Intolleranza ai latticini, cosa evitare e cosa mangiare

L’intolleranza al latte e ai suoi derivati, come i latticini, è piuttosto frequente nei bambini, ma a volte persiste anche da adulti, il che impone una certa attenzione per chi ne soffre, sia per quanto riguarda gli alimenti da evitare, sia quelli da integrare nella dieta per non avere carenze di vitamina D e calcio.

Il pesce, e le uova e la carne sono ricchi di vitamina D, così come alcune spezie usate per insaporire i piatti. Sebbene per le donne, che più frequentemente degli uomini devono fare i conti con l’osteoporosi, è importante assumere anche degli integratori alimentari, rivolgendosi direttamente al proprio medico curante. Inoltre, quando si va a fare la spesa, bisogna fare molta attenzione alle etichette dei cibi, poiché in molti prodotti si nascondono le proteine del latte come la caseina, il siero del latte o il siero albumina.

Dieta per l’intolleranza ai latticini da 1300 calorie

Tutti i giorni
Colazione: macedonia di frutta (200 g)
Merenda: 200 g di spremuta
Condimenti: due cucchiai di olio di oliva, 50 g di pane fresco integrale (controlla sempre gli ingredienti)

Primo giorno
Pranzo: 100 g di gnocchi al pomodoro, 100 g di bresaola, 200 g di pomodori e rucola
Cena: 100 g di filetto ai ferri al pepe verde, 100 g di verdure alla griglia, 200 g di pesca

Secondo giorno
Pranzo: 100 g di carpaccio di pesce spada, 100 g di insalata mista, 2 prugne
Cena: 50 g di penne al pomodoro e zucchine, tacchino ai ferri 200 g, lattuga e pomodori 200 g

Terzo giorno
Pranzo: 100 g di insalata di riso con mozzarella, 100 g di pesca
Cena: 200 g di minestrone di verdura, 150 g di nasello al vapore, 200 g di insalata verde mista

Quarto giorno
Pranzo: 80 g di prosciutto crudo senza grasso con 200 g di fichi, una banana 130 g
Cena: 50 g di fusilli con melanzane, 200 g di insalata di pomodori e cicorino con 1 uovo sodo

Quinto giorno
Pranzo: 100 g di zucchine alla griglia, petto di pollo ai ferri 13′ g, 2 kiwi
Cena: 50 g di spaghetti con 100 g di frutti di mare, 100 g di hamburger di salmone ai ferri, 100 g di insalata verde mista

Sesto giorno
Pranzo: 200 g di pomodori con origano, frittata (1 uovo), 150 g di frutti di bosco
Cena: 150 g di costoletta di maiale ai ferri, 120 g di purè di patate, 200 g di insalata di pomodori

Settimo giorno
Pranzo: 100 g di pasta e legumi con 2 cucchiaini di parmigiano grattugiato
Cena: insalata di fiocchi di latte e pomodori, peperoncino alla griglia 100 g, 100 g di lamponi

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1.405 commenti su “Intolleranza ai latticini, cosa evitare e cosa mangiare”

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