22 Ukudla okulula futhi okunempilo

-Delile

• 1. Ama-sandwich we-Apple ne-cashew-butter
• 2. Amaqanda abhujiswe yi-turmeric
• 3. Amabhola we-chocolate
• 4. Kuhlume imbewu yamathanga
• 5. I-avocado hummus enopelepele yensimbi
• 6. Whole30 bento box
• 7. I-Parfait yamathanga kakhukhunathi-yogurt
• 8. Ubhontshisi wamazambane amnandi one-avocado ecubuziwe
• 9. Amantongomane axubene no-anyanisi noshizi
• 10. Upelepele ogxishiwe
• 11. Amaqebelengwane abhaka isanqante
• 12. I-salmon ekheniwe
• 13. I-Mixed-berry chia pudding
• 14. Isaladi ye-Arugula enamatamatisi ashile kanye neqanda elithosiwe
• 15. Imijikelezo kabhanana ne-pecan-butter
• 16. Imiqulu yentwasahlobo yeCollard-green-and-chicken
• 17. Isaladi le-tuna elinamakhemikhali ezikebheni zesilimo esidliwayo esinamagatsha anamanzi
• 18. Kulayishwe amazambane amazambane amnandi
• 19. Izitshalo ze-Plantain ne-cauliflower hummus
• 20. Amasobho aphuzwayo
• 21. I-trail mix nama-alimondi, ukhokho nibs, namacherry omisiwe
• 22. Ukudla okulula okuhlanganisiwe okungu-30
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Whole30 wuhlelo lwezinsuku ezingama-30 olwenzelwe ukusebenza njengokudla kokuqeda ukukhomba ukuzwela kokudla.

Lolu hlelo luvimbela ushukela, okokunandisa okokuzenzela, ubisi, okusanhlamvu, ubhontshisi, utshwala, nezithasiselo zokudla njenge-carrageenan ne-monosodium glutamate (MSG). Iphinde ikukhuthaze ukudla okulula futhi kunalokho ikhuthaza ukudla kathathu ngosuku.

Kodwa-ke, ukudla okulula kungadingeka kwabanye abantu kulokhu kudla ngenxa yezici ezahlukahlukene, njengezidingo zekhalori namazinga womsebenzi.

Uma uthatha isinqumo sokudla okulula, ungakhetha kusuka kuzinketho ezahlukahlukene ezivunyelwe ze-Whole30.

Nakhu ukudla okulula okungama-22 okulula nokunempilo kohlelo lwe-Whole30.

1. Ama-sandwich we-Apple ne-cashew-butter

Yize amakinati kanye nebhotela lamantongomane kungavunyelwe kuhlelo lwe-Whole30, amanye amantongomane namabhotela wamantongomane avumelekile.

Ibhotela le-cashew ligcwele izakhi ezinjengamafutha aphilile, i-magnesium, i-manganese, ne-copper. Ukunambitheka kwayo okubushelelezi nokunoshukela kuhambisana kahle nama-apula ().

Sabalalisa isipuni esingu-1 (16 amagremu) webhotela le-cashew kumarounds ama-apula ayi-2 asikiwe, uwafake ndawonye, ​​futhi ukujabulele.

2. Amaqanda abhujiswe yi-turmeric

Amaqanda adiliziwe enziwa ngokususa izikhupha zamaqanda abiliswe kanzima, afaka isikhuphasha esiphekiwe nge-mayo, lwesinaphi, uviniga, upelepele nosawoti, bese ubuyisela ingxube kuqanda elimhlophe.

Amaqanda angenalutho angenalutho angukudla okucebile okunamaprotheni, okumnandi, futhi ukwengeza i-turmeric kungakhuphula inani lawo lokudla okunomsoco.

I-Turmeric iqukethe i-curcumin, inhlanganisela ye-polyphenol enemiphumela enamandla ye-antioxidant enganikela ngezinzuzo eziningana zezempilo, kufaka phakathi ukuvuvukala okuncishisiwe ().

Qiniseka ukuthi usebenzisa i-Whole30-compliant mayo nesinaphi ngaphandle koshukela ongeziwe lapho ushaya le recipe elula.

3. Amabhola we-chocolate

Uhlelo olusemthethweni lwe-Whole30 alukhuthazi ukuphatha, noma ngabe lwenziwe ngezithako ezivunyelwe (3).

Kodwa-ke, ngezikhathi ezithile ungazitika ngesidudla esimnandi kodwa esinempilo esenziwe ngezithako ezivunyelwe ze-Whole30 njengezinsuku, ama-cashews, ne-cocoa powder.

Lawa mabhola amandla enza ukwelashwa okufanele futhi ahambisane nohlelo lwe-Whole30.

4. Kuhlume imbewu yamathanga

Imbewu yamathanga ingukudla okuyi-Whole30 okunempilo okunokugcina unelisekile phakathi kokudla.

Amaprotheni aphezulu, amafutha anempilo, i-magnesium, ne-zinc, angahlanganiswa nezinye izithako ezinempilo ze-Whole30, kufaka phakathi izithelo ezomisiwe noma ama-flakes kakhukhunathi, ukuthola isidlo sokugcwalisa.

Imbewu yamathanga ehlwanyelwe iyisinqumo esihle, njengoba inqubo yokuhluma ingakhuphula ukutholakala kwezakhamzimba ezinjengezinc kanye namaprotheni ().

Thenga imbewu yamathanga online.

5. I-avocado hummus enopelepele yensimbi

I-Whole30 ivimbela imidumba efana nama-chickpeas. Noma kunjalo, ungabhaxabula i-hummus engenamnandi usebenzisa i-avocado, ukholifulawa ophekiwe, nezinye izithako ezimbalwa ezinempilo.

Zama le iresiphi ye-avocado hummus bese uyihlanganisa ngepelepele yensimbi noma enye imifino ekhulayo, engeyona isitashi oyithandayo.

6. Whole30 bento box

Amabhokisi e-Bento ayiziqukathi ezihlukaniswe izigaba eziningana, ngasinye esokudla okuhlukile.

Zama ukufaka izinhlobo ezahlukahlukene zokudla okuphelele kwe-Whole30 ebhokisini lakho le-bento ukuze uthole ukudla okulula. Isibonelo, bhanqa iqanda elibiliswe kanzima nemifino esikiwe kanye ne-guacamole - noma isaladi yenkukhu esele namazambane - bese ufaka amapentshisi asikiwe woshukela.

Thenga amabhokisi e-bento e-eco-friendly, angenansimbi engagqwali online.

7. I-Parfait yamathanga kakhukhunathi-yogurt

I-yogurt kakhukhunathi iyi-yogurt ecebile, engenalo ubisi ephezulu enamafutha enempilo.

I-pumpkin purée ihlangana kalula ne-yoghurt kakhukhunathi futhi inikeze umthombo omuhle kakhulu we-carotenoids, onikela ngezakhi ezinamandla zokulwa nokuvuvukala ().

Landela le iresiphi ye-parfait enoshukela, emnandi, kepha qiniseka ukushiya isiraphu ye-maple ne-granola ukuyenza ilingane ne-Whole30.

8. Ubhontshisi wamazambane amnandi one-avocado ecubuziwe

Ubhontshisi wamazambane amnandi kuyindlela enempilo kulabo abafisa indawo evunyelwe yi-Whole30 yesinkwa. Vele ulandele le iresiphi elula.

Le mifino yezimpande ingumthombo omuhle kakhulu wezakhi zomzimba, kufaka phakathi i-fiber, i-carotenoids, ne-vithamini C. Ukuthwebula izingcezu ezincanyana, ezigcotshwe nge-avocado ecubuziwe kwenza inhlanganisela emnandi ngokukhethekile ().

Gcoba ubhontshisi wamazambane amazambane nejusi kalamula, udwi kasawoti wasolwandle, nopelepele obomvu ochotshoziwe ukuze uvuse ukunambitheka kwawo.

9. Amantongomane axubene no-anyanisi noshizi

Amantongomane ahlanganisiwe alayishwa izakhamzimba futhi anikeza umthombo wamaprotheni osuselwa ezitshalweni.

Futhi, ucwaningo lukhombisa ukuthi ukudla amantongomane kungakhuthaza ukulahleka kwesisindo futhi kwandise ukugcwala, kubenze babe yisinqumo esihle kunoma ngubani ozama ukwehlisa isisindo ngokweqile kuhlelo lwe-Whole30 (,,).

Lamantongomane e-chive no-anyanisi ahlanganisiwe aqinisekile ukwanelisa izifiso zakho ezinosawoti futhi enze indawo enhle kakhulu evunyelwe i-Whole30 yamachips.

10. Upelepele ogxishiwe

Upelepele ogxishiwe awenzi nje kuphela ukudla okunempilo kodwa futhi wenza nesinongo esiphundu. Ama-pepper anama-kilojoule amancane futhi alayishwe i-fiber, uvithamini C, i-provitamin A, amavithamini B, ne-potassium ().

Ukuzifaka ngomthombo wamaprotheni njengenhlabathi yenkukhu noma i-turkey kuyindlela enhle yokuqinisekisa ukuthi uhlala ugcwele usuku lonke.

Zama le iresiphi egcwele i-nutrient, i-Whole30-complied stuffed-pepper.

11. Amaqebelengwane abhaka isanqante

Yize amazambane amnandi futhi ajwayelekile ejwayele ukusetshenziselwa ukwenza amafries, izaqathe zenza okunye okuhle kakhulu. Ziqukethe ama-calories ambalwa kanye nama-carbs kunamazambane, ngakho-ke alungele abantu abadla ukudla okuphansi kwe-carb abalandela i-Whole30 (,).

Le iresiphi isebenzisa ufulawa wama-alimondi ophelele we-Whole30 ukudala ama-crispy carrot othosiwe, asebenza njenge-snack enhle kakhulu noma uhlangothi.

12. I-salmon ekheniwe

I-salmon ekheniwe noma ehlanganisiwe ingumthombo ogxilile wamaprotheni nama-anti-inflammatory omega-3 fat. Kwenzela ukudla okunezakhamzimba kubantu abaku-Whole30 abalandela ukudla okubulala izinambuzane (,).

Futhi, kungukudla okugcwalisayo futhi okulula okungajatshulelwa usohambeni.

Thenga imikhiqizo ye-salmon ebanjwe ngokuqinile online.

13. I-Mixed-berry chia pudding

Uma usesimweni sento emnandi kuhlelo lwe-Whole30, i-chia pudding iyindawo enhle yokudla okuphekwe ngoshukela.

Ifayibha, amafutha anempilo, namaprotheni avela embewini ye-chia ahlangana kahle nobumnandi bemvelo bamajikijolo ahlanganisiwe kule iresiphi emnandi.

14. Isaladi ye-Arugula enamatamatisi ashile kanye neqanda elithosiwe

Amasaladi awagcini ngokunotha kwezakhamzimba kuphela kodwa futhi asebenziseka ngezindlela eziningi, okuwenza abe yisinqumo esihle sokudla okulula kwe-Whole30.

I-Arugula iluhlaza okotshani ogcwele ama-antioxidants afana ne-carotenoids, ama-glucosinolates, no-vitamin C ().

Zama ukufaka izinambuzane ezimbalwa ze-arugula eluhlaza ngeqanda elithosiwe notamatisi osikiwe ukuze uthole isidlo esiyingqayizivele.

15. Imijikelezo kabhanana ne-pecan-butter

Ubhanana uyinketho yokugcwalisa bebodwa, kepha ukumatanisa nebhotela le-pecan eligcwele amaprotheni kwakha ukudla okulula.

Ibhotela lePecan liwumthombo omuhle kakhulu wamaprotheni asuselwa ezitshalweni futhi ikakhulukazi aphezulu kuma-manganese, abalulekile ekwenzeni umzimba nokusebenza komzimba. Le minerali ibuye ivikele ukulimala kwamangqamuzana okubangelwa ama-molecule angaqiniseki aziwa ngokuthi ama-radicals amahhala ().

Ukwenza isidlo esihlwabusayo, sika ubhanana ube yimizuliswano, bese uphezulu ngopopayi webhotela le-pecan. Fafaza ama-cacao nibs nge-twist enoshukela, eshokoledi. Ungabanda futhi imizuliswano uma ufisa.

16. Imiqulu yentwasahlobo yeCollard-green-and-chicken

Amaqabunga awugqinsi wemifino ye-collard agcwele amavithamini namaminerali futhi enza indawo enhle yokugoqa okususelwa elayisi kwendabuko yama roll entwasahlobo.

Le recipe igoqa imifino engeyona yesitashi, isifuba senkukhu, kanye ne-sauce engu-Whole30 ehambisana ne-almond-butter in amaqabunga aluhlaza okotshani.

17. Isaladi le-tuna elinamakhemikhali ezikebheni zesilimo esidliwayo esinamagatsha anamanzi

I-Tuna ukukhetha okuhle kokudla okulula kohlelo lwe-Whole30 ngoba igcwele amaprotheni futhi iza ngeziqukathi eziphathwayo.

Isaladi le-tuna elenziwe nge-Whole-approved mayo mayo lisebenza kahle ngesilimo esidliwayo esinamagatsha anamanzi ashubile.

Emsebenzini, mane ubeke ifriji lakho ngezinti ezintsha zesilimo esidliwayo esinamagatsha anamanzi bese ugcina amaphakethe e-tuna edeskini lakho ledeski ukuze uhlale unezithako ezinempilo ezisebenzisekayo.

Thenga amaphakethe we-tuna aqinisekisiwe ku-inthanethi.

18. Kulayishwe amazambane amazambane amnandi

Yize ama-tortilla chips engavunyelwe kuhlelo lwe-Whole30, ungenza isitsha esimnandi se-nacho usebenzisa ubhatata njengesisekelo.

Mane nje uphece amazambane amazambane abhazabhisiwe abhakiwe nge-avocado, upelepele wensimbi, u-anyanisi, nenkukhu eshisiwe noma egayiwe, bese ubhaka ku-400 ° F (205 ° C) imizuzu engu-15-20, noma ulandele iresiphi efana nalena. Njengoba iresiphi ikhombisa, ungasebenzisa ushizi we-vegan ukuthola inguqulo ephelele ye-Whole30.

19. Izitshalo ze-Plantain ne-cauliflower hummus

Ama-Plantain, abizwa nangokuthi ubhanana wokupheka, ayizithelo ezinesitashi esinokunambitheka okungathathi hlangothi, okwenza kube ukukhetha okuhle kulabo abadla ukudla okungenamabele njenge-Whole30. Ngaphezu kwalokho, zingenziwa zibe ngamachips futhi zibhangqwe kahle ngamadiphu amnandi njenge-hummus.

Njengoba amachips athengwe esitolo anoma iluphi uhlobo angavunyelwe kuhlelo lwe-Whole30, kufanele uzenzele owakho ama-plantain chips ekuqaleni.

Landela le iresiphi elula bese ubhangqa umkhiqizo oqediwe nale hummus eyi-Whole30-friendly, cauliflower-based hummus.

20. Amasobho aphuzwayo

Amasobho wemifino uwukudla okugcwalisayo kuhlelo lwe-Whole30 futhi angathengwa kusengaphambilini kungaba ku-inthanethi noma ezitolo ezikhethekile zokudla.

IMedlie ingumkhiqizo wesobho ophuzwayo owenza iziphuzo ezahlukahlukene ezivunyelwe i-Whole30, kufaka phakathi ama-flavour afana ne-kale-avocado, isanqante-ginger-turmeric, ne-beet-orange-basil.

Thenga amanye amasobho angama-Whole30-friendly kanye namathambo we-bone online.

21. I-trail mix nama-alimondi, ukhokho nibs, namacherry omisiwe

Esinye sezidlo ezilula futhi eziguquguqukayo kunazo zonke ongazenza ohlelweni lwe-Whole30 ukuxubana okwenziwe ngomzila.

Ama-alimondi, ama-cherries, nama-cocoo nibs yizithako ezinomsoco ezinikeza umcebo wamavithamini, amaminerali kanye nama-antioxidants.

Yize ushokoledi uvinjelwe ku-Whole30, ama-cocoo nibs angangezwa ekudleni nasekudleni kokunambitheka okunothile, okunoshukela ngaphandle koshukela ongeziwe. Futhi, lo mkhiqizo wecocoa ugcwele i-magnesium ne-flavonoid antioxidants (,).

22. Ukudla okulula okuhlanganisiwe okungu-30

Kuwebhusayithi ye-Whole30, isigaba esisizayo sibala ukudla kwangaphambi kwesikhathi okuvunyelwe lapho ungenalo ithuba lokwenza ukudla okulula okuzenzela.

Ezinye izinto ezikulolu hlu zifaka:

• Izinduku zenyama ezondliwe ngotshani
• Imigoqo yenkukhu yamahhala e-DNX
• Tio gazpacho
• I-SeaSnax yosiwe ukudla okotshani basolwandle

Khumbula ukuthi ukudla okulula, okuvunyelwe yi-Whole30 njengamaqanda abilisiwe, amantongomane ahlanganisiwe, izithelo, noma i-trail mix nakho kungatholakala ezitolo ezitholakala kalula.

Okubalulekile

Yize ukudla okulula kunganconyiwe kuhlelo lwe-Whole30, abanye abantu bangakhetha ukudla okulula ngezizathu ezahlukahlukene.

Ukudla okujwayelekile kokudla okulula njengamabha we-granola, ama-chips namantongomane kuvinjelwe ku-Whole30, kepha izinhlobo ezahlukene zokudla okulula okumnandi, okungu-Whole30 kungalungiswa kalula ekhaya noma kuthengwe.

Ukuxuba umzila, isobho eliphuzwayo, imiqulu yasentwasahlobo, amaqanda adicilelwe phansi, imbewu yamathanga ehlumayo, kanye namapharaji kakhukhunathi nama-yogurt kumane nje kungukudla okulula ongakujabulela kuhlelo lwe-Whole30.