Hlela imenyu yamasonto onke yawo wonke umndeni, kungaba umsebenzi oyisidina. Kepha uma uzijwayeza ukuhlela ukudla isonto ngalinye, uzokonga isikhathi esiningi usuku ngalunye futhi ngaphezu kwakho konke, imali. Ukwenza ukuthenga ngohlu lwezithako ozodinga esontweni, kuzokugwema ukwenza ukuthenga okwengeziwe lapho uzosebenzisa khona imali engaphezu kwalokho okudingekile.
Kepha uma unezingane ekhaya nohlobo oluthile lwe ukungabekezelelani kokudla, njengoba kwenzeka nge-gluten, le nhlangano iba nesidingo esikhulu nakakhulu. Ukugcina ithrekhi yokudla okudliwa izingane usuku ngalunye kuzokusiza uqinisekise lokho Ukudla kwakho kuhlanganisa zonke izidingo zakho zokudla okunempilo. Uma une ingane eyi-celiac, ungaphuthelwa yilezi zeluleko zokuhlela imenyu yamasonto onke.
Ukungabekezelelani kwe-Gluten
Uma unengane enokungabekezelelani kwe-gluten, uzobe usuvele ubhekene nenselelo enkulu ebangelwa ukudla kwansuku zonke. Ubuningi bemikhiqizo phatha le nto ngokwemvelo, ngakho-ke kufanele uqine kakhulu lapho uthenga. Funda amalebula emikhiqizo oyithenga kahle, futhi uma kunokwenzeka, pheka konke ekhaya.
Izingane kufanele zidle okungenani ukudla okungu-5 ngosuku, ngakho-ke kuzodingeka ube nokudla okwanele ekudleni ngakunye. Ukudla kwasekuseni kufanele kufake phakathi imikhiqizo yobisi, amaprotheni nezinhlamvu, futhi awukwazi ukuphuthelwa izithelo nsuku zonke. Ukumboza izidingo zokusanhlamvu, ungasebenzisa i-oatmeal ephalishini noma uyisebenzisele yenza amakhukhi enziwe ekhaya. Lapho usufake lokhu kushukumiseka, kuzoba lula kakhulu kuwe ukuhlela ukudla kwengane yakho eyi-celiac.
Imenyu yangeviki yezingane ezingama-celiac
Desayuno
Kubaluleke kakhulu ukuthi yenaizingane zidla ibhulakufesi Ngaphambi kokuya esikoleni, bazoba namandla okuqala usuku luqine. Lena eminye imibono ye Ukudla kwasekuseni kwezingane ezinokungabekezelelani kwe-gluten:
- Ingilazi yobisi futhi amakhukhi we-oatmeal azenzele ngamantongomane
- I-yoghurt yemvelo enamantongomane
- Iphalishi le-oatmeal elinobisi, ubhanana nesinamoni
- Ijusi le-orange lemvelo kanye ubhontshisi wesinkwa ongenalo i-gluten nebhotela lamantongomane nobhanana
- Ama-pancake ebhanana oat
Isidlakela sasekuseni esiphakathi
Ekuseni kumele baphuze umthamo wokuvuselela amabhethri akho. Kepha isikhathi okufanele bathole leso sidlo asiside kakhulu, ngakho-ke kufanele ufake okuthile esikhwameni esisheshayo ukuphuza kodwa okunomsoco.
- Amakhukhi we-Oatmeal azenzele wona nama-Chips Chokoleti Amsulwa
- I-smoothie eyenziwe ngokwenza ubisi nezithelo
- Ijusi elisha lewolintshi namakhukhi enziwe ekhaya
- Izithelo ezintsha, ubhanana noma i-apula
Ukudla
Ekudleni kwezingane kufanele kube nesabelo esihle se- imifino, ingxenye yamaprotheni kanye nama-carbohydrate. Endabeni yezingane ezingabekezeleli i-gluten, ama-carbohydrate kuzofanele angabi nale ngxenye.
- Izinkukhu ezinemifino nenkukhu eshisiwe
- Inyama yenkomo namazambane kanye nemifino eyosiwe
- Izinkomo zenyama yenkomo enososo nge ukhilimu wethanga
- Inkukhu inyakazisa gazinga ngamakhowe, imifino kanye ne-quinoa
- Irayisi elinsundu gxuma gazinga nge-veal nemifino
- I-pisto eyenziwe ekhaya nge-sole eyosiwe
- I-pasta yamahhala ye-Gluten nge-tuna, ukwatapheya nemifino esaladini
Isikhathi sokudla
Ukuze izingane zikwazi ukwenza imisebenzi yazo yasekhaya neyantambama kuze kufike ukudla kwakusihlwa, kufanele zithathe i- isidlo esinomsoco kodwa esilula.
- Isemishi lesinkwa esingenalo i-Gluten nge-turkey breast noshizi
- I-smoothie eyenziwe ngokwenza ubisi, ubhanana nesinamoni
- I-yoghurt yemvelo enamajikijolo abomvu nama-oats
- Amakhukhi we-Oatmeal ngama-chip chocolate amsulwa
- Izithelo ezintsha nengilazi yobisi
Ukudla kwakusihlwa
Isidlo sokugcina sosuku kufanele kube lula, ukuze ingane ikwenze kahle ukugaya futhi ikwazi ukulala ngokuthula.
- I-pizza esekwe kuKholifulawa, inyama yokupheka noshizi
- Inyama yenkomo yenkomo nenyama yesanqante amazambane
- Isaladi elixutshiwe nenkukhu ekhuphukayo
- I-hake ebhakiwe ngemifino
- I-omelette yaseFrance egcwele isifuba se-turkey noshizi
- Ukhilimu we-Zucchini no-leek
- I-salmon eyosiwe nge amazambane abilisiwe