22 Mai Sauƙi da Lafiya Cikakken abinci na 30

Wadatacce

• 1. Apple da sandwich na kashu-butter
• 2. Karkatattun kwai
• 3. Kwallan makamashi na Chocolate
• 4. 'Ya'yan kabewa suka tsiro
• 5. Avocado hummus tare da barkono mai kararrawa
• 6. Whole30 akwatin bento
• 7. Kwakwa-yogurt kabewa parfait
• 8. Dankali-dankalin turawa tare da masar avocado
• 9. Albasa-da-chive gauraye da goro
• 10. Cikakken barkono
• 11. Gasa soyayyen karas
• 12. Kifin gwangwani
• 13. Miud-berry chia pudding
• 14. Salatin Arugula tare da tumatir mai hade da soyayyen kwai
• 15. Ayaba da zagayen pecan-butter
• 16. Ruwan bazara na Collard-kore-da-kaza
• 17. Salatin Kirim na tuna kirim a jirgin ruwan seleri
• 18. An loda nachos mai dadi-dankalin turawa
• 19. chipsanyen ayaba da kuma farin kabeji
• 20. Miyan da aka sha da wuri
• 21. Hanyar tafiya tare da almond, cacao nibs, da busassun cherries
• 22. Karkataccen kayan ciye-ciye masu cika 30
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Whole30 shiri ne na kwanaki 30 wanda akayi nufin aiki azaman abincin kawar da shi don gano ƙwarewar abinci.

Wannan shirin ya hana kara sugars, kayan zaki na wucin gadi, kiwo, hatsi, wake, giya, da kayan abinci kamar carrageenan da monosodium glutamate (MSG). Hakanan yana hana ciye-ciye kuma a maimakon haka yana inganta cin abinci sau uku kowace rana.

Koyaya, ciye-ciye na iya zama wajibi ga wasu mutane akan wannan abincin saboda dalilai daban-daban, kamar buƙatun kalori da matakan aiki.

Idan ka shawarta zaka ci abun ciye-ciye, zaka iya zaba daga nau'ikan da aka yarda dasu ta Whole30.

Anan 22 mai sauƙi da lafiya mai sauƙi don shirin Whole30.

1. Apple da sandwich na kashu-butter

Kodayake ba a ba da izinin gyaɗa da man gyada a shirin na Whole30 ba, amma sauran goro da man goro suna.

An ɗora man shanu na cashew tare da abubuwan gina jiki kamar mai ƙoshin lafiya, magnesium, manganese, da jan ƙarfe. Kyakkyawan ɗanɗano, ɗanɗano mai ɗanɗano da tuffa ().

Yada babban cokali 1 (gram 16) na man shanu a dunkulen dunkulen apple guda 2, dunkule su tare, kuma a more.

2. Karkatattun kwai

Ana yin ƙwayayen da aka ɓata ta cire yolks ɗin ƙwai dafaffe, a murza giyar da aka dafa da mayo, mustard, vinegar, barkono, da gishiri, sa'annan a mayar da cakuda cikin farin kwai.

Eggswai masu karkatacciyar ƙwai suna da wadataccen furotin, mai ɗanɗano, kuma ƙara turmeric na iya haɓaka ƙimar abincin su har ma fiye da haka.

Turmeric ya ƙunshi curcumin, haɗin polyphenol tare da tasirin antioxidant mai ƙarfi wanda zai iya ba da fa'idodin kiwon lafiya da yawa, gami da rage kumburi ().

Tabbatar amfani da Mayo da mustard mai cikakkiyar30 ba tare da ƙara sukari ba yayin bulalar wannan girke-girke mai sauƙi.

3. Kwallan makamashi na Chocolate

Manufofin hukuma Whole30 suna hana kulawa, koda lokacin da aka yi su da abubuwan da aka yarda dasu (3).

Koyaya, lokaci-lokaci zaku iya cin abinci mai ɗanɗano amma mai ƙoshin lafiya wanda aka yi shi daga kayan haɗin da aka yarda da Whole30 kamar dabino, cashews, da koko foda.

Wadannan kwalliyar kuzari suna yin cikakkiyar kulawa kuma suna bin shirin Whole30.

4. 'Ya'yan kabewa suka tsiro

'Ya'yan kabewa sune nau'ikan abun ci gaba mai gina jiki wanda zai iya baka gamsuwa tsakanin abinci.

Mafi girma a furotin, lafiyayyen mai, magnesium, da tutiya, ana iya haɗasu da sauran lafiyayyun sinadaran na Whole30, gami da busasshen 'ya'yan itace ko flakes na kwakwa, don abun ciye-ciye.

Yaran kabewa da aka fidda zabi ne mai kyau, saboda tsarin tsirowar na iya ƙara wadatar abubuwan gina jiki kamar zinc da furotin ().

Siyayya don 'ya'yan kabewa akan layi.

5. Avocado hummus tare da barkono mai kararrawa

Whole30 sun haramta hatsi kamar kaji. Duk da haka, zaku iya yin bulala mara dadi mara kazar ta amfani da avocados, dafaffen farin kabeji, da wasu ingredientsan sauran sinadaran lafiya.

Gwada wannan girke-girke na avocado hummus sannan a hada shi da barkono mai kararrawa ko kowane irin crunchy, kayan lambun da ba na sitaci ba wadanda ka zaba.

6. Whole30 akwatin bento

Akwatinan Bento sune kwantena waɗanda aka raba su zuwa ɓangarori da yawa, kowane ɗayan na kayan tasa daban.

Gwada haɗawa da nau'ikan abinci na Whole30 a cikin akwatin bento don abun ciye ciye mai daɗi. Misali, hada dafaffen kwai tare da yankakken kayan lambu da guacamole - ko ragowar salatin kaza tare da dankalin hausa - sannan ka kara yankakken peaches na kayan zaki.

Siyayya don kwalliyar kwalliya, akwatunan bento na ƙarfe a kan layi.

7. Kwakwa-yogurt kabewa parfait

Yogurt na kwakwa ne mai yogurt mai wadatacce, wanda ba shi da madara mai yalwar mai mai lafiya.

Purekin purée yana haɗuwa cikin sauƙi tare da yogurt na kwakwa kuma yana samar da kyakkyawan tushen carotenoids, wanda ke ba da ƙarfin antioxidant da anti-inflammatory kumburi ().

Bi wannan girke-girke don ɗanɗano mai ɗanɗano, mai ɗanɗano, amma tabbatar da barin maple syrup da granola don ya dace da Whole30.

8. Dankali-dankalin turawa tare da masar avocado

Gurasa mai zaki da dankalin turawa shine zaɓi mai kyau ga waɗanda ke son maye gurbin Kyakkyawan30 don burodi. Kawai bi wannan girke-girke mai sauƙi.

Wannan tushen kayan lambu shine kyakkyawan tushen abubuwan gina jiki, gami da zare, carotenoids, da bitamin C. Yin kunkuntar yanka, yankakken yankakken da kekakken avocado yana haifar da hadin musamman ().

Zzleuƙasa kayan zaki-dankalin turawa tare da ruwan lemun tsami, gishirin ruwan gishiri, da ɗanyen barkono don inganta dandano.

9. Albasa-da-chive gauraye da goro

Cikakken kwayoyi ana ɗora su da abubuwan gina jiki kuma suna ba da tushen tushen furotin.

Ari da, bincike ya nuna cewa cin abinci a kan goro na iya haɓaka ƙimar nauyi da haɓaka ƙima, yana sanya su babban zaɓi ga duk wanda ke ƙoƙarin zubar da ƙima fiye da kima akan shirin Whole30 (,,).

Waɗannan cakuda-cuku-da-albasa da aka haɗu tabbas za su gamsar da buƙatunku na gishiri kuma su yi kyakkyawan maye gurbin Whole30 na kwakwalwan kwamfuta.

10. Cikakken barkono

Cikakken barkono ba kawai abinci mai kyau bane kawai har ma abun ciye-ciye mai daɗi. Barkono yana da ƙananan kalori kuma ana ɗora shi da zare, bitamin C, provitamin A, bitamin B, da potassium ().

Cushe su da tushen furotin kamar kajin ƙasa ko turkey wata hanya ce mai kyau don tabbatar da kasancewa cikin cikakken yini.

Gwada wannan kayan abinci mai cike da kayan abinci, Kayan girke-girke mai cika -30.

11. Gasa soyayyen karas

Kodayake ana amfani da dankali mai zaƙi da na yau da kullun don yin soyayyen soyayyen, karas yana da kyakkyawan madadin. Sun ƙunshi ƙarancin adadin kuzari da carbi fiye da dankali, don haka suna da kyau ga mutanen da ke cin abinci mara ƙanƙara da ke bin Whole30 (,).

Wannan girke-girke yana amfani da garin almond dum dumu-dumi don kirkirar ɗanyen karas ɗin karas, wanda yake matsayin kyakkyawan abun ciye-ciye ko gefe.

12. Kifin gwangwani

Gwangwani ko salmon da aka kunshi shine tushen tushen furotin da ƙwayoyin omega-3 masu saurin kumburi. Yana sanya abun ciye-ciye mai gina jiki ga mutane akan Whole30 waɗanda ke bin abincin mai ƙyama (,).

Ari da, ciko ne mai sauƙi da sauƙi wanda za a iya jin daɗin tafiya.

Shago don samfuran samfuran kifin akan layi.

13. Miud-berry chia pudding

Lokacin da kake cikin yanayi don wani abu mai daɗi akan shirin Whole30, chia pudding shine kyakkyawan maye gurbin abubuwan da sukari da sukari.

Fiber, lafiyayyen kitse, da furotin daga chia tsaba suna da kyau sosai tare da zahirin halitta na gaɗaɗɗen ƙwayoyi a cikin wannan girke-girke mai ɗanɗano.

14. Salatin Arugula tare da tumatir mai hade da soyayyen kwai

Salatin ba kawai mai wadatar abubuwan gina jiki bane kawai amma yana da ma'ana, yana sanya su cikakken zaɓi don ƙoshin lafiya na Whole30.

Arugula shine koren ganye wanda yake cike da antioxidants kamar carotenoids, glucosinolates, da bitamin C ().

Gwada gwadawa a ɗan jujjuya ɗanyen arugula tare da soyayyen kwai da tumatir mai tsami don abun ciye-ciye na musamman.

15. Ayaba da zagayen pecan-butter

Ayaba zabi ne na cikawa da kansu, amma hada su da mai da sinadarin pecan mai narkewa yana haifar da abun ciye ciye mai daɗi.

Pecan butter shine kyakkyawar tushen furotin mai tushen tsire-tsire kuma musamman mai girma a cikin manganese, wanda ke da mahimmanci don haɓaka da aikin rigakafi. Hakanan wannan ma'adinan yana kariya daga lalacewar salula wanda ƙwayoyin cuta marasa ƙarfi waɗanda aka sani da masu ƙarancin ra'ayi ().

Don yin ɗanɗano mai ɗanɗano, yanki ayaba a zagaye, sa'annan ku hau saman dollop na pecan butter. Yayyafa da koko na ruɓaɓɓu don crunchy, chocolatey karkatarwa. Hakanan zaka iya daskare zagayen idan kuna so.

16. Ruwan bazara na Collard-kore-da-kaza

Ganyayyaki masu kauri na ganye masu ɗorawa suna cike da bitamin da ma'adinai kuma suna yin babban maye gurbin kayan shinkafa na gargajiya don noman bazara.

Wannan girke-girke yana nade kayan marmari marasa nono, nono mai kaza, da kuma kayan miya na man shafawa mai gama-gari a cikin ganyen kore-kore.

17. Salatin Kirim na tuna kirim a jirgin ruwan seleri

Tuna babban zaɓi ne na kayan ciye-ciye don shirin na Whole30 saboda yana cike da furotin kuma yana zuwa cikin kwantena masu ɗauka.

Salatin Tuna da aka yi da Mayo mai cikakken -30 yana aiki da kyau tare da crychy seleri.

A wurin aiki, kawai sanya firij dinka tare da sandunan seleri sabo da kiyaye fakitin tuna a cikin aljihun tebur ɗinka domin koyaushe ka sami lafiyayyun kayan aiki masu amfani.

Shago don ɗakunan fakitin tuna da dorewa a kan layi.

18. An loda nachos mai dadi-dankalin turawa

Kodayake ba a ba da kwakwalwan tortilla a cikin shirin na Whole30 ba, za ku iya yin ɗakunan nacho mai daɗin amfani da dankali mai zaki a matsayin tushe.

A sauƙaƙe a yanka sirara, a gasa dunƙulen-dankalin turawa tare da avocado, barkono mai ƙararrawa, albasa, da yankakken ko kaji, sannan a gasa a 400 ° F (205 ° C) na mintina 15-20, ko a bi girke-girke kamar wannan. Kamar yadda girke-girke ya nuna, zaku iya amfani da cuku mai cin ganyayyaki don cikakkiyar siga ta Whole30.

19. chipsanyen ayaba da kuma farin kabeji

Plantain, ana kuma kiransa ayaba da dafa abinci, 'ya'yan itace ne masu ɗanɗano tare da ɗanɗano na tsaka tsaki, yana mai da su kyakkyawan zaɓi ga waɗanda ke cin abinci mara hatsi kamar Whole30. Abin da ya fi haka, ana iya yin su cikin kwakwalwan kwamfuta kuma a haɗa su da kyau tare da kayan ƙanshi kamar hummus.

Kamar yadda ba a yarda da kwakwalwan da aka sayi kowane irin a cikin shirin na Whole30 ba, dole ne ku yi wainar kwakwalwanku na banki daga farko.

Bi wannan girke-girke mai sauƙi kuma ku haɗa samfurin da aka gama tare da wannan Kyakkyawan abokantaka, ƙwanƙolin farin farin kabeji.

20. Miyan da aka sha da wuri

Miyan kayan lambu abun ciye ciye ne akan shirin Whole30 kuma ana iya siyan farashi ko dai kan layi ko a shagunan kayan abinci na musamman.

Medlie alama ce ta kayan miya mai sha wanda ke sanya nau'ikan abubuwan shaye-shaye da aka yarda dasu na Whole30, gami da dandano kamar Kale-avocado, karas-ginger-turmeric, da gwoza-orange-basil.

Siyayya don sauran miya mai ƙawancen -30 da ƙashin kashin kan layi.

21. Hanyar tafiya tare da almond, cacao nibs, da busassun cherries

Ofaya daga cikin mafi sauƙi kuma mafi sauƙi mai sauƙi don yin a cikin shirin Whole30 shine haɗin gidan hanyar gida.

Almonds, cherries, da cacao nibs su ne abubuwan gina jiki waɗanda ke ba da ɗimbin bitamin, ma'adanai, da kuma antioxidants.

Kodayake cakulan ba shi da iyaka a kan Whole30, ana iya saka cacao nibs a ciye-ciye da abinci don wadataccen dandano mai ɗanɗano ba tare da ƙarin sukari ba. Ari da, wannan kayan koko an cika su da magnesium da flavonoid antioxidants (,).

22. Karkataccen kayan ciye-ciye masu cika 30

A shafin yanar gizon Whole30, sashe mai amfani ya lissafa abincin da aka ƙayyade lokacin da ba ku da damar yin kayan ciye-ciye na gida.

Wasu abubuwa akan wannan jerin sun haɗa da:

• Chomps sandunan nama masu ciyawa
• DNX sandunan kaza masu kyauta
• Tio gazpacho
• SeaSnax gasasshen kayan ciye-ciyen tsiren ruwan teku

Ka tuna cewa ana iya samun kayan ciye-ciye da aka yarda da su na Duk -30 kamar ƙwai mai dafaffi, gaurayayyen kwayoyi, 'ya'yan itace, ko kuma hanyar haɗuwa a mafi yawan shagunan saukakawa.

Layin kasa

Kodayake ba a ba da shawarar ciye-ciye a cikin shirin na Whole30 ba, wasu mutane na iya zaɓar yin abincin saboda wasu dalilai.

An dakatar da irin waɗannan abubuwan ciye-ciye kamar sandunan granola, kwakwalwan kwamfuta, da gyaɗa a Whole30, amma ana iya shirya abinci iri-iri masu ɗanɗano, da sauƙi a cikin gida ko a saya.

Hadin hanya, miyan shaye-shaye, kayan kwalliyar bazara, karkatattun kwai, 'ya'yan kabewa da suka fito, da parfaits na kwakwa-yogurt sune kadan daga cikin abincin da zaku ci a shirin Whole30.