Cishe usuzwile nge-Whole30 manje, akunjalo? Uma ucabanga ukuthatha uju futhi uzilungiselele izinsuku ezingu-30 zokudla okunamandla okuqeda (hey, ngeke sikufake ushukela), kungcono ukubhinca lonke ulwazi ongaluthola. Okokuqala, yini kungaba empeleni udla kwi-Whole30 diet? Lapha, konke ongakwenza futhi ongakwazi ukukudla ngezinsuku ezingama-30 ezizayo. Unakho lokhu.
OKUhlobene: 11 Amagajethi Ekhishi Enza Ukudla Kwe-Whole30 Kubelula Kancane
Amashumi amabili namashumi amabiliYini Okuvunyelwe
Yebo, lokhu kudla kunemingcele impela, kodwa izindaba ezinhle ukuthi, ungakwazi ngempela ukudla iningi lokudla okunomsoco osuvele ukuthandile. Umgomo uthi okwangempela ukudla phezu kwezinto ezigayiwe.
1. Imifino Nezithelo
Uthole inkululeko yazo zonke izinto eziluhlaza. Lokhu kudla kukhuthaza ukudla imifino eminingi nesithelo esincane. (Futhi, hey, amazambane-ngisho namazambane amhlophe-bala njengemifino.)
2. Amaprotheni
Gcwalisa inani elilinganiselwe lenyama engenamafutha-okungcono leyo ephilayo kanye notshani. Ukudla kwasolwandle okubanjwe zasendle kanye namaqanda nakho kusetafuleni. Uma ufuna ukudla amasoseji nobhekeni, qiniseka ukuthi kuyahambisana futhi uqaphele ushukela owengeziwe.
3. Amafutha
Amafutha omnqumo azoba umngane wakho omkhulu. Amanye amafutha emvelo asuselwa ezitshalweni (njengokhukhunathi nokwatapheya) namafutha ezilwane konke kugunyazwe i-Whole30. Ungawadla futhi amantongomane (ngaphandle kwamakinati, okuningi ngalokho kamuva).
4. I-caffeine
Izindaba ezihamba phambili? I-caffeine iyathobelana, ngakho ikhofi netiye kusewumdlalo omuhle.
UnsplashOkungagunyaziwe
Ziqinise, bangane.
1. Inyama yobisi
Valelisa ubisi, ibhotela, ushizi, iyogathi, i-kefir nakho konke okunye okunokhilimu nokuphuphile.
2. Okusanhlamvu
Noma yini ene-gluten ivinjelwe, kanye nelayisi, i-oats, ummbila kanye nezinhlamvu-mbumbulu ezifana ne-quinoa noma i-buckwheat. Lokho kusho ukuthi ayikho i-pasta nama-popcorn izinsuku ezingu-30.
3. Imifino
Awukwazi ukudla noma yikuphi ubhontshisi ekudleni kwe-Whole30, futhi lokho kufaka phakathi isoso (kanye nesoso yesoya, ubisi lwesoya kanye ne-tofu). Ama-chickpeas nama-lentils nawo afakwe ohlwini lwabavinjelwe. Oh, namakinati (kanye nebhotela lamantongomane). Ziyimifino. Uma wazi okuningi...
4. Ushukela
Ushukela, owangempela noma owokwenziwa, awukhawulelwe. Lokho kuhlanganisa uju, isiraphu ye-maple nazo zonke izithako ezinoshukela ezingahluziwe, futhi. I-dessert, noma ngabe yenziwe ngezithako ezithobelayo, ayivunyelwe. Iphuzu le-Whole30 ukubuyela ekudleni ephelele .
5. Utshwala
Uxolo.
Amashumi amabili namashumi amabiliYini Mhlawumbe Kulungile, Ngezinye izikhathi
Vele, akuyona yonke into ewela ezigabeni ezihlanzekile futhi okunye ukudla kungabangela ukudideka ku-Whole30.
1. Uviniga
Izinhlobo eziningi zikaviniga zilungile ku-Whole30, okuhlanganisa iwayini elibomvu, i-balsamic, i-cider nelayisi. Okuwukuphela kwento engalungile iviniga ye-malt, ngoba ngokuvamile iqukethe i-gluten.
2. Ghee
Kuma-stickler, umthetho wokungabi bikho kobisi nawo uhlanganisa ghee noma ibhotela elicacisiwe, nakuba amaprotheni obisi esusiwe. Kodwa abanye abakwa-Whole30 bathi i-ghee ingamafutha amukelekayo ngaleso sizathu.
3. Uphizi namaPods
Eminye imidumba nayo iwela endaweni empunga, njengobhontshisi oluhlaza, uphizi we-sugar snap kanye nophizi weqhwa. Njengoba zifana nemifino eluhlaza, zibhekwa njengezilungile.
4. Usawoti
Ubuwazi ukuthi usawoti one-iodized empeleni unoshukela? Yebo, kuyingxenye edingekayo yokwakheka kwamakhemikhali—ngakho usawoti one-iodized uhlukile emyalelweni ongenawo ushukela.
OKUhlobene: Ungahlala Kanjani ku-Whole30 endaweni yokudlela (Ngakho Akumele Ube I-Hermit)
