ʻO ka meaʻai gluten-freeʻole he mea nui ia no kou olakino inā loaʻaʻoe i ka maʻi celiac a iʻoleʻole keʻano o celiac gluten sensitivity, a he nui nā kānaka me kaʻikeʻole o nā "luna" no nā kumu he nui. Akā,ʻaʻole maikaʻi ka pilikino.
E noʻonoʻo wale i kēia hiʻohiʻona: he $ 4.9 ka pahu kūʻai o ka spaghetti māliliʻole ma ka hale kūʻai kūʻai o ka hale kūʻai, i ka hoʻohālikelikeʻia me $ 1.39. He 323% ka helu, no ka spaghetti wale nō free gluten, ka mea i loko o koʻu mau lā mua i kūʻaiʻole ai i ka palaoa maikaʻi. ʻO nā meaʻai'ē aʻeʻole (gluten-free food items) (e noʻonoʻo: nā kuki, nā huila, nā meaʻai a me nā mea'aniani) e like nō me ka hoʻopili kālā-busting.
No laila he aha kāu e hana ai inā e noʻonoʻoʻoe pehea eʻai ai i ka gluten-ʻole ma ka mea kūʻaiʻole? Hiki hiki ke mālamaʻia ka nohona olaʻole o ka Frugal gluten free, a komo i loko o nā kumu likeʻole e like me ka noho olaʻana o nā mea maʻamau - hiki iāʻoe ke kūʻai kūʻai, huli i nā kumuhana'ē aʻe no nā meaʻai, a huli i nā kāmeʻa, aʻo ia mau mea e kōkua iāʻoe e hōʻemi i kāu mauʻai.
Mai hoʻonui wale i ke keiki kao: E hoʻonui i kēia manawa ma mua o ka holo waleʻana i loko o ka Food Whole a me ka hoʻoukaʻana i kāu kaʻa me ka waiwai kīpiliʻole. Akā, e mahalo mai kāu pēke iāʻoe ... aʻoi paha ka meaʻai ma ka holo lōʻihi.
Ua helu aku wau i nāʻanuʻu i lalo mai ka mea maʻalahi (hoʻohana i nā meaʻai maʻamau) i ka mea paʻakikī (hana i kāu mau meaʻaiʻole). Hiki iāʻoe ke hoʻokō i hoʻokahi papahana a iʻole lākou a pau, akā, eʻoi aku ka nui o nā hoʻoponopono kālā e pili ana i nā kumu hana e hoʻoikaika loa ai (ʻaʻole paha i kēlā me kēia manawa?).
Hoʻokahi memo ma mua o ka hikiʻana i nā kiko'ī o kaʻaiʻana i ka gluten-ʻole ma ka uku kālā: Uaʻike wau i nā'ōlelo loiloi hou (ʻoiai kekahi mai nā kauka a me nā meaʻaiʻaiʻole)ʻaʻoleʻoe e lawe i kaʻohana holoʻokoʻaʻole i ka wā e pono ai i kekahi lālā e hahai i ka kaʻaiʻai gluten-free, no ka mea he mea kumukūʻai ka meaʻai.
Heʻoiaʻiʻo, hiki iāʻoe ke hoʻopakele i kekahi kālā ma ka hoʻomauʻana i ka hānaiʻana i nā meaʻai i ka palaoa i ka pōpō palaoa ,ʻoiai keʻaiʻole kekahi i kaʻaiʻole. Eia naʻe, ke hana nei kēia inā hana maʻalahi nā mea a pau o ka hale; aiʻole, hiki i ka poʻeʻohana o kaʻohana lamaʻole ke uku aku no ka hoʻomauʻana i nā hōʻailona aʻoi aku ka maikaʻi o ka olakino ma muli o ka pākī kekeka , kahiʻoi aku i ka papa kī like.
ʻAʻole hiki i nā kānaka a pau ke'āpana maikaʻi i kahi kīʻaha (e nānā i kaʻuʻatikala Hoʻonohonoho i kahi Pāʻina Kūkino no kaʻike hou aku). ʻOi aku ka nui o ka hana (aʻo kekahi kekahi mea e hopohopo nui ai me ka pilikia e pili ana i ka hopena o nā pilikia) e hoʻoponoponoʻelua mauʻai likeʻole i ka manawa hoʻokahi. Hiki iāʻoe keʻoi aku ma mua o ka hoʻohanaʻana i kēia mau'ōlelo aʻo no ka hōʻokiʻana i nā kālā i mea e hiki ai i nā mea a pau keʻai i ka palaponaʻole, ma ka liʻiliʻi ma ka home ... hiki paha iāʻoe keʻike i kekahi mauʻohanaʻohana iʻikeʻoleʻia he palekana.
1 - E hoʻohana i nā meaʻai meaʻai kūikawā ma kahi e hiki ai, e like me Gluten-Free Cereal
ʻO kēia ka māmāʻoi loa o nā mea a pau, aʻaʻole hiki ke hoʻonuiʻia ka manawa: kūʻai aku i nā huahana nui e piliʻole i ka paila.
ʻO ka'ōpalaʻo Gluten-free he hiʻohiʻona nui kēia: ʻO nā hua'ōmaʻomaʻo malūʻoleʻole a me nā'ōpiopio liʻiliʻiʻole o nā'ōpiopioʻole,ʻo ia nā huahana o nā makame nui a me nā halihali kau nui. ʻO kāu mau'āpana kīʻahaʻole me nā hua'ōlelo nui o Mills 'Chex, pēlā i ka Post Fruity a me ka Pecble Pecbles.
E nānā i kāu'ōlaʻiʻuala a me nā koho o ka puʻupuʻu kānana,ʻo ka nui o nā polikino,ʻo ia hoʻi kekahi mau kikowaena nui e like me Frito-Lay, ke hāʻawi nei i nā kāpena'ulala māliki me ka gluten-free free chips . Uaʻike hoʻi au i nā mākiki liʻiliʻiʻole (ʻo ia hoʻi he mau laiki raiki) ma ka "mainstream" section o ka supermarket, no ke kumukūʻai kūpono.
Inā makemakeʻoe i kahi meaʻono, hiki i ka'āpana momona maikaʻiʻole i loaʻa, nui.
Ua hoʻomaka kekahi mau momona i nā papa inoa liʻiliʻi free (e hoʻomaopopo pono e nānā pono i nā meaʻai, no ka mea,ʻaʻohe pale a pau), aʻo nā meaʻai'ē aʻe, e like me nā hui laiki i hoʻomākaukauʻia, ua hōʻailonaʻia hoʻi "gluten-free." ʻO ka hapanui o kēia mau mea he mea kūʻaiʻole i nā mea kūʻai'ē aʻe i nā meaʻaiʻoihana gluten-free, e like me nā meaʻai, nā kuki, a me nā meaʻai keliki-e nānā i kaʻu palapala Gluten-Free Food List no kaʻike hou aku i ka mea maikaʻi a me ka meaʻole.
Ma ka kūʻaiʻana i nāʻalima "mainstream" a pale aku i nā huahana kūikawā free-free me ka hiki, hiki iāʻoe ke hoʻopakele iā 30% a 50% i kēlā me kēia manawa e kūʻai ai i kēlāʻano o nā huahana.
2 - E hōʻoia i nā kāpili no nā mea kūikawāʻo Gluten-Free, a me ka kūʻai maikaʻi
ʻO ka hopena hou e hiki ai i ka ola liʻiliʻi me ka maikaʻiʻole,ʻo ia hoʻi: e kākau inoa e loaʻa ai nā tīkiki no nā huahana gluten-freeʻole i hiki iāʻoe ke hoʻohana i nā manawa kūpono!
Nui nā pae i hoʻolako i nā kimeke gluten free. No kekahi, ponoʻoe e kākau inoa, aʻo nā mea'ē aʻe eʻae iāʻoe e paʻi pono i nā coupons ma waho o ka pūnaewele me kaʻole inoa inoa. Eia hou, nui nā mea hana e hāʻawi nei i nā papa inoa me nā makana kūikawā no ka poʻe kākau inoa. Hiki iā lākou ke hana i nā hana nui, no laila e kākau inoa no nā mea a pau āu e hiki ai.
Ināʻaeʻia nā pilikinoʻoluʻolu o kāu kamepiula, eʻike pūʻia nō hoʻi eʻimi ana, maikaʻi, maikaʻi loaʻole kekahi mea me nā hua'ōlelo "gluten-free" i loko o ia mea e lawe mai i kekahi mau pāʻoihana me nā makana no nā coupons (hiki iāʻoe ke mālama iāʻoe iho i ka gluten -meke berena me kēlā mau makana).
ʻO nā hui kaiaulu Gluten-free a me nā meaʻai meaʻai he mau punahele nui hoʻi o nā coupons ... a maikaʻi loa,ʻo ka hālāwai nui loa he mau koho kūikawā e hōʻike ana iā lākou e ho'āʻo iāʻoe e ho'āʻo i nā hōʻailona o nā meaʻai ma mua o kou kūʻaiʻana (he mea hoʻonāukiuki, e hoʻolilo i $ 6 ma kahi pōpō palaoa glutenʻole eʻaiʻole ai kouʻohana).
Mai hōʻokiʻoe i kāu kauka a meaʻai meaʻai paha e like me ke kumu o nā coupons a iʻole nā hōʻailona no nā meaʻaiʻole ka gluten-kekahi mau kauka lapaʻau a me nā meaʻaiʻai e mālama ana i nāʻano puʻupuʻu liʻiliʻi. ʻAʻohe meaʻeha ke noi (a hāʻawi paha i kāu kauka i manaʻo!).
3 - Eʻai i nā meaʻai maʻamau o ka hale kūʻai
I ka wā eʻai aiʻoe i kaʻaiʻole,ʻaʻoleʻoe e koho i ka hoʻohanaʻana i ka spaghetti maʻemaʻe (aiʻole kekahi meaʻaiʻai maʻaʻole) e hana i kaʻaina awakea. No laila, inā makemakeʻoe e hōʻole i ka hōʻokiʻana i kāu pūlāwaiwai a pau, ponoʻoe e kālepa i kou kūʻaiʻana i nā meaʻai maʻamauʻole āpau ma mua o nā huaʻai i kālaiʻia.
E kūʻai aku i ka palena o ka supermarket-i nā hua'ōlelo'ē aʻe, e kūʻai i nā hua hou, nā mea kanu, nā meaʻai, nā iʻa a me nā moa, me nā meaʻai a me nā hua manu (inā hiki iāʻoe ke loaʻa). ʻO nā meaʻai a pau,ʻaʻole lākou i noa i ka gluten-ʻole i loko o kā lākou mau papa hanaʻole.
ʻO ka nui o kēia mau meaʻai he mauʻahaʻaina maikaʻi,ʻo ia hoʻi -ʻo ka pahu he 10 lb. o ka'ailala he ma kahi $ 5, no ka laʻana, a hāʻawi i ka mākiko nui e like me ka 15 mau paʻi palaoaʻoleʻole e pili ana i ka 1 / 15th. Hiki i nā hua liʻiliʻi he mau keneta he 75 keneta ma koʻu hale kūʻai i ka hapa nui o ka makahiki-akā, inā lākou e pani i ka paʻa ponoʻole gluten-ʻole i $ 1.69 i ka pop, uaʻike waleʻia lākou e like me kahi hui.
E kūʻai i kāuʻiʻo i ka nui inā hiki-hiki iaʻu ke loaʻa nā pili maikaʻi ma luna o ka pipi (e mālama pinepine ai i $ 1 i paona aʻoi aku paha) ke kūʻai au i nā mea nui aʻokiʻoki i nā'āpana liʻiliʻi iho iaʻu. Inā makemakeʻoe i ka pipi hānai (me ka moaʻole a me ka puaʻa), ponoʻoe e komo i loko o ka paʻukū (e ukuʻia), a kamaʻilio me nā meaʻai e pili pono ana i ke kūʻaiʻana i ka nui-1/4 aiʻole 1/2 o kahi kau i ka manawa.
Pono nā pīni a me ka laiki i keʻano pilikino-ʻole e nānā wale aku no "nā papahana like," a me nā'ōlelo "māhele like", no ka mea , hiki i ka hopena o ka pōʻai ma ke kāpili ka hopena. ʻO nā huahanaʻenehana laulā, e like me nā hua, ka waiū, a me ka paʻakai, ua aneane maikaʻi loa (e nānā i kaʻu mea kākau Is Cheese Gluten-Free? No nā hōʻailonaʻelua).
4 - E kūʻai i nāʻona a me nā Kūʻai Kūʻai no nā PaʻaʻAna ma ka Hoʻoulu Hou
Heʻoiaʻiʻoʻo ke kuʻiʻana o kaʻuʻeke i nā kumukūʻai o nā mea maikaʻi ma ka hale kūʻai nui, i ka waena o ka hoʻoilo (ʻoiai inā eʻoi aku ana ka maikaʻi o kaʻaiʻana ma mua o kaʻaiʻana i nā huahana kūikawāʻole). Akāʻo kēia kahi kahi manawa i hoʻolālāʻia ai ka hoʻolālāʻana e uku maoli ana: hiki iāʻoe ke kūʻai aku i nā mākeke a nā mea mahiʻai a kū ka mahiʻai i ka wā kūʻai e kūʻai i kēlā huahana maʻamauʻole ma ka nui. Me kāu noʻonoʻo ponoʻana, e hoʻomauʻia kekahi mau mea ma ka hoʻoilo a hiki i ka manawa e ulu aʻe nei.
Ma keʻano he puʻu kālā i hoʻohuiʻia, ināʻoe e maʻalahi i ka paʻiʻana i ka pōʻai kekeʻe , hiki i ka pilikia o nā pilikia me nā huahana pāʻani ma lalo o ka loaʻaʻana o nā pilikia me nā huahana supermarch (i nā manawa kūikawā, hiki iāʻoe keʻike i ka mua ua hoʻokomoʻia nā huakai kūʻai nui ma luna o nā lako hana pūnaewele).
Inā hiki iāʻoe keʻai i ka pō, nā mea kanu a me nā pepa e loaʻa ai ma kahiʻoihana kūʻai o ka'āina,ʻoi aku ka nui ma mua o nā mea e loaʻa ai iāʻoe ma ke kumukūʻai, a he meaʻuʻuku hoʻi. ʻI kūʻai wau i nā pahu piha i piha i nā'ōmato a me nā pepa no $ 20 i ka'āpanaʻoʻAukake; ʻai mākou i kahi manawa, a ke hoʻohana nei au i kuʻu waipiʻo e hoʻomaloʻo i kekahi no ka hoʻohanaʻana i ka hoʻohaʻahaʻa (ʻo ia mau'ōpiopio "makamae" e hana i ka mīkini nui, aʻo ka hana houʻia o nā mea paʻi ma nā meaʻoluʻolu).
Ua kūʻai hoʻi au i kaʻuala ma ka nui ma ka hulu no ka emi iho o 75 mau keneta o kahi paona-mālamaʻia ma kahi lauoho, e mālamaʻia lākou i mau mealima aʻeono mahina. E hoʻomaka koke ka'ōlapa (eʻaneʻane 33 mau keneta a paona paha i ka wā e kūʻai aiʻoe i ka'āpana o lākou), akā, ua mālama au i nā pahu o kēlā me kēia mau mahina (inā he hoʻokahi kāu, he maikaʻi kou kaʻa ka hale mālama, keʻoleʻoe e noho i kahi hauʻoli). Inā loaʻa iāʻoe ka māla waina, e ola ke alalaʻiʻuala me ka'ōpiopioʻole.
ʻAʻole like me ka'āpana supermarket, kūʻole ka'ōmaʻomaʻu i ka mauʻu no ka mālama houʻana. Akā naʻe, ua loaʻa iaʻu ka maikaʻi maikaʻi e mālama i nā'ōmaʻomaʻo mākū no nā mahina he nuiʻole ... a hiki paha iāʻoe ke kūkākūkā i kahi hana ma kahi kūʻai nui. ʻO ka Pumpkins he mea kūʻai inā kūʻaiʻoe iā lākou ma hope o ka Halloween-hiki iāʻoe ke hoʻomaloʻo i nāʻanoʻano no ke alahele o ke alahele a hoʻohana i kaʻiʻo no nāʻano hana likeʻole (e nānā i kaʻu'ōlelo ma ka Gluten-Free Pumpkin Recipes for ideas).
He mea kūʻai nui nā Greens ma ka mākeke o ka poʻe mahiʻai,ʻo ia hoʻi,ʻo kaʻolo a me nā gela a 75 mau keneta a (nā lima lima) i ka wā. E holoi au i nāʻaukā a hoʻokuʻu iā lākou i nā pahu lope nui (ʻaʻole pono ke uhiʻia a hana'ē paha), a huki iā lākou i ka wā e pono ai iaʻu.
He hiki i ka loaʻaʻana o nā mea iʻoi aku ka nui ma nā mākeke o nā māla -ʻo kekahi o nā mahiʻaiʻoihana i hoʻolimalimaʻia e waiho nei i ka waiwai nui ma ko lākou waiwai, ua loaʻa. Akā, hiki iāʻoe keʻike i nā mea kūʻai me nā huaʻai a me nā huaʻai maikaʻi loa i ka nānāʻana.
5 - E kūʻai i nā'ā'īʻo Gluten-Free ma ka hua nui e hana i kāu pono'ī Gluten-Free Flour a me nā Mixes
Ua nānā aneiʻoe i ke kumukūʻai o nā flora gluten-free? Ke nānā neiʻoe ma waena o $ 3 a $ 5 ma kahi paona! ʻOi aku kaʻoi aku o kaʻino-ma koʻu kumukūʻai ma kahi o ka'āina,ʻo ka palaoa pāʻani liʻiliʻiʻole-$ 4.19 a me ka palaoa gluten-free cake he $ 4.69. ʻAʻohe ala e mālama i ka hoʻolālāʻana me kēlāʻano kumukūʻai. No laila he aha kāu e hana ai?
He nui ka hana, akā, hiki iāʻoe ke noʻonoʻo i ka kūʻaiʻana i nā'ōpala gluten-freeʻole i nā pahu nui (e noʻonoʻo ai i 25 paona o ka raiki keʻokeʻo i loko o kahiʻeke'opiʻu nui) a me ka hoʻokomoʻana i ka palaoa. Ma ka hanaʻana i kēia, hiki iāʻoe ke hoʻemi i ke kumukūʻai o ka palaoa wiliʻoleʻole i ka $ 1 i kahi paona-he 75% ka uku.
Hiki iāʻoe ke loaʻa i ka laiki nui i nā hale kūʻai kūikawā aiʻole ma nā māhele o ka'āina no lalo o 50 keneta i kahi paona (ʻo kekahi manawa he nui ka liʻiliʻi). Ke kūʻai neiʻo Twin Valley Mills i kahiʻeke he 30-paona o ka sorghum huapalaoa holoʻokoʻa no $ 15 me ke kūʻaiʻana aku (me ka shipping, he $ 50 i koʻu hale). A hiki iāʻoe ke kūʻai aku i kahiʻeka he 25-paona o ka Ancient Harvest quinoa no kahi $ 3 i paona,ʻo ia kaʻoihana kūʻai -ʻoi aku ma lalo o $ 4.29 ka uku o kaʻu kumukūʻai kūpana'āina no ka hōʻailona 12 auneke.
Hoʻokahi lapaʻi: makemakeʻoe e kūʻai i ka palaoa ma ka pahu nui, akā, mai kūʻai aku (a iʻole kekahi mea'ē aʻe) mai nā pōʻai nui ma ka hale kūʻai a iʻole ka hale kūʻai mea olakino. ʻO nā'ōpili nui he kumu ia o ke kaʻina o ka hihia. Hiki i nā kānaka ke hoʻololi i nā kʻoki mai ke kini i ka paila, aʻaʻole i maʻa mau nā hale kūʻai i nā mea a pau-hiki iāʻoe ke hoʻoulu i ka kūʻai aku i ka raiki mai kahi pahu i mālama muaʻia i ka palaoa,ʻo ia kekahi mea hopohopo maoli.
I ka manawa e loaʻa iāʻoe kāu mau'ōpala nui, e maopopo ana iāʻoe kekahi wahi e'ōniʻoni ai. Ināʻaʻoleʻoe e'ōwili nui i ka palaoa i ka manawa, hiki iāʻoe ke hoʻohana i ke kāpili coffee-e hoʻomanaʻo wale nō e hoʻopauʻia kēia mau mea ma hope oʻelua mau mahina (aiʻole kekahi mau manawaʻoi aku paha) o ka'ō'ō palaoa pinepine. Hiki nō hoʻi iāʻoe ke hoʻohana i kahi pale hana palaoa ma luna o ka mea hoʻonomi kiʻekiʻe a huihuʻu paha, aiʻole he kānukuʻai kū hoʻokahi-inā kohoʻoe i kekahi o ia mau koho,ʻo kāuʻoihana mua i kahi $ 100 no ka'ōniʻoniʻuʻana, aiʻole $ 300 a piʻi no ka mea pono'ī iho.
E hoʻohui i kāu'āpana me ka palaoa wiliʻoleʻole i ka palaoa. Hiki iāʻoe ke hoʻolilo i ke kālā ma nā'āpana e pono ai ka palaoa (ʻo ka guar kāpiliʻole e pili ana i $ 16 i ka paona), akā he lōʻihi ka lōʻihi o ia mau mea, aʻoʻoe wale nō kahi wahi liʻiliʻi no kēlā me kēia paona o ka palaoa wiliʻole. .
6 - E hanaʻoe i kou pono pono'ī Gluten-Free, me ka lako Baking a me ka Meaʻai
I ka wā e hana anaʻoe i ka kuke a me ka kukeʻana (a ināʻoe eʻai ana i ka pupuhiʻole, e kuke a kuke hoʻi i ka meaʻoi aʻe ma mua o kāu i manaʻo ai), ke kumukūʻai o nā mea kūikawā-ʻo nā mea like vanilla sugar or herb- hiki ke hoʻonui i kaʻaila. Eia hou, hiki ke paʻakikī i ka loaʻaʻana o nā pahū gluten-free o kēlā me kēiaʻano kumuhana hilinaʻi āu e pono ai ... keʻole inā pau kāu koho hale kūʻai.
ʻO nā mea a pau, he mea maikaʻi eʻike i keʻano e hana ai i kekahi o kēia mau mea noʻoe iho - a hiki iāʻoe ke mālama i nā kālā nui e hana pēlā.
ʻOiai paha he mea hōʻeha ka ho'āʻoʻana i kekahi o kēia mau mea (ʻaʻole loa wau i hiki iaʻu ke hana i kaʻu iho mayonnaise ma mua o koʻu heleʻana i ka pōʻaleʻaʻole), he mea maʻalahi ka hapanui o lākou, a uaʻoi loa ka maikaʻi o ka maikaʻi ma mua o ka hale kūʻai. nā kūʻai kūʻai.
Eia kekahi, ināʻaʻole hiki iāʻoe ke loaʻa kekahi mau meaʻai i loko o nā hua kūʻai i kūʻaiʻia (inā, ma ka laʻana, he waina ka mea i hoʻopiliʻia he pilikia noʻoe), hiki iāʻoe ke hoʻohana i kēia mau hopena me kahi mea palekana e hana aiʻoe i nā unuhi o kēlā mau mea i kūʻaiʻia. hiki iāʻoe ke hauʻoli me ka loaʻaʻole o ka maʻi.
7 - He hua'ōlelo mai
ʻO ka nohoʻana o ka gluten-ʻole ke kumu kūʻai maikaʻi inā eʻaiʻoe i nā meaʻai i hoʻomākaukauʻoleʻia me ka glutenʻole. Akā, hiki hiki-ʻoiai he hapa iki kahi-e ho'ēmi i kāʻoukouʻaiʻai.
ʻIke loa, he mea lele o kahi lele e hele ai mai ka nohoʻana o nā meaʻai i hoʻomākaukauʻia no ka hanaʻana i kāu kōmole vanilla. Eia nō naʻe, hiki iāʻoe ke hoʻomaka ma ka hana kūʻai maʻamau no nā loina (a me ke kākau inoaʻana no nā coupons),ʻaʻohe pono e lawe iāʻoe i ka manawa nui. Inā makemakeʻoe e lawe i kāu hana hoʻopakele kālā ma hope aku o ia mea, hiki iāʻoe ke noʻonoʻo i kekahi o nā papa hana kiʻekiʻe i hōʻikeʻia ma luna nei.
> Puna:
> Celiac ka maʻi. He aha kaʻu eʻai ai? ʻO ka pepa pololei.