22 Zosavuta komanso Zathanzi Zonse 30

Zamkati

• 1. Masangweji a Apple ndi cashew-butter
• 2. Mazira opunduka a turmeric
• 3. Mipira yamphamvu ya chokoleti
• 4. Anamera mbewu dzungu
• 5. Malo otsekemera ndi tsabola belu
• 6. Bokosi lonse la 30 bento
• 7. Parfait ya maungu a coconut-yogurt
• 8. Chotupitsa cha mbatata lokhala ndi peyala yosenda
• 9. Anyezi ndi chive mtedza wosakaniza
• 10. tsabola modzaza
• 11. Zakudya zophika karoti
• 12. nsomba zamzitini
• 13. Mabulosi osakaniza a chia pudding
• 14. Arugula saladi wokhala ndi tomato wokazinga ndi dzira lokazinga
• 15. Kuzungulira kwa banana ndi pecan-butter
• 16. Masikono a Collard-green-and-chicken
• 17. Creamy tuna saladi pa mabwato a udzu winawake
• 18. Yodzaza ndi mbatata
• 19. Chomera chomera ndi kolifulawa hummus
• 20. Msuzi womwa kale
• 21. Njira yosakanikirana ndi maamondi, cocoa nibs, ndi yamatcheri owuma
• 22. Zakudya zokwanira 30 zotsata
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Whole30 ndi pulogalamu yamasiku 30 yomwe imayenera kukhala ngati zakudya zothetsera mavuto kuti azindikire zomwe zimakhudza chakudya.

Pulogalamuyi inaletsa shuga, zotsekemera zopangira, mkaka, tirigu, nyemba, mowa, ndi zowonjezera zakudya monga carrageenan ndi monosodium glutamate (MSG). Zimalepheretsanso kumwa zokhwasula-khwasula ndipo m'malo mwake zimalimbikitsa kudya katatu patsiku.

Komabe, kuwotcha thukuta kumatha kukhala kofunikira kwa anthu ena pachakudyachi chifukwa cha zinthu zosiyanasiyana, monga zofunikira za kalori ndi magwiridwe antchito.

Ngati mungaganize zokhwasula-khwasula, mutha kusankha pamitundu ingapo yovomerezeka ndi 30.

Nazi zokhwasula-khwasula 22 zosavuta komanso zopatsa thanzi pulogalamu ya Whole30.

1. Masangweji a Apple ndi cashew-butter

Ngakhale mtedza ndi mafuta a chiponde siziloledwa pa pulogalamu ya Whole30, mtedza wina ndi mabotolo a mtedza ndiwo.

Cashew batala amadzaza ndi michere monga mafuta athanzi, magnesium, manganese, ndi mkuwa. Mawonekedwe ake osalala, okoma bwino ndi maapulo ().

Gawani supuni imodzi (16 magalamu) a batala wa cashew pazitsulo ziwiri za apulo, kagaweni pamodzi, ndikusangalala.

2. Mazira opunduka a turmeric

Mazira osokonekera amapangidwa pochotsa mazira a mazira ophika kwambiri, ndikupaka yolk yophika ndi mayo, mpiru, viniga, tsabola, ndi mchere, kenako ndikubwezeretsanso dzira loyera.

Mazira osasunthika opanda mchere ndi chakudya chambiri chodya zomanga thupi, chokoma, ndikuwonjezera turmeric kumatha kukulitsa thanzi lawo.

Turmeric imakhala ndi curcumin, cholumikizira cha polyphenol chokhala ndi zotsatira zamphamvu za antioxidant zomwe zimatha kupindulitsa zingapo, kuphatikiza kuchepa kwa kutupa ().

Onetsetsani kuti mukugwiritsa ntchito mayo ndi mpiru ya Whole30 yovomerezeka popanda shuga wowonjezerapo mukamakwapula Chinsinsi chophwekachi.

3. Mipira yamphamvu ya chokoleti

Dongosolo la Whole30 limalepheretsa kuchitira ena, ngakhale atapangidwa ndi zinthu zovomerezeka (3).

Komabe, nthawi zina mumatha kudya zakudya zokoma koma zopatsa thanzi zopangidwa ndi zinthu zosavomerezeka ndi Whole30 monga masiku, ma shewe, ndi ufa wa cocoa.

Mipira yamphamvu iyi imathandizira bwino ndikutsatira pulogalamu ya Whole30.

4. Anamera mbewu dzungu

Mbeu zamatungu ndi chakudya chopatsa thanzi cha Whole30 chomwe chingakupangitseni kukhala osangalala mukamadya.

Mapuloteni ambiri, mafuta athanzi, magnesium, ndi zinc, amatha kuphatikizidwa ndi zinthu zina zathanzi za Whole30, kuphatikiza zipatso zouma kapena zonunkhira za coconut, kuti azidzaza.

Mbeu zamasamba zamasamba ndizosankha mwanzeru, chifukwa momwe zimamera zimakulitsa kupezeka kwa michere monga zinc ndi protein ().

Gulani mbewu zamatungu pa intaneti.

5. Malo otsekemera ndi tsabola belu

Yonse 30 yaletsa nyemba ngati nsawawa. Komabe, mutha kukwapula nyerere yopanda chickpea pogwiritsa ntchito ma avocado, kolifulawa wophika, ndi zina zingapo zopatsa thanzi.

Yesani chinsinsi cha avocado hummus ichi ndikuchiyika ndi tsabola wa belu kapena masamba ena aliwonse okhwima, osakhala wowuma.

6. Bokosi lonse la 30 bento

Mabokosi a Bento ali ndi zotengera zomwe zidagawika m'magawo angapo, lililonse limakhala la mbale ina.

Yesani kuphatikiza zakudya zosiyanasiyana za Whole30 mubokosi lanu la bento kuti mudye pang'ono. Mwachitsanzo, pezani dzira lophika kwambiri ndi masamba osenda ndi guacamole - kapena saladi wa nkhuku wotsalira ndi mbatata - ndipo onjezerani mapichesi osakaniza a mchere.

Gulani mabokosi a eco-friendly osapanga dzimbiri pa intaneti.

7. Parfait ya maungu a coconut-yogurt

Yogati ya kokonati ndi yogurt wopanda, wopanda mkaka wokhala ndi mafuta athanzi.

Mafuta a dzungu amaphatikizana mosavuta ndi yogati ya kokonati ndipo amapereka gwero labwino kwambiri la carotenoids, lomwe limapereka mphamvu zamankhwala zotsutsana ndi zotupa ().

Tsatirani Chinsinsi ichi cha zonunkhira zokoma, zokoma, koma onetsetsani kuti mwasiya madzi a mapulo ndi granola kuti ikwaniritse Whole30.

8. Chotupitsa cha mbatata lokhala ndi peyala yosenda

Chotupitsa cha mbatata ndi njira yabwino kwa iwo amene akulakalaka chakudya chovomerezeka ndi 30. Ingotsatirani Chinsinsi chosavuta ichi.

Msuzi wamasambawu ndi gwero labwino kwambiri la michere, kuphatikizapo fiber, carotenoids, ndi vitamini C. Kuthira mopyapyala, magawo ofufumitsa ndi avocado wosenda kumapangitsanso kuphatikiza kokoma ().

Thirani chotupitsa cha mbatata ndi madzi a mandimu, mchere wambiri wam'nyanja, ndi tsabola wofiira wosweka kuti uwonjeze kukoma kwake.

9. Anyezi ndi chive mtedza wosakaniza

Mtedza wosakanikirana umadzaza ndi michere ndipo umapatsa zomanga thupi chomera.

Kuphatikiza apo, kafukufuku akuwonetsa kuti kuwotcha mtedza kumatha kulimbikitsa kuwonda ndikuwonjezera kudzaza, kuwapangitsa kukhala chisankho chabwino kwa aliyense amene akufuna kuchepetsa kulemera kwa dongosolo lonse la30 (,,).

Mtedza wosakanizidwa wa chive ndi anyezi umakwaniritsa zokhumba zanu zamchere ndikupanga cholowa m'malo mwa tchipisi tomwe timavomereza.

10. tsabola modzaza

Tsabola wokutidwa samangopanga chakudya chopatsa thanzi komanso chotupitsa. Tsabola amakhala ndi ma calories ochepa ndipo amakhala ndi fiber, vitamini C, mavitamini A, vitamini B, ndi potaziyamu ().

Kuwapaka ndi puloteni ngati nkhuku kapena nkhuku ndi njira yabwino kwambiri yotsimikizira kuti mukukhalabe okhutira tsiku lonse.

Yesani Chinsinsi chodzaza ndi mchere wothira tsabola 30.

11. Zakudya zophika karoti

Ngakhale mbatata zokoma ndimakonda kugwiritsa ntchito popanga batala, kaloti amapanga njira yabwino kwambiri. Amakhala ndi ma calories ochepa komanso ma carbs ochepa kuposa mbatata, chifukwa chake ndiabwino kwa anthu omwe amadya zakudya zochepa za carb kutsatira Whole30 (,).

Chinsinsichi chimagwiritsa ntchito ufa wa amondi wokwanira 30 kuti apange ma batala owonjezera a karoti, omwe amakhala ngati chotupitsa kapena mbali yabwino.

12. nsomba zamzitini

Salimoni wamzitini kapena wamatumba ndimomwe amapangira mafuta omega-3 oundana. Amapanga chakudya chopatsa thanzi kwa anthu omwe ali pa Whole30 omwe amatsata zakudya zoperewera (,).

Kuphatikiza apo, ndichakudya chodzaza ndi chosavuta chomwe mungasangalale nacho popita.

Gulani zinthu zogulitsidwa bwino za salmon pa intaneti.

13. Mabulosi osakaniza a chia pudding

Mukakhala ndi malingaliro azinthu zokoma pa pulani ya Whole30, chia pudding ndi choloweza mmalo mwazabwino zodzaza ndi shuga.

Mitambo, mafuta abwinobwino, ndi mapuloteni ochokera ku mbewu za chia amaphatikizana bwino kwambiri ndi kukoma kwachilengedwe kwa zipatso zosakanizika munjira yokomayi.

14. Arugula saladi wokhala ndi tomato wokazinga ndi dzira lokazinga

Masaladi samangokhala ndi michere yambiri komanso amagwiritsidwa ntchito mosiyanasiyana, kuwapangitsa kukhala chisankho chabwino pazakudya zopatsa thanzi za Whole30.

Arugula ndi masamba obiriwira omwe amakhala ndi antioxidants monga carotenoids, glucosinolates, ndi vitamini C ().

Yesetsani kudula arugula yaiwisi pang'ono ndi dzira lokazinga ndi tomato wokazinga kuti mukhale ndi chakudya chokwanira.

15. Kuzungulira kwa banana ndi pecan-butter

Nthochi ndizodzisankhira zokha, koma kuziphatikiza ndi batala wokhala ndi mapuloteni zimapanga chotupitsa.

Mafuta a pean ndi gwero labwino kwambiri la mapuloteni opangidwa ndi mbewu makamaka mu manganese, omwe amafunikira kagayidwe kake ndi chitetezo chamthupi. Mcherewu umatetezanso kuwonongeka kwa ma cell komwe kumayambitsidwa ndi mamolekyulu osakhazikika omwe amadziwika kuti ma radicals aulere ().

Kuti mupange chotupitsa chokoma, dulani nthochi mozungulira, kenako pamwamba ndi chidole cha mafuta a pecan. Fukani ndi cacao nibs kuti musokoneze, musinthe chokoleti. Muthanso kuziziritsa mozungulira ngati mukufuna.

16. Masikono a Collard-green-and-chicken

Masamba akuda a masamba a kolala amadzaza mavitamini ndi mchere ndipo amasintha kwambiri zokutira za mpunga pazoyambira masika.

Chinsinsichi chimapukutira zitsamba zosakhala zowuma, mawere a nkhuku, ndi msuzi wa batala wa almond wa batala 30 womwe umakhala wobiriwira.

17. Creamy tuna saladi pa mabwato a udzu winawake

Tuna ndichakudya chabwino chotsekemera cha pulogalamu ya Whole30 chifukwa chodzaza ndi mapuloteni ndipo chimabwera muzotengera zonyamula.

Saladi ya tuna yopangidwa ndi mayo yovomerezeka yonse ya30 imagwira ntchito bwino ndi udzu winawake wambiri.

Kuntchito, ingosungani firiji yanu ndi timitengo tatsopano tosungunulira udzu winawake ndikusunga mapaketi a tuna mu kabuku kanu kuti nthawi zonse muzikhala ndi zosakaniza zathanzi.

Gulani mapaketi a tuna otetezedwa pa intaneti.

18. Yodzaza ndi mbatata

Ngakhale tchipisi cha tortilla siloledwa pa pulogalamu ya Whole30, mutha kupanga mbale yokometsera nacho pogwiritsa ntchito mbatata ngati maziko.

Ingokhalani pamwamba pochepetsedwa, mbatata zophika ndi avocado, tsabola belu, anyezi, ndi nkhuku yophika kapena yophika, kenako kuphika pa 400 ° F (205 ° C) kwa mphindi 15-20, kapena tsatirani njira ngati iyi. Monga momwe mfundoyi ikunenera, mutha kugwiritsa ntchito tchizi wosadyeratu zanyama zilizonse kuti muthe kugwiritsa ntchito mtundu wonse wa Whole30.

19. Chomera chomera ndi kolifulawa hummus

Zomera, zotchedwanso nthochi zophika, ndi zipatso zowuma mosavutikira, zomwe zimawapangitsa kukhala chisankho chabwino kwa iwo omwe alibe zakudya zopanda tirigu monga Whole30. Kuphatikiza apo, amatha kupangidwa tchipisi ndikuphatikizana bwino ndimapaipi abwino ngati hummus.

Popeza tchipisi cha mtundu uliwonse sitiloledwa pa pulogalamu ya Whole30, muyenera kupanga tchipisi tanu tokha kuyambira pachiyambi.

Tsatirani njira yosavuta iyi ndikuphatikizira zomwe zatsirizidwa ndi hummus ya Whole30-friendly, kolifulawa.

20. Msuzi womwa kale

Msuzi wamasamba ndi chotukuka chodzaza pulogalamu ya Whole30 ndipo itha kugulidwa koyambirira kaya pa intaneti kapena m'malo ogulitsira apadera.

Medlie ndi msuzi womwa bwino womwe umapanga zakumwa zingapo za veggie za Whole30, kuphatikiza zonunkhira monga kale-avocado, karoti-ginger-turmeric, ndi beet-orange-basil.

Sakani ma supu ena ochepera okwanira 30 ndi broth broth pa intaneti.

21. Njira yosakanikirana ndi maamondi, cocoa nibs, ndi yamatcheri owuma

Chimodzi mwazosavuta zokhwasula-khwasula komanso zosunthika kwambiri zomwe mungapangire pa dongosolo lonse la30 ndizosakaniza zopangira.

Maamondi, yamatcheri, ndi ma cocoa nibs ndizopangira zowonjezera zomwe zimapatsa mavitamini, michere, ndi ma antioxidants.

Ngakhale chokoleti sichiloledwa pa Whole30, cocoa nibs imatha kuwonjezeredwa pazakudya zopanda chakudya komanso chakudya chokometsera, chokoleti chopanda shuga wowonjezera. Kuphatikiza apo, cocoa chimadzaza ndi magnesium ndi flavonoid antioxidants (,).

22. Zakudya zokwanira 30 zotsata

Patsamba la Whole30, gawo lothandiza limatchula zakudya zopangidwa kale zomwe zimaloledwa mukakhala kuti mulibe mwayi wopanga zokhazokha.

Zinthu zina pamndandandawu ndi izi:

• Chomps ndodo zodyetsedwa ndi udzu
• Zotengera za nkhuku za DNX zaulere
• Tio gazpacho
• SeaSnax yokazinga zokometsera zam'nyanja

Kumbukirani kuti zokhwasula-khwasu zovomerezedwa ndi Whole30 monga mazira owira mwakhama, mtedza wosakanikirana, zipatso, kapena njira zosakanikirana zimapezekanso m'malo ogulitsira ambiri.

Mfundo yofunika

Ngakhale kutsekemera sikunakonzedwe pa pulogalamu ya Whole30, anthu ena amatha kusankha zakumwa zoziziritsa kukhosi pazifukwa zosiyanasiyana.

Zakudya zokhwasula-khwasula monga mabala a granola, tchipisi, ndi mtedza ndizoletsedwa pa Whole30, koma zakudya zosiyanasiyana zokoma, zokoma za Whole30 zitha kupangidwa mosavuta kunyumba kapena kugula.

Kusakanikirana kwa njira, msuzi womwa, masikono a masika, mazira osokonekera, nthanga za maungu, ndi mapira a kokonati-yogurt ndi zakudya zochepa chabe zomwe mungasangalale nazo pulogalamu ya Whole30.