22 E bonolo ebile e phetse hantle

Litaba

• 1. Li-sandwich tsa Apple le cashew-butter
• 2. Mahe a thetsoang ke maqhubu
• 3. Libolo tsa matla a tsokolate
• 4. Peō ea mokopu e melang
• 5. Humusara hummus e nang le pelepele ea tšepe
• 6. Whole30 bento lebokose
• 7. Parfait ea mokopu oa kokonate-yogurt
• 8. Toast ea litapole tse monate le avocado e mashed
• 9. Anyezi le chive tse tsoakiloeng
• 10. Pelepele e khabisitsoeng
• 11. Lihoete tse halikiloeng
• 12. Salmone ea makotikoting
• 13. Pudding ea melee e tsoakiloeng
• 14. Arugula salate e nang le tamati e halikiloeng le lehe le halikiloeng
• 15. Likarolo tsa banana le pecan-butter
• 16. Meqathatso ea selemo ea 'mala oa botala bo botala le bo kana
• 17. Creamy tuna salate ka likepe tsa celery
• 18. Li-nas tsa litapole tse jereng
• 19. Dimela tsa dimela le humuliflower hummus
• 20. Sopho e entsoeng esale pele
• 21. Tsela e tsoakiloeng le lialmonde, li-cocoa nibs le li-cherries tse omisitsoeng
• 22. Lijo tse bobebe tse lumellanang ka botlalo tse 30
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Whole30 ke lenaneo la matsatsi a 30 le reretsoeng ho sebetsa e le phepo ea pheliso ho khetholla maikutlo a lijo.

Lenaneo lena le thibela litlolo tse tsoekere, tse tsoekere tsa maiketsetso, lebese, lijo-thollo, linaoa, joala le lisebelisoa tsa lijo tse kang carrageenan le monosodium glutamate (MSG). E boetse e nyahamisa ho ja lijo tse bobebe mme ho fapana le moo e khothaletsa ho ja makhetlo a mararo ka letsatsi.

Leha ho le joalo, ho ja lijo tse bobebe ho ka hlokahala ho batho ba bang lijong tsena ka lebaka la lintlha tse fapaneng, joalo ka litlhoko tsa khalori le maemo a ts'ebetso.

Haeba u nka qeto ea ho ja lijo tse bobebe, u ka khetha likhethong tse fapaneng tse lumelletsoeng tse 30.

Mona ho na le li-snacks tse 22 tse bonolo le tse phetseng hantle bakeng sa lenaneo la Whole30.

1. Li-sandwich tsa Apple le cashew-butter

Le ha linate le linate tsa matokomane li sa lumelloe lenaneong la Whole30, linate tse ling le li-butter tsa linate li teng.

Cashew butter e tletse limatlafatsi tse kang mafura a phetseng hantle, magnesium, manganese le koporo. Tatso ea eona e boreleli, e monate e kopane hantle le liapole ().

Hasanya khaba e le 'ngoe (ligrama tse 16) ea botoro ea cashew ka makhetlo a mabeli a sliced ​​liapole, u li sandwich hammoho,' me u natefeloe.

2. Mahe a thetsoang ke maqhubu

Mahe a hlabiloeng ka letsoho a entsoe ka ho tlosa li-yolk tsa mahe a phehiloeng ka thata, ho sotha yolk e phehiloeng ka mayo, mosetareta, asene, pepere le letsoai, ebe o khutlisetsa motsoako lehloeng le lesoeu.

Mahe a hlathe koana le koana ke seneke se nang le protheine e ngata, 'me ho eketsa turmeric ho ka nyolla boleng ba bona ba phepo le ho feta.

Turmeric e na le curcumin, motsoako oa polyphenol o nang le litlamorao tse matla tsa antioxidant tse ka fanang ka melemo e 'maloa ea bophelo bo botle, ho kenyelletsa le ho fokotsa ho ruruha ().

Etsa bonnete ba hore o sebelisa mayo le mosetareta ea Whole30 e lumellanang ntle le tsoekere e ekelitsoeng ha o otla risepe ena e bonolo.

3. Libolo tsa matla a tsokolate

Morero oa semmuso oa Whole30 ha o khothaletse ho ts'oaroa, leha o entsoe ka metsoako e lumelletsoeng (3).

Leha ho le joalo, ka linako tse ling u ka ja seneke se tsoekere empa se phetse hantle se entsoeng ka metsoako e amoheloang ke Whole30 joalo ka matsatsi, cashews le phofo ea cocoa.

Libolo tsena tsa matla li etsa pheko e phethahetseng mme li latela lenaneo la Whole30.

4. Peō ea mokopu e melang

Peo ea mokopu ke seneke se nang le phepo sa Whole30 se ka u fang khotsofalo lipakeng tsa lijo.

E na le liprotheine tse ngata, mafura a phetseng hantle, magnesium le zinc, li ka kopanngoa le lisebelisoa tse ling tse phetseng hantle tsa Whole30, ho kenyeletsoa litholoana tse omisitsoeng kapa li-flakes tsa coconut, bakeng sa seneke se tlatsang.

Limela tsa mokopu tse melang ke khetho e bohlale, kaha ts'ebetso ea ho mela e ka eketsa phumaneho ea limatlafatsi tse kang zinki le protheine ().

Reka peo ea mokopu inthaneteng.

5. Humusara hummus e nang le pelepele ea tšepe

Whole30 e thibela limela tse kang li-chickpea. Ho ntse ho le joalo, o ka shapa monate o monate oa chickpea o sebelisa li-avocado, cauliflower e phehiloeng le lisebelisoa tse ling tse 'maloa tse phetseng hantle.

Leka risepe ena ea avocado hummus 'me ue kopanye le pelepele ea tšepe kapa meroho efe kapa efe e makatsang, eo e seng ea starchy eo u e khethileng.

6. Whole30 bento lebokose

Mabokose a Bento ke lijana tse arotsoeng likarolo tse 'maloa,' me e 'ngoe le e' ngoe ke ea sejana se fapaneng.

Leka ho kenyelletsa mefuta e fapaneng ea lijo tsa Whole30 ka lebokoseng la bento bakeng sa seneke se hlasimollang. Mohlala, kopanya lehe le phehiloeng ka thata le meroho e sehiloeng le guacamole - kapa salate ea kana e setseng le litapole - 'me u kenye liperekisi tse halikiloeng bakeng sa lijo tse tsoekere.

Reka mabokose a bento e nang le tšepe e sa hloekang inthaneteng.

7. Parfait ea mokopu oa kokonate-yogurt

Kokoti ea kokonate ke yogurt e ruileng, e se nang lebese e nang le mafura a phetseng hantle.

Mokotla oa mokopu o kopana habonolo le yoghurt ea kokonate 'me o fana ka mohloli o motle oa li-carotenoids, tse fanang ka matla a antioxidant le anti-inflammatory properties ().

Latela risepe ena bakeng sa parfait e monate, e monate, empa etsa bonnete ba hore u tlohela sirapo ea maple le granola ho e etsa hore e lekane le Whole30.

8. Toast ea litapole tse monate le avocado e mashed

Toast ea litapole tse monate ke khetho e nepahetseng bakeng sa ba lakatsang ho nka sebaka sa bohobe se amohetsoeng ke 30. Feela latela risepe ena e bonolo.

Meroho ena ea motso ke mohloli o motle haholo oa limatlafatsi, ho kenyeletsoa fiber, carotenoids, le vithamine C. Ho tšela lilae tse tšesaane, tse halikiloeng ka avocado e mashed ho etsa motswako o monate haholo.

Tšoaea toast ea litapole tse nang le lero la lemone, letoto la letsoai la leoatle le pepere e khubelu e silafalitsoeng ho matlafatsa tatso ea eona.

9. Anyezi le chive tse tsoakiloeng

Linate tse tsoakiloeng li laetsoe ka limatlafatsi 'me li fana ka mohloli oa protheine o thehiloeng limela.

Hape, lipatlisiso li bonts'a hore ho ja linate ho ka khothaletsa ho theola boima ba 'mele le ho eketsa botlalo, ho li etse khetho e ntle ho mang kapa mang ea lekang ho theola boima ba' mele morerong oa Whole30 (,,).

Linate tsena tse tsoakiloeng ka chive le eiee li netefatsa hore li tla khotsofatsa litakatso tsa hau tsa letsoai le ho etsa sebaka se amohelehang sa Whole30 se amohelehang.

10. Pelepele e khabisitsoeng

Pelepele e khabisitsoeng ha e etse lijo tse phetseng hantle feela empa e boetse e etsa senate se hlasimollang. Pelepele li na le lik'hilojule tse tlase ebile li laetsoe ka fiber, vithamine C, proitamin A, livithamini tsa B le potasiamo ().

Ho li koahela ka mohloli oa protheine joaloka khoho ea fatše kapa Turkey ke tsela e ntle ea ho netefatsa hore u lula u tletse letsatsi lohle.

Leka risepe ena e nang le limatlafatsi tse ngata, e lumellanang le Whole-pepere.

11. Lihoete tse halikiloeng

Le ha litapole tse monate le tse tloaelehileng li sebelisoa khafetsa ho etsa litlolo, lihoete li etsa mokhoa o mong o motle haholo. Li na le likhalori le li-carb tse fokolang ho feta litapole, ka hona li ntle ho batho ba lijong tse tlase tsa carb tse latelang Whole30 (,).

Kakaretso ena e sebelisa phofo ea almonde e nang le botsoalle ea Whole30 ho etsa li-fries tse ling tsa crispy, tse sebeletsang e le seneke kapa lehlakore le monate haholo.

12. Salmone ea makotikoting

Litlhapi tsa saalmon tse nang le makotikoting kapa tse pakiloeng ke mohloli oa mafura a protheine le anti-inflammatory mafura a omega-3. E etsa seneke se nang le phepo bakeng sa batho ba Whole30 ba latelang pescatarian diet (,).

Hape, ke seneke se tlatsang le se bonolo se ka natefeloang ha u ntse u tsamaea.

Reka lihlahisoa tsa tlhapi tsa saalmon tse tšoarellang marang-rang.

13. Pudding ea melee e tsoakiloeng

Ha o le maikutlong a ho hong ho monate morerong oa Whole30, chia pudding ke sebaka se setle sa litloaelo tse nang le tsoekere.

Likhoele, mafura a phetseng hantle, le protheine e tsoang lipeong tsa chia li ikopanya hantle le monate oa tlhaho oa monokotšoai o kopaneng ho risepe ena e monate.

14. Arugula salate e nang le tamati e halikiloeng le lehe le halikiloeng

Li-salate ha li ruise limatlafatsi feela empa hape li na le mekhoa e mengata, e li etsang khetho e ntle bakeng sa li-snacks tse phetseng hantle tsa Whole30.

Arugula ke botala ba makhasi bo nang le li-antioxidants joalo ka li-carotenoids, li-glucosinolates le vithamine C ().

Leka ho tšela li-arugula tse tala tse 'maloa ka lehe le halikiloeng le tamati e halikiloeng bakeng sa seneke se ikhethileng.

15. Likarolo tsa banana le pecan-butter

Libanana ke khetho e tlatsetsang ka botsona, empa ho li kopanya le botoro e nang le protheine e ngata ho baka seneke se monate.

Botoro ea pean ke mohloli o motle haholo oa protheine e thehiloeng ho limela mme e na le manganese e phahameng haholo, e bohlokoa molemong oa metabolism le boits'ireletso ba mmele. Diminerale ena e boetse e sireletsa khahlanong le tšenyo ea lisele e bakoang ke limolek'hule tse sa tsitsang tse tsejoang e le li-radicals tsa mahala ().

Ho etsa seneke se hlabosang, tšela banana ka mekhahlelo, ebe o phahama ka popi ea botoro ea pecan. Fafatsa ka li-cacao nibs bakeng sa ho sotha, ho sotha chokolete. U ka emisa mekoloko haeba u lakatsa.

16. Meqathatso ea selemo ea 'mala oa botala bo botala le bo kana

Makhasi a matenya a meroho a tletse li-vithamine le liminerale mme a nka sebaka se setle bakeng sa masela a tloaelehileng a raese bakeng sa meqolo ea selemo.

Kakaretso ena e kenya li-veggies tse se nang setache, sefuba sa kana, le sopho e entsoeng ka Whole30 e lumellanang le almond-butter ka har'a makhasi a botala bo botala.

17. Creamy tuna salate ka likepe tsa celery

Tuna ke khetho e ntle haholo ea seneke bakeng sa lenaneo la Whole30 hobane e tletse liprotheine mme e tla ka litshelo tse nkehang habonolo.

Salate ea tuna e entsoeng ka mayo e nang le tumello e felletseng ea 30 e sebetsa hantle ka celery e boreleli.

Ha u le mosebetsing, beha feela sehatsetsi sa hau ka lithupa tse ncha tsa celery 'me u boloke lipakete tsa tuna ka raka ea hao ea tafole e le hore u lule u e-na le lisebelisoa tse phetseng hantle.

Reka lipakete tsa tuna tse netefalitsoeng ka nako e telele inthaneteng.

18. Li-nas tsa litapole tse jereng

Le ha li-chips tsa tortilla li sa lumelloe lenaneong la Whole30, o ka etsa sejana se monate sa nacho u sebelisa litapole e le motheo.

Hlahisa litapole tse halikiloeng ka bokhutšoaane, litapole tse besitsoeng le avocado, pelepele ea tšepe, eiee le khoho e halikiloeng kapa e halikiloeng, ebe o chesa ka 400 ° F (205 ° C) metsotso e 15-20, kapa u latele risepe e kang ena. Joalokaha risepe e bontša, u ka sebelisa chisi ea vegan bakeng sa mofuta oa botlalo oa Whole30.

19. Dimela tsa dimela le humuliflower hummus

Li-plantain, tse tsejoang hape e le ho pheha libanana, ke litholoana tse nang le setache se nang le tatso e sa jeleng paate, e li etsang khetho e ntle bakeng sa ba jang lijo tse se nang lijo-thollo joaloka Whole30. Ho feta moo, li ka etsoa li-chips 'me li kopane hantle ka ho inela hamonate joaloka hummus.

Kaha li-chips tse rekiloeng ka lebenkele tsa mofuta ofe kapa ofe ha li lumelloe lenaneong la Whole30, o tlameha ho iketsetsa li-chips tsa hau tsa semela ho tloha qalong.

Latela risepe ena e bonolo 'me u kopane le sehlahisoa se feliloeng le hummus ena e nang le botsoalle le e nang le botsoalle bo bongata ba cauliflower.

20. Sopho e entsoeng esale pele

Sopho ea meroho ke seneke se tlatsang lenaneong la Whole30 mme e ka rekoa pele ho inthanete kapa mabenkeleng a khethehileng.

Medlie ke sopho ea seno e nooang e etsang mefuta e mengata ea lino tse tahang tsa Vegie tse amoheloang ke Whole30, ho kenyeletsoa le litatso tse kang kale-avocado, rantipole-ginger-turmeric le beet-orange-basil.

Reka sopho e 'ngoe e amohelehang ea Whole30 le masapo a masapo marang-rang.

21. Tsela e tsoakiloeng le lialmonde, li-cocoa nibs le li-cherries tse omisitsoeng

E 'ngoe ea lijana tse bobebe le tse tenyetsehang ka ho fetesisa tseo u ka li etsang morerong oa Whole30 ke motsamao oa maiketsetso.

Lialmonde, li-cherries le li-cacao nibs ke lisebelisoa tse nang le limatlafatsi tse fanang ka leruo la livithamini, liminerale le li-antioxidants.

Le ha chokolete e sa lumelloe ho Whole30, li-cocoa nibs li ka eketsoa lijong tse bobebe le lijong bakeng sa tatso e monate, ea chokolete ntle le tsoekere e ekelitsoeng. Hape, sehlahisoa sena sa cocoa se tletse magnesium le flavonoid antioxidants (,).

22. Lijo tse bobebe tse lumellanang ka botlalo tse 30

Webosaeteng ea Whole30, karolo e thusang e thathamisa lijo tsa pele ho nako tse lumelloang ha o sena monyetla oa ho etsa lijo tse bobebe tse iketselitsoeng.

Lintho tse ling lenaneng lena li kenyelletsa:

• Chomps lithupa tsa nama tse fepehileng ka joang
• Mehala ea likhoho ea DNX ea mahala
• Tio gazpacho
• Lijo tse bobebe tsa SeaSnax

Hopola hore li-snacks tse bonolo, tse lumelletsoeng ka kakaretso tse 30 tse kang mahe a phehiloeng ka thata, linate tse tsoakiloeng, litholoana kapa motsoako oa litsela le tsona li ka fumaneha mabenkeleng a bonolo.

Ntlha ea bohlokoa

Le ha ho sa khothalletsoe ho ja lijo tse bobebe lenaneong la Whole30, batho ba bang ba kanna ba khetha ho ja lijo tse bobebe ka mabaka a fapaneng.

Lijo tse tloaelehileng tsa seneke tse kang li-granola mekoallo, li-chips le matokomane li thibetsoe ho Whole30, empa mefuta e fapaneng ea li-snacks tse monate tsa Whole30 e ka lokisoa habonolo lapeng kapa ea rekoa.

Motsoako oa 'mila, sopho e nooang, meqolo ea selemo, mahe a khelohileng, lipeo tsa mokopu tse hlahisitsoeng, le liphaphatha tsa kokonate-yogurt ke li-snacks tse' maloa tseo u ka li thabelang lenaneong la Whole30.