Kev noj zaubmov tsis zoo yog qhov tseemceeb rau koj kev noj qab haus huv yog tias koj muaj kabmob "celiac disease" lossis tsis-celiac gluten rhiab heev, thiab ntau tus neeg tsis muaj "kev kuaj mob" ua raws li ntau yam, thiab. Tab sis nws tsis yog pob nyiaj hauv txhua tus.
Cia li xav txog qhov no: ib lub thawv glutens dawb spaghetti hauv kuv lub khw muag khoom noj yog $ 4.49, piv rau $ 1.39 rau ntau hom gluten-puv. Tias 's ib 323% markup, tsuas yog rau gluten dawb spaghetti, uas nyob rau hauv kuv pre-gluten-dawb hnub yog ib pluag zoo nkauj pheej yig. Lwm cov khoom noj khoom haus tsis muaj gluten (xav: ncuav qab zib, hmoov sib tov, khob cij thiab khoom noj khov) yog zoo li nyiaj txiag-busting.
Yog li cas koj yuav ua li cas yog tias koj nyob nraum wondering noj cov gluten tsis pub rau ntawm pheej yig? Frugal gluten-free live yog qhov tseeb, thiab feem ntau yog tib lub tswv yim xws li kev txheeb ze nyob hauv feem ntau-koj tuaj yeem kav muag khoom, nrhiav lwm txoj hauv kev rau cov khoom noj, thiab nrhiav cov coupons, txhua yam uas yuav pab koj tau koj cov nqi zaub mov.
Tsis txhob tua koj tus kheej: Qhov no yuav siv sij hawm ntau dua ntawm koj lub sij hawm dua li khiav mus rau hauv koj lub zos Txhua Yam Khoom Noj thiab thauj koj lub laub nrog cov khoom noj uas tsis muaj gluten. Tab sis koj lub hnab nyiaj yuav ua tsaug rau koj ... thiab koj yuav zaum ua raws li kev noj qab haus huv noj nyob hauv lub caij ntev, thiab.
Kuv tau teev cov kauj ruam hauv qab no los ntawm qhov yooj yim tshaj plaws (siv cov khoom noj uas sawv daws tau tshwm sim los ua gluten dawb) rau qhov nyuaj tshaj (ua rau koj cov khoom xyaw uas tsis yog khoom glutens). Koj tuaj yeem siv ib lub tswv yim los yog tag nrho ntawm lawv, tab sis cov kev txuag nqi yuav zoo dua rau cov tswv yim uas siv cov kev tshaj plaws (tsis yog tias yuav luag txhua zaus?).
Ib daim ntawv ua ntej peb tau txais cov ntsiab lus ntawm kev noj haus tsis muaj gluten rau ntawm pob nyiaj siv: Kuv tau pom ntau cov tswv yim (nrog rau qee cov kws kho mob thiab cov khoom noj khoom haus) uas koj tsis tau tag nrho tsev neeg glutens dawb thaum ib tus neeg yuav tsum tau ua raws li cov Glutens tsis pub noj haus, txij li thaum cov khoom noj khoom haus thiaj kim ua raws.
Nws yog qhov tseeb tiag tiag tias koj tuaj yeem txuag tau qee nyiaj los ntawm kev pub rau qee cov neeg hauv tsev neeg uas muaj gluten-noj zaub mov , thaum noj ib qho tsis pub dawb. Txawm li cas los xij, qhov no tsuas yog ua haujlwm xwb yog tias txhua tus hauv tsev yuav xyuam xim; txwv tsis pub, koj tus neeg tsis pub cov neeg tsis muaj zog yuav tau them rau hauv cov kab mob txuas ntxiv thiab kev mob loj dua qub vim gluten cross-contamination , uas yog ntau dua hauv chav sib koom ua ke.
Tsis yog txhua tus tuaj yeem qhia chav ua noj tau zoo (saib kuv tsab xov xwm Qhov Chaw Tshawb Xyuas Chaw Kho Mob kom paub ntxiv). Nws tseem ua haujlwm ntau heev (thiab qee qhov kev txhawj thiab kev ntxhov siab txog kev sib kis kabmob) kom kho ob pluas mov noj ib zaug. Koj yuav zoo dua siv cov tswv yim no kom txo cov nqi kom txaus kom txhua tus neeg muaj peev xwm noj glutens dawb, tsawg kawg hauv tsev ... koj tuaj yeem pom tias qee cov neeg hauv tsev neeg tsis muaj teeb meem nyob zoo, thiab!
1 - Siv Cov Khoom Noj Uas Noj Hauv Qhov Muag Qhov Zoo Tshaj Plaws, Zoo li Gluten Dawb Cereal
Qhov no yog qhov yooj yim tshaj plaws ntawm tag nrho cov, thiab nws yuav tsis tshua sij hawm twg ntxiv sij hawm: yuav mainstream cov khoom uas kuj tshwm sim tau gluten-dawb.
Gluten cereal yog ib qho piv txwv zoo li no: Ntau cov glutens dawb-fais fab cereal thiab glutens tsis pub cov menyuam cov cereals yog cov khoom uas muaj hom lag luam loj thiab nqa cov ntawv cim npe. Koj cov glutens tsis pub muaj xws li ntau General Mills 'Chex cereals, xws li Post Fruity thiab Cocoa Lubbles.
Tshawb xyuas koj cov qos yaj ywm thiab cov pob kws chip xaiv, ntau dhau-ntau hom, nrog rau qee cov neeg tseem ceeb xws li Frito-Lay, muab cov qos yaj ywm glutens dawb thiab cov nplaum uas tsis muaj glutens . Kuv kuj tau pom glutens-free crackers (feem ntau cov txhuv crackers) nyob rau hauv seem "mainstream" ntawm lub tsev loj, rau ib qho tsim nyog tus nqi.
Yog tias koj xav noj khoom qab zib, muaj ntau hom khaub thuas uas tsis muaj glutens dawb , muaj thiab.
Muaj qee cov kua mis yog pib rau kev ua si ntawm cov khoom xyaw gluten (nco ntsoov xyuas cov khoom xyaw zoo zoo, vim tias tsis yog txhua yam yogurts) tsis muaj teeb meem, thiab lwm yam khoom noj, xws li qee cov hmoov nplej sib xyaw, kuj muaj cim "gluten dawb." Cov no feem ntau yuav tsis tshua qiv nyiaj rau khoom noj khoom haus tshwj xeeb glutens, xws li qhob cij, ncuav qab zib, thiab cov khoom noj khov-saib kuv cov ntawv sau ua " Gluten-Free Food List" rau cov lus qhia ntxiv txog kev nyab xeeb thiab tsis muaj dab tsi.
Los ntawm qhov tsuas yog cov "mainstream" hom thiab tsis pub cov khoom tshwj xeeb glutens tshwj xeeb ntau li ntau tau, koj yuav txuag ntau npaum li 30% mus rau 50% txhua zaus koj yuav cov hom khoom.
2 - Sau Npe rau Coupons rau Gluten-Dawb Cov Khoom Tshwj Xeeb, thiab Kav Tsuag
Cov kauj ruam tom ntej no mus rau kev ua si tsis pub muaj kev ywj pheej yog yooj yim zoo nkauj, dhau li: sau npe kom tau txais cov coupons rau cov khoom tshwj xeeb glutens dawb uas koj tuaj yeem siv rau cov neeg (vam tias tsawg!) Zaus thaum koj yuav.
Muaj ntau qhov chaw tshwj xeeb hauv cov phiaj xwm dawb glutens. Rau qee tus, koj yuav tsum tau sau npe, qee leej tso cai rau koj luam tawm cov coupons ncaj qha tawm ntawm lub chaw tsis muaj npe. Tsis tas li ntawd, ntau tus tuam txhab muaj cov npe xa nrog cov lus tshwj xeeb rau cov neeg siv. Cov no tuaj yeem ua lag luam zoo, yog li sau npe rau ntau li ntau tau.
Yog hais tias koj lub computer tsis pub lwm tus neeg tso cai rau nws, koj yuav pom tau tias qhov kev tshawb nrhiav, zoo, zoo nkauj npaum li cas nrog cov lus "gluten-free" rau hauv nws yuav tsim ob peb tawm nrog rau cov coupons (koj yooj yim yuav ua rau koj tus kheej txo qis gluten -dawb khob cij nrog cov coupons).
Gluten-free pab pawg thiab zaub mov noj kuj sawv cev rau ntau qhov chaw ntawm coupons ... thiab tsis tau zoo dua, cov rooj sab laj loj tuaj yeem muaj cov neeg sawv cev ntawm cov neeg tuaj yeem uas yuav cia koj sim ua cov khoom noj ua ntej koj yuav (nws yog kev nyuab siab, hais qhov tsawg, kom siv li $ 6 rau ib lub khob ntawm gluten-free cij koj tsev neeg yuav tsis noj).
Tsis txhob txo koj tus kws kho mob los yog tus kws qhia noj khoom haus yog ib qho khoom noj los yog qee yam khoom noj rau cov khoom noj tsis muaj gluten-qee tus kws kho mob thiab cov khoom noj khoom haus uas kho ntau cov neeg mob clamas thiab glutens-sensitive faib cov hom mob. Nws yeej tsis mob siab nug (thiab tej zaum koj yuav muab koj tus kws kho mob ib lub tswv yim!).
3 - Noj Cov Khoom Noj Txwv Tsis Pub Noj Cov Khoom Noj Txuag Dawb ntawm Lub Khw Muag Khoom Noj
Thaum koj noj cov gluten dawb, koj tsis muaj kev xaiv siv pheej yig spaghetti (lossis lwm yam pheej yig gluten-muaj khoom noj khoom haus) los ua hmo. Yog li, yog tias koj xav kom tsis txhob txhim koj cov nyiaj txiag kom tag, koj yuav tsum tau ua kom pom tseeb koj cov khoom noj tsis zoo rau cov khoom noj tsis zoo uas tsis muaj cov khoom noj khoom haus.
Khw lub voj voog ntawm lub tsev loj-ua lwm yam, yuav cov txiv hmab txiv ntoo, zaub, nqaij, nqaij ntses thiab nqaij qaib, ntxiv rau cov mis thiab cov qe (yog tias koj tuaj yeem tau lawv). Cov zaub mov no yog txhua yam gluten-dawb hauv lawv cov ntawv uas tsis tau tiav.
Ntau yam ntawm cov khoom noj khoom haus no muaj kev sib txig sib luag, xws li 10 lb. hnab txhuv qos yaj ywm yog kwv yees $ 5, piv txwv, thiab muab cov hmoov txhuv nplej siab li ntawm 15 loaves ntawm gluten-free bread rau li 1/ 15th. Txiv hmab txiv ntoo tej zaum yog zoo li 100 xees txhua qhov hauv kuv lub khw muag khoom ntau xyoo - tab sis yog lawv hloov cov glutens tsis pub muaj zog ntawm $ 1.69 ib tug nphwv, lawv mam li pom zoo li ib daim ntawv cog lus.
Yuav tau koj cov nqaij hauv ib qho yog-Kuv tau txais cov khoom lag luam zoo ntawm cov nqaij nyug (feem ntau txuag $ 1 phaus los yog ntau dua) thaum kuv yuav nws hauv qhov ntau thiab txiav nws ua me me rau kuv tus kheej. Yog tias koj xav tau nyom-nyav nqaij nyug (nrog rau dawb-nqaij qaib thiab nqaij npuas), koj yuav tsum nqis tes rau hauv lub tub yees (nws yuav them tawm), thiab nrog cov neeg ua liaj ua teb tham txog kev muag khoom hauv ib-1/4 lossis 1/2 ntawm ib nyuj ib zaug.
Cov noob taum thiab mov nplej yuav tsum tsis txhob haus dawb-tsuas yog saib xyuas rau "cov khoom siv sib koom tes," "muaj peev xwm", thiab "sib koom chaw" cov lus ceeb toom ntawm pob ntawv, vim gluten cross-contamination nyob rau ntim kuj tseem yog ib qho teeb meem. Cov khoom noj khoom haus, xws li cov qe, mis nyuj, thiab cheese, lawv yuav luag txhua zaus (saib kuv tsab xov tooj yog Cheese Gluten-Free for a couple of caveats).
4 - Cov Khw Muag Khoom Muag thiab Cov Neeg Ua Haujlwm Saib Xyuas Kev Ua Lag Luam rau Cov Nqi Paj Tshiab Ntawm Cov Khoom Muag Tshiab
Nws yog qhov tseeb tias kuv lub hnab nyiaj cringes ntawm tus nqi rau cov khoom tsim nyog ntawm lub tsev loj, tshwj xeeb tshaj yog nyob nruab nrab ntawm lub caij ntuj no (txawm tias noj zaub tseem pheej yig dua noj cov khoom tshwj xeeb glutens tsis khoom). Tab sis qhov no yog qhov twg qee lub sij hawm siv npaj ua ntej yeej them tawm: koj tuaj yeem kav cov khw muag khoom noj thiab cov khoom ua liaj ua teb nyob rau hauv lub caij mus yuav qhov khoom noj ntawd tsis pub cov khoom noj tsis zoo. Nrog koj kev npaj ua tib zoo, qee yam ntawm nws txawm yuav dhau mus txog thaum lub caij ntuj no mus txog rau lub caij cog qoob zog tom ntej.
Yog tias koj tau txais nyiaj ntxiv, yog tias koj yog tshwj xeeb tshaj yog ua rau gluten cross-contamination , qhov teeb meem ntawm cov khoom siv nrog cov khoom ua liaj ua teb yog deb qis dua (twb tsis tau) muaj teeb meem nrog cov khw muag khoom noj (tsawg zaus, koj yuav pom tau tias qhov ntawd -packaged supermarket khoom tau ntim rau cov khoom siv kuj muaj cov qoob loo).
Yog tias koj tuaj yeem noj nightshades, cov txiv lws suav thiab cov kua txob koj yuav pom ntawm koj lub chaw ua haujlwm ntawm thaj chaw deb tshaj rau cov neeg koj yuav pom hauv lub tsev lag luam, thiab pheej yig dua. Kuv yuav ntim qhov crates tag nrho ntawm cov txiv lws suav thiab kua txob rau $ 20 ib tug crate nyob rau hauv lub yim hli ntuj; peb noj qee yam tam sim no, thiab kuv siv kuv lub cev qhuav dej kom qhuav qee lub caij ntuj no (cov txiv lws suav "sundried" ua cov ntses loj, thiab cov kua txob ua kua txob ua haujlwm zoo heev hauv cov tais diav).
Kuv kuj tau qos yaj ywm hauv qe rau lub caij nplooj zeeg rau qis dua 75 xees pound-nyob hauv ib qhov chaw txias, lawv mam li mus ntev txog tsib rau hli. Quav qos yaj ywm (feem ntau ntawm 33 xees ib phaus los yog luv dua thaum koj yuav ib tug crate ntawm lawv) yuav pib tawg sai dua, tab sis kuv tau khaws cov thawv ntawm cov ob peb lub hlis thiab (yog tias koj muaj ib tus, koj lub nkas-las yog ib qho zoo chaw cia, tshwj xeeb tshaj yog tias koj nyob hauv qhov chaw txias). Yog tias koj muaj qhov chaw txias rau lawv, qos yaj ywm li niaj zaus yuav kav ntev heev thaum tsis muaj dej tuaj.
Tsis zoo li cov khw muag khoom noj khoom haus, kev ua liaj ua teb sawv cev tsis tuaj yeem tsis muaj coated nrog cov siv tshuaj kom nws ntev dua. Txawm li cas los xij, kuv tau muaj hmoo kom muaj lub caij ntuj no rau ob peb lub hlis txawm tias tsis muaj mob ... thiab tej zaum koj yuav muaj peev xwm sib cog lus rau ib qho khoom loj. Pumpkins yog ib lub khom nqi yog tias koj yuav lawv txoj cai tom qab Xus-koj tuaj yeem qhuav cov noob rau txoj kev sib xyaws thiab siv cov nqaij rau txhua hom zaub mov txawv (saib kuv cov ntawv ntawm Gluten-Pumpkin Recipes rau cov tswv yim).
Cov zaub ntsuab yog pheej yig ntawm cov khw muag zaub, dhau lo-ntxiv, mustard zaub ntsuab thiab cov ntseg qe yog 75 xees ib lub siab dawb siab tib lub caij. Kuv ntxuav cov zaub ntsuab thiab khov lawv rau hauv cov hnab yas zip xauv (tsis tas yuav ua rau lawv los yog ua lwm yam), thiab rub tawm lawv thaum kuv xav tau lawv.
Nws yog qhov tseeb tau nrhiav cov khoom noj hauv khw muag khoom hauv khw muag khoom-qee qhov tshwj xeeb yog cov khoom ua liaj ua teb tshwj xeeb muaj nqi zoo nkauj rau lawv cov khoom, kuv pom. Tab sis koj yuav tsum muaj peev xwm nrhiav cov neeg muag khoom nrog cov txiv hmab txiv ntoo thiab zaub hnyav heev-yog tias koj saib ib ncig.
5 - Siv Gluten-Dawb Npleem Hauv Hauv Nruab Nrig Yuav Ua Rau Koj Cov Khoom Gluten Tsis Muaj Ntshav Thiab Tov
Koj puas tau ntsuam xyuas cov nqi ntawm cov nplauv dawb glutens? Koj nyob nraum saib ntawm $ 3 thiab $ 5 ib phaus-ouch! Cov hmoov sib tov yog txawm tuaj-hauv kuv lub tsev muag khoom noj khoom haus, hom glutens dawb tag nrho cov hmoov nplej mix yog $ 4.19 thiab cov ncuav mog qab zib glutens free yog $ 4.69. Nws tsis muaj txoj kev uas yuav ua kom tau ib daim phiaj siv nyiaj nrog cov nqi. Yog li koj yuav ua licas?
Nws ua haujlwm ntau heev , tab sis koj tuaj yeem xav nriav cov khoom xyaw gluten dawb hauv tej pob khoom (xav: 25 phaus dawb txhauv hauv lub hnab txha loj loj) thiab ua koj cov hmoov nplej dawb uas tsis muaj gluten dawb. Yog koj ua qhov no, koj tuaj yeem txo qhov nqi ntawm koj cov hmoov nplej gluten dawb li ntawm $ 1 phaus-75% luv nqi.
Koj tuaj yeem pom cov hnab loj ntawm cov khoom noj khoom haus hauv tsev khw lossis ntawm cov khw muag khoom muaj tsawg dua 50 xees pounds (qee zaum tsawg dua). Twin Valley Mills muag 30-phaus thoob thoob tagnrho grain rau $ 15 ntxiv shipping (nrog shipping, nws yog txog $ 50 rau kuv lub tsev). Thiab koj tuaj yeem yuav ib lub hnab 25-phaus ntawm Ancient Sau quinoa txog $ 3 phaus, xam nrog shipping-deb tsawg dua $ 4.29 hauv kuv lub tsev muag khoom noj rau 12-ounce pob.
Ib qho ceeb toom: koj xav yuav cov khoom siv hauv ib qho, tab sis tsis txhob yuav nws (los yog lwm yam) los ntawm cov thawv ntim ntawm lub tsev loj lossis cov khw noj mov. Lub hauv paus qe yog ib qho ua rau kev sib kis kabmob. Cov neeg hloov qhov txav ntawm hauv mus rau ib qho, thiab cov khw muag khoom noj tsis tas them lawv-koj tuaj yeem cua ntsawj ntshis los ntawm ib qho uas yav tas los tuav cov hom qoob mog, uas yog ib qho txaus ntshai heev.
Thaum koj tau txais koj cov hmoov nplej, koj yuav xav tau qee txoj kev mus zom lawv. Yog tias koj tsis sib xyaw cov qoob loo ntau npaum li cas, koj tuaj yeem siv lub kas fes-tsuas paub tias cov no yuav hlawv tawm tom qab ob peb lub hlis (lossis qee zaus tsawg dua) ntawm cov khoom sib tsoo. Koj kuj tuaj yeem siv tau cov nplaum txuas rau ntawm cov hmoov txhuam hniav lossis khoom sib tov, lossis ib tus neeg cog qoob loo ntawm tus muag khoom-yog tias koj xaiv ib qho ntawm cov kev xaiv no, koj cov peev nyiaj siv pem hauv ntej yuav yog tsawg kawg yog $ 100 rau kev sib txuas, $ 300 thiab nce rau lub tshuab ua nws tus kheej.
Muab koj cov nplej siv cov hmoov nplej dawb-gluten hmoov sib tov. Koj yuav siv qee cov nyiaj ntawm cov pos hniav rau cov hmoov nplej dawb (glutens dawb guar gum yog $ 16 ib phaus), tab sis cov khoom xyaw ntev kawg, thiab koj tsuas xav tau ib qho me me rau txhua phaus ntawm gluten-dawb hmoov .
6 - Ua Kom Koj Cov Khoom Gluten Tsis Muaj Cov Khoom, Muaj Kev Roj Thiab Khoom Noj
Thaum koj ua haujlwm ntau thiab ci (thiab yog tias koj noj cov glutens dawb, koj mam li noj thiab ci ntau dua li qhov koj xav tau), tus nqi ntawm cov khoom xyaw tshwj xeeb - yam li vanilla qab zib lossis tshuaj ntsuab- infused roj-tiag tiag yuav ntxiv tau sai sai. Tsis tas li ntawd, nws yuav tsis yooj yim nrhiav cov glutens dawb version ntawm txhua hom tshwj xeeb muaj cov tshuaj uas koj xav tau ... tshwj xeeb tshaj yog tias koj cov khoom noj khoom noj khoom haus xwb.
Tag nrho hauv txhua qhov, nws zoo yuav tsum paub tias yuav ua li cas thiaj tsim tau qee cov khoom xyaw rau koj tus kheej-thiab koj tuaj yeem txuag tau nyiaj ntau ua.
Thaum nws yuav zoo li kev npau taws ua rau qee yam ntawm cov no (nws yeej tsis tau tshwm sim rau kuv ua rau kuv tus kheej mayonnaise ua ntej kuv mus gluten dawb), ntau ntawm lawv yog zoo nkauj yooj yim ua, thiab lawv yeej ua saj zoo dua lub khw- yuav versions.
Tsis tas li ntawd, yog tias koj tsis tuaj yeem muaj cov khoom xyaw hauv khw muag khoom (yog tias, piv txwv li, cov kua roj vinegar yog teeb meem rau koj), koj tuaj yeem siv cov zaub mov no nrog cov khoom xyaw zoo uas koj xav tau los ua cov khoom ntawm cov khw muag khoom tias koj tuaj yeem siv tau yam tsis muaj mob.
7 - Ib lo lus los ntawm
Nyob glutens dawb yuav ua tau kom muaj kev tawm tsam yog tias koj noj cov khoom noj uas tsis yog glutens dawb. Tab sis nws tseem ua tau-albeit me ntsis hauj lwm-los txo koj cov nyiaj noj ua haus.
Obviously, nws 's me ntsis ntawm ib txia mus los ntawm nyob tawm ntawm cov khoom noj npaj ua koj tus kheej vanilla qab zib. Txawm li cas los xij, koj tuaj yeem pib tawm los ntawm kev khwv nyiaj khwv nyiaj txiag (thiab kos npe rau daim coupon), uas yuav tsum tsis txhob siv sij hawm ntau rau koj. Yog tias koj xav muab koj cov nyiaj txuag txuag ntxiv tom qab ntawd, koj tuaj yeem xav txog qee cov theem siab tshaj li hais saum toj no.
> Source:
> Celiac Disease Foundation. Kuv yuav tsum noj dab tsi? Lus Tseem Ceeb.