{"meta":{"title":"Schonkost-Rezepte","h1":"Schonkost: Rezepte nach den Regeln der leichten Vollkost","description":"Schonkost nach der leichten Vollkost: ohne Hülsenfrüchte, Kohl, Zwiebeln, Frittiertes und Scharfes, höchstens 20 g Fett pro Portion – Suppen, Kartoffelbrei, Porridge.","tags":[],"count":519,"listHeading":"Schonkost-Rezepte","intro":"Die leichte Vollkost stammt aus dem Rationalisierungsschema der deutschen Fachgesellschaften für Ernährung und Diätetik: Sie lässt Lebensmittel weg, die bei mehr als 5 % der Patientinnen und Patienten Beschwerden machen. Wir prüfen jedes Rezept nach der Liste im Merkblatt „Leichte Vollkost“ des Instituts für Ernährungsmedizin der TU München – Zutaten, Titel und Fett pro Portion. Die Garart prüfen wir nicht: Brate lieber sanft an, statt scharf zu rösten.","answer":"Schonkost heißt in der Ernährungsmedizin heute „leichte Vollkost“: Du lässt weg, was häufig Blähungen, Völlegefühl oder Sodbrennen auslöst, und isst sonst wie gewohnt. Die Rezepte hier sind ohne Hülsenfrüchte, Kohl, Zwiebeln, Lauch, Paprika, Gurke, Pilze, Frittiertes, Scharfes, Kaffee und Alkohol und haben höchstens 20 g Fett pro Portion. Was dir bekommt, ist individuell.","topics":[{"q":"frühstück","chip":"Frühstück","heading":"Frühstück","text":"Porridge, Pancakes und Joghurt mit reifem Obst.","count":158,"recipes":[{"slug":"antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen","title":"Beeren-Smoothie-Bowl mit Spinat und Chiasamen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen-main-sun1.webp","prepTime":10,"cookTime":0,"calories":380},{"slug":"high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen","title":"High Protein Skyr-Bowl mit Heidelbeeren, Birne und Walnüssen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen-main.webp","prepTime":10,"cookTime":0},{"slug":"high-protein-quark-griess-auflauf-mit-kirschen","title":"High Protein Quark-Grieß-Auflauf mit 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So steht es im Merkblatt der TU München."},{"q":"Was esse ich bei Gastritis?","a":"Das Merkblatt der TU München nennt die leichte Vollkost unter anderem bei Gastritis, Entzündungen der Speiseröhre und Magengeschwüren. Dazu gehören mehrere kleine Mahlzeiten, langsam essen und gründlich kauen, nichts zu Heißes oder zu Kaltes und kein Alkohol. Die Ursache der Beschwerden klärt deine Ärztin oder dein Arzt."},{"q":"Wie lange sollte ich Schonkost essen?","a":"Solange du Beschwerden hast. Danach kehrst du Schritt für Schritt zu deinem gewohnten Essen zurück und probierst neue Lebensmittel in kleinen Mengen. Ein Ernährungstagebuch zeigt, was dir Probleme macht. Halten die Beschwerden an, lass sie ärztlich abklären."},{"q":"Warum sind Brokkoli und Erbsen erlaubt?","a":"Das Merkblatt der TU München führt gegartes Gemüse wie Brokkoli, Blumenkohl, Kohlrabi, Fenchel, grüne Bohnen und feine Erbsen ausdrücklich als besser verträglich. Weißkohl, Wirsing, Rotkohl, Grünkohl und Sauerkraut stehen dagegen auf der Liste der häufigen Auslöser."},{"q":"Woher kommt die Liste?","a":"Aus dem Rationalisierungsschema 2004 der Fachgesellschaften für Ernährungsmedizin und Diätetik (unter anderem DGEM, DGE und Verband der Diätassistenten) und dem Merkblatt „Leichte Vollkost“ des Instituts für Ernährungsmedizin der TU München. Eine Ernährungsberatung ersetzen die Rezepte nicht."}],"related":[{"slug":"sodbrennen-rezepte","title":"Rezepte bei Sodbrennen"},{"slug":"reizdarm-rezepte","title":"Rezepte bei Reizdarm"},{"slug":"fructosearme-rezepte","title":"Fructosearme Rezepte"},{"slug":"gesunde-suppen","title":"Gesunde Suppen"},{"slug":"porridge-rezepte","title":"Porridge-Rezepte"}],"ratgeber":[]},"recipes":[{"id":"1edbe6e9-287e-4201-97f3-9a88b854a59a","title":"Beeren-Smoothie-Bowl mit Spinat und Chiasamen","slug":"antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen-main-sun1.webp","totalTime":10,"calories":380,"protein":10,"authorName":"SmarTasty","likes":6},{"id":"36df3d5b-1c1e-4dee-8b5b-26e4e41f8fad","title":"Veganer Kurkuma-Ingwer-Saft mit 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