天然喜馬拉亞岩鹽醃青檸

鹽是我們日常生活中不可缺少的物品
一般家庭大多數會使用海鹽(經化學處理)
而注重健康的會使用未經漂白的海鹽

那如果你注重食物的味道而又重視健康的說話
那我就會建議你一定要嘗嘗 天然喜馬拉亞岩鹽

為何我會這樣說呢?
如果你把海鹽直接放進口中,你除了吃到咸味外 可能只會吃到澀的味道
而當你吃下 天然喜馬拉亞岩鹽 時你第一口會吃到咸味
之後你會感覺到有一點點的甘甜味
如果硬要我用一種食物去比較,我會用話梅的味道去歸類
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回正題 這一次我是利用 天然喜馬拉亞岩鹽 去醃青檸
做出來就是我們平常在餐廳飲到的咸檸
為何特意要用 岩鹽 去醃咸檸呢

可能有人說一般人都是用粗鹽去醃
"用岩鹽會不會太浪費?!"
在這邊我先打一打廣告 一般來說 岩鹽 的售價大約會是海鹽的 1 至 2倍
但現在我們公司一袋 1 KG 的 岩鹽 原價$87.5 現在特價 $56
對一個製作時間最少也要一年以上
這個價格絕對是物超所值
而反正也要放很多年了 如果可以選擇 為何不用一個天然 而味道又較好的呢?

材料如下
青檸 數個 (數目視乎你的容器大小而定)
天然喜馬拉亞岩鹽 1包 (數量視乎你的容器大小而定)
玻璃樽一個 蓋可以是塑膠 但樽一定要是玻璃


青檸 先清淨 風乾 如果可以把它放到陽光下曬2-3天會更佳
做完以上處理後就可以入樽了
首先可能在曬的過程青檸會有塵 輕輕先拍一拍把塵拍走
再把預先準備的容器洗淨 弄乾
(要容器內完全沒有多餘水份 因為會影響醃出來的質素)
先把鹽放進容器內 倒入由樽底計算約1厘米厚
再把青檸平均放入容器內 切勿過份擠壓青檸
剛剛好放得下就足夠 放好後再把 岩鹽倒進去
至看不見已放好的青檸

直至倒下 岩鹽 後距離容器的頂部 約有1-2厘米的距離
(因為醃的過程 鹽會變水 所以要留一點距離)
最後先用保鮮紙蓋上 再把樽蓋閉好


這樣就完成了整個早期製作過程了
之後把這個容器放到陰涼處 最少一年
時間越長味道效果越佳
----------------------------------------------------------
這個食品其實很適合和家中的小朋友一同製作
除了因為不用火及利器外
這個製成品 可以留下來他們將來才打開
就食用及紀念價值而言都很高

Fried chicken - Japanese style 日式金菇煮雞球

這一道菜其實是出現在之前寫的 中華小米麵 中的炒雞肉 這裡!!
現在就很完整的煮一次出來看看

材料 -
雞中翼 約1磅
洋蔥 一個
金菇 一包
日本味醂 (醃肉 一湯匙 醬汁2湯匙)
天然喜馬拉亞岩鹽 小許
有機糖 小許
有機粟粉 3茶匙

Ingredients -
Chicken wings mid-joint 1 lb
Onion x 1
Enoki/ golden mushroom x 1 packet
Japanese mirin (marinade - 1tbsp; sauce - 2tbsp)
Himalayan salt pinch
Organic sugar pinch
Organic cornflour pinch


先把金菇及洋蔥切好洗淨
金菇出水備用

Wash and slice onion and mushroom. Parboil mushroom.

雞翼解凍後 用糖 岩鹽 粟米粉 味醂 醃好 就可以

Defrost wings. Marinade with sugar, salt, cornflour & mirin.

但由於我覺得這個很沒有誠意(純粹個人理由,這一點不例入"必要"製作範圍)
現在我們先為雞翼去骨
(去骨的雞翼特別適合在煎或炸的食品上,一口剛剛好)
去骨的方法很簡單
先由兩條骨中間的連接位剪一刀

To cater for smaller kids, you can also debone the wings. Please follow the pictures below.

再圍繞左右兩條骨用剪刀切一圈

兩端都做一次 這樣就可以把骨由雞翼推出來了

雞翼大約醃5分鐘後 就可以開始煮了
先把洋蔥炒香 再倒出來備用
再開平底鍋(易潔鍋會容易一點)
先大火下油轉中火 油熱了 再收細
先把雞翼的面放下去 至金黃反轉

Marinade for 5 minutes. Then we can start cooking.
Fry onions. Take out.
Turn a pan on high heat. Add oil and turn to medium heat.
When the oil bubbles, switch to low heat. Add wings and fry until golden brown.

兩面都金黃色後就可以倒進小煲內
Turn the wings into a saucepan.

把洋蔥 金菇都放下去
開小火 同時加入 3 湯匙 日本味醂
大約5分鐘後就可以試味
試味後加入 岩鹽 糖(視乎自己的口味)
再等大約2-3分鐘就完成了
(如果可以吃雞蛋 可以在這時候加入一個生雞蛋)

On low heat, throw onion and mushroom into the saucepan.
Add 3 tbsp mirin.
Cook for 5 minutes. Add salt (optional).
Cook for a further 2-3 minutes. (If eggs are tolerable, add a raw egg now).

這樣就完成了一個簡單又好味的食品了

Pamela chocolate chip cookie mix 美國朱古力粒粒曲奇餅粉

我會製作這個曲奇的原因是
因為我自己買了一包這公司的曲奇 (朱古力粒合桃曲奇)來吃
發現超級好吃(味道很像某紅色 Mrs F's 的曲奇，但沒那麼甜和膩)

所以我就在想會不會它的曲奇粉做出來同樣是那麼好味的呢?
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I bought a packet of cookies (Pamela's Chocolate chip walnut cookies) from Little Giant last week. They were all gone before I knew it! It tastes somewhat similar to Mrs F's cookies, only that Pamela's cookies did not taste as sweet and heavy. So I decided to use Pamela's mix to try out for myself!

材料如下
Pamela 黑朱古力粒粒曲奇餅粉 1包
不含牛奶植物牛油 8湯匙(約100G)
雞蛋 1 隻 (或代蛋粉)

Ingredients
Pamela's Chocolate chunk cookie mix 1 packet
Dairy free margarine 100g
Egg x 1 / Egg replacer (equivalent to 1 egg)


做法很簡單
先把 代蛋粉 開好 再放進雪櫃備用
植物牛油 用熱水隔水 坐熱 溶成液體

Prepare egg replacer as per instruction on packet. Put in fridge.
Melt margarine.

再把 曲奇粉 及 代蛋粉 倒進去

Mix in cookie mix and egg replacer. Mix well.

把全都混合好後

就用包保鮮蓋好 放進雪櫃內 大約5 至 10分鐘
用意是令 粉內的 植物牛油 固定一點
那做 曲奇的形狀時 會容易很多

Wrap dough in shrink wrap and put in fridge and wait for 5-10 minutes.
It's easier to shape and hold the cookies when the margarine is hard.

先把焗爐預熱180度攝氏(包裝袋上寫是350度 那個華氏來的)
再在焗盆上塗上油(植物油 薄薄的就可以)
把粉團由雪櫃拿出來後 用原本蓋在盆上的保鮮紙
放在手心 再把粉 放上去 壓成 餅狀

Preheat oven at 180C. Grease baking sheet. Take out the dough.
Shape dough into small balls. Press slightly.

再放上焗盆上 每塊餅的間距大約要有1厘米
因為焗出來後曲奇會發大 太近會堆在一起的了
這時候焗爐預熱好了 就可以把焗盆及曲奇都放進去

Place cookies on sheet, separated by 1 cm each. Put in the oven.

大約焗 17-18分鐘
Bake for 17-18 minutes.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
請注意 Attention
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
出爐後請不要立即移動盆上的曲奇
由於這曲奇有一定分量是由 植物牛油組成
在很熱的溫度會軟化 散開
必須等曲奇冷卻後才可以移動
After you've removed the cookies from the oven, do not try to touch or move the cookies on the baking sheet. Wait till they cool down, or the cookies might crumble.

等曲奇冷卻後就可以吃到美味的曲奇了

一次吃不完 下一次吃時 也可以用 微波爐 或 焗爐 翻熱
在朱古力半溶的狀態下是最好吃的
Reheat the cookies slightly before you eat, because I think they taste the best with the chocolate chunks half melted.
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這曲奇簡單易做 也不含牛奶及雞蛋
味道也很好 你的小朋友絕對會愛上!

10% of autistic children may ‘recover’

10% of autistic children may ‘recover’
Data presented at the International Society for Autism Research meeting in May in Chicago suggests that one in 10 children diagnosed with autism or autism spectrum disorders may ‘recover’. Deborah Fein, the study's lead author and professor of psychology at the University of Connecticut, Storrs, said that ‘recovery’ is more likely in children who received a treatment known as ‘applied behavioural analysis’ and got it early.

The researchers looked at the results of three groups aged nine to 18:
• 20 ‘optimal outcome’ children (a phrase Fein prefers to ‘recovered’)

• 15 children with ‘high functioning’ autism

• 23 comparison children developing typically
In the research, Fein and her colleagues looked at such measures as head circumference growth patterns, which have previously been suggested to play a role in the development of autism. They found that the rate of head growth followed by deceleration was greater in the optimal outcome and high-functioning autism groups than in the comparison group. But the head-growth patterns were no different in the optimal outcome and highfunctioning groups.
They found that above average IQ may help the ‘recovered’ group normalise and speculated that the above average IQ may help the recovered children to compensate.
Most of the children who recovered received early (before they were five) applied behavioural analysis treatment, an intensive programme that aims to improve problem behaviours although the researchers emphasise that the fact that a child does not ‘recover’ does not mean that they did not have good care.
Children with autism tend to also have coexisting conditions such as attention problems and anxiety and
these conditions persisted even in the ‘recovered’ children.

Martha Herbert, MD, a pediatric neurologist at Massachusetts General Hospital and Harvard Medical School, Boston and a director of the treatment- guided research initiative with the Autism Society of America, says that a 10% recovery rate for those with autism seems plausible; in the past, estimates of ‘recovery’ have ranged from 3% to 25%. Among autism experts, she says, there is a growing consensus that autism is not entirely 'hard-wired’ and that recovery is possible.
via JS
More at http://tinyurl.com/l46wd2

Compulsory MMR jab – a human rights issue?

Compulsory MMR jab – a human rights issue?
A rash of media coverage hit the headlines in the UK at the beginning of July with calls from Sir Sandy
Macara, a former chairman of the British Medical Association, for the MMR vaccination to be made compulsory for children going to school. His call was echoed by some health ministers
who claim that measles is set to reach epidemic levels again given the loss of faith in the MMR vaccine from fears over links to autism – fears that, they say, are now discredited.

According to the Alliance for Natural Health and many other campaigners, this so-call 'discreditation' refers to the current UK General Medical Council case against Dr Andrew Wakefield. Dr Wakefield is one of a team of doctors from the Royal Free Hospital in London who reported specific bowel symptoms in a prospective case series of 12 consecutive vaccinated children diagnosed with autism spectrum disorders and other disabilities, and alleged a possible connection with the MMR vaccination.
The paper was published in the Lancet in 1998 and in the wake of its publication, the doctors faced a massive assault from the media, the vaccine manufacturers, the government, the UK’s General Medical Council and a large clutch of doctors. They were accused of professional misconduct, forced out of their jobs and in March 2004 the GMC announced it was going to instigate an inquiry – which has now been running for 18 months at the taxpayer's expense.
Campaigners’ claims that the right to choose the MMR versus single vaccines for your children is a human rights issue have been given weight by support from health visitors union, Unite. Unite, which embraces the Community Practitioners' and Health Visitors' Association, has rejected Sir Sandy’s call saying that they believe that the NHS is about choice and that Sir Sandy's motion is incompatible with that principle. They maintain that there is a direct link between the declining MMR take-up rates and the slimming down of the health visiting service over the last four years.

Said Cheryll Adams of Unite: 'The health visiting service is now so under-resourced that health visitors no longer automatically see families when the child is eight to12 months old, which is the best time to provide advice and information, so that parents can make an informed decision about MMR. Educating parents, not coercion, is the best way forward.’

At present, only 80% of children have had both the MMR immunisations needed to give full protection –
'herd immunity' necessary to keep these diseases at bay is only achieved when that figure reaches 95%.

via JS
More at http://tinyurl.com/kupbau
and at http://tinyurl.com/ngo94g

Pesticides and Parkinson’s disease

Pesticides and Parkinson’s disease
Reporting in the April 15 issue of the American Journal of Epidemiology, Beate Ritz, Professor of Epidemiology at UCLA and colleagues found that Central Valley residents who lived within 500 metres of fields sprayed between 1974 and 1999 had a 75% increased risk for Parkinson's.
In addition, people who were diagnosed with Parkinson's at age 60 or younger were found to have been at much higher risk because they had been exposed to maneb, paraquat or
both in combination between 1974 and 1989, years when they would have been children, teens or young adults. The results confirmed previous observations from animal studies that exposure
to multiple chemicals may increase the effect of each chemical (which is important as humans are
often exposed to more than one pesticide in the environment) and that the timing of exposure is also important.

The researchers noted that this is the first epidemiological study to provide strong evidence that maneb and paraquat act synergistically to become neurotoxic and strongly increase the
risk of Parkinson's disease in humans. Of particular concern, and consistent with other theories regarding the progression of Parkinson's pathology, is that the data suggests that the critical
window of exposure to toxicants may have occurred years before the onset
of motor symptoms when a diagnosis of Parkinson's is made.

The researchers had enrolled 368 longtime residents diagnosed with Parkinson's and 341 others as a control group.

More at http://tinyurl.com/kkkj5q
Courtesy of PAN UK www.pan-uk.org

Dairy Free Walnut Bread recipe 不含牛奶合桃麵包

Ingredients
14 g (1/2 oz) 1 package of (Wheat free) easy-bake (instant) yeast
1 teaspoon of salt
2 teaspoons of honey
400 ml (14 fl oz) 1 3/4 cups of warm water
2 tablespoons of vegetable oil
500 g (17 oz) 6 cups of porridge oats, processed to a fine flour
2 heaped teaspoons of ground cinnamon
A pinch of grated nutmeg
2 tablespoons of chopped walnuts
1 large non-stick loaf tin or non-stick baking tray, greased


Method
1. Preheat the oven to 180°C (350°F) gas 4.
2. Put the yeast, salt and honey in a large bowl.
3. Add the warm water and oil, then mix in the processed oats, cinnamon and nutmeg.
4. Knead the dough with floured hands on a floured board for 10 minutes. divide the dough in half and briefly knead in the walnuts.
5. Shape the dough into an oval and place it in the centre of the tray.
6. Leave the dough to prove in a very warm place for about 30 minutes, allowing it to rise slightly.
7. Place the dough in either the loaf tin or on the baking tray and bake for 1 hour until the bread is firm.
8. Cool the bread on a wire rack and when the bread is cold slice and serve.

(Source: sandra-chef, FoodsMatter)

Gluten and Dairy free Chocolate Cake

cooking time 45 minutes serves 10-12

contains: egg, soya

200g dairy-free dark chocolate, with at least 70 per cent cocoa solids
150g dairy-free margarine, plus extra for greasing
180g xylitol or fruit sugar
1 tsp vanilla extract
4 large eggs
80g rice flour
20g gram flour
20g maize flour
2 tsp gluten-free baking powder
½ tsp xanthum gum

icing:
200g dairy-free dark chocolate, with at least 70 per cent cocoa solids
80g xylitol or fruit sugar
200ml soya cream
1 tbsp cornflour

1 Preheat the oven to 180°C/350°F/Gas 4. Grease 2 x 22½ x 7½cm baking tins with dairy-free margarine.

2 Break the chocolate into small pieces and place in a large heatproof bowl. Rest the bowl over a pan of gently simmering water, making sure that the bottom of the bowl does not touch the water. Stir from time to time until the chocolate has melted.

3 Using a hand-held electric whisk, beat the margarine and xylitol or sugar together in a large mixing bowl until light and fluffy. Gradually beat in the vanilla extract and then the egg yolks, one at a time.

4 Put the egg whites into a clean bowl and whisk using the clean hand-held electric whisk until they form stiff peaks.

5 Sift the flours, baking powder and xanthum gum into the bowl containing the margarine, sugar and egg yolk mixture and carefully fold in with a metal spoon. Fold in the whisked egg whites making sure the mixture is thoroughly combined but not stirred too heavily, or the air will be lost.

6 Spoon the mixture into the prepared tins, dividing evenly, and spread it into the corners with the back of the spoon. Cover the tins with 2 pieces of greaseproof paper, making sure the ends of the paper are tucked under the tins. Bake in the hot oven for 40 minutes until risen and firm to the touch and a skewer inserted in the centre has just a little mixture sticking to it. Remove from the oven, remove the greaseproof paper and discard. Leave to cool in the tins for 5 minutes, then transfer to a wire rack and leave to cool completely.

7 When the cake layers have cooled, prepare the icing. Melt the chocolate as above. Add the sugar and stir in until thoroughly blended. Meanwhile, heat the soya cream in a small saucepan. Add 1 tbsp water to the cornflour in a small bowl and stir to form a smooth paste. Add the cornflour paste to the soya cream and, using a hand-held electric whisk, whisk the mixture until it has thickened. Pour into the chocolate mixture and stir until thoroughly mixed in.

8 Take one of the cake layers and spread more than half of the icing onto the side which was on the bottom of the cake tin. Sandwich the two layers together and spread the remaining icing on the top.

(Source: Sandra Chef, FoodsMatter)

FIG ICE CREAM 無花果雪糕

FIG ICE CREAM
Wheat, gluten, corn, nightshade, soya, dairy, egg & nut free
Fresh figs have a quite short season, are horribly delicate and can go off very quickly – so here is the perfect way to use up the ones that got bruised or are already slightly past their best.

Ingredients -

4–5 fresh figs, depending on size
1–2 tbsp honey, depending on how sweet you like your figs
(you could also use maple syrup or agave syrup)
300ml soy cream

Instructions -
1. Top the figs, cut them up and purée them with the honey (or other sweetener) in a food processor. Stir in the cream and mix well.
2. Sweeten further if necessary.
3. Tip into an ice cream maker and churn freeze or, tip all into a bowl and put in the freezer. Take out and stir vigorously every 15 minutes until it is frozen but not rock hard.
Eat at once or store in the freezer but remember to transfer it from freezer to fridge at least half an hour before you want to eat it.

SERVES 6 – PER PORTION
97cals – 1g protein
7g total fat – 1.5g sat / 2g mono / 0.6g poly
8g carbohydrate of which 7g sugar
0.5g fibre – trace sodium / trace salt
13mg calcium

(Source: FoodsMatter)

TUNA WITH QUINOA AND YELLOW PEPPER 吞拿魚黃椒藜麥飯

TUNA WITH QUINOA AND YELLOW PEPPER

Wheat, gluten, corn, soya, dairy, egg & nut free
The quinoa has a lovely nutty texture that contrasts well with the denser tuna and the crispy raw pepper.

Ingredients -

6 tbsp olive oil
3 large cloves garlic, peeled and sliced thinly
2 heaped tsp ground cumin
250g quinoa – we used a red quinoa
1.2 litres wheat and gluten-free vegetable stock
2 large tuna steaks cut in matchsticks
juice 3 lemons
sea salt and freshly ground black pepper
1 medium yellow pepper, sliced thinly
Basil

Instructions -

1. Heat 3 tablespoons of the oil in a wide pan and very gently cook the garlic and the cumin until the garlic is softened and almost transparent.
2. Add the quinoa, stir round well then add the stock. Bring to the simmer and cook, uncovered for 15–20 minutes or until the quinoa is cooked and the liquid absorbed. Add more if you need to.
3. In a separate pan, heat the remaining oil till almost smoking.
4. Add the tuna matchsticks and cook very quickly to sear the outside without over cooking.
Tip the tuna into the quinoa and mix well in.
5. Season to taste with lemon juice, salt and pepper. Mix in half of the yellow pepper and scatter the rest over the dish along with the basil.
6. Serve at room temperature.

SERVES 6 – PER PORTION
338cals – 23g protein
16g total fat – 2.5g sat / 9.4g mono / 3g poly
27g carbohydrate of which 6g sugar
1.5g fibre – 158mg sodium / 0.4g salt
46mg calcium
GOOD SOURCE OF: Vitamin B2, B6, B12, C, selenium & iron.

CHILLED CARROT SOUP WITH NORI 凍甘筍湯配紫菜

CHILLED CARROT SOUP WITH NORI

Wheat, gluten, corn, soya, nightshade, dairy, egg & nut free

An unusual and amazingly healthy chilled soup for a summer evening – with a real whiff of the sea!!

Ingredients -

2 medium onions

750g young carrots

1.8 litres gluten and wheat free vegetable stock

15 leaves dried nori (or other dried Japanese seaweed

if you cannot get nori)

sea salt and freshly ground black pepper

Instructions -

Peel and slice the onions roughly. Trim and scrape the

carrot and cut in thick slices.

Put both in a pan with the stock, bring to the boil and

simmer, covered, for 25–30 minutes or until the carrots

are soft.

Purée in a food processor then return to the pan or a bowl.

With scissors cut the nori into very thin strips and stir into

the soup while it is still warm.

Season to taste with salt and pepper then chill.

Before serving, adjust seasoning again as it may need a little

more when chilled.

SERVES 6 – PER PORTION

70cals – 2.7g protein

1g total fat – 0.1g sat / 0g mono / 0g poly

13g carbohydrate of which 11g sugar

5g fibre – 208mg sodium / 0.5g salt

54mg calcium

GOOD SOURCE OF: Vitamin A & B6

(Source: FoodsMatter)

Gluten Intolerance 穀膠過敏

1. What is Gluten?

Gluten is a protein found in cereals of wheat, rye, barley and oats.

2. Who should be on a gluten free diet?

Celiac disease is caused by an inability to digest food containing gluten. This reaction causes destruction of the villi in the small intestine, with resulting malabsorption of nutrients. A person with celiac disease must avoid gluten food.

3. What are the symptoms of celiac disease?

Symptoms of celiac disease can range from the classic features, such as diarrhea, weight loss, and malnutrition, to latent symptoms such as isolated nutrient deficiencies but no gastrointestinal symptoms. In children, the symptoms may include:

* Failure to thrive
* Paleness
* Querulousness, irritability
* Inability to concentrate
* Wasted buttocks
* Pot belly with or without painful bloating
* Pale, malodorous, bulky stools
* Requent, foamy diarrhea
You should always consult your doctor who can confirm if you have such disease.

4. What kind of wheat should I avoid in a gluten free diet?

Kumat, spelt, bulgar, durum and conscous, breads, cakes, cereals.

5. What kind of food can fit a gluten free diet?

Rice, buckwheat, corn, peas , legumes, potato, soya, tapioca , sago, arrowroot, flour made from the above ingredients, dried beans, lean meats, chicken, fish, eggs, nuts, foods rich in Vitamin C such as fruits and vegetables.

However, be careful about the seasonings and the sauces. It must be not be cooked with normal seasoning but those which are wheat and gluten free, e.g. wheat and gluten free soy sauce.

6. For packaged food, how can I distinguish if they are gluten free?

All approved gluten free package food must have this information indicated in the nutrition facts panel.

1. 什麼是穀膠

穀膠是小麥、黑麥，燕麥和大麥中含有的一種蛋白質。

2. 哪些人應該食用不含穀膠的食物?

穀膠過敏症的人必須避免食用穀膠的食物。穀膠過敏症是由於含有穀膠的食物在胃裏無法消化。穀膠過敏症會造成腸胃不適, 影響養分被吸收。

3. 穀膠過敏症有哪些症狀?

穀膠過敏症特徵的範圍包括一些明顯的特點, 譬如腹瀉, 體重下降, 營養不良, 一些潛在症狀如某類營養不足。 患有穀膠過敏症的兒童的症狀包括:

* 發育停滯
* 臉色蒼白
* 情緒波動
* 精神無法集中
* 腹部脹痛
* 排泄物產生刺鼻難聞的惡臭味
* 泄瀉, 泡沫似的腹瀉
如懷疑孩子有此毛病，請首先諮詢醫生，以確認是否有這種疾病。

4. 在選擇不含谷膠食物時，應該避免哪類的穀物?

Kumat, 斯佩耳特小麥, bulgar, 硬粒小麥和蒸粗麥, 麵包, 蛋糕, 等用麥穀物造的食物。

5. 有哪些食物是不含穀膠食物?

米, 蕎麥, 玉米, 豌豆, 豆類, 土豆, 大豆, 珍珠粉, 西米, 葛粉,由上述成份做成的麵粉, 幹豆, 瘦肉, 雞, 魚, 蛋, 堅果, 含豐富維生素C的食物例如水果和蔬菜。.

但是, 注意調味料和調味汁，不要使用一般的調味料，改用不含穀膠的調味料。例如不含麥子和穀膠的醬油。

6. 如何區分包裝食品是否區含有穀膠?

所有獲認可不含穀膠的包裝食物都一定會在營養含量欄目標明。

Low Fats 低脂

Low Fats

1. What kind of fats should I limit in my diet?

Saturated facts and trans fatty acids (hydrogenated fat). High intakes may increase the risk of heart disease, diabetes and obesity.

2. What kinds of food contain high level of saturated facts?

Diary products such as whole milk, butter, cheese. Meat, such as beef, lamb, pork, animal fats. Margarine, though some people consider it as an alternative to butter, should be avoided.

3. Are there any fats which are good?

Some fats are good fats - essential fatty acids ( EFAs ). These are omega 3 and omega 6 fatty acids. EPA and DHA in omega 3 are vital for brain and eye development. Cod liver oil and flaxseed oil are good source of EPA and DHA . Seed/nut oil blend is a good source of Omega 6. Moreover, olive oil ( extra virgin cold pressed ) helps lower the risk of heart disease and is a time proven health giving food. Coconut oil is a good source of fats. About 50% of fats in coconut is lauric acid which gets converted into a highly potent anti-viral, anti-bacterial, and anti-fungal substance, called monolaurin. Lauric acid is also one of the natural ingredients of human breast milk, protecting babies from infections. However, we need to look for virgin coconut oil, meaning that has not been hydrogenated. The process of hydrogenation to lengthen the shelf life destroys valuable nutrients, and resulted in fats being converted into trans fats, which cause heart problems.

4. How to limit absorb of fats in my diet?

* The best way is to eat home-made meals because you can control the amount of oil for cooking
* You can choose meat without fats or only with little fat and cut away the fatty parts before you cook.
* Eat fish and chicken instead of beef or pork.
* For chicken, do not eat the skin.
* Steam or boil the food instead of fry or deep-fry.
* Use only small amount of vegetable oil when cooking.
* For seasoning, use sugar, vinegar, onion spring, ginger, garlic.
* Snacks such as cakes, biscuits, nuts contain high level of fats and thus should avoid.

1. 在我吃的食物中哪種油脂應該限制？

飽和成分和轉脂肪酸(氫化脂肪)。 吸取過多這些油脂可能會引發心臟病,糖尿病和肥胖病。

2. 哪些食物包含了高飽和成分？

乳製品如全脂牛奶，黃油，芝士。肉類如牛肉，羊肉，豬肉，動物脂肪。可以代替黃油的人造黃油，也應該儘量避免食用。

3. 那些脂肪是有益的嗎？

必需脂肪酸（EFAs）是有益的脂肪 。 這些是OMEGA-3和OMEGA-6脂肪酸。 OMEGA-3脂肪酸中的EPA 和DHA對人腦和眼睛發展起至關重要的作用。 EPA 和DHA主要來自鱈魚肝油和亞麻籽油，而OMEGA-6主要來自混合植物油。橄欖油(初榨冷壓)是可以幫助降低心臟病病發的健康食物。 椰子油是油脂的一個主要來源。 大約50% 油脂在椰子裏會轉換成一高度有力抗病毒的十二(烷)酸物質。是人奶的當中一個天然成分, 能避免嬰孩感染疾病。 但是, 我們需要尋找未被氫化的的椰子油。 氫化後雖可加長保質期，但是卻破壞了它原來珍貴的營養成分, 長期食用更可能會導致心臟問題。

4. 在飲食中，怎麼限制油脂吸收？

* 最好的方式是自己在家做飯，因為這樣能控制油的使用量
* 最好選購沒有油脂的肉或切掉肥膩的部分。
* 用魚和雞代替牛肉或豬肉。
* 吃雞不要吃雞皮。
* 蒸或煮沸代替油炸或油煎。
* 做飯時只用一小量的菜油。
* 調味料, 可用糖, 醋, 蔥, 薑, 大蒜。
* 要避免吃高油脂含量的零食如蛋糕, 餅乾, 堅果。

Low sugar (Glyceamic Index) 低糖

1. What is GI?

GI (Glyceamic Index) is a measure of the rate of blood glucose response to intake of a carbohydrate containing food. Carbohydrates that break down quickly during digestion have a high GI factor. Carbohydrates that break down slowly, release glucose gradually into the blood have low GI.

2. What is the problem of taking high GI food?

It stimulates greater insulin release by the pancreas. High insulin levels increases the risk of diabetes, carduivascular disease, and hypertension. Therefore, not just people who have diabetes need low GI food. It is always a healthy living style to take low GI food.

3. What kind of foods is low GI?

Grainy breads, pasta, oats, barley, legumes, fresh fruits, sweet potato, corn, low fat milk and yoghurt. For meat, choose low fat meat. For sugar, choose raw (unrefined) sugar instead of synthetic sugars.

4. What kind of foods is high GI?

Food containing high animal fat such as fat meat, food which are fried in butter or with creamy sauce, oily food, sweet foods containing high sugar level such as biscuits, cookies, candies, soft drink.

5. If I have diabetes, what do I need in my diet apart from avoiding high GI food?

You have to include low GI food in your diet. You also have to use foods which are low fats, high fiber, and anti-oxidant. Apart from this, exercise daily and follow your doctor's advice.

1. 什麼是GI（血糖指數） ?

GI (血糖指數) 是測量血液中的葡萄糖濃度的增加速度與攝取食物中的碳水化合物的關係的指數。 高血糖指數的人溶解碳水化合物較快，低血糖指數的人溶解碳水化合物較慢。

2. 食用高GI 食物會引起哪些問題?

它刺激胰島腺分泌大量的胰島素。 胰島素的增加會引起糖尿病, 心血管疾病, 和高血壓的疾病的風險。 所以, 糖尿病病人需要食用低GI 的食物。 食用低GI 食物是健康生活方式。


3. 哪些食物是低GI?

穀類麵包, 麵食, 燕麥, 大麥, 豆類, 新鮮水果, 番薯, 玉米, 低脂牛奶和酸奶。 如果是肉類的話應選擇瘦肉。糖就應該選擇未加工過的(未精製的) 糖代替白糖。

4. 哪些食物是高GI?

含有高動物性脂肪的食物譬如肥肉, 用黃油煎炸的食物，奶油製成的食物，調味汁做的食物, 油膩的食物, 含有高糖份的餅乾, 曲奇餅, 糖果, 軟性飲料等甜食。

5. 如果我有糖尿病, 除了要避免吃高的GI 食物，在飲食方面還需要注意些什麼嗎? ?

您的飲食必須是低GI的。 您要吃一些低油脂, 高纖維, 並且抗氧化的食物。 除此之外, 每天堅持做運動和聽從您的醫生的建議也十分重要。

Low salt 低鹽

1. How much salt do I need everyday?

On average, an adult needs only 2000-3000mg of sodium everyday, which is almost equal to 1-1.5 teaspoon of salt. Natural food already contains the sodium we need and thus seasoning must be as little as possible if we want to keep a low salt diet.

2. What kinds of food contain high sodium?

Processed meat, such as beacon, luncheon meat, ham, sausages, canned corn beef, deep fired chicken, etc. all contain more than 10 times sodium than fresh meat. So always choose fresh meat instead of processed meat can surely help to reduce the sodium intake. Processed food, such as pickles, salt-fish, salt-egg, which are very common in Chinese menu should be avoided as well.

Sodium contained in common seasoning is also high. E.g. one teaspoon of salt contains 2325 sodium, which is equal to almost the daily average intake of an adult. Other seasoning, such as MSG, soy source, oyster sauce also contains high level of sodium.

Snacks such as biscuits, instant noodle, potato chips etc. all contain high level of sodium. Very often, these kinds of snacks also contain high level of sugar and thus should be avoided.

3. How can I limit the sodium absorbed in my diet?

The best way is to eat homemade food instead of processed or those from restaurants.

If you need to buy processed food, read the food label and nutrient panel carefully to choose low-salt food or snacks.

1. 每天需要攝入多少鹽份？

成人平均每天需要攝入的鈉是2000-3000mg , 大約是相等於1-1.5 茶匙鹽。 天然食物已經包含我們需要的鈉，如果想保持低鹽飲食的話，在烹調時應儘量少放調料。

2. 哪些食物的含鈉量高?

經加工的肉, 譬如醃肉, 午餐肉, 火腿, 香腸, 罐裝玉米牛肉, 烤雞等。 這些食物的納含量是新鮮肉的10倍。選擇食用新鮮的肉類代替被處理過的肉能幫助減少鈉的攝入。在中國菜中，經加工的食物, 譬如醃漬物, 鹹魚, 鹹蛋,，是非常普遍含鈉量高的食物，所以應該儘量避免食用。

鈉在一般調味料的含量是很高的。例如， 一個茶匙鹽包含2325 鈉, 幾乎等於成人的每日平均所需量。 其他調味料, 譬如MSG, 醬油, 蠔油的鈉含量也很高。

餅乾, 速食麵, 薯片等零食的鈉含量也很高，更通常含有高糖，因此應該避免吃。

3. 怎樣在飲食中限制鈉的吸收?

最佳的方式是在家自己做飯吃代替上餐館吃飯和吃加工的食物。

如果要買加工食物, 請先仔細地閱讀食物標籤和營養成分，儘量選擇低鹽份的食物或零食 。

Milk Intolerance 乳糖過敏症

1. What is milk intolerance?

Milk intolerance is also commonly referred to as dairy intolerance. People affected by milk intolerance usually cannot tolerate lactose (milk sugar) or casein (a protein fraction found in all dairy products).

2. What are the common symptoms for milk intolerance?

Colicky babies, dry cough, frequent ear blockages, nose mucous, diarrhea, hives, eczema and asthma are common milk intolerance reactions.

3. What kind of alternative I can use?

Beverages made from soy, rice, potato, quinoa or pea are available which can act as good substitute to dairy milk. They can go with cereal breakfast, for baking and cooking. High calcium food includes almonds, raw seeds, fish, tahini. You may also consider taking calcium supplement.

4. What are the average intake of calcium per day?

	Infants	550mg
	Children	800mg
	Adolescent (girls)	800-1000mg
	Adolescent (boys)	1000-1200mg
	Adults	800-100mg
	Pregnant women	1100 mg

乳糖過敏症是指對乳製品的不耐性。人們產生乳糖過敏症通常是無法消化乳製品中的乳糖或酪蛋白。

嬰孩腹痛, 乾咳, 頻密的耳鳴, 流鼻涕, 腹瀉, 麻疹, 濕疹和哮喘是乳糖過敏症的反應。

可以用由大豆, 米, 土豆，栗子或豌豆做的飲料代替乳製品。 它們可以和穀物早餐搭配，用來烘焙或烹調。您也可以考慮多補充含高鈣的食物如杏仁, 生種籽, 魚, 芝麻醬或高鈣補充劑等。

	嬰兒	550mg
	小孩	800mg
	青少年（女孩）	800-1000mg
	青少年（男孩）	1000-1200mg
	成年人	800-100mg
	懷孕婦女	1100 mg

Safe food for gluten free diet 穀膠過敏者的安全食品

Food and Ingredients safe for Gluten Free diet
( Information souce : www.celiac.com )

Acacia Gum	Acorn Quercus	Adipic Acid
Adzuki Bean	Acacia Gum	Agar
Alcohol (Spirits - Specific Types)	Alfalfa	Algae
Algin	Alginate	Allicin
Almond Nut	Aluminum	Amaranth
Annatto	Annatto Color	Apple Cider Vinegar
Arabic Gum	Arrowroot	Artichokes
Aspartame (can cause IBS symptoms)	Aspic	Ascorbic Acid
Astragalus Gummifer	Baking Soda & Powder (check)	Balsamic Vinegar
Beans	Bean, Adzuki	Bean, Hyacinth
Bean, Lentil	Bean, Mung	Bean Romano (Chickpea)
Bean Tepary	Benzoic acid	Besan
Betaine	BHA	BHT
Beta Carotene	Bicarbonate of Soda (check)	Biotin
Buckwheat	Butter (check additives)	Butylated Hydroxyanisole
Butyl Compounds	Calcium Carbonate	Calcium Caseinate (Contains MSG)
Calcium Chloride	Calcium Disodium	Calcium Phosphate
Calcium Silicate	Calcium Stearate	Calcium Sulfate
Camphor	Canola Oil	Caprylic Acid
Carageenan Chondrus Crispus	Carboxymethylcellulose	Carnauba Wax
Carob Bean	Carob Bean Gum	Carob Flour
Carrageenan	Casein	Cassava Manihot Esculenta
Castor Oil	Cellulose1	Cellulose Gum
Cetyl Alcohol	Cheeses (check ingredients)
Chestnuts	Chickpea	Chlorella
Chymosin	Citric Acid	Collagen
Corn	Corn Meal	Corn Flour
Cornstarch	Corn Syrup	Corn Syrup Solids
Corn Swetener	Cortisone	Cotton Seed Oil
Cowitch	Cowpea	Cream of Tartar
Cysteine, L	Demineralized Whey	Desamidocollagen
Dextrose	Dioctyl Sodium	Distilled Vinegar
Eggs	Elastin	Ester Gum
Fish (fresh)	Flaked Rice	Flax
Folic Acid-Folacin	Formaldehyde	Fructose
Fruit (including dried)	Fumaric Acid	Gelatin
Glutamate (free)	Glutamic Acid	Glutamine (amino acid)
Glycerides	Glycerol Monooleate	Glycol Monosterate
Glycol	Glycolic acid	Gram flour (chick peas)
Grits, Corn	Guar Gum	Hemp
Herbs	Honey	Hyacinth Bean
Hydrogen Peroxide	Hydrolyzed soy protein	Iodine
Inulin	Invert Sugar	Job's Tears
Kasha (roasted buckwheat)	Keratin	Kudzu Root Starch
Lactic Acid	Lactose	Lanolin
Lecithin	Lentil	Lipase
Locust Bean Gum	Magnesium Carbonate	Magnesium Hydroxide
Maize	Maize Waxy	Malic Acid
Maltitol	Manioc	Masa
Masa Flour	Masa Harina	Meat (fresh)
Methyl Cellulose2	Microcrystallin Cellulose	Milk
Millet	Milo	Mineral Oil
Mineral Salts	Monosodium Glutamate MSG (made in USA)	Monopotassium Phosphate
Mung Bean	Musk	Niacin-Niacinamide
Nuts (except wheat, rye & barley)	Nut, Acron	Nut, Almond
Oats3	Oils and Fats	Oleyl Alcohol/Oil
Paraffin	Peas	Pea - Chick
Pea - Cow	Pea Flour	Pepsin
Peru Balsam	Petrolatum	Phenylalanine
Pigeon Peas	Polenta	Polyethylene Glycol
Polyglycerol	Polysorbates	Potassium Citrate
Potassium Iodide	Potassium Sorbate	Potatoes
Potato Flour	Prinus	Pristane
Propolis	Propylene Glycol	Propylene Glycol Monosterate
Propyl Gallate	Psyllium	Pyridoxine Hydrochloride
Quinoa	Rape	Rennet
Reticulin	Rice	Rice Flour
Rice Vinegar	Romano Bean (chickpea)	Rosin
Royal Jelly	Sago Palm	Sago Flour
Saifun (bean threads)	Scotch Whisky	Seaweed
Seeds (except wheat, rye & barley)	Seed - Sesame	Seed - Sunflower
Sphingolipids	Soba (be sure it's 100% buckwheat)	Sodium Acid Pyrophosphate
Sodium Alginate	Sodium Ascorbate	Sodium Benzoate
Sodium Caseinate	Sodium Citrate	Sodium Erythrobate
Sodium Hexametaphosphate	Sodium Lauryl Sulfate	Sodium Nitrate
Sodium Phosphate	Sodium Silacoaluminate	Sodium Stannate
Sorbic Acid	Sorbitol-Mannitol (can cause IBS symptoms)	Sorghum
Sorghum Flour	Soy	Soybean
Soy Lecithin	Spices (pure)	Spirits (Specific Types)
Stearates	Stearamide	Stearamine
Stearic Acid	Subflower Seed	Succotash (corn and beans)
Sucrose	Sulfosuccinate	Sulfites
Sulfur Dioxide	Sweet Chestnut Flour	Tallow
Tapioca	Tapioca Flour	Tarrow Root
Tartaric Acid	TBHQ is Tetra or Tributylhydroquinone	Tea
Tea-Tree Oil	Teff	Teff Flour
Tepary Bean	Thiamine Hydrochoride	Tofu-Soya Curd
Tolu Balsam	Tragacanth	Tragacanth Gum
Tri-Calcium Phosphate	Turmeric (Kurkuma)	Tyrosine
Urad/Urid Beans	Urad/Urid Dal (peas) Vegetables	Urad/Urid flour
Vanillin	Vinegars (Specific Types)	Vitamin A (retinol)
Waxy Maize	Whey	White Vinegar
Wines	Wine Vinegars (& Balsamic)	Wild Rice
Xanthan Gum	Yam Flour	Yogurt (plain, unflavored)

1) Cellulose is a carbohydrate polymer of D-glucose. It is the structural material of plants, such as wood in trees. It contains no gluten protein.

2) Methyl cellulose is a chemically modified form of cellulose that makes a good substitute for gluten in rice-based breads, etc.

3) Recent research indicates that oats may be safe for people on gluten-free diets, although many people may also have an additional, unrelated intolerance to them. Cross contamination with wheat is also a factor that you need to consider before choosing to include oats in your diet.

Acacia Gum金合歡膠	Acorn Quercus栗子	Adipic Acid己二酸
Adzuki Bean赤豆	Acacia Gum金合歡膠	Agar石花菜
Alcohol (Spirits - Specific Types)酒精 (指定酒類)	Alfalfa苜蓿	Algae藻類
Algin褐藻膠	Alginate藻酸鹽	Allicin蒜素
Almond Nut 杏仁果	Aluminum 鋁	Amaranth莧菜
Annatto胭脂樹紅	Annatto Color 胭脂紅	Apple Cider Vinegar蘋果醋
Arabic Gum阿拉伯樹膠	Arrowroot竹芋	Artichokes朝鮮薊
Aspartame阿斯巴特糖(can cause IBS symptoms) 腸易激綜合征	Aspic鹹肉凍	Ascorbic Acid維生素C
Astragalus Gummifer	Baking Soda & Powder (check) 碳酸氫鈉，小蘇打	Balsamic Vinegar香醋
Beans豆類	Bean, Adzuki赤豆	Bean, Hyacinth風信子豆
Bean, Lentil小扁豆	Bean, Mung綠豆	Bean Romano (Chickpea) 鷹嘴豆
Bean Tepary菜豆	Benzoic acid苯甲酸	Besan
Betaine 甜菜堿	BHA 丁基羥基苯甲醚	BHT 丁基羥基甲苯
Beta Carotene貝它 胡羅蔔素	Bicarbonate of Soda (check)蘇打重碳酸鹽（需要檢查）	Biotin維生素H
Buckwheat 蕎麥	Butter (check additives) 黃油（檢查添加劑）	Butylated Hydroxyanisole 丁基羥基苯甲醚
Butyl Compounds丁基化合物	Calcium Carbonate碳酸鈣	Calcium Caseinate (Contains MSG)酪酸鈣（包含味精）
Calcium Chloride 氯化鈣	Calcium Disodium磷酸氫二鈉鈣	Calcium Phosphate磷酸鈣
Calcium Silicate 矽酸鈣	Calcium Stearate硬脂酸鈣	Calcium Sulfate硫酸鈣
Camphor樟腦	Canola Oil	Caprylic Acid羊脂酸
Carageenan Chondrus Crispus角叉菜	Carboxymethylcellulose羧甲基纖維素	Carnauba Wax巴西棕櫚蠟
Carob Bean角豆莢	Carob Bean Gum長豆角膠	Carob Flour長豆角粉
Carrageenan 角叉(菜)膠	Casein酪蛋白	Cassava Manihot Esculenta可食用木薯
Castor Oil海狸香油	Cellulose1 纖維素	Cellulose Gum纖維素羧甲醚
Cetyl Alcohol十六(烷)基乙醇	Cheeses (check ingredients)乾酪（需要檢查成分）
Chestnuts 栗子	Chickpea鷹嘴豆	Chlorella綠藻
Chymosin凝乳	Citric Acid檸檬酸	Collagen膠原質
Corn 穀物	Corn Meal玉米粉	Corn Flour玉米澱粉
Cornstarch玉米澱粉	Corn Syrup玉米糖漿	Corn Syrup Solids澱粉糖漿乾粉
Corn Sweetener 玉米調料	Cortisone可的松	Cotton Seed Oil棉花籽油
Cowitch豆科攀緣植物	Cowpea豇豆	Cream of Tartar 酒石
Cysteine, L半胱氨酸	Demineralized Whey不含礦物質水	Desamidocollagen
Dextrose葡萄糖	Dioctyl Sodium二辛基鈉	Distilled Vinegar蒸餾酒醋
Eggs 蛋類	Elastin彈性蛋白	Ester Gum酯膠
Fish (fresh) 新鮮的魚肉	Flaked Rice剝落的米	Flax亞麻
Folic Acid-Folacin葉酸	Formaldehyde甲醛	Fructose果糖
Fruit (including dried) 水果（包括幹的）	Fumaric Acid反丁烯二酸	Gelatin凝膠
Glutamate (free) 谷氨酸鹽	Glutamic Acid谷氨酸	Glutamine (amino acid)谷氨酸
Glycerides脂肪酸丙酯	Glycerol Monooleate單油酸鹽甘油	Glycol Monosterate
Glycol乙二醇	Glycolic acid羥基乙酸	Gram flour (chick peas)鷹嘴豆麵粉（剛長出的豆）
Grits, Corn粗燕麥粉	Guar Gum 瓜爾豆膠	Hemp纖維
Herbs芳草	Honey蜂蜜	Hyacinth Bean風信子豆
Hydrogen Peroxide過氧化氫	Hydrolyzed soy protein水溶大豆蛋白	Iodine 碘
Inulin菊粉	Invert Sugar轉化糖	Job's Tears 回回米
Kasha (roasted buckwheat)蕎麥粥（被烘烤過的）	Keratin 角蛋白	Kudzu Root Starch野葛根粉
Lactic Acid 乳酸	Lactose 乳糖	Lanolin羊毛脂
Lecithin蛋黃素	Lentil小扁豆	Lipase脂肪
Locust Bean Gum洋槐果實膠	Magnesium Carbonate碳酸鎂	Magnesium Hydroxide氫氧化鎂
Maize玉蜀黍	Maize Waxy 玉米蠟	Malic Acid羥基丁二酸
Maltitol麥芽糖醇	Manioc樹薯粉	Masa濕潤粉糊
Masa Flour 麵粉糊	Masa Harina	Meat (fresh)肉類（新鮮的）
Methyl Cellulose2甲基纖維素	Microcrystallin Cellulose纖維素晶體	Milk奶
Millet粟粒	Milo蜀黍	Mineral Oil礦物油
Mineral Salts天然鹽	Monosodium Glutamate MSG (made in USA)味精（美國製造）	Monopotassium Phosphate磷酸二氫鉀
Mung Bean 綠豆	Musk麝香	Niacin-Niacinamide煙胺
Nuts (except wheat, rye & barley)堅果仁（除了小麥、黑麥、大麥）	Nut, Acron	Nut, Almond杏仁豆
Oats3 燕麥	Oils and Fats油及脂肪	Oleyl Alcohol/Oil油醇
Paraffin 石蠟	Peas豌豆	Pea - Chick新鮮豌豆
Pea- Cow 豌豆	Pea Flour豌豆粉	Pepsin胃蛋白
Peru Balsam 秘魯香	Petrolatum礦脂	Phenylalanine苯基丙氨酸
Pigeon Peas 鴿子豆	Polenta玉米糊	Polyethylene Glycol聚氧乙烯
Polyglycerol聚乙烯甘油	Polysorbates聚山梨醇酯	Potassium Citrate檸檬酸鉀
Potassium Iodide 碘化鉀	Potassium Sorbate山梨酸鉀	Potatoes馬鈴薯
Potato Flour 馬鈴薯粉	Prinus	Pristane樸日斯烷
Propolis 蜂膠	Propylene Glycol丙二醇	Propylene Glycol Monosterate
Propyl Gallate鎵酸鹽丙烷基	Psyllium	Pyridoxine Hydrochloride氫氯化維生素B6
Quinoa奎奴亞藜	Rape葡萄渣	Rennet凝乳塊
Reticulin	Rice 大米	Rice Flour米粉
Rice Vinegar 米醋	Romano Bean (chickpea)羅馬諾乾酪豆（鷹嘴豆）	Rosin松香
Royal Jelly 蜂王漿	Sago Palm西米棕櫚科植物	Sago Flour西米粉
Saifun (bean threads)	Scotch Whisky蘇格蘭威士忌酒	Seaweed海藻
Seeds (except wheat, rye & barley) 種子（除了小麥、黑麥、大麥）	Seed - Sesame芝麻豆	Seed -Sunflower向日葵種子
Sphingolipids鞘脂類	Soba (be sure it's 100% buckwheat)	Sodium Acid Pyrophosphate焦磷酸鈉酸
Sodium Alginate藻酸鹽鈉	Sodium Ascorbate抗壞血酸鹽鈉	Sodium Benzoate苯(甲)酸鈉
Sodium Caseinate酪蛋白酸鈉	Sodium Citrate檸檬酸鈉	Sodium Erythrobate
Sodium Hexametaphosphate	Sodium Lauryl Sulfate十二(烷)醇硫酸鈉	Sodium Nitrate硝酸鈉
Sodium Phosphate磷酸鈉	Sodium Silacoaluminate	Sodium Stannate錫酸鈉
Sorbic Acid山梨酸	Sorbitol-Mannitol (can cause IBS symptoms) 山梨(糖)醇甘露醇（可以導致	Sorghum高粱糖漿
Sorghum Flour高粱糖漿麵粉	Soy 醬油	Soybean大豆
Soy Lecithin 大豆卵磷脂	Spices (pure) 辛香料（純）	Spirits (Specific Types) 酒(指定種類)
Stearates硬脂酸鹽	Stearamide	Stearamine
Stearic Acid硬脂酸	Sunflower Seed向日葵種子	Succotash (corn and beans)豆煮玉米（玉米和大豆）
Sucrose蔗糖	Sulfosuccinate	Sulfites亞硫酸鹽
Sulfur Dioxide二氧化硫	Sweet Chestnut Flour甜栗子粉	Tallow動物脂
Tapioca木薯粉	Tapioca Flour木薯粉	Tarrow Root
Tartaric Acid酒石酸	TBHQ is Tetra or Tributylhydroquinone脂鯉或雙酸甘油酯對苯二酚	Tea茶
Tea-Tree Oil 茶樹油	Teff埃塞俄比亞畫眉草	Teff Flour埃塞俄比亞畫眉草麵粉
Tepary Bean寬葉菜豆	Thiamine Hydrochoride 硫胺素氫氧化物	Tofu-Soya Curd豆腐
Tolu Balsam妥魯香液	Tragacanth	Tragacanth Gum黃蓍膠
Tri-Calcium Phosphate三改磷酸鹽	Turmeric (Kurkuma)薑黃根	Tyrosine酪氨酸
Urad/Urid Beans	Urad/Urid Dal (peas) Vegetables	Urad/Urid flour
Vanillin香草醛	Vinegars (Specific Types)醋	Vitamin A (retinol)維他命Ａ
Waxy Maize 玉米蠟	Whey乳清	White Vinegar白醋
Wines 酒	Wine Vinegars (& Balsamic)白醋和香油	Wild Rice野生米
Xanthan Gum黃原膠	Yam Flour山芋粉	Yogurt (plain, unflavored)酸乳酪（普通的沒有加香料的）

1) 纖維素是葡萄糖碳水化合物的聚合物。 它是植物結構材料, 就像是樹的木一樣。 它不含穀膠蛋白質。

2) 甲醇纖維素是一種經化工修改的纖維素，可以作為穀膠的良好替代物用來製造米類麵包 等。

3) 研究顯示, 燕麥可能是穀膠過敏者的安全食品,雖然仍有部分人會對燕麥過敏 。然而，在你選擇燕麥前，也必須小心考慮麥子的交互污染等因素。

Unsafe food for gluten free diet 穀膠過敏者的不安全食品

Food and Ingredients to be avoided for Gluten Free Diet
(Information source: www.celiac.com)

Abyssinian Hard (Wheat triticum durum)	Alcohol (Spirits - Specific Types)	Amp-Isostearoyl Hydrolyzed Wheat Protein
Barley Grass (can contain seeds)	Barley Hordeum vulgare	Barley Malt
Beer	Bleached Flour	Blue Cheese (made with bread)
Bran	Bread Flour	Brewer's Yeast
Brown Flour	Bulgur (Bulgar Wheat/Nuts)	Bulgur Wheat
Cereal Binding	Chilton	Club Wheat (Triticum aestivum subspecies compactum)
Common Wheat (Triticum aestivum)	Couscous	Dextrimaltose
Disodium Wheatgermamido Peg-2 Sulfosuccinate	Durum wheat (Triticum durum)	Edible Starch
Einkorn (Triticum monococcum)	Emmer (Triticum dicoccon)	Farina Graham
Filler	Fu (dried wheat gluten)	Germ
Graham Flour	Granary Flour	Groats (barley, wheat)
Hard Wheat	Hydrolyzed Wheat Gluten	Hydrolyzed Wheat Protein
Hydrolyzed Wheat Protein Pg-Propyl Silanetriol	Hydrolyzed Wheat Starch	Hydroxypropyltrimonium Hydrolyzed Wheat Protein
Kamut (Pasta wheat)	Malt	Malt Extract
Malt Syrup	Malt Flavoring	Malt Vinegar
Macha Wheat (Triticum aestivum)	Matzo Semolina	Oriental Wheat (Triticum turanicum)
Pasta	Pearl Barley	Persian Wheat (Triticum carthlicum)
Poulard Wheat (Triticum turgidum)	Polish Wheat (Triticum polonicum)	Rice Malt (if barley or Koji are used)
Rye	Seitan	Semolina
Semolina Triticum	Shot Wheat (Triticum aestivum)	Shoyu (soy sauce)4
Small Spelt	Soba Noodles4	Soy Sauce
Spirits (Specific Types)	Spelt (Triticum spelta)	Sprouted Wheat or Barley
Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein	Strong Flour	Suet in Packets
Tabbouleh	Teriyaki Sauce	Textured Vegetable Protein-TVP
Timopheevi Wheat (Triticum timopheevii)	Triticale X triticosecale	Triticum Vulgare (Wheat) Flour Lipids
Triticum Vulgare (Wheat) Germ Extract	Triticum Vulgare (Wheat) Germ Oil	Udon (wheat noodles)
Vavilovi Wheat (Triticum aestivum)	Vegetable Starch	Vitamins4
Wheat, Abyssinian Hard triticum durum	Wheat Amino Acids	Wheat Bran Extract
Wheat, Bulgur	Wheat Durum Triticum	Wheat Germ Extract
Wheat Germ Glycerides	Wheat Germ Oil	Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein
Wheat Grass (can contain seeds)	Wheat Nuts	Wheat Protein
Wheat Triticum aestivum	Wheat Triticum Monococcum	Wheat (Triticum Vulgare) Bran Extract
Whole Meal Flour	Wild Einkorn (Triticum boeotictim)	Wild Emmer (Triticum dicoccoides)

The following items may or may not contain gluten depending on where and how they are made, and it is sometimes necessary to check with the manufacturer to find out:

Artificial Color4	Artificial Flavoring6
Caramel Color1, 3	Coloring4
Dextrins1,7	Flavoring6
Food Starch1, 4	Gravy Cubes4
Ground Spices4	Maltodextrin1,8
Miso4	Modified Food Starch1, 4
Modified Starch1, 4	Mono and Diglycerides1
Monosodium Glutimate (MSG)1, 4	Mustard Powder 4
Natural Flavoring6	Starch1,4
Stock Cubes4	Wheat Starch5

1) If this ingredient is made in North America it is likely to be gluten-free.

2) The problem with caramel color is it may or may not contain gluten depending on how it is manufactured. In the USA caramel color must conform with the FDA standard of identity from 21CFR CH.1. This statute says: "the color additive caramel is the dark-brown liquid or solid material resulting from the carefully controlled heat treatment of the following food-grade carbohydrates: Dextrose (corn sugar), invert sugar, lactose (milk sugar), malt syrup (usually from barley malt), molasses (from cane), starch hydrolysates and fractions thereof (can include wheat), sucrose (cane or beet)." Also, acids, alkalis and salts are listed as additives which may be employed to assist the caramelization process.

3) Can utilize a gluten-containing grain or by-product in the manufacturing process, or as an ingredient.

4) Most celiac organizations in the USA and Canada do not believe that wheat starch is safe for celiacs. In Europe, however, Codex Alimentarius Quality wheat starch is considered acceptable in the celiac diet by most doctors and celiac organizations. This is a higher quality of wheat starch than is generally available in the USA or Canada.

5) According to 21 C.F.R. S 101,22(a)(3): "[t]he terns 'natural flavor' or 'natural flavoring' means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof. Whose significant function in food is flavoring rather than nutritional."

6) Dextrin is an incompletely hydrolyzed starch. It is prepared by dry heating corn, waxy maize, waxy milo, potato, arrowroot, WHEAT, rice, tapioca, or sago starches, or by dry heating the starches after: (1) Treatment with safe and suitable alkalis, acids, or pH control agents and (2) drying the acid or alkali treated starch. (1) Therefore, unless you know the source, you must avoid dextrin.
May 1997 Sprue-Nik News.
(1) Federal Register (4-1-96 Edition) 21CFR Ch.1, Section 184.12277.
(2) Federal Register (4-1-96) 21 CFR. Ch.1, Section 184.1444

7) Maltodextrin is prepared as a white powder or concentrated solution by partial hydrolysis of corn starch or potato starch with safe and suitable acids and enzymes.
(1) Maltodextrin, when listed on food sold in the USA, must be (per FDA regulation) made from corn or potato. This rule does NOT apply to vitamin or mineral supplements and medications.
(2) Donald Kasarda Ph.D., a research chemist specializing on grain proteins, of the United States Department of Agriculture, found that all maltodextrins in the USA are made from corn starch, using enzymes that are NOT derived from wheat, rye, barley, or oats. On that basis he believes that celiacs need not be too concerned about maltodextrins, though he cautions that there is no guarantee that a manufacturer won't change their process to use wheat starch or a gluten-based enzyme in the future.
(3) - May 1997 Sprue-Nik News
1. Federal Register (4-1-96) 21 CFR. Ch.1, Section 184.1444
2."Additives Alert", an information sheet from the Greater Philadelphia Celiac Support Group, updated early in 1997. This specific information comes from Nancy Patin Falini, the dietitian advisor for the group and a speaker at a national celiac conferences in the past few years.
3. From the CELLIAC Listserv archives, on the Internet, Donald D. Kasarda, posted November 6, 1996.

Abyssinian Hard (Wheat triticum durum) 阿比西尼亞的穀膠（一種硬的小麥）	Alcohol (Spirits - Specific Types) 酒精（特定的類型）	Amp-Isostearoyl Hydrolyzed Wheat Protein
Barley Grass (can contain seeds) 大麥草（包含種子）	Barley Hordeum vulgare粗大麥	Barley Malt大麥芽
Beer啤酒	Bleached Flour漂白粉	Blue Cheese (made with bread) 藍紋乳酪（和麵包一起製作）
Bran糠	Bread Flour麵粉	Brewer's Yeast啤酒酵母
Brown Flour黑麥粉	Bulgur (Bulgar Wheat/Nuts) 碾碎的幹小麥（保加利亞小麥）	Bulgur Wheat碾碎的幹小麥
Cereal Binding 穀殼	Chilton	Club Wheat (Triticum aestivum subspecies compactum) 混合小麥 (由多種夏季生長的小麥科植物混合而成)
Common Wheat (Triticum aestivum) 普通小麥（夏天生長的小麥科植物）	Couscous蒸粗麥粉	Dextrimaltose糊精麥芽糖
Disodium Wheatgermamido Peg-2 Sulfosuccinate	Durum wheat (Triticum durum) 硬質小麥	Edible Starch可食用澱粉
Einkorn (Triticum monococcum)單粒小麥	Emmer (Triticum dicoccon)二粒小麥	Farina Graham全麥澱粉
Filler煙草	Fu (dried wheat gluten)	Germ胚芽
Graham Flour粗麵粉	Granary Flour穀子粉	Groats (barley, wheat) 去殼的小麥、大麥
Hard Wheat硬小麥	Hydrolyzed Wheat Gluten水溶性麥質	Hydrolyzed Wheat Protein 水溶小麥蛋白
Hydrolyzed Wheat Protein Pg-Propyl Silanetriol	Hydrolyzed Wheat Starch水溶小麥澱粉	Hydroxypropy ltrimonium Hydrolyzed Wheat Protein
Kamut (Pasta wheat) 義大利小麥	Malt麥芽	Malt Extract麥精
Malt Syrup麥芽糖	Malt Flavoring麥芽調味品	Malt Vinegar麥芽(製成的)醋
Macha Wheat (Triticum aestivum)	Matzo Semolina 猶太的精製麥質	Oriental Wheat (Triticum turanicum) 東方的小麥
Pasta義大利面製品	Pearl Barley珍珠麥	Persian Wheat (Triticum carthlicum)波斯小麥
Poulard Wheat (Triticum turgidum)	Polish Wheat (Triticum polonicum)波蘭小麥	Rice Malt (if barley or Koji are used) 米麥芽（如果使用了大麥和清酒麴）
Rye黑麥	Seitan	Semolina粗粒小麥粉
Semolina Triticum粗粒小麥粉	Shot Wheat (Triticum aestivum)	醬油Shoyu (soy sauce)4
Small Spelt斯佩耳特小麥	Soba Noodles4 蕎麥面	Soy Sauce醬油
Spirits (Specific Types) 酒 (指定種類)	Spelt (Triticum spelta)	Sprouted Wheat or Barley發芽的小麥和大麥
Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein	Strong Flour強力麵粉	Suet in Packets 牛羊等腰部的板油
Tabbouleh塔博勒沙拉	Teriyaki Sauce紅燒調味料	Textured Vegetable Protein-TVP 結構性植物蛋白
Timopheevi Wheat (Triticum timopheevii)	Triticale X triticosecale 小麥與黑麥的雜交麥	Triticum Vulgare (Wheat) Flour Lipids 普通小麥麵粉脂
Triticum Vulgare (Wheat) Germ Extract普通小麥胚芽	Triticum Vulgare (Wheat) Germ Oil普通小麥胚芽油	Udon (wheat noodles) 烏冬 (小麥面)
Vavilovi Wheat (Triticum aestivum)	Vegetable Starch蔬菜澱粉	維他命Vitamins4
Wheat, Abyssinian Hard triticum durum 阿比西尼亞的硬質小麥	Wheat Amino Acids 小麥氨基酸	Wheat Bran Extract 精選麥質
Wheat, Bulgur 碾碎的幹小麥	Wheat Durum Triticum碾碎的幹小麥	Wheat Germ Extract精選麥芽
Wheat Germ Glycerides小麥甘油酯	Wheat Germ Oil麥芽油	Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein
Wheat Grass (can contain seeds)小麥草（包含種子）	Wheat Nuts小麥堅果	Wheat Protein小麥蛋白
Wheat Triticum aestivum	Wheat Triticum Monococcum	Wheat (Triticum Vulgare) Bran Extract精選麥質
Whole Meal Flour粗麵粉	Wild Einkorn (Triticum boeotictim) 野生單粒小麥	Wild Emmer (Triticum dicoccoides) 野生二粒小麥

下列內容是否含有穀膠要視乎食品的製作方法和產地而定。

Artificial Color4人造色素4	Artificial Flavoring6人造調料6
Caramel Color1, 3上色焦糖1, 3	Coloring4上色料4
Dextrins1,7糊精1,7	Flavoring6調味品
Food Starch1, 4食用澱粉1, 4	Gravy Cubes4肉粒
Ground Spices4香料渣4	Maltodextrin1,8麥芽糊精1,8
Miso4味噌4	Modified Food Starch1, 4改良食用澱粉1, 4
Modified Starch1, 4改良澱粉1, 4	Mono and Diglycerides1單酸甘油酯和雙酸甘油酯1
Monosodium Glutimate(MSG)1, 4 谷氨酸一鈉 (味精)1, 4	Mustard Powder 4芥末粉4
Natural Flavoring6天然調味品6	Starch1,4澱粉1,4
Stock Cubes4原料粒4	Wheat Starch5小麥澱粉5

1) 如果這種成份是在北美洲製造的話，它可能是不含穀膠。

2) 帶有焦糖顏色的食品是否含有穀膠要視乎它的製作方法而定。

3) 在製造過程中可以使用五穀穀膠或副產物, 或作為主要成份。

4) 美國和加拿大，多數有關組織不相信麥子澱粉對腹腔是有利的。 但是在歐洲, 聯合食物質量標準中麥子澱粉卻被大多數醫生和有關組織接受。 這些麥子澱粉的質量比美國或加拿大的一般麥子澱粉要高。

5) 根據21CFR S 101,22(a)(3): 燕鷗'天然香辛料' 或' 天然香料' 指的是精油, 含油樹脂, 精華或抽取物, 蛋白質水解物, 蒸餾物, 或任何烤制的產品, 熱化或分解酵素,包含香料組成部分, 果子或果汁, 菜或蔬菜汁, 可食的酵母, 香草, 樹皮, 花苞, 根, 葉子或相似的植物材料, 肉類, 海鮮, 禽畜, 蛋, 乳製品, 或發酵產品。其在食物中的主要作用是增添味道而不是營養。

6) 糊精是部分水解的澱粉。 它是由將玉米,軟玉米,軟蘆粟, 土豆, 葛粉, 麥子, 米, 珍珠粉, 或西米澱粉乾燥熱化而成:
(1) 使用安全和適當的堿, 酸, 或酸鹼度控制和(2)經酸或堿處理過的烘乾澱粉。 (1) 所以,你應該儘量避免食用糊精。
May 1997 Sprue-Nik News.
(1) Federal Register (4-1-96 Edition) 21CFR Ch.1, Section 184.12277.
(2) Federal Register (4-1-96) 21 CFR. Ch.1, Section 184.1444

7) 麥芽糖糊精是一種白色粉末，由玉米澱粉或馬鈴薯澱粉分解加上安全合適的酸和酵素。
(1) 在美國食物銷售表中，規定麥芽糖糊精的原料必須(糧食與藥物管理局章程) 是玉米或土豆。 這個規則不適用於維生素和礦物的補充劑。
(2) Donald Kasarda是化學博士，他在美國農業部專門研究五穀蛋白質。他發現美國所有的麥芽糖糊精的原料都是玉米澱粉, 並以非從麥子，黑麥, 大麥, 或燕麥中提取的酵素製成。 依據這個發現他相信,麥芽糖糊精對腹腔沒有太大的關係,不過他亦承認難保證製造商在將來會改變生產方式去使用麥澱粉或穀膠酵素。
(3) - May 1997 Sprue-Nik News
1. Federal Register (4-1-96) 21 CFR. Ch.1, Section 184.1444
2."Additives Alert", an information sheet from the Greater Philadelphia Celiac Support Group, updated early in 1997. This specific information comes from Nancy Patin Falini, the dietitian advisor for the group and a speaker at a national celiac conferences in the past few years.
3. From the CELLIAC Listserv archives, on the Internet, Donald D. Kasarda, posted November 6, 1996.