I-Gluten-Free e-Asia: Isikhokelo esipheleleyo sokuNqanda iGluten

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa kwe-Agasti 18, 2022

Ukutya okungenagluten kukutya okungabandakanyi igluten, iprotein ehlanganisiweyo efumaneka kwingqolowa kunye neenkozo ezinxulumene nazo, kubandakanya irhasi kunye nerayi.

IGluten-free eAsia? Lithafa lezigcayiseli! Amazwe amaninzi, amasiko amaninzi, izithako ezininzi. Ngumceli mngeni wokwenene kuye nabani na onokunganyamezeli igluten. 

Kweli nqaku, ndiza kubelana ngamava am ngokuzulazula kwindlela yokuphila engenagluten eJapan, eChina naseThailand. Ndiza kwabelana ngeengcebiso zokufumana ukutya okukhuselekileyo kunye neendawo zokutyela.

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Ukuqonda ukutya okungekho Gluten

Ukutya okungekho gluten kusisithintelo sokutya esingabandakanyi iprotein yegluten. I-Gluten idla ngokufumaneka kwingqolowa, ibhali kunye ne-rye. Abantu abanesifo se-celiac, uvakalelo lwegluten, okanye ukwaliwa yingqolowa balandela ukutya okungekho gluten ukuthintela iimpawu eziza nokutya kwegluten.

I-Gluten-Free Diet ithetha ntoni kwiiDiners?

Kwizidlo, ukutya okungekho gluten kuthetha ukuba uqaphele malunga nokutya abakutyayo. I-Gluten inokufumaneka kwiitya ezininzi, izithako, kunye nemveliso, ngoko kubalulekile ukujonga imenyu okanye ubuze umpheki ukuba isitya asina-gluten. Ezinye iindawo zokutyela zinemenyu ezinikeleyo ye-gluten okanye isikhokelo sokunceda abantu abanezithintelo zegluten bafumane izitya ezikhuselekileyo.

Ungakufumana njani ukutya okungekho Gluten?

Ukufumana ukutya okungekho gluten kunokuba nzima, ngakumbi kumazwe apho ukuqonda kwe-gluten-free ukutya isaphuhla. Nangona kunjalo, ngokunyuka kophando kunye nokufunda, iindawo zokutyela ezininzi kunye namagcisa angena ebhodini ngeenketho ezingenayo i-gluten. Ezinye iingcebiso zokufumana ukutya okungekho gluten ziquka:

• Ukukhangela iindawo zokutyela ezinemenyu ezinikeleyo engenagluten okanye isikhokelo
• Ukujonga izithako kunye nokuguqulelwa kwesitya
• Ukulumka xa uodola ukutya okudla ngokulungiswa ngezithako ezinegluten, ezifana nesosi yesoya okanye istatshi.
• Ukuchaza izithintelo ze-gluten-free kumpheki okanye umncedisi
• Ukufunda ukupheka izitya ezingenagluten ekhaya ngokulandela iiresiphi kunye nokuthenga izithako ezingenagluten

Zeziphi ezinye zeemveliso ezingenaGluten?

Ezinye iimveliso ezingenagluten zibandakanya:

• Isigayo esiBomvu sikaBob
• UKumkani Arthur Flour
• Udi's Gluten-Free
• Glutino
• Yonwabela Life Foods

IGluten-free e-Asia: Ukuhamba ngelizwe ngeLizwe

IJapan yindawo enkulu ekuya kuyo abantu abatya i-gluten-free, kunye nokutya okuninzi kwerayisi kunye nemifuno emitsha. Nanga amanye amacebiso okutya i-gluten-free eJapan:

• Jonga izitya ezinerayisi, ezifana nesushi okanye izitya zerayisi.
• Isobho se-Miso ngokuqhelekileyo ayinagluten, kodwa qaphela izithako ezongezelelweyo.
• Cela umpheki ukuba akulungiselele ukutya kwakho ngaphandle kwesosi yesoya okanye ezinye iisosi ezinokuthi zinegluten.
• Khetha iindawo zokutyela ezikhethekileyo kwisidlo saseJapan, njengoko kunokwenzeka ukuba zikwazi ukwamkela izicelo ezingenagluten.
• Qaphela ungcoliseko olunqamlezayo xa uodola izitya eziqulethe ukutya kwaselwandle, njengoko zinokulungiswa ngesosi yesoya okanye ezinye izithako ezinegluten.
• Jonga iilebhile kwaye ubuze imibuzo malunga nezithako, njengoko ezinye izitya zinokuba nengqolowa okanye ibhali.
• Cinga ngokuzisa i-soy sauce yakho ye-gluten-free okanye ezinye ii-condiments, njengoko zisenokungafumaneki lula.

I-China: Ukuhambahamba kuMhlaba weSauce yeSoy

I-China yaziwa ngokusetyenziswa kwayo kwe-soy sauce kwiitya ezininzi, okwenza kube nzima ngakumbi kubantu abadla i-gluten-free. Nangona kunjalo, kusekho ezininzi iinketho ezikhoyo:

• Khangela izitya eziqukethe irayisi okanye iitapile, njengoko zingenakukwazi ukuquka i-gluten.
• Khetha izitya ezicacileyo okanye ezinongwe kancinci, njengoko iisosi zinokuba negluten.
• Zilumkele izitya ezinenyama esikiweyo, njengoko zinokufakwa kwisosi yesoya.
• Cela umpheki ukuba akulungiselele ukutya kwakho ngaphandle kwesosi yesoya okanye ezinye iisosi ezinokuthi zinegluten.
• Cinga ngokuphatha ikhadi ngeelwimi ezininzi elichaza uthintelo lwakho lokutya ukuze ubonise abasebenzi berestyu.
• Qaphela ungcoliseko olunqamlezayo xa uodola izitya eziqulethe ukutya kwaselwandle, njengoko zinokulungiswa ngesosi yesoya okanye ezinye izithako ezinegluten.

EThailand: Iziqholo kwaye azinaGluten

I-Thailand idume ngokutya kwayo okuneziqholo kunye nencasa, enokwenza kube lula ukuphepha izithako eziqukethe i-gluten:

• Khangela izitya ezine-rice noodles okanye irayisi, njengoko zingenakukwazi ukuquka i-gluten.
• Khetha izitya ezifakwe kwimifuno emitsha, njengoko zingenakukwazi ukuquka i-gluten.
• Zilumkele izitya ezinesosi yesoya okanye ezinye iisosi ezinokuqulatha igluten.
• Cela umpheki ukuba akulungiselele ukutya kwakho ngaphandle kwesosi yesoya okanye ezinye iisosi ezinokuthi zinegluten.
• Qaphela ungcoliseko olunqamlezayo xa uodola izitya eziqulethe ukutya kwaselwandle, njengoko zinokulungiswa ngesosi yesoya okanye ezinye izithako ezinegluten.
• Cinga ngokuphatha ikhadi ngeelwimi ezininzi elichaza uthintelo lwakho lokutya ukuze ubonise abasebenzi berestyu.

I-Indiya: Imifuno kunye neGluten-Free

I-Indiya yindawo entle yokuya kubantu abatya i-gluten-free, enezitya ezininzi zemifuno ezingenagluten ngokwendalo:

• Khangela izitya ezineentyantyambo, ii-chickpeas, okanye ezinye iimbotyi, njengoko zingumthombo omkhulu weprotheyini kwaye ngokwemvelo ayinagluten.
• Khetha izitya ezicacileyo okanye ezinongwe kancinci, njengoko iisosi zinokuba negluten.
• Zilumkele izitya ezinezithako ezisekelwe kwingqolowa, ezifana ne-naan okanye i-roti.
• Cela umpheki ukuba alungiselele ukutya kwakho ngaphandle kwezithako ezisekelwe kwingqolowa okanye ezinye iisosi ezinokuthi zinegluten.
• Qaphela ungcoliseko olunqamlezayo xa uodola izitya eziqulethe ukutya kwaselwandle, njengoko zinokulungiswa ngesosi yesoya okanye ezinye izithako ezinegluten.
• Cinga ngokuphatha ikhadi ngeelwimi ezininzi elichaza uthintelo lwakho lokutya ukuze ubonise abasebenzi berestyu.

I-Asia-mpuma ye-Asia: Iintlobo ezahlukeneyo zokutya okungekho Gluten

I-Asia-mpuma ye-Asia iquka amakhulu eentlobo ezahlukeneyo zokutya, nganye ineentlobo zayo zokutya okungekho gluten:

• Jonga izitya ezinerayisi okanye irayisi noodles, njengoko zingenako ukuqulatha igluten.
• Khetha izitya ezifakwe kwimifuno emitsha, njengoko zingenakukwazi ukuquka i-gluten.
• Zilumkele izitya ezinesosi yesoya okanye ezinye iisosi ezinokuqulatha igluten.
• Cela umpheki ukuba akulungiselele ukutya kwakho ngaphandle kwesosi yesoya okanye ezinye iisosi ezinokuthi zinegluten.
• Qaphela ungcoliseko olunqamlezayo xa uodola izitya eziqulethe ukutya kwaselwandle, njengoko zinokulungiswa ngesosi yesoya okanye ezinye izithako ezinegluten.
• Cinga ngokuphatha ikhadi ngeelwimi ezininzi elichaza uthintelo lwakho lokutya ukuze ubonise abasebenzi berestyu.
• Yiza ne-gluten-free snacks okanye i-stock up ngokutya okusisiseko okungenagluten ukuze uhambe nawe kuhambo lwakho.

Ukuvula iMfihlo kwi-Gluten-Free e-Asia: Yonke into kwiiSauces

Isosi yeSoy yeyona nto iphambili kwi-Asian cuisine, kwaye isetyenziswa kwiindidi ezahlukeneyo zokutya. Isithako esiqhelekileyo kwiisosi ezininzi, i-marinades, kunye nokunxiba. Nangona kunjalo, uninzi lweemveliso zesosi yesosi ziqukethe i-gluten, enokwenza kube nzima kwabo bakwi-gluten-free diet ukonwabele ukutya kwaseAsia.

Indlela yokukhetha iSauce eLungileyo

Kulula ukuthabatha ibhotile ye-soy sauce kwivenkile yokutya, kodwa ayizizo zonke iisosi ezidalwe zilingana. Nazi ezinye iingcebiso zokukunceda ufumane i-sauce efanelekileyo yokutya okungenagluten:

• Jonga iisosi eziphawulwe ukuba ayinagluten okanye zinezinga legluten elisezantsi.
• Iisosi ezahlukeneyo zineendlela ezahlukeneyo zokusetyenziswa, ke qiniseka ukuba ufunda ileyibhile ngononophelo.
• Isosi yesoya emnandi inokuba nengqolowa, ke qiniseka ukuba ujonga ileyibhile ngaphambi kokuthenga.
• Iisosi ze-Organic kunye neprimiyamu zihlala zingenayo i-gluten, kodwa hlala ujonge kabini ileyibhile.

Indawo yokuthenga iiSauces ezingenaGluten

Ukuba unenkathazo yokufumana i-sauces ezingenayo i-gluten kwivenkile yakho yegrosari, kukho izinto ezininzi onokukhetha kuzo kwi-intanethi. Nazi ezinye iibrendi ezidumileyo ezibonelela ngeenketho ezingenagluten:

• I-Kikkoman: Olu phawu lubonelela ngeendidi ngeendidi zeesosi ezingenagluten, kubandakanywa nesosi yesoya, i-teriyaki sauce, kunye ne-stir-fry sauce.
• I-San-J: Olu hlobo lunikeza i-tamari sauce ye-gluten-free, eyona ndlela ilungileyo kwisosi yesoya.
• Imfihlo yeCoconut: Olu hlobo lubonelela nge-gluten-free soy sauce enye indlela eyenziwe ngencindi yekhokhonathi.

Khumbula, iisosi zisitshixo sokuvula imfihlo kwi-gluten-free e-Asia. Ngophando oluncinci kunye nokufunda iilebhile, ungonwabela zonke iincasa zokutya zaseAsia ngaphandle kokuncama ukutya kwakho okungenagluten.

Ukutya kwesitalato: Ishishini elinomngcipheko kubahambi beGluten-Free

Njengomhambi ongenayo i-gluten, ukufumana ukutya okukhuselekileyo kunye okumnandi kunokuba ngumngeni, ngakumbi xa kuziwa ekutyeni kwesitrato. Nangona ukutya kwasesitalatweni kusisiseko kumazwe amaninzi aseAsia, kubalulekile ukuzazi iingozi ezibandakanyekayo, ngakumbi ukuba uneemfuno ezithile zokutya.

• Izitrato zokutya ezitalatweni zinokufumaneka kwihlabathi liphela, kodwa ayizizo zonke ezihlala kubahambi abangenazo i-gluten.
• Kunokuba nzima ukwazi ukuba yintoni ekutyeni onayo, njengoko amazwe ahlukeneyo eneendlela ezahlukeneyo zokulungisa izitya zawo.
• Ngokomzekelo, eHong Kong, iisuphu ezininzi kunye ne-broth zifakwe kwi-soy sauce, equlethe i-gluten.
• EThailand, i-pad thai ihlala inesosi yesoya kunye nesosi yeentlanzi, zombini ezinokuthi zinegluten.
• Nangona ukhangele iinketho ze-gluten-free, zisenokungabi lula ukuzifumana. Ezinye iivenkile zokutya ezitalatweni zisenokungabi nazo naziphi na iinketho ezingenagluten kwaphela.
• Kwezinye iindawo zasemaphandleni, kunokubakho ukunqongophala kolwazi malunga nokungabikho kwe-gluten kunye neemfuno.

Ukubeka iliso kuMngcipheko kunye noCwangciso oluPhambili

Ngelixa ukutya esitratweni kunokuba lukhetho oluhendayo nolumnandi, kubalulekile ukujonga umngcipheko kwaye ucwangcise kwangaphambili ukuqinisekisa ukuba uhlala ukhuselekile kwaye usempilweni.

• Ukujoyina iiforum kunye namaqela kwi-intanethi kunokuba yindlela enhle yokufumana ulwazi lobuqu kunye neengcebiso ezivela kwabanye abahambi.
• Xa ucwangcisa uhambo lwakho, phanda ngeendawo oya kuzo kunye neenketho zokuhlala ukuze ufumane iindawo ezaziwa ngokuba zihlalisa abahambi abangenagluten.
• EVietnam, umzekelo, kukho iindawo zokutyela ezininzi kunye nezitrato zokutya zasesitalatweni ezibonelela ngokukodwa abahambi abangenayo i-gluten.
• E-Shanghai, kukho iindlela ezininzi zokukhetha ezingenagluten ezikhoyo, ngakumbi kwiindawo ezikhenketha ngakumbi.
• Xa usitya ukutya kwasesitalatweni, kubalulekile ukubuza imibuzo kwaye ucace ngeemfuno zakho. Musa ukoyika ukubuza izithako ezithile okanye ukubona ukupakishwa kwazo naziphi na iisosi okanye izinongo.
• Ukuba awuqinisekanga ngesitya esithile okanye ivenkile, kungcono ukuba wenze impazamo kwicala lokulumkisa kwaye ujonge ezinye iindlela.
• Ngokucwangcisa okuninzi kunye nokwazisa, usenako ukonwabela i-yum yokutya esitratweni ecaleni kweemfuno zakho ezingenagluten.

isiphelo

Ke, njengoko ubona, ukuhamba nge-gluten-free diet e-Asia kunokuba ngumngeni, kodwa ngolwazi oluchanekileyo, ungayenza! 

Musa ukoyika ukubuza imibuzo, kwaye ungoyiki ukuhlola ukutya kwendawo. Ngaphezu koko, ungoyiki ukucela inkathalo eyongezelelweyo xa uodola. Awukho krwada, ukhuselekile! Ke, qhubela phambili kwaye ukonwabele konke ubumnandi obunokunikelwa yiAsia!

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.