Glutenic diet menu

Literally 5-7 years ago, few knew about the existence of such a substance in products as gluten and its effect on the human body. It is contained in many products and can harm our health. For people who are fundamentally important to eat right, you need to learn more about products in which gluten may be present in order to exclude them from their diet. 

What is gluten. Its benefit and harm

The substance of gluten comes from the word "glue". This is if you translate the word from English into Russian. We have more familiar with another name - gluten. Why are many people who try to lead a healthy lifestyle and eat right, more and more often adhere to a gluten -free diet? It turns out that this substance or gluten can harm our intestines. There are thousands of people with celiac disease in the world who is contraindicated in gluten. A special diet was developed for these people.

The problem of gluten intolerance 10 years ago was not as widespread as at present. If you study statistics, then for 150 people, there are 1, the body of which does not tolerate this substance.

If the diet is not adhered to, then gluten affects the intestinal wall and even a fatal outcome is possible. Well, if you adhere to proper nutrition and eat foods in which there is no gluten, then the disease will not progress. Products that will have to be completely abandoned: it is wheat, oats, rye and barley.

How to determine, do you suffer from gluten intolerance? Doctors recommend listening to themselves and their body if you have a chair constantly violated, and with moderate use of bread and roll products, flatulence is noted, then perhaps a glutenic diet will help to establish all processes.

Now you know the weak side of Gluten. But there is from this substance and benefit. Gluten is customary to be attributed to natural proteins, and this substance in baking (bread and buns) is responsible for beauty: this is the splendor of the product and its aroma.

In cooking, the amount of gluten is indicated by a variety of flour products. If this substance is not enough, then the qualities and properties of the finished product are reduced, and vice versa.

Even 10 years ago, no one paid attention to the percentage of gluten in bakery and mannered croup (exception-people suffering from celiac disease or intolerance to gluten). For more than 98% of the population, this substance is absolutely harmless, but now it has become fashionable to refuse gluten. Therefore, most people intentionally adhere to a gluten -free diet for weight loss.

List of permitted products of gluten -free diet

The list of permissible products in a gluten -free diet is quite extensive, but you do not have to keep yourself in strict framework and starve.

What products are allowed:

• all fruits and vegetables;
• fish, fresh poultry meat, as well as pork and beef. The only exception is that you cannot pan a product in crackers and withstand in the marinade;
• eggs;
• not processed legumes, beans (any varieties), as well as nuts and seeds;
• milk products (exception - with additives);
• buckwheat;
• amaranth;
• potato starch;
• flour obtained from corn, as well as starch;
• flax seeds.

On the shelves of stores, in addition to wheat flour, you can find rice, potato, corn, oatmeal and even almond, soy, buckwheat and coconut flour. There are no gluten in these products. In addition, in specialized stores you can purchase wheat flour without gluten.

There is still no adhesive substance in corn croup and millet, soy, as well as oatmeal (carefully study the packaging, if it is written “no gluten”, you can buy).

Gluten products

The obvious high content of gluten is in wheat, barley, rye and oats (this product has a high degree of pollution).

If you want to exclude this substance from a daily diet, you must completely abandon the following products:

• bread, buns and any pastries made of flour;
• cookies, cakes, cupcakes, cakes;
• exclude all types of dough from the diet;
• abandon crackers, pizzas, pies, pancakes, pasta and bran;
• croats "Artek" and "Hercules;
• any dishes prepared with the addition of breadcrumbs.

You also need to try to exclude semi -finished products from the diet: all types of sausages (sausages, sausages, smoked sausages), cutlets, semi -finished products from soy (they also have this substance as an additive). If the manufacturer indicates the package that there is no gluten in this product, then you can eat it and include it in the diet menu.

Learn to recognize hidden gluten in such products, where it should not be in principle (in your opinion).

The list of such products is not small:

• this is ice cream;
• sweets (chocolate and even caramels);
• fast breakfasts (fast -cooking flakes). Exclusion: a note on the packaging “does not contain gluten”;
• various sauces, mayonnaise and salad gas stations, fries potatoes (if you fry at home, then you can);
• crab sticks, chips, broth cubes;
• not distilled vodka, as well as beer.

Separately, it is worth explaining in more detail why in some products (where glutena should not be), this substance may be present in small quantities:

• potato starch may also contain starch taken from whole millet;
• dining vinegar - it is obtained by distillation of cereal products. You can replace the usual vinegar with apple (even your own preparation), or with rice, is also suitable for wine;
• extracts and flavor enhancers are concentrated alcohol -containing liquids, which contain wheat;
• coffee (with flavorings and additives), as well as without caffeine - in these products the presence of very small doses of gluten is possible.

Another adhesive substance may be contained in ordinary paper envelopes. The glue that is applied to paper is cooked with the addition of wheat. Therefore, it is undesirable to lick his tongue, it is better to use a sponge or a brush. Wheat starch can also be present in ordinary plasticine, so do not forget to wash your hands after working with plasticine.

Glutenic diet menu

Consider one of the options for an approximate diet menu without gluten content for the day:

• for breakfast, eat cottage cheese with the addition of fruits, 1-2 rice bread, drink cocoa, you can eat 1 tsp. honey;
• at lunch, nutritionists offer to prepare light vegetable soup from cauliflower, season it can be seasoned with a spoon of sour cream. Boiled fish and mashed potatoes, fresh greenery. You can drink berry or fruit compote;
• afternoon snack: jam, a cup of green tea and a bun, baked from corn flour;
• for dinner, weld millet porridge, add a few nuts to it, pieces of dried fruits. Drink kefir, you can buy a yogurt or do it yourself.

This is an approximate menu of a gluten diet for 1 day. By varying these products, you can make a diet menu for several days.

What is the advantage: the minimum content of sweet and flour will help get rid of extra pounds.

Beaty diet. Recipes for cooking healthy dishes

At first it will be difficult to adhere to a diet, because the body gets used to one food and food habits are preserved for 1-2 weeks. With these recipes, you do not have to starve and deny yourself the pleasure of eating something tasty and sweet.

Stewed chicken with tomatoes

To prepare this dish, chicken legs are more suitable, but if you have a whole chicken, it can be cut into pieces. The dish is considered dietary, with a high protein content. You can serve chicken with buckwheat, stewed or boiled vegetables, you can cook millet or rice.

Ingredients:

• chicken parts or legs - 8 pcs.;
• onion - 2 pcs.;
• onions-1 pc.;
• red pepper - 1 pc.;
• tomatoes - 6 pcs.;
• garlic 5-6 lines;
• olive oil - 2 tbsp;
• sharp pepper Chili - 0.5 pcs.;
• thyme or thyme - 4 branches;
• fennel seeds - a pinch;
• black pepper is ground and salt - to taste.

It is better to remove the skin from chicken if you do not plan to fry the meat.

How to cook:

1. Tomatoes need to be washed, cut with a sharp knife on top of cross, put in a bowl.
2. Pour tomatoes with hot water, leave for 1 minute.
3. Gently, so as not to burn, remove the skin.
4. Cut the pulp of tomatoes with a sharp knife, can be knitted with a fork or put in a blender.
5. Pour 2 tbsp. Oils in a pan (deep), put fennel and onions (cut into half rings).
6. Onions need to be frying in oil until it becomes transparent. Do not forget to add a little salt and pepper.
7. If you use a chicken with a skin, then first fry the meat in a pan in a small amount of oil. Squeeze all the drunk fat, and transfer the meat to the pan.
8. Cut the pepper (red and sharp) with stripes, as well as garlic.
9. Put the pepper with garlic in a pan with tomatoes, add the meat.
10. Put spices in a pan, share some water. Do not forget to salt and slightly pepper the dish.
11. On low heat, bring the dish to a boil, continue to languish for 60 minutes over a very low heat.

Select the finished dish if the sauce is sour, add a little sugar - 1 tsp. or honey. Mix, leave in the pan for 15 minutes to make the dish "dawn" on your own.

Recipe for cottage cheese pie

To prepare a pie, according to this recipe, you can use your own cooking, use any berries and fruits as a filling.

Ingredients:

• cottage cheese (soft) - 200 g;
• sugar - 100 g;
• vanillin or sugar - 10 g;
• eggs - 2 pcs.;
• lemon juice - 20 g;
• lemon zest - 1 tsp;
• baking powder (read the note “without gluten” on the package) - 1 tsp;
• rice flour - 120 g;
• butter oil (to grease the baking sheet);
• the filling is canned peaches, pears or any other.

How to cook a pie:

1. Lubricate the baking sheet immediately with soft butter.
2. If you use canned filling, then before you cook the dough, you need to put it on a colander so that the glass is excess fluid.
3. Mix flour with baking powder (all dry components must be pre -sifted).
4. Put the cottage cheese in a separate bowl, add lemon juice, vanillin, zest, mix.
5. In another bowl, beat eggs and sugar, add vanilla sugar and beat until the mass increases.
6. Add 3 tbsp to the cottage cheese. Egg-sajar mixture, mix. It should turn out a soft homogeneous mass.
7. Make the remainder of cottage cheese to the egg-sahar mixture, add flour with baking powder, mix quickly the dough.
8. In a warm baking sheet (send 2 minutes to a preheated oven), you need to overfill the dough, gently flat up the top.
9. Put the filling on top of the dough so that the peaches literally drown in it.
10. Pie baking time-30-35 minutes at a temperature of 170 ^oC. The duration of baking depends on the thickness of the walls of the baking sheet and the oven itself. Do not forget that the readiness of the product can be checked with a wooden stick. It should be dry, and the edges of the cake-slightly move away from the walls of the baking sheet.
11. Turn the finished pie to the grate and gently transfer to a flat dish.
12. Leave the pastries for 5 minutes, then cut and serve after the afternoon, along with a glass of kefir.

Buckwheat pancakes

If in the morning there is no time to cook something special, try to make pancakes according to this recipe. You will need very little time. Breakfast will be satisfying and useful.

Ingredients:

• buckwheat - 1 cup;
• water - 2 cups;
• vegetable oil - 1 tbsp.;
• egg - 2 pcs.;
• honey - 1 tsp;
• salt is a pinch.

How to cook pancakes:

1. Boil the cereal, cool.
2. Add eggs and honey to buckwheat porridge, mix.
3. Form from the resulting mass of pancakes, fry in a pan in oil.

You can serve warm buckwheat pancakes with a spoon of sour cream.

Beaty diet. Menu for a week

The diet is designed so that the body does not suffer from a lack of nutrients, minerals and vitamins.

Check out the approximate diet menu for 7 days:

1. Monday. For breakfast: rice porridge plus fresh (you can frozen berries), bread made from corn flour. You can drink tea or coffee. For lunch, prepare spinach soup, chicken baked breast, 2-3 potatoes (also bake), vegetable salad. To the afternoon day or as a snack, toasts (from corn flour) and cottage cheese plus fruits are suitable. For dinner - boil millet porridge, add a few nuts, drink yogurt (only without additives) or kefir.
2. Tuesday - for breakfast, cottage cheese and berries, bread (rice), spoon of honey, tea. At lunch, soup (chicken) or pilaf, make a vegetable salad, drink a glass of tea. As a snack, a banana and several slices of bitter chocolate are suitable. For dinner - baked potatoes with salmon, herbal tea.
3. Wednesday - an omelet of 1 egg plus a little cheese, bread without gluten, coffee or tea. For lunch, you can cook soup (fish or chicken) or boil rice plus a cutlet (from chicken), make a vegetable salad, you can drink tea. A bun (from rice flour), a little jam and a glass of kefir are suitable for a snack. For dinner - prepare a casserole from cottage cheese with rice flour, eat 2 apples.
4. On Thursday, for breakfast there will be a salad of carrots and nuts, season with olive oil. Leave a piece of cheese to tea or coffee. At lunch, you can eat a plate of vegetable soup, a little beans (in a tomato), chop, drink a cup of green tea. Prepare cotton and fruit salad for snacks in advance. For dinner - potato pancakes made of rice flour, a piece of stewed fish, herbal tea.
5. On Friday, for breakfast you have flakes (corn) plus yogurt, fruits. In lunch-borsch and a piece of boiled meat, pasta (only without gluten!), 3-4 meatballs and tea. Prepare cheese and a little fruit for a snack. Dinner is this: buckwheat and boiled chicken breast, tea with chamomile.
6. Saturday - buckwheat pancakes (made of boiled buckwheat or buckwheat), a little honey and a glass of kefir. At lunch, weld the cabbage, eat a chicken cutlet with rice, drink a cup of green tea. Snack: any 2 fruits, a few nuts. For dinner - stewed vegetables with mushrooms, fish baked in foil.
7. Sunday - for breakfast, cheesecakes (instead of flour - potato starch), a little dried fruits, coffee or tea. At lunch - baked fish, buckwheat porridge, tea. At a snack, prepare apples that are best baked in the oven. Serve with chopped nuts. For dinner - chicken boiled white meat, a little vegetable salad and a glass of kefir/yogurt.

You will feel the first results of a gluten-free diet after 3-4 days, the body will gradually cleanse, cease to bother the pain in the intestines, you will get rid of unpleasant sensations and swelling. Extra pounds will go easily and irrevocably if you continue to adhere to a gluten -free, as well as a lactose diet.

Beaty diet for a child

There are a lot of products that can be consumed by children where no gluten is contained, so you can easily make a menu for the baby for every day.

Here is an example of one day of a gluten-free diet for a child from 3 years old:

1. Breakfast is rice porridge, you can put pieces of orange or tangerine in it. Dry fruit compote, a piece of bread from corn flour.
2. Lunch-weld the puree soup from these products: broccoli, chicken breast, 2 l. Water, carrots and onions, 1 stalk of celery, 2 potatoes. The finished soup must be pureed with a blender, cool. It is allowed to serve a little sour cream sauce to the soup, add fresh greens to it, as well as bread without gluten.
3. Snack - cottage cheese casserole with the addition of millet. A glass of kefir or compote from fresh berries or dried fruits.
4. Dinner is a carrot salad (fresh carrot on a fine grater), seasoned with sour cream with small pieces of dried apricots, corn porridge and chicken meatballs.

What are the pros and cons of the diet without gluten

Consider the advantages of the diet:

• useful food;
• it is not difficult to adhere to a diet;
• settles the work of the intestines;
• removes toxins;
• suitable for young children to get rid of gas formation and colic.

What are the shortcomings of the diet without gluten:

• if you constantly adhere to a diet, then it is necessary to take vitamin and mineral complexes;
• for those who love pasta, dumplings, dumplings, pies and freshcore, it is very difficult to initially abandon these products;
• not always on store shelves you can find the desired product without gluten content.

If you want to “sit” on a gluten -free diet for losing weight, then nutritionists recommend doing this with interruption courses. And in the intervals, eat in a balanced and count calories. Proper nutrition will help you achieve good results, even if you eat gluten foods.  Another thing is if your body does not tolerate this substance. Good luck!