{"id":3240,"date":"2019-05-24T09:58:16","date_gmt":"2019-05-24T09:58:16","guid":{"rendered":"https:\/\/celiacosmurcia.org\/?p=3240"},"modified":"2019-05-24T10:00:22","modified_gmt":"2019-05-24T10:00:22","slug":"ejemplo-de-menu-sin-gluten-saludable","status":"publish","type":"post","link":"https:\/\/celiacosmurcia.org\/home\/ejemplo-de-menu-sin-gluten-saludable","title":{"rendered":"EJEMPLO DE MEN\u00da SIN GLUTEN SALUDABLE"},"content":{"rendered":"<p>En este post vamos a dar un ejemplo de lo que puede ser un men\u00fa saludable de un d\u00eda para unx ni\u00f1x celiacx, para hacer menos aburrida y m\u00e1s sana nuestra alimentaci\u00f3n diaria. Debemos saber que este men\u00fa es para toda familia solo que adaptamos las cantidades a las necesidades del\/la ni\u00f1x.<\/p>\n<p>Ya sabemos que nuestra alimentaci\u00f3n debe ser variada, adaptada a nuestras necesidades, en este caso tambi\u00e9n adaptada nuestra celiaqu\u00eda y, sobre todo para lxs ni\u00f1xs, atractiva.<\/p>\n<p>Por ello os presentamos este ejemplo de men\u00fa en el que podemos encontrar, entre otras cosas:<\/p>\n<ul>\n<li>Legumbres: sin gluten por su naturaleza y que nos aportan gran cantidad de fibra (muchas veces deficiente en la dieta sin gluten), vitaminas del grupo B, prote\u00edna vegetal y minerales. Hemos pasado de consumir legumbres casi a diario a ser, en la actualidad, las grandes olvidadas de nuestra alimentaci\u00f3n, a pesar de todos sus beneficios. Se recomienda su consumo entre 2-4 veces\/semana, as\u00ed que \u00a1incluye las legumbres en tu alimentaci\u00f3n!<\/li>\n<li>L\u00e1cteos enteros y sin azucarar: vamos a preocuparnos m\u00e1s por las grasas saturadas\/trans procedentes de la boller\u00eda industrial que de la grasa de los l\u00e1cteos \ud83d\ude09 .\u00a0 Si tambi\u00e9n es intolerante a la lactosa se elegir\u00e1 la opci\u00f3n sin lactosa o vegetal.<\/li>\n<li>Frutos secos naturales: Fuente de vitaminas, minerales, grasas saludables, fibra y prote\u00edna vegetal.<\/li>\n<li>Copos de avena: cereal de gran calidad nutricional que siempre ha estado \u00abprohibido\u00bb en nuestra dieta sin gluten. Debemos saber que podemos consumir copos de avena siempre que est\u00e9n CERTIFICADOS SIN GLUTEN \ud83d\ude09<\/li>\n<li>Tambi\u00e9n debemos tener en nuestra alimentaci\u00f3n la calidad de los productos sin gluten, espec\u00edficamente del pan, ya que no va a ser lo mismo el pan sin gluten procesado que el pan de obradores artesanos. La calidad nutricional de estos siempre ser\u00e1 mejor. Si decides comprar pan de un obrador artesano elige uno que sea 100% sin gluten y est\u00e9 asesorado por alguna asociaci\u00f3n de celiacos de Espa\u00f1a.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt; color: #ff6600;\"><strong>EJEMPLO DE MEN\u00da 1 D\u00cdA PARA UNX NI\u00d1X CELIACX\u00a0<\/strong><span style=\"font-size: 12pt; color: #000000;\">(unas 1500 kcal)<\/span><\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><strong><u>Desayuno:<\/u><\/strong><\/span><\/p>\n<p><strong>1 mandarina, 1 vaso de leche<\/strong> entera con un pu\u00f1ado de <strong>cereales de ma\u00edz sin gluten*, <\/strong>Una <strong>tostada <\/strong>peque\u00f1a de pan <strong>sin gluten<\/strong> con medio tomate rallado, un chorro de aceite de oliva virgen extra y una loncha de jam\u00f3n serrano.<\/p>\n<p><strong>* <\/strong>Los cereales de ma\u00edz deber\u00e1n estar certificados sin gluten<\/p>\n<p><span style=\"font-size: 14pt;\"><strong><u>Almuerzo:\u00a0<\/u><\/strong><\/span><\/p>\n<p><strong>Bocadillo de jam\u00f3n cocido con tomate y aceite<\/strong> (1 panecillo peque\u00f1o sin gluten, 1 loncha de jam\u00f3n cocido calidad extra*, medio tomate mediano rallado, un chorrito de aceite de oliva virgen extra) <strong>y 2 fresas.<\/strong><\/p>\n<p><strong>*<\/strong>El jam\u00f3n cocido calidad extra es un alimento sin gluten por su naturaleza (80-90% de carne)<\/p>\n<p><span style=\"font-size: 14pt;\"><strong><u>Comida:<\/u><\/strong><\/span><\/p>\n<p><strong>Primer plato: <\/strong><\/p>\n<p>1 plato de ensalada con at\u00fan (lechuga iceberg, 1 tomate, un poco de ma\u00edz, medio pepino, una zanahoria rallada, 1 lata de at\u00fan al natural, un chorro de aceite de oliva virgen extra)<\/p>\n<p><strong>Segundo plato:<\/strong><\/p>\n<p><strong>1 plato mediano de olla gitana: <\/strong>40 g de garbanzos secos (\u00bd vaso aproximadamente) que ser\u00edan unos 80 g de garbanzos cocidos, 1\/2 cucharilla de piment\u00f3n molido*, una patata peque\u00f1a y verdura (calabaza, jud\u00edas verdes, cebolla, tomate, zanahoria)<strong>\u00a0<\/strong><\/p>\n<p>Acompa\u00f1amos los platos con una rebanada de pan sin gluten (2 dedos aproximadamente)<strong> y de postre una manzana.<\/strong><\/p>\n<p>*El piment\u00f3n molido deber\u00e1 ir etiquetado sin gluten<\/p>\n<p><span style=\"font-size: 14pt;\"><strong><u>Merienda:<\/u><\/strong><\/span><\/p>\n<p><strong>Un yogur blanco natural con avena, nueces y pl\u00e1tano<\/strong>: 1 Yogur entero, natural (sin az\u00facar a\u00f1adido), un pu\u00f1ado de avena en copos*, dos nueces enteras naturales*, y \u00bd pl\u00e1tano).<\/p>\n<p>Tambi\u00e9n podemos hacerlo en forma de batido para que sea m\u00e1s divertido y r\u00e1pido de tomar.<\/p>\n<p>*Los copos de avena deben ir certificados sin gluten<\/p>\n<p>*Las nueces naturales son un alimento sin gluten por su naturaleza<\/p>\n<p><span style=\"font-size: 14pt;\"><strong><u>Cena:<\/u><\/strong><\/span><\/p>\n<p><strong>Primer plato:<\/strong><\/p>\n<p><strong>1 plato de escalibada<\/strong>: tomate, berenjena, cebolla y pimiento asados, con un chorrito de aceite de oliva virgen extra y un poquito de or\u00e9gano<\/p>\n<p><strong>Segundo plato: Calabac\u00edn relleno<\/strong><\/p>\n<p>1\u00ba Cogemos medio calabac\u00edn, lo vaciamos y lo metemos unos 10 min al horno, lo suficiente para que quede blandito pero crujiente por fuera. Lo reservamos en un plato.<\/p>\n<p>2\u00ba En una sart\u00e9n sofre\u00edmos tomate natural, cebollita, un filete de pechuga de pollo (troceada a trocitos peque\u00f1os) y la carne del calabac\u00edn<\/p>\n<p>3\u00ba Rellenamos el medio calabac\u00edn con el sofrito y lo metemos al horno.<\/p>\n<p>4\u00ba Cuando est\u00e9 a punto, lo sacamos, le echamos un poquito de queso rallado y \u00a1LISTO!<\/p>\n<p>Lo acompa\u00f1amos con una rebanada de pan sin gluten.<\/p>\n<p>*El queso rallado deber\u00e1 estar etiquetado sin gluten.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: right;\">Ver\u00f3nica Ortiz<\/p>\n<p style=\"text-align: right;\">Elena Parra<\/p>\n<p style=\"text-align: right;\">Alumnas en pr\u00e1cticas de Nutrici\u00f3n Humana y Diet\u00e9tica (Universidad de Murcia)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En este post vamos a dar un ejemplo de lo que puede ser un men\u00fa saludable de un d\u00eda para unx ni\u00f1x celiacx, para hacer menos<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":1,"featured_media":3241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[],"class_list":["post-3240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recetas-y-alimentacion-saludable"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>EJEMPLO DE MEN\u00da SIN GLUTEN SALUDABLE &#8226; 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