Faka isidlo saseSikoleni SamaGluten Esihle Esihle Sengane Yakho YaseGluten

Kunezindlela eziningi zokupakisha isidlo sasekuseni esingenalutho se-gluten. Qala ngokufaka ingane yakho engenakho gluten ohlelweni lwamalungiselelo onke amasonto onke - lokhu kuzokwandisa ukuthi uzozidla kanjani lokho okupakishayo!

Amaprotheni asemgangathweni omuhle, ama-carbohydrate eyinkimbinkimbi namafutha enempilo ayisihluthulelo sokuthuthukisa ukudla kwengane yakho. Lezi zincomo kanye nezinsiza kuzokusiza ukuthi uhlele uphinde uphathe ukudla okunomsoco okungenakho kokudla kwe-gluten for ingane yakho engenakho gluten.

Kunzima: Isilinganiso

Isikhathi Esidingekayo: Iyahluka - Hlela phambili ukuze ulondoloze isikhathi!

Okudingayo:

• Uhlu lwezinto zokudla kwasemini ezingenalo ukudla kwasemntwaneni
• Ibhokisi lokudla kwasekuseni ingane yakho ethandayo - ene-thermos ne-ice packs ukugcina ukudla kuphephile!
• I-gluten-free deli deli, ama-cheeses, ne-yogurt
• Ikhwalithi enhle, okungcono isinkwa esisodwa se-sandwich esinezinhlamvu ezingenalutho
• Izithelo nemifino
• I-gluten-free-overs efana ne-spaghetti, i-lasagna, isobho nediza izitsha
• Amanzi amasha esikhundleni samabhokisi amabhisikidi noshukela
• Abakwa-gluten-free and chips corn
• I-condiments engenama-Gluten kuhlanganise imayonnaise , lwesinaphi, ne-ketchup
• Amaphakheji amaningana, iziqukathi ezine-ounce ezihlanganisiwe
  

Nakhu:

1. Qala ngeprotheyini enempilo
   • Izidakamizwa eziphezulu ze-gluten-free
   • Izikhukhula ezingenalo i-gluten kanye noshizi zisakazeka
   • Ama saladi enkukhu kanye ne-turkey
   • I-left-overs (isobho se-chicken gluten-free soodle, imifino yenkomo yenkomo, i- macaroni kanye noshizi , i-spaghetti, i- lasagna, i- tacos, irayisi ethosiwe namaqanda, njll)
   • Ibhotela le-sandwich ne-jam sandwich
   • Amaqanda aphikisiwe
   • I-gluten yogurt yamahhala efakwe izithelo nezinyosi
   • I-salsa ebhontshisi emnyama ne gluten mahhala ama-chip chips
   • Amaprotheni powder smoothies afakwe izithelo ezintsha
   • Amaprotheni omzimba angenawo ama-gluten
   Qaphela: Faka phakathi i-thermos ne-ice packs kuma-boxes wesidlo sasemini ukuze ugcine lokhu kuphephile.

1. Engeza ama-carbohydrate enempilo enempilo
   • Imifino nezithelo ezintsha (Sebenzisa ngamaswidi, ama-salads amancane, ama-salsas, ama-kabobs futhi uthathe izinti ezincane zokudonsa)
   • Yenza isinkwa esingenalutho se-gluten, ama-crackers, nama-muffin (uhlele phambili- zokupheka kabili futhi ufeze isigamu ukuze kube lula!)
   • I-Hummus ( idiphozi enomsoco)
   • Isobho Somuthi Utamatisi Ozenzelayo
   • I-Pico de Gallo (I-salsa esiphundu isithelo esiphundu)
   • Izithelo kabobs (Sika izithelo zibe cubes, skewer on a toppick kanye marinade in lemonade fresh)
   • I-grate izaqathe bese uxuba ne-ayisikhiliki ushizi isakazeka noma udibanise ama-veggies
   • Phakamisa i-gluten enempilo ye-pasta izitsha ezifana ne- Pesto Pasta nge-Pinastro enama-Toasted

1. Faka ama-acids e-fatty ebalulekile
   Amadlo amaningi aseMelika aqukethe okwanele, uma engekho ngokweqile kwama-omega 6 ama-fatty acids abalulekile. Amafutha omifino afana namafutha e-soybean, amafutha ommbila, amafutha angama-safflower namafutha anezinhlanzi ziwumthombo ocebile we-omega 6 fatty acids. Amafutha wezinhlanzi ne-flax imbewu imithombo enhle kakhulu ye-omega 3 fatty acids ebalulekile.
   • I-Salmon cream ushizi isakazwa nge-sandwich noma i-veggie dipping
   • I-Gluten mahhala isitayela se-flax isinkwa
   • Gluten mahhala apula flax muffins
   • Sebenzisa amafutha omnqumo ukwenza i-salad fresh-gluten-dressings (amafutha omnqumo umthombo omuhle we-omega 3 no-omega 6 ebalulekile amafutha acids)
   • Umxube we-carbohydrate we-low
2. Thumela amaswidi ama-gluten angcono
   • I-Rice Krispie imigoqo eyenziwe nge-gluten mahhala irayisi yokudla ilayisi
   • Ama-brownies azenzele ngama-walnuts
   • Ama-muffin e-Blueberry
   • Banana isinkwa
   • Ama-coat oatmeal yama-glaten mahhala nekhonta enamahloni
   Engeza ama- gluten anempilo emihle ekuphekeni kwakho kwe-dessert - ilayisi elibomvu, i-amaranth, i-almond, i-teff, i-millet, i-bean flours kanye nobuningi konke kuletha ukudla okunomsoco kumaswidi!
3. Gwema ukuthumela ama-sugar sukari neziphuzo ezithambile ezifaka ama-calories ngaphandle kokuletha ukudla okunomsoco etafuleni! Phakamisa amanzi ahlanzekile amancane noma ngezikhathi ezithile uthumele izithelo ezintsha ezinamanzi afana ne- Aqua Fresca kusukela ku-Guide kuya kokupheka kwaseMexico, u-Chelsie Kenyon. Gwema ushukela noma usebenzise i-stevia, i-natural nature, i-sweetener ye-herbal ukuze uqhubeke unciphisa okuqukethwe okushukela.

Amathiphu:

1. Yenza ingane yakho ihileleke ohlelweni lokuhlela imenyu yezinsuku zamasonto onke. Bavumele bathathe ibhokisi lokudla lokudla okumnandi eliphethe i-thermos ne-ice pack kuyo. Ngaleyo ndlela bazobheka phambili ekuthwaleni futhi kuzogcina ukudla ezindaweni zokushisa eziphephile.
2. Qiniseka ukuthi ingane yakho iyaqonda ukubaluleka kokugwema ukudla ne gluten. Ukudla kwezinsuku zokudla nabangane kungenqamulelo!
3. Gwema isilingo sokugcwalisa ukudla kwasemini esikoleni nengane ehlanganisiwe nama-carbohydrate ahlanzekile. Yiqiniso, izingane zithanda ukudla ama-cookies, amabhaki e-candy, ama-chips amazambane nokuphuza ama-sugary nezithelo eziphuzo kodwa lezi zokudla azikho izakhi ezikhulayo zezingane ezikhulayo. Engeza i-cookie encane enempilo enempilo, eyakhiwe ngokwayo, i-bar noma i-muffin esikhundleni.
4. Shintsha izinto phezulu! Ungathumeli ukudla okufanayo usuku nosuku. I-Gluten- izingane ezingenalutho zidinga ukuhluka okudla okulinganiselayo. Sebenzisa ama-sleeve njengamasobho okuzenzela, ama-macaroni, noshizi, i-spaghetti, i-lasagna, izitsha zelayisi ezifakwe emanzini kanye nezaladi zezithelo . Lokhu kudla kuhlanganisa ukudla okunomsoco futhi kuyahlukahluka ezinyangeni zesikole. Futhi badiliza i-monotony yama-sandwich!