Nā Ala Una e Loa ai i kaʻAiʻAlua
ʻO ka liloʻana i meaʻai meaʻai he mea hoʻokahi,ʻo ka holo mālieʻole -ʻo ka manawa hoʻokahi nō? Hiki paha i nā meaʻai ke pālahalaha, a ma laila nō kekahi mau pilikia koʻikoʻi. No ka laʻana,ʻoiai he hana maʻalahi loa ia e hōʻoia i nā hua holoholona i ka inoa o ka meaʻai,ʻaʻole i maʻalahi nā meaʻai me ka pīpī. Eia hou, e hoʻopiliʻia me ka papa lua o nā meaʻai a me nā mea e pale ai inā e pili ponoʻoe i nā papa hanaʻelua.
He mea kūpono hoʻi eʻike i kaʻaiʻana o nā meaʻai he nui no nā meaʻai meaʻai i nā meaola o ka meaʻai e komo ana i ka palaoa i loko o ka gluten. Hoʻohui kēia i kahi pahuhana hou inā e hoʻonele anaʻoe i ka gluten i kāuʻai no nā kumu lapaʻau - no ka mea, loaʻa iāʻoe ka maʻi celiac a me kaʻikeʻole o celiac gluten-aʻaʻole wale no ka mea eʻike anaʻoe ināʻo ka hoʻokele i ka gluten e hoʻololi i kāu loiloi . ʻOiai,ʻaʻole hiki i ka paʻakikī ke hoʻokele i ka meaʻaiʻaiʻole. Eia kekahi mau ala maʻalahi e hoʻomaka ai.
Eʻike i kahi mau meaʻai e mālama ai i ka Gluten a me nā mea holoholona i loko
ʻO ka heleʻana i ka gluten-freeʻoi aku ka paʻakikī ma mua o ka pale wale i ka berena a me ka pasta. Hele akuʻo Gluten i loko o nāʻano meaʻai likeʻole, a he nui paha nā mea he mea e kahaha ai iāʻoe. Eia kekahi laʻana, aia i loko o nā pūpū kēne a me nā meaʻala likeʻole nā gluten. ʻO kekahi mau'anikena (iʻole nā mea liʻiliʻi a me nāʻano momona momona) e hoʻohana i ka lāʻau kānā kānalua ma keʻano he kumuhana. A ināʻoe e paʻakikī i kaʻaiʻai meaʻai a pau, ponoʻoe e maka maka no ka palaoa, ka bale a me ka rai i nā wahi āu e manaʻoʻole ai, ma lalo o nā inoa āu e manaʻoʻole ai.
I kēia manawa,ʻoi aku ka maʻalahi o kaʻikeʻana i nā mea iʻikeʻia i ka holoholona: E hoʻohuli i kāu kaʻa kūʻai mai ka papa meaʻai, a no ka heluhelu ponoʻana i nā lepili. Inā ua hoʻoholoʻoe e hahai i ka meaʻai maʻamau,ʻo ia hoʻi ka paleʻana i nā hua holoholona i kēlā me kēiaʻano, e hoʻomaopopo i kahi mea e like me nā marshmallows:ʻo ia ka gelatin, i hanaʻia e kaʻaila kohua, nā iwi, a me nā mea'ē aʻe.
Prep Your Kitchen
Hiki iāʻoe ke maʻalahi i ka hopuʻana i kahi mea hoʻohālikelike i kūponoʻole i kāuʻai i ka wā e kuke ai a me ka wikiwiki. ʻO ke ala maikaʻi loa eʻaʻaʻole ai i kēia hana,ʻo ia ke hoʻomaʻemaʻe i kāu lumi kuke o nā mea a pau a me nā meaʻai a pau e komo ana i nā mea āu eʻalo nei. E koho i kahi lā e kiʻi ai i kēlā me kēia pahu,ʻeke, a hiki i loko o nā kīʻaha a me ka pahu hau. E heluhelu i ka papa inoa o ka papahana ma kēlā me kēiaʻaoʻao a hoʻokaʻawale i nā huahana a pauʻole e pili ana i kahiʻano meaʻai a me ka pōlinaʻole.
Inā he mauʻohana punahele āu e pono ai e mālama mau no nā mea alohaʻole i kāuʻaina hou, e hana i kahi kūikawā no kēlā mau mea no lailaʻaʻoleʻoe e noʻonoʻo pinepine i mea e pale ai i ka wā e 'ai aiʻoe . ʻO nā mea'ē aʻe, e like me ka manawa i pauʻole ai, hiki ke hāʻawiʻia. E hoʻokuʻu i ke koena i kahi ala kūpono. I kekahi'ōlelo'ē aʻe, e hana hou i ka wā hiki.
Mai Kēkē i ka hoʻololi
Ma muli o ka nui o nā meaʻai e pale ana i kaʻai e hoʻohemoʻole i nā meaola āpau a me ka gluten, aia kekahi mau meaʻai e pono aiʻoe e makaʻala pono e hoʻohui i kāuʻai mai nā kumu'ē aʻe. ʻO kēia mau mea he pūmua , hao, calcium, vitamin D, a me kekahi mau hua B B. E hana i kāu pono no ka ikaika ma mua o kou hoʻololiʻana i kāuʻanoʻai: Eʻike i ka nui o kēlā me kēia mau meaolaola āu e pono ai ma muli o kou makahiki a me keʻano o ka nohona e olala aiʻole e hana i ka papa inoa o nā meaʻai e hāʻawi iāʻoe i ka uku manawa o kēlā me kēia .
ʻOi aku ka maikaʻi, e kūkākūkā me kahi meaʻai meaʻai e kōkua iāʻoe e hao i kēia mau kiko'ī. A heleʻole ia me ka'ōleloʻole ma mua o kāu hana i nā loli hou i kāuʻai, eʻike me kāu kauka eʻike pono he mea palekana ia no kāu hanaʻana pēlā. No nā mea hoʻopihapiha,ʻoi aku ka maikaʻi o ka loaʻaʻana o nā meaʻai mai nā meaʻai likeʻole, no laila e noi i kāu kauka a meaʻaiʻai meaʻai ma mua o kou kauʻana ma luna o nā huaʻai huapiʻi aiʻole nā mea hoʻopihapihaʻaiʻole.
E lilo i Picky no nā mea i hoʻoponoponoʻia
ʻO ka pāhaʻi o ka hoihoi i nā gluten-free a me nāʻano meaʻai meaʻaiʻaihue ua ulu i ka hoʻolakoʻana i nā mea i hana muaʻia a me nā hana i hanaʻia no nāʻanoʻelua o nā meaʻai.
Eʻikeʻoeʻaʻole nā mea gluten-free a pau e pili ana i ka meaʻai meaʻai aʻaʻole pono nā meaʻai a pau (a iʻole vegan) e pili pū me ka meaʻaiʻole ka gluten. No laila, i ka wā e kūʻai aiʻoe, e heluhelu i nā lepili me ka nānā pono eʻike i nā meaʻono a me nā mea holoholona. He mea nui loa kēia inā hoʻololiʻoe i ka gluten:ʻOiai inā'ōleloʻia ka inoa "gluten free" hiki i kahiʻai ke loaʻa kekahi mau'āpana gluten .
Maiʻaeʻoe i kouʻauana e hoʻopau i kāu Social Life
ʻAe,ʻo ka hoʻokuʻuʻana i nā meaʻono a me nā meaʻai holoholona (a me ka waiū, ināʻoe e hele ana i kahi lōʻihi), hiki paha iā ia ke paʻakikī i ka papaʻaina hale aiʻole ka papaʻaina potluck. Pāleʻaleʻa, akāʻaʻole hikiʻole. Eia kekahi mau'ōlelo no kaʻaiʻana i ka wā e pale aiʻoe i nā hua'ōpiopio a me nā mea holoholona e hiki ai iāʻoe ke hahai i kāu meaʻai me kaʻole eʻai i ka meaʻai maikaʻi a me ka manawa me nā hoaaloha.
- E aʻo i ka holoʻana o ka gluten i loko o kahi pā. ʻO kekahi laʻana, ma kahi haleʻaina haleʻaina e like me ka wai e hoʻohanaʻia ai i ka hoʻolapalapa pasta, hiki ke hoʻohana houʻia i nā māmā. Mai hopohopo e nīnau i kāu kikowaena e pili ana i nā kumu punahele o ka gluten i nā meaʻai. E hauʻoliʻo ia e nānā me ke aliʻi.
- Hana i kāu haʻawina home. Ma mua o kou heleʻana i kahi haleʻaina, e hoʻomau i mua eʻike i nā mea kiko'ī e like me kāuʻai. Ma kēlāʻano,ʻaʻole ponoʻoe e noʻonoʻo e pili ana i ka lōʻihi o ka hoʻonohonohoʻana no ka mea e ho'āʻo neiʻoe e pale i nā koho. ʻAʻoleʻoe e noʻonoʻo i ka noʻonoʻo pono i ka kikowaena o ka kikowaena.
- Nā BYOF. Inā wau eʻai ma ka hale o nā hoaaloha, e nīnau i kahi mea hiki iāʻoe ke kōkua i ka papa inoa. He mea hoʻopunipuni kēia inā e lawelawe ana kāu mea lawelawe i kahiʻaina awakea ma mua o ka loaʻaʻana o ka pākoleko a me ka barbecue. I kekahi hihia, mai manaʻoʻoe e kāluaʻoe i kahi mea kūikawā nou. Ma mua mai, lawe mai i kāu meaʻai pono'ī - a no ka hoʻomaopopoʻana i ka lawaʻana o ka mahele.