hāʻawiʻia ai ka hōʻailona o ka maʻi celiac a me kaʻikeʻole celialc gluten-aʻo ia kahi kumu nui ke kumuʻole o ka maikaʻi o ka wikiwiki o kā lākou 'like. ʻO ka mea kaumaha,ʻo ka hanaʻana i nā hewa nui e hiki ke alakaʻi koke aku i ka hanaʻino.
Maiʻaeʻoe i kāu e aʻo ai i kahi e hele ai me ka free gluten-free, aʻike ponoʻoe i ka nui o nā wahi i hiki ke hūnā i ka gluten.
2 - Iʻole e piʻi i ka wikiwiki i nā inoaʻai
Hoʻomaka ka nui o nā kānaka i kaʻai gluten-ʻole ma o ka nānāʻana i nā hōʻailona o kā lākou mau mea punahele no "wheat" a "gluten," a me ka hoʻokuʻu wale i nā mea i pau i ke kalo. Akā,ʻo ke kaumaha,ʻaʻole ia he laina maikaʻi maikaʻi loa e hōʻole ai i ka'āpanaʻai i nā meaʻaiʻai iʻaiʻia eʻoe.
ʻO ka mea hana,ʻaʻole pono ka mea e hana ana i ka papa inoa i nā meaʻai ( gluten-containing content ) (ʻo nā mea wale nō i ka palaoa, i manaʻoʻia he mea piʻi piʻi). ʻAʻole pono lākou e hōʻike i nā manawa kahi i loaʻaʻole ai ka meaʻai i nā mea pāʻaniʻole , akā, ua hanaʻia ma nā laina likeʻole a ma kahi pānaʻi likeʻole paha , kahiʻoi aku ka maʻalahi o ka hana i ke kalo .
No laila he aha kāu e hana ai? ʻO kāu pai maikaʻi loa e pili i nā huahana wale nō i kapa inoaʻia me ka'eliʻonaʻole-aiʻole ka'āponoʻole o ka gluten . Akā inā hoʻoholoʻoe e puka i waho o kahi palekana o nā meaʻai gluten-free-labeled, ponoʻoe e ala no ka wikiwiki i nā inoa o nā meaʻona e pili ana i ka gluten (kahi lōʻihi o ka list), a aʻo i nā pilikia o ka 'ai "ʻaʻole "nā meaʻai" .
3 - Ka Hoʻoponoponoʻana ma luna o ka Food Drug Gluten-Free
Ke ho'āʻo neiʻoiai e hoʻomaka anaʻoe i kaʻai lamaʻole i ka gluten e hoʻopau i kāu mau mea momona punahele kahiko a me nā mea punahele hou,ʻo ia, ka maikaʻi, kaʻai maʻamau, akā, e loaʻa i ka meaʻainaʻole. Maiʻae i ka ho'āʻoʻana.
ʻOiaʻiʻo, he mea maʻalahi ka loaʻaʻana o ka'alakeke liʻiliʻiʻole , ka pupuhi a me nā'āpana'āpana'āpanaʻole i nā hale kūʻai kūʻai. Hiki iāʻoe keʻimi i nā kohoʻai meaʻai wikiwikiʻole . Akā, ināʻoe e heleʻole ana i ka pōʻaleʻaʻole no ka mea uaʻikeʻiaʻoe me ka maʻi celiac a iʻole keʻano o celiac gluten, ua hoʻopukaʻia kou olakino.
ʻO ka meaʻoiaʻiʻo, inā i loaʻa waleʻoe i ka maʻi celiac, hiki paha iāʻoe ke pōloli, no laila, he manawa maikaʻi kēia e komo ai i nā meaʻai maikaʻi me nā kinai momona maikaʻi,ʻaʻole eʻike i kahi mīkini hōʻailona me ka hōʻalepa gluten-freeʻole ma ka pīpī.
ʻOiai, hiki iāʻoe ke pāʻani i nā meaʻai meaʻai malinoa i ka manawa (aʻo kekahi mau koho maikaʻi maikaʻi). Akā ināʻoe e hoʻoikaika i kāu mau hana i ka heleʻana i ka gluten-free a i kaʻaiʻana i ka meaʻai maikaʻi, e mahalo ana kou kino no ia.
4 - Hoʻopiliʻana i ka paʻakikī i ka meaʻaiʻai
ʻAʻohe kahi e loaʻa ai:ʻo ka liʻiliʻiʻole,ʻo ia keʻoki pono i nā mea hou ... ma kekahi mau mea he nui aku.
Ināʻoe e hilinaʻi nui ana i nā meaʻai ma mua o ka pizza (Domino's pizza, kekahi?), Hiki pahaʻoe i loko o kahi hoʻonāukiuki maikaʻi loa:ʻAʻole hiki iāʻoe ke kauoha pizza a huakaina paha. Ua hoʻomākaukauʻia nā pizzas Domino o ka gluten-freeʻole ma nāʻano likeʻole e like me ka pizzas maʻamau o ka hui, e waiho ana i nā palena no nā maʻi celiac i kēia manawa, aia nā haleʻai meaʻai Kina i ko lākou mau kumu pono'ī no ka poʻe pono eʻai i ka gluten-free. )
ʻAe, hiki iāʻoe ke loaʻa nā pizzas pākīneka-ʻole a me nā pāʻinaʻaina'ē aʻe o ka maloʻo (gluten-free, Saffron Road, a me Amy's Kitchen). Akā, he mea maʻalahi lākou, aʻaʻole nā waihona a pau.
No laila, maikaʻi loaʻoe e hoʻomākaukau iāʻoe iho no ka laweʻana mai i kāu mau ipu a me nā pā i ka wā e heleʻoleʻoe i ka pāʻaniʻole ... ka meaʻai mai nā mea hou, nā mea olaola maikaʻi loa iāʻoe (ʻoiai inā heʻoi aku ka nui o ka hana ma mua o ke keomiʻana i ka app's Domino) .
5 - 'Aʻole makemake e lawa i nā meaʻai
He mea kaumaha kaʻikeʻana i nā haleʻainaʻaina he nui i loaʻaʻole nā menus liʻiliʻi, a no kaʻikeʻana he nui nā meaʻai o kou wahi i'ōlelo ai e hiki iā lākou ke hoʻolilo iāʻoe i ka meaʻaiʻole . Akā, mai hōʻoleʻoe, no ka mea,ʻaʻole maʻalahi ia.
Ma muli o ka loaʻaʻana o ka meaʻaiʻole i ka meaʻaiʻole, ua nui ka poʻe i hoʻomaka i kaʻaiʻana i kaʻaiʻole me ka lamaʻole iʻole pono e hana. A he meaʻokoʻaʻole kaʻikeʻana iā lākou e noi i ka meaʻai awakeaʻole i loko o ka haleʻaina, akā, e kauoha i ka beer aiʻole ka gluten-y cake no kaʻaʻa. ʻO kēia ka hopena pōʻino o ka hōʻinoʻana i nā mea a pau e pono ana eʻai i ka gluten-free no ko lākou olakino.
No laila he aha kāu e hana ai? Pono, ponoʻoe e hoʻoikaika i kāu kikowaena (a ma kahi pūnaewele a iʻole ke poʻo) e ponoʻole kaʻaiʻole o kāuʻai ināʻaʻoleʻoe e maʻi. Hoʻomaopopo (he maikaʻi,ʻaʻole pololei)ʻaʻoleʻoe e noi aku i kēia noi e like me keʻano o ka nohona ola - pono iāʻoe no kou olakino. ʻO kēia manaolana e alakaʻi iā lākou e mālama hou i kāu meaʻai.
Ma ke ala, ua like ka manaʻo likeʻole no nā meaʻai a nā hoaaloha a me nāʻohana - i nā manawa he nui,ʻaʻole hiki iāʻoe ke hilinaʻi iā lākou e mālama iāʻoe i kaʻai (ʻo ia ke kumu), a ponoʻoe e kāpae.
6 - Ka Hoʻolālāʻana i kahi 'Day Day' (aiʻole e lawe i nā manawa kūponoʻole)
Inā uaʻikeʻoe a me kāu kauka i nā pilikia o kou olakino i ka maʻi puʻupuʻu celiac a iʻole keʻano o celiac gluten sensitivity, heʻoluʻolu maoli nōʻoe:ʻAʻoleʻoe e pono i nā lāʻau a me nā kaʻina hanaʻoihana, no ka mea, hiki ke hoʻohālikelikeʻia kou kūlana ma o kaʻaiʻana ma nā mea he nui.
Ke hele neiʻo ia me ka'ōleloʻole eʻoleʻoe e hoʻopunipuni i ka meaʻaiʻole, no ka mea,ʻo ka hana hoʻopunipuni e hiki ke hōʻike iāʻoe i kekahi mau koʻikoʻi olakino koʻikoʻi.
Akā,ʻaʻole hiki i kēlā mau pilikia ke hoʻomaha i nā kānaka he nui i ka hoʻopunipuniʻana: Hoʻokahiʻike i loaʻa he hapahā o nā kānaka iʻikeʻia me ka maʻi celiacʻaʻole e pili pono i kaʻai e pale i nā pilikia.
Maiʻae i kēia e maʻaleʻaleʻoe i ka meaʻai e hiki ai i nā pilikia e pili ana i nā hemahema i ka maʻi kanesa. Me ka nui o nā meaʻaiʻono lamaʻole ma ke kāleka i kēia mau lā,ʻaʻohe kumu kūpono e pāʻani ai i kou olakino.
7 - E hōʻoiaʻiʻo ana i ka hoʻoponoponoʻana i nā pilikia a pau e pili ana iāʻoe
Inā loaʻa iāʻoe ka maʻi celiac a iʻole ka non-Celiac gluten sensitivity, ponoʻoe e noʻonoʻo maikaʻi loa i ka wā e holo wale aiʻoe i ka momona-ʻole-ʻo kāu digestion eʻoi aku ka maikaʻi, hiki paha iāʻoe keʻike i kekahi mau makawae i emi iho, aʻoi aku ka ikaika.
Akā,ʻaʻole ka meaʻai hanaʻona-ʻole he mea hana hana -ʻaʻohe manaʻo e hoʻoponopono i nā pilikia o kou ola. Eia kekahi laʻana,ʻoiai he nui ka poʻe e nele i ka palauane-free,ʻaʻole nā mea a pau e hana ma kahi mamao-a he nui nā kānaka i loaʻa i ke kaumaha.
Eia kekahi, mai manaʻoʻoe i kekahi pilikia hou o ka olakino i loaʻa iāʻoe,ʻo ia wale nō ka hōʻailona o ka maʻi celiac a iʻole ka māmā o ka gluten. ʻOiai, ua hanaʻia ka gluten i loko o nā mea a pau mai nā pilikia maʻamau i nā pilikia neurological, no laila he maʻalahi e noʻonoʻo i nā mea pili like. Makemake, akā,ʻaʻole ka manaʻo maikaʻi loa.
ʻAʻohe manaʻo o ka'ōpū ua hoʻonoeʻiaʻoe (hiki i ka maʻi o ka'ōpū aiʻole i ka mea make). A inā he pilikia koʻikoʻiʻoe-no ka laʻana, kaʻeha o ka'ōpū, ka pahū, a me ke poʻo o ka maʻi-no ka meaʻaʻole i mālamaʻoleʻia kaʻai, ponoʻoe e kamaʻilio i kāu kauka e pili ana i ka hōʻoia houʻana.
> Kālā:
> Villafuerte-Galvez J et al. Nā Mākia e mālama ana i ka lōʻihi o ke kūʻokoʻa i kahiʻaina kailiuma me nā Celiac ka maʻi ma Gluten-Free. ʻO ka meaʻai mālamaʻai Pharmacology & Therapeutics. 2015 Sep. 42 (6): 753-60.