Zvokudya Zvose-Free Zvinyorwa zveKicha Yako

Edzai nzira idzi dzekutengesa kuti uwane firiji uye firiji inokosha

Paunenge uchinge uine zvokudya zvekudya zvekudya zvinowanzofanana nemukaka kana mazai, iwe uchada kubvisa matanho ose ezvokudya kubva mukicheni yako. Asi kushandura kudya kwemazuva ose muhope kunogona kunge kunonyengera, uye kuwana chikafu chinotsiva chido cheimba chinogona kuva chinetso.

Nzvimbo yakanakisisa inotsiva chikafu chinowanikwa chinowanzobva pane zvauri kushandisa. Nzira yakanakisisa yokugadziridza chigadziro chekubika kunogona kunge yakasiyana zvachose nenzira yaunogona kuidzosera nayo kudya zvokudya zvakasvibirira, kana kuti kubika muchidimbu muchengeti unofadza.

Heino urongwa hwezvinyorwa zvepricry zvinyorwa uye zvimwe zvinoshandiswa zvinotsiviwa zveumwe neumwe. Kunyange apo mazita ezita akaratidzirwa, nguva dzose verenga mabhuku zvakanyatsonaka, sezvo zvigadzirwa zvingave zvachinja.

1 -

Misi

Zvisizvo-mazi mukaka anotsiva marisi, anowanikwa zviri mumashambagitari akawanda, anonyanya kunatsiririra vanhu vane chirwere chekudya uye chirwere chisina kuvhiringidzika , zvichida pakunwa, kudira pamusoro pezviyo, kana kubika. Iko mukaka usina mukaka usina kushandiswa kusarudzwa huchaenderana nokuti iwe unofarira mukaka unovhenekera uye iwe unoda mapuroteni mazhinji (mamwe kubika mapepa anoda iyo). Unogona kuwana mamwe mazano muDhairy-Free Milk Alternatives.

Zvimwe

2 -

Ayizi kirimu

Zvimwe zvinokonzera ice cream zvinowira muzvikamu zviviri: Izvo izvo zvisiri zvemuviri zvemasikati, uye izvo zvinomiririra mavara echriski. Zvimwe zvinokonzerwa nemafuta emvura zvakasanganiswa nemafuta zvinosanganisira michero yebhinzi, granitas, uye mazaya echando, kunyange iwe uchifanira kugara uchitarisa mavara kuti uone kuti shoma shoma reprotein haisi kuwedzerwa pakisunga. Izvi zvinowanzogadzirwa zvakanaka, uye zvinowanzoitwa kubva kune michero.

Dairy-free ice creams inotengeswa pasi pemazita emishonga anosanganisira So Delicious uye Tofutti, uye inogona kuwanika mune zvekugadzirwa kwepamusoro uye zvimwe zvipurazi zvikuru. Kunyange zvazvo maitiro avo ari pedyo ne ice cream, akawanda anogadzirwa kubva ku soy (pachayo inowanzozara uye inonwisa zvakasimba kupfuura mukaka).

3 -

Butter

Nyaya dzakawanda dzomukaka-isina mararamiro mararamiro, asi chenjerera, sezvo kwete margarine ose asina mukaka usina. Margarine akawanda anogadzirwa kubva mumiti yakagadzirwa nehuni se calcium caseinate, saka ita mavara zvakanyatsonaka.

Mazita echigadzirwa asina mairi asina kusanganisira pasi Balance naFleischmann vasina unsalted (cherechedza kuti margarine yeFleischmann yakarungwa ane whey). Kunyange zvazvo margarine akawanda ane mafuta anotengesa, ayawo anotengesa mafuta. Uchaona kuti margarini yakasiyana-siyana mumhando dzakasiyana-siyana kukodzera kubheka, asi zvinenge zvose zvakanaka pakushandisa tafura. Kana iwe uchida hove-isina, soy-isina nzira yekubika, funga Spectrum Organics 'Palm Oil Shortening.

4 -

Cream

Edzai mukaka wekodonti, soy coffee cream, kana mukaka we soy uchinge wakasanganiswa ne soy powder kana margarine akanyungudutswa kuti uwane chinamu.

5 -

Cream Cream

Pane imwechete yemukaka-isina muchero wakakisi mamwe mauri aripo: Tofutti's Sour Supreme. Izvi zvinokonzerwa nemukaka mutsvuku kune tangy. Yeuka kuti yakakura kwazvo, saka ronga maererano kana urikushandisa mukubika: iwe ungada kuideredza zvishoma nezvishoma zvishoma zvekaka-garavira zvinoshandiswa musati wasanganisa mubatter.

6 -

Mazai

Nekubika, kune mairi maviri akanaka mazai pamusika: Ener-G's Egg Replacer uye Bob's Red Mill Egg Replacer. Zvose izvi zvine zvigunwe zvinopisa zvakagadzirirwa kutevedzera mazai mazai muzvinhu zvakabikwa.

Cherechedza kuti iwe haugoni kushandura mazai evha yakakanganiswa kana omelet, uye kazhinji havazoshandisi mazai akavhara mazai seHolland.

Zvimwe

7 -

Soy Sauce

Kana uri weergic to soy, iwe unofanirwa kuziva kuti hapana chigadzirwa chiripo pamusika chinoshandiswa chinotyisa kune soy sauce, kunyanya mudipsi kana sechidimbu. Zvisinei, mune dzimwe mapeji akabikwa, unogona kufanana neTrans fermented fish sauce (kana kuti nam pla ), iyo inogara ichiitwa pasina soy.

Kuti uwane nzvimbo yegorosi (gorosi inonzi gluten) mumasikirwo e-soy sauce zvakagadzirwa, tsvaka tamari soy sauce inoitwa pasina gorosi. Sani-J ndiyo inonyanya kukosha, kunyange kune dzimwe dzakawanda dzisina gluten-free soy sauce brand. Bipg's Liquid Aminos ivhu rakanaka, risina kuviriswa gorosi-risina kubatsiririra muto we soy.

8 -

Tofu

Chimbofunga seitan, iyo inotsiva nyama yakagadzirwa negorosi gluten, sechinzvimbo chisina chekuchengetedza mhepo kune tofu mune mamwe mapeji. Nepo maitiro ayo asina kufanana neye tofu, zvose zviri mumapurotini uye zvinogona kushandiswa se nyama mune dzimwe soda uye chilis.

Cherechedza, zvisinei, kuti imwe seitan yekutengeserana inogona kuve yakagadzirwa ne soy. Kana uri kuomerwa nekuwana seitan yakachengeteka yevery allergies, edza kuzviita iwe kubva paupfu hwegorosi uchishandisa nzira iyi. Iwe unogonawo kukwanisa kuwana soy-isina mahwendefa emaprotheni emiti. Asi verenga mavara zvakanyatsonaka, sezvo huwandu hwakawanda hwakaitwa kubva kune soy.

9 -

Kukura

Kudzorera hupfu hwegorosi zvinokonzera gorosi kana chirwere chechiliac zvinowanzoda zvinopfuura imwechete yeupfu, sezvo pasina imwe chete-kune-imwe inotsigira fodya yose-chinangwa (kana kune mamwe magorosi egorosi, seupfu hwegorosi rose, upfu hwekeke, kana hupfu hweupfu).

Nenzira yakanaka, vazhinji vanogadzira zvinokonzera kusanganiswa kweguten-kusina kushandiswa kunogona kushandiswa seimwe-imwe-imwe inotsiviwa neupfu hwegorosi. Cup 4 Cup gluten-isina hupfu imwe yakasanganiswa zvakanaka, uye mabhuku akafanana naMambo Arthur, Pamela, uye Bob's Red Mill zvose zvinogadzira kusanganiswa kweguten-kusina kusanganisa. Iwe unogona kudzidza nezvezvinhu zveupfu hwakasiyana Mukushandisa Gorosi-Dzisina Kupera.

Zvimwe

10 -

Pasita

Kana iwe uchidzivisa mazai, unogona kushandisa mapepa akawanda akaomeswa, ayo akaitwa kubva semolina nemvura. Pasipasi yakazara, sepaghetti uye fettucine, inowanzove isina mazai. Iva nechokwadi chekubvunza pamusoro pepasta itsva pamaresitorendi, sezvakaitwa-kubva-scratch pasta zvinowanzoitwa nemazai.

Kana iwe uchida gorosi-kana kuti gluten-isina mahwendefa, uchawana pesa reasisi, zviyo uye chibage / quinoa inogadzira pastas, pastas, uye pastas yakagadzirwa kubva mumakungu akawanda, uye mupunga wepunga unowanikwa. Zvose zvine maitiro akasiyana siyana uye zvinodiwa, saka izvi zvinowanzova nyaya yezvokuda uye zvekudya zvinoda. Vagadziri vanogadzira pasta isina gorosi uye gluten-kusanganisira Tinkyada, Lundberg, Bionaturae, Glutino, uye Mahosi Akare.

Zvimwe

11 -

Bread

Kana iwe uchidzivisa gorosi kana gluten, maitiro akagadzirirwa akagadziriswa iye zvino, kunyange mumashambaguru akawanda. Zvokudya Zvese zvinotsigira bhabheri risina gwende uye zvinotengesa zvinhu zvisingabhadhari zvakabikwa mudura ravo, nepo Glutino, Kinnikinnick Foods, uye Ener-G ndevamwe vashomanana vezvokudya zvegorosi-neyemaguteni. Muzhinji, zvingwa izvi zvakanakisisa kugadzirwa. Mumashambagitari akawanda, uchawana chingwa chisina guteni muchikamu chefriji.

Maoko asina mazai anowanzojairika, asi nyora mavara. Orgran inogadzira zvinosanganiswa zvisina mazai ega, mbiriso-isina, uye gluten-isina, asi Ener-G inotengesa mazai-asina, chingwa chisina mbiriso chakaviriswa neiri.

12 -

Bread Crumbs

Kunze kwechingwa chinoputika, chinokonzera zvinosangana nezvinodiwa zvako, zvimwe zvese zvakagadzika-zvigare zvakagadzikana zvinokonzerwa nezvimwe zviripo. Chimwe chegorosi-chisina kusarudzwa isamate starch-based pesach crumbs, iyo inogadzirwa naPaskesz uye inowanika pasi pePaseka.

Tortilla makumbo, anowanika pedyo ne mkatecrumbs mune zvimwe zvekudya, uyewo gorosi-isina. Iwe unogona kushandisa zvipembenene zvakasiyana-siyana ne breadcrumbs mune dzimwe mapeji, uye izvi ndezvokuchengetedza kwakachengeteka kune ani zvake asina chibage chinokonzera kana kusagadzikana. Kunewo marongerwo emhando yegorosi-isina uye ye-gluten-yezvokudya zvingwa, kusanganisira Ian's gluten-isina mahwendefa ezvokudya zvepenko uye zvinokonzerwa neAlena zvisina maturo zvinokonzera.

13 -

Cake Mix

Tarisa kune vashandi vanoita zvemagetsi kuti vatsive chigadzirwa ichi kuitira zviitiko zvinokosha. Pakati pezvinonyanya kuwanika-uye zvakakodzerwa nezvido zvakawanda zvekushaya zvirwere, kusanganisira dairy, marangi, mazai, gluten, nemiti yemiti-zvinosanganiswa kubva Cherrybrook Kitchen. Zvitsva zvinokonzerwa negorosi-uye zvinokonzerwa ne gluten izvo zvisingabviri-gogengen zvinowanikwa kubva kuPamela uye Whole Foods.

14 -

Muti Nutsutso

Kana uchida kudya, funga mbeu yakakangwa yepungu kana mbeu yezuva, iyo yakasviba, yakasvibiswa, uye yakachengeteka kune avo vane muti wekudya . Apo pavanenge vakafukidzwa, izvi ndezvimwe nzira dzakanaka kune pine nuts ye pestos. Mbeu yemapukiti yakachengetwa inogonawo kuiswa panzvimbo yeamamondi mune mamwe mapeji. Iva nechokwadi chekutarisa purogiramu yacho kuitira kuti chimwe chigadzirwa chacho chisati chaisa mungozi yekusvibiswa kwepamuchinjiro, sezvo mbeu dzakawanda dzezvirimwa zvinoshandiswa pamigwagwa yakafanana yekugadzira semiti.

15 -

Peanut Butter

Izvo zvinoshandiswa zvakapfurikidza zvinotsigira peanut butter inowanika pamashavha ndeye Sunbutter (uye mamwe mazai e-sunterer), mbeu yehuputi butter, uye soy butters. Avo avo vasingadi kudzika miti yemiti vanogonawo kuwana miti yakasiyana-siyana yemiti butters, asi iyi haisi yega yevanhu vazhinji vane zvipembenene zveperet. Nokuda kwemaswisi, funga dzimwe nzira dzekusika kune peanut butter kuwedzera kune zvishandiso zvinonaka sezvinoitwa peanut butter.

Zvimwe

16 -

Cereal

Zvokudya zvine utachiona hwetachiona zvekutanga zvinotanga kuve nyore kuwana pazvitoro zvakawanda. Farai Zviyo zvehupenyu hazvina maturo makuru. Mimwe migwagwa yakasununguka inowanikwa yakawanda iripo inosanganisira Zoe's (iyo isiri-isina), Erewhon, uye Perky's. Iwe unogonawo kufunga zvakachena oatmeal, zvakasvibirira mupunga muchero, kana zvimwe zviyo zvisati zvitsva-zviyo sekudya kwekudya kwekudya nokukurumidza.

17 -

Trail Mix

Nzira dzakasiyana-siyana dzinosanganiswa zvinoshandiswa pamusika, asi chikuru chinokonzera kuti zvive zvakaoma kudzivisa pano marangi, marimu emiti, uye, mune mimwe mikanganisi yakaitwa nemichero yakaoma, sulfites. Funga kugadzira iwe pachako neye nyore nyore.

18 -

Canned Tomatoes

Ikoko hakuna nyanzvi yemarato isingabatanidzi ma tomato ane makedheni, hongu, asi magasi akawanda emakinini anochengeterwa pamwe nezviyo. Nenzira yakanaka, iwe unogona kuita yako pachako isina mahwanda yakanyungudzwa yakasanganiswa nematambudziko asina kunaka. Cheka "X" mumusoro uye pasi penyoro yakakoma uye gadzirai tomato mumvura inopisa kwemaminitsi mashanu. Bvisa kusvikira kupora zvakakwana kugadzirisa. Ganda rinofanira kubvisa nyore nyore. Iwe unogona kubvisa mbeu panguva ino zvakare. Shandisa pakarepo, uchengetedze mumudziyo wakavharwa mukati mefiriji kweinenge vhiki imwechete, kana hurongwa uchitevera nekutevera mirairo yekugadzira musha.

19 -

Bheri

Gorosi-uye gorova-isina doro iri kuwedzera uye yakawanda yakawanda yakawanikwa, ine inowanikwa nyore nyore munyika yose iri Anheuser-Busch's Redbridge.

Kana uri weergergic kune gorosi, ziva kuti doro rakawanda rinoshandiswa uchishandisa chibage. Zvisinei, dzakawanda zvechiGermany hazvisi, uye izwi rokuti "Reinheitsgebot" pane doro reGermany rinofanira kureva kuti chidimbu chacho chinogadzirwa kubva pabhari, hoops, mbiriso, nemvura. Zvine njere, zvisinei, kusimbisa izvi nemuumbi wekutanga asati anwa.

Zvimwe

20 -

Mayonnaise

Kuti urege mazai mu mayonnaise, edza kutenga vegan mayonnaise nzira dzakadai se Veganaise. Iwe unogona kudzivisa chibage, soy, kana sulfites mu mayonnaise nekuita iwe pachako. Mayonnaise iri nyore kuita asi inowanzosanganisira mazai akaomeswa.

21 -

Shoko kubva

Paunenge uine chirwere chekudya (kana kupfuura imwe), kubika kunogona kunge kwakaoma. Iwe unogona kuedza kutsvaga zvakasiyana-siyana zvinoshandiswa zvinoshandiswa kana kusanganiswa usati wawana chimwe chinhu chaunofarira sepakutanga. Zvisinei, kana uchinge wawana zororo racho, uchadzidza kuti ndezvipi zvitsva zvekutengesa zvekutengesa nekuchengetedza, uye iwe unenge wakagadzirira kugadzira zvokudya zvisingabatsiri.

> Kwakabva:

> Chirwere neAllergy Foundation yeAmerica. Vana vane Zvokudya Allergies: Kubika Sei Zvokudya Zvesergies fact sheet.