22 Māmā a me ke olakino holoʻokoʻa30 meaʻai māmā

Anter

• 1. Nā ʻomaʻo ʻelima a me ka waiū-cashew
• 2. ʻO nā hua hua diabolō Turmeric
• 3. Nā kinipōpō ikehu kokoleka
• 4. Nā hua palaʻai i kupu
• 5. ʻO ka Avocado hummus me nā pepelu bele
• 6. Pahu holoʻokoʻa30 bento
• 7. Pākuʻi-yogurt palaʻai parfait
• 8. ʻO ka mea kanuʻuala me ka avocado i kāwili ʻia
• 9. ʻO nā hua kuʻi onion-and-chive
• 10. Nā pepa i hoʻopili ʻia
• 11. ʻO kālua kāloti i hoʻomoʻa ʻia
• 12. Salemona kēpau
• 13. ʻO ka pudding chia pudding-berry
• 14. ʻO ka saladi Arugula me nā ʻōmato sundried a me ka hua moa i kāwili ʻia
• 15. ʻO nā pōʻai maiʻa a me ka pīpī
• 16. ʻO nā ʻōwili puna-collard-ʻōmaʻomaʻo-a-moa
• 17. Salakea tuna holika ma nā waʻa keleka
• 18. Nachos ʻuala i hoʻoili ʻia
• 19. Nā palaʻai Plantain a me ka humus humus
• 20. Nā sopa hiki ke inu ʻia i ka Premade
• 21. Hui me ka almond, nā nibao kakao, a me nā cherry maloʻo
• 22. Nā meaʻai māmā pūʻolo holoʻokoʻa30
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Whole30 kahi papahana he 30 mau lā i manaʻo ʻia e hana ma ke ʻano he hoʻopau hoʻopau e ʻike ai i ka noʻonoʻo ʻana i ka meaʻai.

Pāpā kēia polokalamu i nā sugars, nā mea hoʻonanea, ka waiū, nā piʻa, nā pīni, nā wai ʻona, a me nā mea hoʻohui meaʻai e like me carrenanenan a me monosodium glutamate (MSG). Hoʻonawaliwali hoʻi ia i ka meaʻai māmā a paipai i ka ʻai ʻana i ʻekolu mau meaʻai i kēlā me kēia lā

Eia nō naʻe, pono paha ka meaʻai māmā no kekahi poʻe i kēia papaʻai ma muli o nā ʻano like ʻole, e like me nā koina a me nā pae hana.

Inā hoʻoholo ʻoe i ka meaʻai māmā, hiki iā ʻoe ke koho mai nā koho a Whole30 i ʻae ʻia.

Eia he 22 mau māmā māmā a olakino hoʻi no ka papahana Whole30.

1. Nā ʻomaʻo ʻelima a me ka waiū-cashew

ʻOiai ʻaʻole ʻae ʻia ka peanuts a me ka peanut butter ma ka papahana Whole30, aia nā hua nut a me nā nut.

Hāpai ʻia ka waiūmele Cashew me nā mea momona e like me nā momona olakino, magnesium, manganese, a me keleawe. ʻO kona laumania, ʻono momona e hoʻopili maikaʻi me nā ʻāpala ().

E hohola i 1 punetēpē (16 gram) o ka waiū bata ma nā ʻāpana ʻāpana ʻelua i kālai ʻia, sandwich iā lākou, a ʻoluʻolu.

2. ʻO nā hua hua diabolō Turmeric

Hana ʻia nā huamaka diabolō ma ka hemo ʻana i nā yolks o nā hua i hoʻolapalapa paʻakikī ʻia, kāwili ʻia i nā moa i hoʻomoʻa ʻia me ka mayo, mustard, ka vīnega, ka pepa, a me ka paʻakai, a laila hoʻihoʻi i ka hui i loko o ka hua keʻokeʻo.

ʻO nā hua moa daimonio kahi waiwai-protein, meaʻai māmā, a me ka hoʻohui ʻana i ka turmeric hiki ke hāpai i kā lākou waiwai waiwai i ʻoi aku.

Aia i loko o Turmeric ka curcumin, kahi hui polyphenol me nā hopena antioxidant mana e hāʻawi i nā keu olakino, e like me ka hoʻohaʻahaʻa hoʻoliʻiliʻi ().

E hoʻohana pono i ka mayo a me ka sinapi Whole30 me ke kō ʻole i hoʻohui ʻia i ka wā e hoʻomake ai i kēia meaʻai maʻalahi.

3. Nā kinipōpō ikehu kokoleka

Hoʻonele ka hoʻolālā Whole30 kūhelu i nā mea mālama, ʻoiai ke hana ʻia me nā mea i ʻae ʻia (3).

Eia nō naʻe, hiki iā ʻoe ke komo i kekahi manawa i kahi meaʻai māmā a maikaʻi hoʻi i hana ʻia mai nā mea i ʻae ʻia e Whole30 e like me nā lā, cashews, a me ka palaoa koko.

Hana kēia mau kinipōpō ikehu i ka hana kūpono a hoʻokō me ka papahana Whole30.

4. Nā hua palaʻai i kupu

ʻO nā hua ʻōpala kahi meaʻai momona Whole30 i hiki ke mālama iā ʻoe ma waena o nā meaʻai.

ʻOi i nā protein, nā momona momona, magnesium, a me ka zinc, hiki iā lākou ke hui pū ʻia me nā mea ʻē aʻe Whole30 olakino, e like me nā hua maloʻo a i ʻole nā ​​niu niu, no ka hoʻopihapiha i ka meaʻai māmā.

ʻO nā hua ʻōpala kupu i koho ʻia he koho akamai, no ka mea ke hoʻonui ʻia ka loaʻa o nā meaola e like me ka zinc a me ka protein ().

Kūʻai no nā hua palaʻai ma ka pūnaewele.

5. ʻO ka Avocado hummus me nā pepelu bele

Pākuʻi ʻia ka huina e like me ka moa. Eia nō naʻe, hiki iā ʻoe ke hahau i kahi hummus manuahi moa moa e hoʻohana ana i nā avocados, hoʻomoʻa ʻia i ka cauliflower, a me kekahi mau mea olakino ʻē aʻe.

E hoʻāʻo i kēia papa ʻaina hummus avocado a hoʻopili iā ia me nā pepa bele a i ʻole nā ​​mea ʻono crunchy, non-starchy āu i koho ai.

6. Pahu holoʻokoʻa30 bento

ʻO nā pahu Bento nā ipu i hoʻokaʻawale ʻia i mau ʻāpana, a ʻo kēlā me kēia mea no kahi pā ʻokoʻa.

E hoʻāʻo e hoʻokomo i nā ʻano meaʻai Whole30 i kāu pahu bento no kahi meaʻai māmā. ʻO kahi laʻana, e hoʻopili i kahi hua moa i paila ʻia me nā mea kanu i kālai ʻia a me guacamole - a i koe paha ka salakeke moa me nā ʻuala - a hoʻohui i nā peach i kālai ʻia no ka mea ʻono.

Kūʻai no nā pahu eko-ʻoluʻolu, kila kila kila ma ka pūnaewele.

7. Pākuʻi-yogurt palaʻai parfait

He mea momona ka yogurt niu, waiwai ʻole i ka waiū waiū kiʻekiʻe i nā momona momona.

Hoʻohui maʻalahi ʻo ka paukena me ka yogurt niu a hāʻawi i kahi kumu maikaʻi loa o nā carotenoids, e hāʻawi nei i nā antioxidant ikaika a me nā anti-inflammatory ().

E hāhai i kēia papa hana no kahi parfait momona, ʻono hoʻi, akā e ʻike pono e haʻalele i ka syrup maple a me ka granola e kūpono iā Whole30.

8. ʻO ka mea kanuʻuala me ka avocado i kāwili ʻia

ʻO kahi ʻalalā ʻuala kahi koho olakino maikaʻi no ka poʻe e makemake nei i kahi pani Whole30 i ʻae ʻia no ka berena. E hāhai wale i kēia kuhikuhi maʻalahi.

ʻO kēia aʻa aʻa kahi kumu maikaʻi loa o nā meaʻai, e like me ka fiber, carotenoids, a me ka huaora C. Ke kīkī ʻana i nā ʻoki lahilahi, a me nā ʻāpala i hana ʻia no kahi hui ʻono loa.

Hulu i ka ʻuala ʻuala me ka wai lemon, kahi paʻi o ka paʻakai kai, a me ka pepa ʻulaʻula i hoʻopīpī ʻia e hoʻonui ai i kona ʻono.

9. ʻO nā hua kuʻi onion-and-chive

Hoʻouka ʻia nā nati huikau me nā mea momona a hāʻawi i kahi kumu kumu kumu protein o ka protein.

Hoʻohui, hōʻike i ka noiʻi ʻana i ka meaʻai māmā ʻana i nā nati ke hoʻoulu i ka pohō o ke kaumaha a hoʻonui i ka piha, e hoʻolilo iā lākou i koho maikaʻi loa no ka mea e hoʻāʻo ana e hoʻokahe i ka kaupaona ma ka papahana Whole30 (,,).

ʻO kēia mau chive-and-onion i kāohi ʻia nā hua liʻiliʻi e māʻona i kou kuko paʻakai a hana i kahi Whole30-apono maikaʻi loa no nā ʻāpana.

10. Nā pepa i hoʻopili ʻia

ʻAʻole nā ​​pepa i hana ʻia i mea ʻai pono wale nō akā kahi meaʻai māmā puʻuwai pū kekahi. Haʻahaʻa nā peppers i nā calorie a kau ʻia me ka puluniu, wikamina C, provitamin A, nā wikamina B, a me ka potassium ().

ʻO ka hoʻopili ʻana iā lākou me kahi kumu protein e like me ka moa moa a i ʻole ka kuhukū kahi ala maikaʻi loa e ʻike pono e noho piha ʻoe i ka lā holoʻokoʻa.

E hoʻāʻo i kēia meaʻai momona-piha, Whole30-compliant mea hoʻokomo-pepa pepa.

11. ʻO kālua kāloti i hoʻomoʻa ʻia

ʻOiai hoʻohana mau ʻia nā ʻuala a mau hoʻi e hana i nā palai, hana nā kāloti i kahi koho ʻē aʻe maikaʻi loa. Loaʻa iā lākou nā calorie liʻiliʻi a me nā carbs ma mua o kaʻuala, no laila maikaʻi lākou no ka poʻe ma nā papaʻai momona haʻahaʻa e ukali ana iā Whole30 (,).

Hoʻohana kēia kuʻina i ka palaoa ʻalemona Whole30-friendly e hana i nā kāloti carrot crispy keu, kahi e lilo ai i meaʻai māmā a ʻaoʻao paha.

12. Salemona kēpau

ʻO ka salemona kēpau a pūʻolo paha kahi kumu paʻa o ka protein a me nā momona omega-3 anti-inflammatory. Hana ia i meaʻai māmā momona no nā poʻe ma Whole30 e ukali i ka papaʻai pescatarian (,).

Hoʻohui, he hoʻopihapiha a me ka meaʻai māmā hiki ke leʻaleʻa i ka hele.

Kūʻai no nā huahana salmon hoʻomau paʻa ʻia ma ka pūnaewele.

13. ʻO ka pudding chia pudding-berry

Ke kū nei ʻoe i ke ʻano no kahi mea momona ma ka papahana Whole30, he līlī maikaʻi ʻo chia pudding no nā mea mālama kō.

ʻO ka fiber, nā momona momona, a me ka protein mai nā hua chia i paʻa a nani me ka momona maoli o nā hua i hui ʻia i kēia ʻano ʻono.

14. ʻO ka saladi Arugula me nā ʻōmato sundried a me ka hua moa i kāwili ʻia

ʻAʻole waiwai wale ka salakeke i nā mea momona akā he mea maʻalahi hoʻi, e hoʻolilo ana iā lākou i koho kūpono no nā meaʻai māmā Whole30 olakino.

ʻO Arugula kahi ʻōmaʻomaʻo lau i piha me nā antioxidant e like me carotenoids, glucosinolates, a me ka wikamina C ().

E hoʻāʻo e hoʻonui i kahi mau lima lima o ka arugula maka me ka hua hua moa a me nā ʻōmato palaoa no kahi meaʻai māmā.

15. ʻO nā pōʻai maiʻa a me ka pīpī

ʻO ka maiʻa kahi koho hoʻopihapiha i kā lākou iho, akā ʻo ka hoʻopili ʻana iā lākou me ka waiūpihi pecan protein i hoʻopiha ʻia kahi meaʻai māmā.

ʻO Pecan butter kahi kumu waiwai maikaʻi o nā protein i hoʻokumu ʻia me nā mea kanu a kiʻekiʻe loa i ka manganese, he mea nui ia no ka metabolism a me ka hana pale. Pale aku kēia mineral mai ka hōʻino ʻana o ke kelepona i hoʻokumu ʻia e nā mole kūpaʻa i ʻike ʻole ʻia e like me nā radical free ().

E hana i kahi meaʻai māmā, ʻoki i kahi maiʻa i loko o nā pōʻai, a laila luna me kahi pēpē o ka waiūpaka. E kāpīpī me nā nibao kakao no ka wili palaoa, kokoleka. Hiki iā ʻoe ke hoʻopaʻa i nā pōʻai inā makemake ʻoe.

16. ʻO nā ʻōwili puna-collard-ʻōmaʻomaʻo-a-moa

Hoʻopiha ʻia nā lau mānoanoa o nā greens collard me nā wikamina a me nā minelala a hana i kahi pani maikaʻi loa no nā wahī i hoʻokumu ʻia i ka laiki no nā ʻōwili puna.

ʻO kēia meaʻai e olokaʻa i nā mea kanu ʻole starchy, ka umauma moa, a me kahi ʻalani almond-butter butter a Whole30 i loko o nā lau koleka-ʻōmaʻomaʻo.

17. Salakea tuna holika ma nā waʻa keleka

ʻO Tuna kahi koho meaʻai māmā maikaʻi loa no ka papahana Whole30 no ka mea piha ia me ka protein a hele mai i loko o nā pahu lawe.

Hana maikaʻi ʻia ka salakeke tuna me ka Mayo holoʻokoʻa i ʻae ʻia me 30.

Ma ka hana, e mālama pono i kāu pahu hau me nā lāʻau celery hou a mālama i nā ʻeke tuna i loko o kāu pahu huki no laila loaʻa mau nā mea olakino olakino mau iā ʻoe.

Kūʻai no nā packuna tuna hōʻoiaʻiʻo e hoʻomau ʻia ma ka pūnaewele.

18. Nachos ʻuala i hoʻoili ʻia

ʻOiai ʻaʻole ʻae ʻia nā pīpī tortilla ma ka papahana Whole30, hiki iā ʻoe ke hana i kahi pā nacho ʻono e hoʻohana ana i nā ʻuala ma ke kumu.

Mālama liʻiliʻi wale ʻia, ʻai ʻia nā ʻuala me nā ʻāpala, nā pepa bele, nā ʻaka, a me nā moa i wili ʻia a i ʻole ʻia, a laila hoʻomoʻa i 400 ° F (205 ° C) no 15-20 mau minuke, a i ʻole hāhai i kahi papa hana e like me kēia. E like me ka kuhikuhi ʻana o ka papa kuhikuhi, hiki iā ʻoe ke hoʻohana i ka waiū vegan no kahi mana piha Whole30.

19. Nā palaʻai Plantain a me ka humus humus

ʻO nā Plantain, i kapa ʻia hoʻi ka maiʻa kuke, he mau hua starchy me kahi ʻono kūpaʻa ʻole, e hoʻolilo ana iā lākou i kahi koho kūpono no nā mea ʻai me ka ʻai ʻole e like me Whole30. ʻO ka mea hou aku, hiki iā lākou ke hana i nā ʻāpana a hui maikaʻi ʻia me nā wai ʻono e like me hummus.

ʻOiai ʻaʻole ʻae ʻia nā ʻāpana i kūʻai ʻia i nā hale kūʻai i kēlā me kēia ʻano ma ka papahana Whole30, pono ʻoe e hana i kāu ʻāpana plantain ponoʻī mai ka wili.

E hāhai i kēia papa hana maʻalahi a hoʻopili i ka huahana i hoʻopau ʻia me kēia hummus Whole30-friendly, cauliflower-based hummus.

20. Nā sopa hiki ke inu ʻia i ka Premade

ʻO nā kopa mea kanu kahi mea e hoʻopiha ai i ka meaʻai māmā ma ka papahana Whole30 a hiki ke kūʻai ʻia ma mua o ka pūnaewele a i ʻole ma nā hale kūʻai mea kūʻai kūikawā.

ʻO Medlie kahi mea inu kopa inu hiki ke hana i nā mea inu veggie i ʻae ʻia e Whole30, e like me nā ʻono e like me kale-avocado, carrot-ginger-turmeric, a me ka beet-orange-basil.

Kūʻai no nā sopa ʻoluʻolu Whole30 a me nā broths iwi ma ka pūnaewele.

21. Hui me ka almond, nā nibao kakao, a me nā cherry maloʻo

ʻO kekahi o nā meaʻai māmā a maʻalahi hoʻi e hana ma ka papahana Whole30 ka homemade trail mix.

ʻO nā ʻalemona, nā cheri, a me nā cacao nibs kahi mea momona-momona e hāʻawi i ka waiwai o nā wikamina, nā minelala, a me nā antioxidants.

ʻOiai he palena palena ʻole ʻia ka kokoleka ma Whole30, hiki ke hoʻohui ʻia nā nibao cacao i nā meaʻai māmā a me nā meaʻai no kahi momona momona a kokoleka me ka hoʻohui ʻole o ke kō. Hoʻopili, piha kēia huahana koko me ka magnesium a me flavonoid antioxidants (,).

22. Nā meaʻai māmā pūʻolo holoʻokoʻa30

Ma ka pūnaewele Whole30, papa inoa kahi ʻāpana kōkua i nā meaʻai a premade i ʻae ʻia ke loaʻa ʻole ka manawa kūpono e hana i nā meaʻai māmā hale.

Aia kekahi o nā mea ma kēia papa inoa:

• ʻO Chomps mau lāʻau ʻai hānai mauʻu
• Nā pā moa moa manuahi DNX
• ʻO Tio gazpacho
• Mea ʻai māmā limu ʻo SeaSnax i hoʻomoʻa ʻia

E hoʻomanaʻo i nā mea ʻono maʻalahi a Whole30 i ʻae ʻia e like me nā hua moa i paila ʻia, nā nati huikau, nā hua, a i ʻole ke ala hele hui ke loaʻa ʻia ma nā hale kūʻai maʻalahi.

Ke laina lalo

ʻOiai ʻaʻole koi ʻia ka meaʻai māmā ma ka papahana Whole30, koho paha kekahi poʻe i ka meaʻai māmā no nā ʻano kumu like ʻole.

Pāpā ʻia nā meaʻai māmā e like me nā lāʻau granola, ʻāpana, a me ka pī ma Whole30, akā ʻo nā ʻano mea ʻono, hoʻomākaukau maʻalahi ʻia nā meaʻai māmā Whole30 ma ka home a kūʻai ʻia paha.

ʻO ke ala ala, nā mea inu hiki ke inu, nā ʻōwili puna, nā hua diabolō, nā hua ʻōpala i kupu ʻia, a me nā pā niu-yogurt wale nō kekahi o nā meaʻai māmā e hiki ai iā ʻoe ke leʻaleʻa ma ka papahana Whole30.