ʻAe, heʻai maʻalahi kēia e aʻo ai, akā hiki iāʻoe ke hana
ʻO ka heleʻana i ka gluten-free mau loa he ola nui loa e pono ai ka hoʻololi a me ka hoʻololi kino. ʻO ka meaʻai gluten-freeʻoleʻo ia keʻano o ka huapalaoa, ka bale, a me ka rai i kēlāʻano kēiaʻano, a ma nāʻano he nuiʻole,ʻaʻoleʻo kaʻo. No ka loaʻaʻana o ka gluten (a i kekahi manawa hūnāʻia) i nā huahana he nui, hiki ke paʻakikī loa keʻae.
Inā uaʻikeʻiaʻoe i ka maʻi celiac a iʻole ka nonia celiac gluten aʻikeʻoe i ke kaumaha,ʻaʻohe mea hiki iāʻoe ke hōʻino iāʻoe.
Akā, mai hopohopo. Nui nā kānaka, nā hui, a me nā kumuwaiwai e hiki ke kōkua iāʻoe e aʻo i ka hana maikaʻi a me ka holomua. E hoʻohana i kēia mauʻanuʻuʻehiku e kōkua iāʻoe e aʻo i ka meaʻaiʻole ka gluten.
1. Mai hoʻohilahila iāʻoe i ka uwē
ʻAʻohe alanui e pili ana i kēiaʻoiaʻiʻo me kaʻoiaʻiʻo:ʻo kaʻai kīkākāʻole ka pono e hāʻawi i nā meaʻai a me nā hanaʻai e makemake aiʻoe. E maʻalahi ka manawa ma hope o ka manawa, aeʻoi aku ka maikaʻi o kou maikaʻi ma mua o kāu i hana mua ai. ʻO kaʻoiaʻiʻo, e noʻonoʻo anaʻoe i ka ikaika a olakino. Akā,ʻaʻole e hōʻole ana i kēlā ma mua, e paʻakikī ka paʻakikī i kou mau manaʻo ke hikiʻoleʻoe i ka māʻonaʻole.
2. E aʻo i ka nui e like me kāu kūlana
Ināʻoe i loaʻa i ka maʻi celiac a iʻole ka gluten i kaʻike, e kōkua iāʻoe eʻike i kouʻano a me nā pilikia pili ola e pili ana. No ka hapanui, ma muli o kaʻaiʻana i ka gluten-free hiki ke kōkua i ka paleʻana i nā maʻi olakino nui, akā e hoʻomanaʻo naʻeʻoe iā lākou.
3. E haʻi i kāuʻohana a me nā hoa
He mea nui e haʻi aku i kouʻohana, nā hoaaloha, a me nā hoa hana i kohoʻia e pili ana i kāuʻai meaʻaiʻole. ʻO hoʻokahi kumu e haʻi aku ai i kāuʻohanaʻo ka maʻi puʻupuʻu celiac e holo i nāʻohana. Inā loaʻa iāʻoe keʻano, hiki i kouʻohana ke loaʻa aʻaʻole maopopo. Loaʻa kahi hōʻike hoʻokolohua.
Eia kekahi, ma ka haʻiʻana aku i kou mau hoaaloha a me kou poʻe pili e pili ana i kāu maʻi celiac, e hāʻawi iā lākou i ka manawa e ala ai i ka hana a kōkua iāʻoe e noho palekanaʻole. Ma muli o ka paʻakikī e hiki ai ke hahai i ka pāʻani gluten-free, ua aneane hikiʻole ke hana malū.
4. E hoʻomaʻemaʻe i kāu meaʻai
ʻAʻohe like ka meaʻai gluten-free me nā meaʻai'ē aʻe. ʻAʻole pono ka kūʻaiʻana i nā meaʻai pono - pono e mālama ponoʻia kāu kīʻaha a pau no ka hoʻomākaukauʻana i ka meaʻaiʻole me ka lamaʻole , a pono i nā mea a pau o ka hale e hana likeʻole e mālama iāʻoe mai ka pōpō. Ma muli o kāu kūlana ola, ponoʻoe e kūkulu i kāu kīʻaha e launa pū me nā meaʻona lama .
5. E hana i kāʻoukou Kelepona Kūʻaiʻo Gluten-Free
ʻAe, he nui nā meaʻai i hala aku nei no ka meaʻaʻoleʻoe i pāʻaniʻole. Akā, aia nā waihona o nā mea āu e hiki ai ke loaʻa, aʻo ka papa inoa o nā meaʻai gluten-freeʻole e komo i kahi o nā mea punahele kahiko. Ua nui ka'ōhūʻana o nā meaʻai huaʻole gluten, aʻo ka nui o nā poʻe e kapa nei i kaʻai gluten-free. Ma mua o kou heleʻana i ka hale kūʻai, e hana i kahi papa inoa a papalua i ka'āpana gluten .
6. E hele i ke kūʻai
I kou heleʻana i ka hale kūʻai, e hoʻomākaukauʻoe no kāu mau huakaʻi mua loa e like me ka mea kūʻai pāʻaniʻole me ka lamaʻole, me kāu hana hana mua.
Ponoʻoe e heluhelu i nā lepili, a loaʻa iāʻoe kekahi mau mea mahalo nui i kouʻikeʻana e pili ana nā gluten i nā wahi i manaʻoʻoleʻia . I ka wā mua,ʻoi aku ka maikaʻi o ka hoʻokomo me nā meaʻai maʻalahi a me nā meaʻai hou mai ka meaʻai meaʻai a me ka laweʻana i ka 'Oihana, me kekahi mau huahana i kapaʻia "gluten-free."
7. E hele i kahi eʻai malū
Ke hikiʻoleʻoe i ka pāʻaniʻole, hiki ke hoʻoweliweli i ka haleʻaina i ka mua, akā ua maʻalahi. I ka hoʻomaka, e hele pū me nā hoa e hoʻomanawanui a kākoʻo, a nānā i nā alakaʻi o ka hale hōʻailona eʻike i nā meaʻai e hāʻawi nei i nā menus gluten-free a iʻole nā kīʻaha liʻiliʻiʻole. Makemakeʻoe e hoʻomanaʻo i nā kulekele maʻamau e hele ai no kaʻaiʻana i ka gluten-ʻole i loko o ka haleʻaina .
Ponoʻoe e aʻo i nā hua'ōlelo menu e pili ana i ka ipu i ka gluten . Inā heleʻoe i nā hale kinai kapu , hoʻomākaukau i mua o kou heleʻana ma kaʻimiʻana i kā lākou mau menus free gluten.