22 Zvakareruka uye zvine hutano Zvakakwana makumi matatu

Zvemukati

• 1. Apple uye cashew-butter sandwiches
• 2. Turmeric yakashatisa mazai
• 3. Mabhora esokoreti emagetsi
• 4. Yakamera mbeu yemanhanga
• 5. Avocado hummus nebhero mhiripiri
• 6. Whole30 bento bhokisi
• 7. Kokonati-yogati manhanga parfait
• 8. Chingwa chinotapira-mbatatisi ine avocado yakachekwa
• 9. Hanyanisi-uye-chive yakasanganiswa nzungu
• 10. Dzakabikwa mhiripiri
• 11. Baked karoti fries
• 12. Salmoni yemumagaba
• 13. Musanganiswa-bheri chia pudding
• 14. Arugula saladi ine sundried madomasi nezai rakakangwa
• 15. Banana uye pecan-butter kutenderera
• 16. Collard-green-uye-huku chitubu chinotenderera
• 17. Creamy tuna saladi pane celery magwa
• 18. Yakatakura mbambaira-yakanaka
• 19. Plantain machipisi neholiflower hummus
• 20. Kugadzirira masobho anonwa
• 21. Nzira inosanganiswa nemaamondi, macacao nibs, uye ma cherries akaomeswa
• 22. Whole30-inoenderana mumapaketi ezvikafu
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Yese30 chirongwa chemazuva makumi matatu chinoreva kushanda sekudya kwekubvisa kuona kunetseka kwekudya.

Chirongwa ichi chinorambidza kuwedzera shuga, zvekutapira zvekugadzira, dairy, zviyo, bhinzi, doro, uye zvinowedzerwa chikafu senge carrageenan uye monosodium glutamate (MSG). Iyo zvakare inoodza moyo yekudyiwa uye pachinzvimbo inokurudzira kudya katatu pazuva.

Nekudaro, kutonhorera kunogona kudikanwa kune vamwe vanhu pane chikafu ichi nekuda kwezvakasiyana zvinhu, senge zvinodiwa nekoriori uye nhanho dzezviitiko.

Kana iwe ukafunga kusarudza kunwa, iwe unogona kusarudza kubva kwakasiyana siyana kweYese30-inogamuchirwa sarudzo.

Heano makumi maviri nemaviri akareruka uye ane hutano zvechikafu cheYese30 chirongwa.

1. Apple uye cashew-butter sandwiches

Kunyangwe nzungu uye nzungu ruomba zvisingabvumirwe pachirongwa cheWese30, mamwe marimu nenzungu mabutiri ari.

Cashew batare inotakurwa nezvinovaka muviri semafuta ane hutano, magnesium, manganese, uye mhangura. Yake yakatetepa, inotapira inonaka zvakanaka nemaapuro ().

Paridza 1 punipuni (16 magiramu) ecashew butter pane 2 akachekwa maapuro kutenderera, sadzai pamwe chete, uye munakirwe.

2. Turmeric yakashatisa mazai

Mazai akashatiswa anogadzirwa nekubvisa yolks yemazai akaomeswa-kubikwa, achimonyora yakabikwa yolk nemayo, mustard, vhiniga, mhiripiri, uye munyu, wozoisa musanganiswa zvakare muzai chena.

Mazai akasviba akasviba ane mapuroteni-akapfuma, chikafu chinonaka, uye kuwedzera turmeric kunogona kukwidziridza kukosha kwavo kwehutano zvakanyanya.

Turmeric ine curcumin, polyphenol komputa ine simba antioxidant mhedzisiro iyo inogona kupa akati wandei mabhenefiti ehutano, kusanganisira kudzikisira kuzvimba ().

Ive neshuwa yekushandisa Whole30-inoenderana mayo nemasitadhi isina shuga yakawedzerwa paunenge uchirova iyi iripi nyore.

3. Mabhora esokoreti emagetsi

Iyo yepamutemo Whole30 chirongwa chinoodza moyo kubata, kunyangwe kana zvikagadzirwa nemidziyo yakatenderwa (3).

Nekudaro, iwe dzimwe nguva unogona kunwa mune inotapira asi ine chikafu chinonaka chakagadzirwa kubva kuWese30-inogamuchirwa zvigadzirwa senge mazuva, makashewu, uye cocoa poda.

Aya mabhora esimba anogadzira zvakakwana uye anoenderana nechirongwa cheWese30.

4. Yakamera mbeu yemanhanga

Nhanga mbeu inovaka muviri Yese30 snack iyo inogona kukuchengetedza iwe kugutsikana pakati pekudya.

Yakakwira mapuroteni, mafuta ane hutano, magnesium, uye zinc, anogona kusanganiswa nezvimwe zvine hutano Whole30 zvigadzirwa, kusanganisira michero yakaomeswa kana coconut flakes, yekuzadza chikafu.

Mbeu dzemanhanga dzakatumbuka isarudzo yakangwara, sezvo nzira yekumera inogona kuwedzera kuwanikwa kwehutano senge zinc neprotein ().

Tenga mbeu yemanhanga online.

5. Avocado hummus nebhero mhiripiri

Yese30 inorambidza nyemba senge nhokwe. Zvakadaro, iwe unogona kurova chinonaka chickpea-isina hummus uchishandisa avocados, yakabikwa kolifulawa, uye zvimwe zvishoma zvine hutano zvigadzirwa.

Edza iyi avocado hummus recipe uye uibatanidze nebhero pepper kana chero ipi zvayo yakaoma, isiri yemashizha yemiti yako yaunosarudza.

6. Whole30 bento bhokisi

Bento mabhokisi ane midziyo yakakamurwa kuita zvikamu zvinoverengeka, chimwe nechimwe chiri cheimwe dhishi.

Edza kusanganisira zvakasiyana siyana zveWese30 zvekudya mubhokisi rako rebhokisi kuti uwane moyo unonaka. Semuenzaniso, sanganisa zai rakabikwa rakaomeswa nemuriwo wakachekwa uye guacamole - kana sara yehuku saradhi ine mbatatisi - uye wedzera mapeche akachekwa e dessert.

Tenga mabhokisi eeco-anoshamwaridzika, esimbi-yesimbi bento online.

7. Kokonati-yogati manhanga parfait

Kokonati yogati ipfuma, isina mukaka-isina yogati yakakwira mumafuta ane hutano.

Pumpkin purée inosangana zvirinyore nekokonati yogati uye inopa yakanakisa sosi ye carotenoids, iyo inopa yakasimba antioxidant uye anti-kupisa zvivakwa ().

Tevedza ino kamukira yeakafuta, inonaka parfait, asi ita shuwa kusiya maple syrup uye granola kuti ikwane rese30.

8. Chingwa chinotapira-mbatatisi ine avocado yakachekwa

Chingwa chinotapira-mbatatisi inzira ine hutano kune avo vanoshuvira chinomiririrwa nechingwa chinokwana30. Ingo tevera iyi iripi yakapusa.

Midzi yemuriwo iyi sosi yakanaka kwazvo yezvinhu zvinovaka muviri, zvinosanganisira fiber, carotenoids, uye vhitamini C. Kudhonza matete, zvimedu zvakabikwa zvine avocado yakakwizwa zvinoita musanganiswa unonaka ().

Dhonza mbiriso inotapira-mbatatisi ine muto wemonimu, dash yegungwa munyu, uye mhiripiri tsvuku yakapwanyika kuti ikwirise kunaka kwayo.

9. Hanyanisi-uye-chive yakasanganiswa nzungu

Miti yakasanganiswa inotakurwa nezvinovaka muviri uye inopa chirimwa-chakavakirwa sosi yeprotein.

Uyezve, kutsvagisa kunoratidza kuti kunwa nzungu kunogona kukurudzira kuonda uye kuwedzera kuzara, kuchivaita sarudzo huru kune chero munhu ari kuyedza kubvisa huremu hwakawandisa pachirongwa cheWese30 (,,).

Aya chive-uye-hanyanisi nzungu dzakasanganiswa zvine chokwadi chekugutsa zvishuwo zvako zvine munyu uye unoita yakanakisa Whole30-inogamuchirwa kutsiva machipisi.

10. Dzakabikwa mhiripiri

Mhiripiri yakakodzwa haigadzise chete chikafu chine hutano asiwo chikafu chinonaka. Mhiripiri yakaderera macalorie uye akatakurwa nefibre, vitamini C, provitamin A, B mavitamini, uye potasium ().

Kuzvimisikidza neprotein sosi sevhu yehuku kana turkey inzira yakanaka yekuona kuti unogara wakazara zuva rese.

Edza iyi inovaka-yakazara, yakazara30-inoenderana yakapetwa-mhiripiri recipe.

11. Baked karoti fries

Kunyangwe mbatatisi uye dzakajairika mbatatisi zvinowanzo shandiswa kugadzira fries, karoti anoita imwe yakanakisa imwe. Iwo ane mashoma macalorie uye carbs kupfuura mbatatisi, saka iwo akanaka kune vanhu pane yakaderera carb kudya kunotevera Whole30 (,).

Iyi recipe inoshandisa Whole30-inoshamwaridzana neupfu hwemaarmond kuti igadzire imwe crispy karoti fries, iyo inoshanda seyakanakisa tudyo kana parutivi.

12. Salmoni yemumagaba

Makedheni kana akaiswa saumoni inzvimbo yakasimbiswa yeprotini uye inorwisa-kupisa omega-3 mafuta. Inoita chikafu chinopa hutano kune vanhu paWese30 vanoteera chikafu chepescatarian (,).

Uyezve, chikafu chekuzadza uye chakaringana chinogona kunakirwa uchienda.

Tenga zvigadzirwa zvesaumoni zvakachengetedzwa online.

13. Musanganiswa-bheri chia pudding

Paunenge uri mumood yechinhu chinotapira pane iyo Yese30 chirongwa, chia pudding ndiyo yakanaka chinotsiva cheshuga-yakatakura kubata.

Iyo faibha, mafuta ane hutano, uye mapuroteni kubva kumbeu dzechia dzinoenderana zvakanaka nekutapira kwechisikigo kwemabriji akasanganiswa mune ino inonaka recipe.

14. Arugula saladi ine sundried madomasi nezai rakakangwa

Saladi haingori yakapfuma mune zvinovaka muviri asi zvakare inochinja-chinja, ichivaita sarudzo yakasarudzika yehutano hwakakwana Whole30.

Arugula igwenzi rine mashizha rakazara nema antioxidants kunge carotenoids, glucosinolates, uye vhitamini C ().

Edza kubvarura mashoma mashoma earugula mbishi neai rakakangwa uye madomasi akasvinwa echingwa chakasiyana.

15. Banana uye pecan-butter kutenderera

Bhanana isarudzo yekuzadza vega, asi kuibatanidza nemapuroteni-akazara pecan butter kunogadzira inonaka.

Pecan butter is a great source of plant-based protein uye kunyanya yakakwira mumanganese, iyo yakakosha mukugadzirisa muviri uye immune system. Ichi chicherwa chinodzivirirawo kukuvara kwemaseru kunokonzerwa nema mamorekuru asina kugadzikana anozivikanwa semahara radicals ().

Kuti uite chikafu chinonaka, sanisa bhanana mumatanho, uye kumusoro nedhora repecan butter. Fukidza necacao nibs kune yakasviba, chocolatey twist. Iwe unogona zvakare kufefetedza maround kana iwe uchida.

16. Collard-green-uye-huku chitubu chinotenderera

Mashizha makobvu emacolorard magidhi akazara nemavitamini uye mamineral uye anoita chinzvimbo chikuru chetsika-mupunga-wakavakirwa kuputira kwematsutso rolls.

Iyi kamukira inotenderera isiri-starchy veggies, huku zamu, uye Whole30-inoenderana almond-butter muto mumakora-girini mashizha.

17. Creamy tuna saladi pane celery magwa

Tuna isarudzo huru yekudyiwa kwechirongwa cheWese30 nekuti yakazara nemapuroteni uye inouya mumidziyo inotakurika.

Tuna saladi yakagadzirwa neiyo Whole30-inogamuchirwa mayo inoshanda mushe neyakaomeswa celery.

Kubasa, ingo isa firiji yako nematanda matsva eryryry uye chengeta mapaketi etuna mune yako tafura yedhirowa kuitira kuti ugare uine zvigadzirwa zvine hutano zvinobatsira.

Tenga zvekusimudzira-zvinosimbiswa tuna mapaketi online.

18. Yakatakura mbambaira-yakanaka

Kunyangwe tortilla machipisi isingabvumidzwe pachirongwa cheWese30, unogona kugadzira chinonaka nacho uchishandisa ndiro inotapira sehwaro.

Ingori kumusoro zvakapetwa zvakapetwa, zvakabikwa zvinotapira-mbatatisi pamwe neavocado, bhero mhiripiri, hanyanisi, uye huku yakakangwa kana yevhu, wozobika pa400 ° F (205 ° C) kwemaminetsi gumi nemashanu, kana kutevedzera nzira yakaita seiyi. Sezvinoratidzwa neresipi, unogona kushandisa vegan chizi yeiyo yakazara Whole30 vhezheni.

19. Plantain machipisi neholiflower hummus

Midzi yekudyara, iyo inonziwo yekubika mabhanana, michero ine starch ine tambo isina kwayakarerekera, ichivaita sarudzo yakanaka kune avo vari pazvikafu zvisina zviyo seYese30. Chii chimwezve, ivo vanogona kugadzirwa kuita machipisi uye vaviri zvakabatana pamwe nekunakirwa madhipi senge hummus.

Sezvitoro-zvakatengwa machipisi emhando ipi neipi asingatenderwe pachirongwa cheWese30, iwe unofanirwa kugadzira yako pachako mapaini echips kubva pakutanga.

Tevera iri nyore nzira uye ubatanidze chigadzirwa chakapedzwa neiyi Whole30-inoshamwaridzika, yekoliflower-based hummus.

20. Kugadzirira masobho anonwa

Sopu yemuriwo idhodhi yekuzadza pachirongwa cheWese30 uye inogona kutengwa isati yave online kana kune ezvitoro zvezvitoro.

Medlie chinwiwa chinwiwa sopu iyo inogadzira akasiyana siyana eWe30-inogamuchirwa veggie zvinwiwa, kusanganisira zvinwiwa senge kare-avocado, karoti-ginger-turmeric, uye beet-orenji-basil.

Tenga mamwe ese makumi matatu-ane hushamwari masobho uye mapfupa broth online.

21. Nzira inosanganiswa nemaamondi, macacao nibs, uye ma cherries akaomeswa

Chimwe chezvinhu zvakapusa uye zvakapusa zvekudya zvekudya zvekuita pane iyo Yese30 chirongwa inzira yekugadzira musanganiswa.

Maamondi, cherries, uye macacao nibs zvinopa hutano-dense zvigadzirwa zvinopa hupfumi hwevhitamini, zvicherwa, uye antioxidants.

Kunyangwe chokoreti isiri pamiganhu paWese30, macacao nibs anogona kuwedzerwa kuzvikafu zvekudya uye chikafu chevapfumi, chokoreti flavour isina shuga yakawedzerwa. Uyezve, ichi cocoa chigadzirwa chakazara ne magnesium uye flavonoid antioxidants (,).

22. Whole30-inoenderana mumapaketi ezvikafu

Pawebsite yeAll30, chikamu chinobatsira chinonyora zvekudya zvekutanga zvinotenderwa kana iwe usina mukana wekugadzira zvekudya zvekuzvigadzirira.

Zvimwe zvinhu pane izvi zvinyorwa zvinosanganisira:

• Inopwanya huswa hwakadyiwa nyama tsvimbo
• DNX yemahara-renji yehuku mabara
• Tio gazpacho
• SeaSnax yakakangwa shato yegungwa

Rangarira kuti zvakapusa, Whole30-inogamuchirwa svutugadzike semazai akaomeswa-akabikwa, nzungu dzakasanganiswa, michero, kana musanganiswa wenzira inogona kuwanikwawo pazvitoro zviri nyore.

Chinokosha

Kunyangwe kutora zvekudya kusingakurudzirwe pachirongwa cheWese30, vamwe vanhu vanogona kusarudza kunwa nekuda kwezvikonzero zvakasiyana.

Chaiwo zvekudya zvekudya senge granola mabara, machipisi, uye nzungu zvakarambidzwa paWese30, asi zvakasiyana-siyana zvinonaka, Zvese-zvine hushamwari zvidyiwa zvinogona kugadzirirwa zviri nyore kumba kana kutengwa.

Trail musanganiswa, zvinwiwa masobho, matsime mabhanzi, akatsauka mazai, yakamera mbeu yemanhanga, uye coconut-yoghurt parfaits ingori mashoma ezvikafu zvekudya zvaunogona kunakidzwa pachirongwa cheWese30.