如果您最近被诊断出患有乳糜泻或麸质敏感症，您需要去除麸质——一种在小麦和其他谷物中发现的蛋白质，使面团具有弹性。
If you've recently been diagnosed with celiac disease or a gluten sensitivity, you'll need to eliminate gluten – a protein found in wheat and other grains that gives dough its elastic properties.
乳糜泻完全通过无麸质饮食控制，因此正确饮食是保持健康的重要部分。
Celiac disease is controlled entirely through a gluten-free diet, so eating right is an important piece of staying well.
哥伦布俄亥俄州立大学韦克斯纳医学中心的注册营养师 Liz Weinandy 说，一些没有乳糜泻的人也可能难以消化麸质。 “麸质不耐受是指一个人无论出于何种原因都不耐受麸质。”用技术术语来说，这种麸质不耐受被称为“非腹腔麸质敏感性”。
Some people who don't have celiac disease may also have difficulty digesting gluten, says Liz Weinandy, a registered dietitian with the Ohio State University Wexner Medical Center in Columbus. "Gluten intolerance is when a person just does not tolerate gluten for whatever reason." In technical parlance, this gluten intolerance is known as "non-celiac gluten sensitivity."
在过去十年左右的时间里，无麸质也变得越来越流行，即使是那些没有从饮食中消除这种粘性蛋白质的医学理由的人也是如此。
Over the last decade or so, going gluten-free has also become more popular, even among people who don't have a medical reason for eliminating this sticky protein from their diet.
无论您考虑无麸质的原因是什么，这对某些人来说可能具有挑战性，尤其是那些饮食中含有大量小麦食品和加工产品的人。
Whatever the reason you're considering going gluten-free, it can be challenging for some people, especially those whose diets contain a lot of wheat-based foods and processed products.
但是，位于华盛顿州奥本的非营利组织 Gluten Intolerance Group 的注册营养师和教育协调员 Lola O'Rourke 说：“遵循无麸质饮食并不像您想象的那么严格想一想。虽然您需要特别注意避免摄入麸质，但通过抓住机会探索无麸质的新美食、食材和菜肴，有很多方法可以享受美味的食物。”
But Lola O'Rourke, a registered dietitian and education coordinator for the Gluten Intolerance Group, a nonprofit focused on consumer support, advocacy and education based in Auburn, Washington, says "following a gluten-free diet isn't as restrictive as you might think. While you'll need to pay careful attention to avoiding gluten, there are plenty of ways to enjoy delicious foods by embracing the opportunity to explore new cuisines, ingredients and dishes that are gluten-free."
期望花费更多
Expect to Spend More
在进行更改时，您还应该准备在超市多花一点钱。 “不可否认，购买无麸质食品会增加您的购物费用，”奥罗克说，并引用了发表在 Nutrients 杂志上的 2019 年研究，该研究发现无麸质产品比“常规”含麸质产品贵 183%产品。而且，“来自大众市场生产商的无麸质产品比相同产品的小麦版本贵 139%。”
When making the change, you should also be prepared to spend a little more money at the supermarket. "There's no denying that shopping for gluten-free foods will increase your shopping bill," O'Rourke says, citing a 2019 study published in the journal Nutrients that found gluten-free products were 183% more expensive than "regular" gluten-containing products. And, "gluten-free products from mass-market producers were 139% more expensive than the wheat-based version of the same product."
GIG 最近进行了自己的调查，发现 78% 的人表示无麸质食品的成本是他们面临的最大挑战。 “然而，有一些方法可以降低成本。GIG 正准备发起一项新举措，以解决无麸质社区的粮食不安全问题，”奥罗克说。
GIG recently conducted its own survey and found that 78% of people said that the cost of gluten-free foods is the greatest challenge they face. "However, there are ways to keep the costs down. GIG is preparing to launch a new initiative to address food insecurity in the gluten-free community," O'Rourke says.
控制无麸质购物预算的技巧
Tips to Control Your Gluten-Free Shopping Budget
奥罗克说，虽然它可能不是最便宜的饮食方式，但有几种方法可以控制无麸质饮食的成本。
While it might not be the least expensive way to eat, there are several ways you can control the costs of going gluten-free, O'Rourke says.
专注于天然无麸质食品。
Focus on naturally gluten-free fare.
与其选择标记为无麸质的加工食品，您还可以通过食用天然无麸质的全食物来节省金钱并获得更好的营养价值。
Instead of opting for processed foods that are labeled as gluten-free, you'll likely save money and get better nutritional value from eating whole foods that are naturally gluten-free.
这些包括：
These include:
水果和蔬菜。
酸奶、奶酪、牛奶和其他乳制品。
肉类、家禽、鱼类和海鲜。
豆类、坚果和种子。
天然无麸质谷物，如糙米、藜麦、荞麦、高粱和燕麦。
“与食用无麸质食品相关的成本增加与传统上由小麦制成的产品的包装替代品有关，”奥罗克说。 “您不需要完全避免使用这些产品，只需控制您购买的数量。无论您最喜欢的食物是什么，无论是冷冻的无麸质比萨饼还是冷冻的无麸质比萨饼或一些无麸质巧克力曲奇。”
Fruits and vegetables.
Yogurt, cheese, milk and other dairy products.
Meats, poultry, fish and seafood.
Beans, nuts and seeds.
Naturally gluten-free grains such as brown rice, quinoa, buckwheat, sorghum and oats.
"The cost increases associated with eating gluten-free are related to packaged substitutes for products traditionally made from wheat," O'Rourke says. "You don't need to avoid these products entirely, just keep a handle on how much you're buying. It's important to be able to enjoy moderate amounts of whatever your favorite foods might be, whether it's a frozen gluten-free pizza or some gluten-free chocolate chip cookies."
寻找优惠券和销售。
Look for coupons and sales.
在商店出售冷冻或货架稳定的无麸质食品时，请囤积这些食品，并留意邮寄到您家的通知，以获取可以减少支出的优惠券和促销活动。
Stock up on frozen or shelf-stable gluten-free foods when they're on sale at the store, and keep an eye on the circulars that are mailed to your house for coupons and promotions that can reduce your spending.
在家多做饭。
Cook more at home.
如果您习惯于更多地依赖预先准备好的食物，那么从头开始做饭可以大大减轻您的钱包负担，”奥罗克说。
If you're used to relying more on pre-prepared items, cooking from scratch can be a great relief on your wallet," O'Rourke says.
分批烹饪。
Cook in larger batches.
您还可以通过批量购买和大批量烹饪来节省成本。 “如果你时间紧迫或不想每天做饭，指定一个时间做一些大批量的烹饪，在接下来的几天里重新调整用途并冷冻一些食物，这样你就有了自己的个人冰箱即食无麸质餐的部分，”奥罗克说。
You can also save by buying in bulk and cooking in larger batches. "If you're pressed for time or just don't want to be cooking on a daily basis, designate a time for some bigger batch cooking, repurpose things for the following days and freeze some foods too, so you have your own personal freezer section of ready-to-go gluten-free meals," O'Rourke says.
与豆子交朋友。
Make friends with beans.
奥罗克说，“就多功能性、预算和营养而言，豆类是一种超级明星无麸质食品。”它们也很便宜，易于储存，无论是干的还是罐装的。在汤、沙拉、辣椒、炸玉米饼和许多其他菜肴中加入豆类。试验一下，看看这种廉价而健康的蛋白质和纤维来源可以带你去哪里。
O'Rourke says that "beans are a superstar gluten-free food in terms of versatility, budget and nutrition." They're also cheap and easy to store in either their dried or canned versions. Add beans to soups, salads, chili, tacos and many other dishes. Experiment and see where this cheap and healthy source of protein and fiber can take you.
替代无麸质谷物。
Substitute gluten-free grains.
无麸质意味着您必须删除购物清单上的一些最便宜的商品 - 谷物、谷物和其他含有小麦、黑麦、几乎没有及其任何衍生物的产品。但是您还可以吃许多其他无麸质谷物食品，例如：
特夫。
苋菜。
藜麦。
荞麦。
Going gluten-free means you'll have to remove some of the least expensive items on your shopping list – grains, cereals and other products that contain wheat, rye, barely and any derivatives of them. But there are plenty of other gluten-free grain-based foods you can eat, such as:
Teff.
Amaranth.
Quinoa.
Buckwheat.
如果您是意大利面爱好者，那么无麸质也可能是一个艰难的过渡，因为干意大利面易于制作、储存良好且价格低廉。但是俄亥俄州立大学韦克斯纳医学中心的注册营养师艾米丽赖斯说，“由扁豆或豆类制成的面食替代品是纤维和蛋白质的重要来源，尤其是对于那些无麸质饮食的人。”
If you're a pasta-lover, going gluten free can be a tough transition too, as dried pasta is easy to make, stores well and is inexpensive. But Emily Rice, a registered dietitian with the Ohio State University Wexner Medical Center, says that "pasta alternatives made from lentils or beans are a great source of fiber and protein, especially for those on gluten-free diets."
过渡到无麸质饮食的提示
Tips to Transition to a Gluten-Free Diet
虽然无麸质可能会增加您的购物费用，但从长远来看，将其视为对您的健康和保健的投资。
While going gluten-free might elevate your shopping bill, consider it an investment in your health and wellness for the long term.
以下提示也可以帮助使过渡更容易一些：
The following tips can also help make the transition a little easier:
与专家会面。
Meet with an expert.
O'Rourke 说，如果您被诊断出患有乳糜泻、对麸质敏感或需要从饮食中去除麸质，“开始的最佳方法是与了解无麸质饮食和可以提供个性化和详细的指导。”
O'Rourke says that if you're diagnosed with celiac disease, develop a gluten sensitivity or otherwise need to remove gluten from your diet, "the best way to get started is to meet with a registered dietitian who's knowledgeable about gluten-free diets and can provide personalized and detailed guidance."
用蔬菜装满你的盘子。
Fill your plate with vegetables.
“为了在吃无麸质食物时帮助保持健康的体重，请专注于天然无麸质食物，并计划用蔬菜填满一半的盘子，这些蔬菜健康且卡路里相对较低，”奥罗克说。
"To help maintain a healthy weight when eating gluten-free, focus on naturally gluten-free foods and aim to fill half your plate with vegetables, which are healthy and relatively low in calories," O'Rourke says.
阅读标签。
Read the labels.
O'Rourke 警告说：“您应该始终确认您购买和食用的食物中没有添加可能含有麸质的成分。”麸质可能很狡猾，经常出现在包装食品中意想不到的地方，例如沙拉酱和酱汁。
O'Rourke warns that "you should always confirm there are no added ingredients that may contain gluten in the foods you buy and eat." Gluten can be sneaky and often turns up in unexpected places in packaged foods, such as in salad dressings and sauces.
多做功课
Do your homework.
O'Rourke 说，除了与该领域知识渊博的人合作外，您还应该自己进行一些研究，以便“通过访问信誉良好的来源来了解无麸质饮食的具体情况”。
In addition to working with someone who's knowledgeable in this area, you should do some of your own research so you can "educate yourself on the specifics of a gluten-free diet by accessing a reputable source," O'Rourke says.
选择经过认证的产品。
Choose certified products to be sure.
“在无麸质生活中，选择贴有标签的包装食品，或者更好的是，经过认证的无麸质食品，”奥罗克说。 GIG 的无麸质认证组织提供无麸质状态的第三方保证，由“严格的认证流程”提供支持。当今市场上有超过 60,000 种 GFCO 认证的无麸质产品，更容易找到无麸质版本的所有你最喜欢的食物，”她补充道。
"When living gluten-free, choose packaged foods that are labeled or, better yet, certified gluten-free," O'Rourke says. GIG's Gluten Free Certification Organization provides third-party assurance of gluten-free status that's backed by a "rigorous certification process. There are more than 60,000 GFCO certified gluten-free products on the market today, making it easier to find gluten-free versions of all your favorite foods," she adds.
探索其他美食。
Explore other cuisines.
O'Rourke 说，通过尝试“包括许多天然无麸质食材和菜肴，如印度、墨西哥、泰国和越南”食物的世界美食食谱，让您向无麸质生活的过渡成为一种文化探索。
Make your transition to gluten-free living a cultural exploration by experimenting with recipes from world cuisines "that include lots of naturally gluten-free ingredients and dishes, such as Indian, Mexican, Thai and Vietnamese" foods, O'Rourke says.
建立支持。
Build support.
最后，O'Rourke 说，虽然一开始看起来像无麸质一样具有挑战性，但你并不孤单：“GIG 的研究表明，23% 的美国成年购物者报告他们家中避免使用麸质。与其他人联系，你可能会知道遵循无麸质生活方式来建立一个值得信赖的无麸质网络，以便一起购物或分享食谱。”
Lastly, O'Rourke says that as challenging as going gluten-free might seem at first, you're not alone: "GIG's research shows that 23% of U.S. adult shoppers report gluten-avoidance in their home. Reach out to others you may know following a gluten-free lifestyle to build a trusted gluten-free network for shopping together or sharing recipes."
她补充说，如果您需要更多指导，您可能还想加入一个无麸质支持小组，以“与同样无麸质的其他人联系并向他们学习。GIG 在全国拥有 80 多个无麸质支持小组，新定期形成的。”
She adds that if you need more guidance, you might also want to join a gluten-free support group to "connect and learn from others who are also gluten-free. GIG has more than 80 gluten-free support groups across the country with new ones forming regularly."
