22 Ilula kwaye isempilweni iyonke

Umxholo

• 1. Iapile kunye necashew-butter sandwich
• 2. Amaqanda etyibilikisiweyo
• 3. Iibhola zamandla chocolate
• 4. Kuhlume imbewu yethanga
• 5. I-avocado hummus enebell pepper
• 6. Ibhokisi ye-bento engama-30
• 7. Iparfait yethanga lekhokhonathi-iyogathi
• 8. Itoast yetapile ebusy kunye neavokhado ecoliweyo
• 9. Amatswele adityaniswe namatswele
• 10. Iipilisi ezixineneyo
• 11. Iifroti ezibhakayo
• 12. Isalmon enkonkxiweyo
• 13. Umxube we berry chia pudding
• 14. Isaladi yearugula eneetumato eziqhotsiweyo kunye neqanda elosiweyo
• 15. Iibhanana kunye neepecan-butter rounds
• 16. Imiqolo yasentwasahlobo eluhlaza kunye nenkukhu
• 17. Isaladi yetyhuna emnandi kwiinqanawa zeseleri
• 18. Iitapile zebhatata ezilayishwe zilayishwe
• 19. Iiplanti zePlantain kunye nekholifulawa ihummus
• 20. Iisuphu esele zenziwe
• 21. Umzila udibanisa iiamangile, iikhokho, kunye neetsheri ezomisiweyo
• 22. Ukutya okuthobekileyo okuthobekileyo okungamashumi amathathu
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Whole30 yinkqubo yeentsuku ezingama-30 eyenzelwe ukuba isebenze njengokutya okuphelisayo ukuze ichonge iimvakalelo zokutya.

Le nkqubo iyayekisa iswekile, iiswiti ezingezizo, ubisi, iinkozo, iimbotyi, utywala, kunye nezongezo zokutya ezifana ne-carrageenan kunye ne-monosodium glutamate (MSG). Ayikukhuthazi ukutyiwa kwaye endaweni yoko ikhuthaza ukutya kathathu ngemini.

Nangona kunjalo, ukutyiwa kunokuba yimfuneko kwabanye abantu kule ndlela yokutya ngenxa yezinto ezahlukeneyo, ezinje ngeemfuno zekhalori kunye nenqanaba lomsebenzi.

Ukuba uthatha isigqibo sokulula, unokukhetha kwizinto ezahlukeneyo ezi-30 ezivunyelweyo.

Nazi izinto ezilula ezingama-22 ezilula nezisempilweni zenkqubo ye-Whole30.

1. Iapile kunye necashew-butter sandwich

Nangona amandongomane kunye nebhotolo yamandongomane ingavumelekanga kwinkqubo ye-Whole30, amanye amandongomane kunye nee-butter zen.

Ibhotolo ye-Cashew ilayishwe ngezondlo ezinjengamafutha asempilweni, i-magnesium, i-manganese, kunye nobhedu. Amagqabantshintshi ayo agudileyo, amnandi kunye neeapile ().

Sasaza i-tablespoon ye-1 (i-16 gram) yebhotela ye-cashew kwii-apple ze-2 eziqingqiweyo, zenze isandwich ndawonye, ​​kwaye ujabulele.

2. Amaqanda etyibilikisiweyo

Amaqanda afihliweyo enziwa ngokususa izikhupha zamaqanda abilisiwe, axovula i-yolk ephekiweyo nge-mayo, i-mustard, iviniga, ipepile, kunye netyuwa, emva koko abeke lo mxube kwiqanda elimhlophe.

Amaqanda acwengileyo acocekileyo ane-protein-rich, snack snack, kwaye ukongeza i-turmeric inokuphakamisa ixabiso lesondlo ngakumbi.

I-Turmeric iqulethe i-curcumin, i-polyphenol compound eneempembelelo ezinamandla ezinokulwa ne-antioxidant ezinokubonelela ngeenzuzo ezininzi zezempilo, kubandakanywa nokunciphisa ukuvuvukala ().

Qiniseka ukuba usebenzisa yonke i-mayo ehambelana ne-Whole30 kunye ne-mustard ngaphandle kweswekile eyongeziweyo xa ubetha iresiphi elula.

3. Iibhola zamandla chocolate

Isicwangciso esisemthethweni se-Whole30 asikukhuthazi ukuphatha, nokuba senziwe ngezithako ezivunyiweyo (3).

Nangona kunjalo, ngamanye amaxesha ungangena kwiswidi esimnandi kodwa esisempilweni esenziwe kwizithako ezivunyiweyo ze-Whole30 ezinje ngemihla, iicashews kunye nomgubo wecocoa.

Ezi bhola zamandla zenza unyango olugqibeleleyo kwaye ziyahambelana nenkqubo ye-Whole30.

4. Kuhlume imbewu yethanga

Imbewu yethanga yisonka esinokutya okune-Whole30 esinokukugcina wonelisekile phakathi kokutya.

Iphezulu kwiiprotheyini, amafutha asempilweni, i-magnesium, kunye ne-zinc, zinokudityaniswa nezinye izithako ezinempilo ze-Whole30, kubandakanya iziqhamo ezomisiweyo okanye iicoconut flakes, zokutya okugcwalisiweyo.

Imbewu yethanga ehlumayo lukhetho olukrelekrele, njengoko inkqubo yokuntshula inokunyusa ukufumaneka kwezakhamzimba ezinjenge zinc kunye ne protein ().

Thenga iimbewu zethanga kwi-intanethi.

5. I-avocado hummus enebell pepper

Iyonke i-30 iyayinqanda imbotyi enjengeechickpeas. Okwangoku, unokubetha i-hummus-free hummus usebenzisa i-avokhado, icauliflower ephekiweyo, kunye nezinye izithako ezisempilweni.

Zama le iresiphi ye-avocado hummus kwaye uyidibanise nentsimbi yepelepele okanye nayiphi na imifuno ekrwada, engeyiyo yesitatshi oyikhethile.

6. Ibhokisi ye-bento engama-30

Iibhokisi zeBento zinezikhongozeli ezahlulwe zangamacandelo aliqela, nganye kuzo isitya esahlukileyo.

Zama ukuquka iintlobo ezahlukeneyo zokutya okungu-30 kwibhokisi yakho ye-bento ukuze ufumane ukutya okulula. Umzekelo, bhanqa iqanda elibilisiweyo kunye nemifuno esikiweyo kunye ne-guacamole-okanye isaladi yenkukhu eseleyo kunye neebhatata- kwaye kongeza iipereji ezisikiweyo zedessert.

Thenga iibhokisi ze-bento kwi-intanethi ezenzelwe i-eco-friendly.

7. Iparfait yethanga lekhokhonathi-iyogathi

Ikhokhonathi iyogathi sisityebi, engenayo-yogayi engenagazi ephezulu kumafutha asempilweni.

Ipompe purée idityaniswa ngokulula neyogathi yekhokhonathi kwaye ibonelela ngomthombo ogqwesileyo wee carotenoids, ezibonelela ngeempawu ezinamandla zokulwa nokudumba ().

Landela le recipe ye-creamy, parfait emnandi, kodwa qiniseka ukushiya isiraphu yemephu kunye negranola ukuyenza ilingane i-Whole30.

8. Itoast yetapile ebusy kunye neavokhado ecoliweyo

I-sweet-potato toast lukhetho olusempilweni kwabo banqwenela indawo evunyelweyo eyi-30 yesonka. Landela nje le recipe elula.

Le ngcambu yemifuno ingumthombo ogqwesileyo wezakhamzimba, kubandakanya ifayibha, iicarotenoids, kunye nevithamin C. Ukuthambisa izingcezu ezinqunqiweyo, ezisosiweyo kunye neavokhado ecoliweyo yenza indibaniselwano emnandi ngakumbi ().

Gcoba itoast yetapile ngejusi yelamuni, idatshi yetyuwa yolwandle, kunye nepepile ebomvu etyumkileyo yokunyusa incasa yayo.

9. Amatswele adityaniswe namatswele

Amantongomane axubekileyo alayishwa ngezakha mzimba kwaye anika umthombo weprotein osekwe kwizityalo.

Kwaye, uphando lubonisa ukuba ukutya amantongomane kunokukhuthaza ukulahleka kwesisindo kunye nokwandisa ukuzala, kubenze babe lukhetho olukhulu kuye nabani na ozama ukuphalaza ubunzima kwisicwangciso se-Whole30 (,,).

Ezi nati zixubene ne-chive-and-anyanisi ziqinisekile ukwanelisa iminqweno yakho enetyiwa kwaye zenze indawo ebambekayo yeetshipsi.

10. Iipilisi ezixineneyo

Iipilisi eziboshwe azenzi nje kuphela ukutya okunempilo kodwa kunye ne-snack enomdla. Iipepile zineekhalori ezisezantsi kwaye zilayishwe ifayibha, ivithamin C, ipritamin A, iivithamini B, kunye ne potassium ().

Ukuzifaka ngomthombo weprotheni njengenkuku yomhlaba okanye iturkey yindlela elungileyo yokuqinisekisa ukuba uhlala ugcwele imini yonke.

Zama le ndlela yokupheka izondlo, i-Whole30-ehambelana nepepper.

11. Iifroti ezibhakayo

Nangona iitapile eziswiti neziqhelekileyo zihlala zisetyenziselwa ukwenza iifriji, iminqathe yenza enye indlela ebalaseleyo. Zinezinto ezimbalwa zeekhalori kunye nee-carbs kuneetapile, ke zilungile kubantu abakukutya okuncinci kwe-carb ngokulandela i-Whole30 (,).

Le recipe isebenzisa i-Whole30-friendly almond flour to make extra crispy carrot fries, esebenza njenge-snack okanye icala.

12. Isalmon enkonkxiweyo

I-salmon enkonkxiweyo okanye epakishiweyo ngumthombo oxineneyo weeprotein kunye ne-omega-3 yamafutha angasebenziyo. Yenza ukutya okunezakha mzimba kubantu abakwi-Whole30 abalandela ukutya okucothayo (,).

Kwaye kukuzalisa kunye nokutya okulula okunokonwatyelwa ekuhambeni.

Thenga iimveliso zeesalmon ezizinzileyo kwi-intanethi.

13. Umxube we berry chia pudding

Xa ukwimeko yento emnandi kwisicwangciso se-Whole30, i-chia pudding yindawo elungileyo ethatha iswekile.

Ifayibha, amafutha asempilweni, kunye neprotein evela kwimbewu ye-chia ngokudibeneyo kunye nobumnandi bendalo bamajikijolo axubekileyo kule recipe emnandi.

14. Isaladi yearugula eneetumato eziqhotsiweyo kunye neqanda elosiweyo

Iisaladi azizityebi kuphela kwizondlo kodwa zikwasebenza ngeendlela ezahlukeneyo, nto leyo ebenza babe lukhetho olufanelekileyo lokutya okulula okuse 30.

I-Arugula luhlaza oluhlaza ogcwele ii-antioxidants ezinjenge-carotenoids, i-glucosinolates, kunye ne-vitamin C ().

Zama ukongeza iizandla ezimbalwa zearugula eluhlaza ngeqanda elosiweyo kunye neetumato eziqhotsiweyo ngesonka esincinci.

15. Iibhanana kunye neepecan-butter rounds

Iibhanana lukhetho lokuzalisa ngokwazo, kodwa ukuzimatanisa ne-protein ye-pecan ibhotolo kudala i-heartier snack.

I-bhotolo yePecan ngumthombo ogqwesileyo weprotein esekwe kwizityalo kwaye iphakame ikakhulu kwimanganese, ebalulekileyo kwimetabolism kunye nasekusebenzeni komzimba. Le minerali ikwakhusela kumonakalo weselfowuni obangelwa ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals ().

Ukwenza i-snack enencasa, slice ibhanana ibe ziiround, emva koko ngaphezulu nedopoli yebhotolo ye-pecan. Nciphisa i-cocoo nibs kwi-twist, i-chocolatey twist. Unokumisa kwakhona umjikelo ukuba unqwenela.

16. Imiqolo yasentwasahlobo eluhlaza kunye nenkukhu

Amagqabi ashinyeneyo e-collard aluhlaza apakishwe ngeevithamini kunye neeminerali kwaye enza indawo entle yokurhangqa okususelwa kwilayisi kwimisongo yasentwasahlobo.

Le recipe iqengqa imifuno engeyiyo yesitatshi, inkukhu yenkukhu, kunye ne-Whole30 ehambelana ne-almond-butter sauce kumagqabi aluhlaza.

17. Isaladi yetyhuna emnandi kwiinqanawa zeseleri

I-Tuna lukhetho olukhulu lokutya kwiNkqubo ye-Whole30 kuba igcwele iiprotein kwaye iza ngezikhongozeli eziphathwayo.

Isaladi ye-tuna eyenziwe nge-mayo i-Whole30 evunyiweyo isebenza kakuhle nge-celery etyumkileyo.

Emsebenzini, gcina ifriji yakho ngentonga entsha yeseleri kwaye ugcine iipakethi zetyhuna kwidesika yakho yedesika ukuze uhlale unezithako ezisempilweni eziluncedo.

Ivenkile yokuthenga iipakethi zetyhuna eziqinisekisiweyo uzinzo kwi-intanethi.

18. Iitapile zebhatata ezilayishwe zilayishwe

Nangona iichips ze-tortilla azivunyelwanga kwinkqubo ye-Whole30, ungenza isitya esimnandi se-nacho usebenzisa iitapile njengesiseko.

Coca nje usike utywebile, ubhake iitapile kunye neavokhado, intsimbi, itswele, kunye nenkukhu egalelwe inyama, emva koko ubhake ngo-400 ° F (205 ° C) kangangemizuzu eli-15 ukuya kwengama-20, okanye ulandele iresiphi efana nale. Njengoko iresiphi ibonisa, ungasebenzisa i-vegan cheese yenguqulo epheleleyo ye-Whole30.

19. Iiplanti zePlantain kunye nekholifulawa ihummus

Izityalo, ezibizwa ngokuba ziibhanana zokupheka, ziziqhamo ezinesitatshi esinencasa engathathi hlangothi, ezibenza babe lukhetho olufanelekileyo kwabo batya ukutya okuziinkozo njenge-Whole30. Ngaphezulu, zinokwenziwa ngeetshiphusi kwaye zidibane kakuhle ngeediphu ezimnandi ezifana nehummus.

Njengoko iichips ezithengwe evenkileni zalo naluphi na uhlobo azivumelekanga kwinkqubo ye-Whole30, kuya kufuneka uzenzele ngokwakho iichips zeplanti.

Landela le iresiphi elula kwaye ubhangise imveliso egqityiweyo kunye ne-Wholemus-friendly, cauliflower-based hummus.

20. Iisuphu esele zenziwe

Iisobho zemifuno kukutya okugcwala kwinkqubo ye-Whole30 kwaye kunokuthengwa kwangaphambili kwi-intanethi okanye kwiivenkile ezikhethekileyo.

IMedlie luphawu lwesiselo esinxilisayo esenza iindidi ezahlukeneyo zeziselo ezivunyiweyo zeVeggie, kubandakanya neencasa ezinjenge-kale-avokhado, carrot-ginger-turmeric, kunye ne-beet-orange-basil.

Thenga ezinye iisuphu ezingama-30 ezithandekayo kunye neethambo zomhluzi kwi-intanethi.

21. Umzila udibanisa iiamangile, iikhokho, kunye neetsheri ezomisiweyo

Enye yezona zinto zilula kunye nezona zilula kakhulu ukuzenza kwisicwangciso se-Whole30 ngumxube wendlela owenziweyo.

Ii-almonds, iitsheri, kunye neecacao nibs zezona zithako zinika ubutyebi beevithamini, iiminerali kunye nee-antioxidants.

Nangona itshokholethi inikwe umda kwi-Whole30, i-cocoa nibs inokongezwa ekutyeni okuncinci kunye nokutya kwesityebi, isongo setshokholethi ngaphandle kweswekile eyongeziweyo. Kwaye le mveliso yecocoa ipakishwe ngemagniziyam kunye ne-flavonoid antioxidants (,).

22. Ukutya okuthobekileyo okuthobekileyo okungamashumi amathathu

Kwiwebhusayithi ye-Whole30, icandelo eliluncedo lidwelisa ukutya kwangaphambili okuvumelekileyo xa ungenalo ithuba lokwenza amashwamshwam asekhaya.

Ezinye izinto ezikolu luhlu zibandakanya:

• Ichomps yondla ngengca inyama
• Imivalo yenkukhu yasimahla ye-DNX
• Tio gazpacho
• I-SeaSnax i-snacks yolwandle eyosiweyo

Khumbula ukuba ukutya okulula okuvunyiweyo okungama-30 njengamaqanda abilisiweyo, amandongomane adibeneyo, iziqhamo, okanye umxube womkhondo unokufumaneka nakwezona venkile zilula.

Umgca wezantsi

Nangona i-snacking ingacetyiswa kwinkqubo ye-Whole30, abanye abantu banokukhetha ukutyiwa ngezizathu ezahlukeneyo.

Ukutya okuqhelekileyo okulula okufana ne-granola bar, iichips, kunye namandongomane kuthintelwe kwi-Whole30, kodwa iintlobo zokutya ezimnandi, ezomeleleyo ezingama-30 zinokulungiswa ngokulula ekhaya okanye kuthengwe.

Umxube womzila, isuphu eselwayo, imiqolo yasentwasahlobo, amaqanda afihliweyo, imbewu yeethanga ehlumayo, kunye neparcitits zecoconut-yogurt zimbalwa zezinto zokutya onokuzonwabela kwinkqubo ye-Whole30.