ʻEiwa Noʻeau Māmā no ke Kuʻiʻana i ka Gluten
Ināʻikeʻiaʻoe me ka maʻi celiac a me kaʻikeʻole celialc gluten, ponoʻoe e aʻo i kaʻaiʻana i ka gluten-free. A iʻole, e hiki paha iāʻoe ke ho'āʻo i ka meaʻai wīwīʻole me kaʻole kahi hōʻailona - hiki paha iāʻoe ke manaʻo heʻole ka gluten-ʻole ke kōkua iāʻoe e lilo i ke kaumaha aiʻole e hoʻomaikaʻi hou i kouʻano olakino.
Akā, pehea keʻano o ka "hele gluten-free"?
No ka hopena o kāu mau kumu no ka kohoʻana i ka pāʻani gluten-free, hiki ke hanaʻono me kahi papa hoʻonaʻauao nui,ʻo ia ma mua. Akā inā hahaiʻoe i kēia mauʻanuʻu eiwa -ʻoi loa i ka hoʻonohonoho pono - e ponoʻoe e hele i ka pale me ka palekanaʻole i kaʻaiʻole.
1 - E holoi i kāu meaʻai
Ma mua o kou hoʻomakaʻana i ka pāʻani gluten-free, ponoʻoe e hoʻomaʻemaʻe i kāu kīhini a hoʻohemo i nā mea a pau āu eʻai houʻole ai. E hoʻokuʻu i nā mea hui pūlehu a pau, e hoʻokaʻawale a hāʻawi aku paha i nā huaʻai'ē aʻe o ka gluten, a kūʻai iāʻoe iho i kekahi mau hōʻailona hou. E hāʻawi i nā pahu hakaʻole, nā ipu a me nā kīʻahi i kahi kīʻaiʻai aiʻole e hāʻawi aku iā lākou i kahi hoaaloha.
Ma muli o ka hiki ke loaʻa nā hōʻailona mai ka liʻiliʻi liʻiliʻi loa o ka pipi, e ponoʻoe i kahi meaʻenaʻena hou . Ponoʻoe e makemake i nā lako hou a me nāʻoihana lāʻau a me nā pāpaʻiʻole, ināʻoe e hoʻohana. (Eʻike i nā mea hou aku i kēlā me ka Hoʻokomoʻana i kāu Kitchen Gluten-Free ).
No kekahi poʻe, he hana paʻakikī kēia a me keʻano o ka naʻau - hiki iāʻoe keʻike iāʻoe iho me ke kaniʻuhū i nā meaʻai āu i hoʻohana ai. Ināʻo ia ka hihia, hiki iā ia ke kōkua i ka nānāʻana i nā hopena maikaʻi e loaʻa ai i kaʻai polokalamu gluten i kāu olakino.
2 - E hoʻomaka me ka hua hou a me nā meaʻai
Manaʻo nā kānaka he pono lākou e hoʻokuʻu i ka huapalaoa mai kā lākou meaʻai - a iʻoleʻo ka berena wale nō - iʻole e hele mālieʻole. Akā, uaʻoi aku ka nui o ka paʻakikī ma mua o kēlā.
Hōʻikeʻo Gluten i loko o nā meaʻai mai ka puʻu mai i meaʻai, aʻaʻole maopopo i nā meaʻai. (Eia kekahi mauʻike hou aku i ka meaʻai e loaʻa ana i Gluten? )
I mea e pale ai i nā kuhi hewa , makemake nui wau iāʻoe e hōʻemi i kāuʻai i nā mea i mālamaʻoleʻia ma mua. ʻO nā huaʻala a me nā huaʻai hou,ʻaʻole lākou i komo i ka pipi,ʻaʻole hoʻi i kaʻiʻo hou, ka moa a me ka iʻa.
Eʻai wale i kāu mea e hiki ai, me ka hoʻohanaʻana i nā lālā hou, ka paʻakai a me ka pepa i ka manawa o kāu mau meaʻai. E ho'āʻo i nā'ā'ī e like me ka palaoa i loko o ka hoʻohaʻahaʻa maikaʻi, a hoʻolahaʻole i nā mea i hōʻailonaʻia - me nā mea i kapaʻia "gluten-free" - a hiki i ka manawa eʻoi aku ka maikaʻi o kāu noʻonoʻo a me ka hopena o kāu polokalamu.
Ma kēiaʻatikala e hāʻawi mai iāʻoe i ka nui o nā kiko'ī e pili ana i kahi mea palekana a me ka meaʻole: Gluten-Free Food List - He aha kāu eʻai ai?
3 - E hoʻonui i ka hoʻokomoʻana i nā huahana paleʻole o Gluten-Free
I ka wā iʻike aiʻoe i nā kumu waiwai,ʻo nā huaʻai i kapaʻiaʻo "gluten-free" e hōʻike i ke ala maikaʻi e hoʻomaka ai e hoʻonui i kāuʻai polokalamu gluten.
ʻAʻole pono nā mea hana e hōʻaika i nā meaʻai "gluten-free," akā he nui ka poʻe. Hiki iāʻoe keʻimi i nā mea a pau mai ka gluten-free bread a hiki i nā pizzas a me nā wala maloʻo , a me ka pia maʻemaʻeʻole .
E mālama wale i ka heleʻole i ka papa me nā huaʻai gluten-free-labeled, no kaʻikeʻana o nā kānaka he nui kaʻike houʻana i nā hōʻailona huahelu i ka wā eʻai nui ai lākou i kēia mau huahana.
I kekahi mau kumu, hiki i nā hōʻailona ke hopena i kaʻinoʻino o ka'ōpū i loko o kou'ōpū. Eia naʻe, i ka manawa he nui ka mea hewa i ka nui o ka gluten e waiho mau nei i kaʻai "gluten-free" -labeled (heluhelu hou e pili ana i kēia: Foods Labeled Gluten-Free hiki ke waiho i kekahi Gluten).
Inā hoʻomakaʻoe i ka hōʻo houʻana i nā hōʻailona (aiʻole hōʻailona), aiʻole ināʻaʻoleʻoe e noʻonoʻo maikaʻi, e kāpae i kēia mau huahana, i nā mea a pau āu i hoʻopuka hou ai. Hiki paha ke makemakeʻoe e nānā i kēiaʻatikala: Pehea ka nui o Gluten e hiki ai iaʻu ke maʻi? He pinepine ka nui ma mua o kou manaʻo!
4 - E aʻo i ka heluhelu inoa
No ka hoʻonui nuiʻana i kāuʻai - a no kaʻikeʻana i kahi o kāu mau punahele kahiko i hiki iāʻoe ke hoʻokomo - ponoʻoe e aʻo eʻike i ka pāʻani ma nā meaʻai.
ʻO kaʻoiaʻiʻo, e lilo pahaʻoe i mea o kahi luna, aʻo eʻimi i keʻano o nā hua'ōlelo āu eʻike ai ma nā hua likeʻole. Hiki iāʻoe ke hoʻonaʻauao ma nā meaʻokoʻa likeʻole e hana i nā meaʻai.
E hoʻomanaʻo wale nō: hiki i nā mea hana ke hōʻailona i kekahi mea "gluten-free," akāʻo ka'ōlelo kauʻana i nā meaʻaiʻole e koi ana i ka hōʻikeʻana i nā meaʻai o ka gluten i nā huaʻai. Ināʻaʻohe mea maʻalahi iʻikeʻia ma ka inoa,ʻaʻole naʻe e lawe i kahi inoa "gluten-free", hiki i ka pahu bale a me ka raiʻona paha, aiʻole e hoʻomaluʻia i ka'āpana gluten i ka meaʻai. (Eʻike i nā mea e pili ana i kēia maanei: He aha keʻano o ka hua ke loaʻaʻole kahiʻaina i kaʻaina? )
Eia hou, e hoʻomanaʻo i kaʻaiʻole o nā kānana-ʻole,ʻaʻole ia e hoʻopunipuniʻia e nā meaʻai i kapaʻia "kānana-free" -ʻaʻole paha lākou e palekana.
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5 - E noʻonoʻo i ka Gluten-Free Smartphone App
Inā loaʻa iāʻoe kekahi iPhone a iʻole he polokalamu uila, hiki paha iāʻoe ke noʻonoʻo e lawe i kekahi o nā ponoʻole gluten i ka mākeke no ke alakaʻiʻana i kāu mau koho ma nā meaʻai, nā meaʻai a me nā haleʻai. Eia ka papa inoa no ka iPhone: Gluten-Free iPhone Apps , a he nui nā polokalamu like e like me ka Android.
ʻO kekahi mau polokalamu hāʻawi i ka papa inoa o nā hua liʻiliʻi o ka gluten-hikiʻole ke loaʻa iāʻoe i ka hale kūʻai. Ke hoʻohanaʻia nei he polokalamu hoʻohui inoa e hiki ai iāʻoe ke nānā i kahi waehana UPC o ka huahana e hoʻoholo inā loaʻaʻole ka liʻiliʻi-ʻoleʻole.
Ināʻoi aku paʻakikī ke kūʻai kūʻai, hiki iāʻoe ke loaʻa nā polokalamu e kōkua i ke alakaʻiʻana iāʻoe i ka haleʻaina kokoke loa me kahi papahele gluten-free. He nani nā koho a pau - hikiʻole ke piʻi.
6 - E hana i kāu Home Gluten-Free
E manaʻo paha pahaʻoe e hoʻoholoʻoe i ka hoʻomohalaʻana i kāu lumi kuke ... a ponoʻoe, ma mua iki. Akā, i kou loaʻaʻana o ka mākaukau i ka hahaiʻana i ka meaʻai gluten-free, ponoʻoe e noʻonoʻo e lawe i kahi punahele o ka gluten e lurk ma kahi'ē aʻe i kou home.
Eia kekahi lā, he nui nā lauoho lauoho i loko o ka gluten. Inā ua loaʻa iāʻoe kahi shampoo i loko o kou waha i ka wai, a ināʻoe e paʻi i kou lauoho a me kou waha, e ponoʻoe e noʻonoʻo i kahi shampoo maʻemaʻeʻole a me nā huaʻokoʻa. Eia kekahi, e nānā i kāu o nā niho kuʻomi aʻike i ka mea ma ka papa inoa o nā koho'aleponaʻole gluten-free.
ʻO nā kaukiko a me nā lāʻau lapaʻau e komo pinepine i ka gluten, a hiki ke hoʻonui i nā hōʻailona ināʻaʻoleʻoe e noʻonoʻo. ʻO nāʻoihana a me nā mea hana hale āpau o ka hale e hiki ke loaʻa i ka gluten - ua hoʻomāloi pinepineʻia wau i nā manawa he nui e ka lepo lepo pale. Eia ka papa inoa o nā lakoʻoihana gluten-free, a me kekahi mau'ōlelo hou no ka hanaʻana i ke koena o kāu home gluten-free.
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7 - No ke ola ... Akā e lawe mai i kāuʻai
I ka manawa e heleʻole aiʻoe i ka pōpōʻole, pono paha e ho'āʻo ai nā hoaaloha a me nāʻohana e kuke noʻoe. Mai hoʻokuʻu iā lākou -ʻoiaʻiʻo, keʻoleʻoe e hilinaʻi i kēlā kanaka eʻalo i nā mea'ūlū a pau a me ke kapekepeke (ʻo ia hoʻi, keʻole lākou eʻai wale i ka pāʻaniʻole aiʻole e paʻa lākou i kaʻoihanaʻoihana a iʻole ka meaʻai lāʻau), eʻoi aku ka maikaʻi ma kāu laweʻana i kāu nā meaʻai pono'ī i nā hanana kaiaulu. E like me kouʻike i kēia manawa, he wahi hoʻonaʻauao kūpilikiʻi ka hoʻopuniʻana o kēiaʻai -ʻaʻole ia he mea hiki i kahi hoaaloha ke mālama i ka pō.
Ua hoʻomaka wau e lawe i kaʻu mauʻai i nā hālāwai kaiaulu i nā makahiki i hala iho nei, a ua loaʻa iaʻu ua hiki iaʻu ke nānā aku i kaʻoihana ma mua o kaʻu hopohopo no ka hoʻonāukiuki. Inā makemakeʻoe, e lawe mai i kahi pālaha e hoʻohālike, akā e hoʻopiha i kāu pila i ka mea mua, no ka mea, hikiʻole i ka poʻe o nā mea ke loaʻa i kahi pilikia (ʻo ka hapanuiʻole o ka poʻe e hana ana i kahi spoon mai ka palaoa crumb-covered i loko o kāu kīʻahaʻai palekana ).
Hiki iāʻoe keʻimi i nā kōkua hou (a me kekahi mau manaʻo noʻonoʻo no kēia, no ka mea he mea paʻakikī ke mālama!) Ma kaʻuʻatikala ma luna o nā meaʻaiʻole i hanaʻia e nā hoaaloha a iʻole nā pilina.
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8 - E aʻo i kaʻaiʻana i ka Gluten-Free
Ke hiki i kou manaʻonaʻo ma hope o kaʻaiʻole o ka'inaʻona - a ponoʻole a hiki i ka nalowaleʻana o nā hōʻailona - ponoʻoe e mamao mamao aku mai nāʻaina.
Akā, inā loaʻa iāʻoe kahi manaʻo maikaʻi e pili ana i kaʻaiʻana i ka gluten-free a kahi hiki ke hūnā i ka'ūlū,ʻaʻole e hāʻawiʻia ka haleʻaina i nā mea nui.
ʻO kaʻaina kaiʻainaʻo Gluten-ʻole e hiki ke hana maʻalahi - he nui nā kauā aʻo kekahi mau puʻupuʻuʻaʻole i maʻa loa i ka meaʻaiʻole o ka gluten, a he mau mea maʻalahi nā meaʻeʻe.
I ka wā mua, hiki paha iāʻoe ke pili i nā haleʻai i loaʻa nā menus liʻiliʻiʻole , no ka mea, ua hoʻohana lākou i ka manawa ma ka hoʻonaʻauaoʻana i nā limahana. Eia naʻe, e noʻonoʻo e waiho i kou pale - e nānā i kaʻuʻatikala ma ka pehea e Dine Out Gluten-Free no nā'ōlelo hou a me nā'ōlelo aʻo.
Hiki iāʻoe ke ho'āʻo i nā koho koho meaʻai wikiwikiʻole - ponoʻoe e noʻonoʻo eʻoi aku ka nui o ke kalapuni i ke kaʻina wikiwiki.
9 - Eʻikeʻoe e hana anaʻoe i nā mea hewa
E hana hewa pahaʻoe i kou aʻoʻana i ka hoʻokele i ka meaʻaiʻole ka gluten, a ke uku pahaʻoe i ke kumukūʻai no lākou e pili ana i kahi lā (aʻelua paha, aʻekolu paha) o nā hōʻailona. ʻO ka mea pōʻino, i ka wā e holo wale aiʻoe me ka pōpōʻole, e hoʻomaka ana kou kino e hana nui i kahi liʻiliʻi liʻiliʻi āu eʻai ai.
Hiki ke mālama i kekahi manawa - mahina, hiki paha - e aʻo i kāuʻano iho o ka hoʻomana no ka pīpī holokino, a me ka mea eʻai aiʻoe me ka loaʻaʻole o nā hōʻailona. Ua hana wau i kēia no nā makahiki he 10 paha, a ke hana nei au i nā mea hewa i kekahi manawa.
He mea ho'āʻo e paʻiʻoe iāʻoe iho no kēlā mau manaʻo kuhihewa - keʻoleʻoe ke kaumaha ma ke kino. Ua hana au i kēlā mau manawa nui iaʻu iho. Akā inā hiki iāʻoe ke hoʻomalu ia mea, e ho'āʻo e nānā iā lākou e like me ka manawa aʻo, a e nānā i ka paleʻana i ka hanaʻana i kēlā hana hewa hoʻokahi.
Inā e noʻonoʻo anaʻoe i ka manaʻo o ka pōloliʻana, e wehewehe ana kēiaʻatikala: He aha keʻano o ka hoʻouluʻana? . A inā (i ka wā) i pōloliʻoe, eia kekahi mau'ōlelo kōkua e kōkua iāʻoe e ola wikiwiki: Ke kākoʻo me Glutenings: He aha ka hana a he aha ka? A, hiki iāʻoe ke kelepona ma o nā mea maikaʻi loa o ka heluhelu e pili ana i ka ho'āla houʻana i kahi hōʻailona.
Laki maikaʻi! ʻO ka heleʻana i ka gluten-free heʻano loli nui o ka nohona, akā,ʻo ia kahi kahi hiki iāʻoe ke mālama.
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