Hiki ke paʻakikī nā meaʻai hoʻopau ka polokalamu Whole30 ʻaʻole ia no ka poʻe nāwaliwali o ka puʻuwai (ʻaʻole palena ʻia ka waiu, nā kīʻaha a me ke kō). No kēia kumu, ʻoi aku ka maikaʻi o ka hoʻomākaukau ʻana ma mua o kou hoʻokō ʻana i ka ʻai ʻana i nā meaʻai āu i noʻonoʻo ʻole ai ma mua o ka ʻai ʻana. ʻO nā salakeke, no ka laʻana, he kīʻaha i ʻae ʻia i ka ʻai, ʻeā? ʻAe, inā ʻoe e hana nei i Whole30, ʻo ka pane i kēlā nīnau e pili ana ʻaʻole i nā toppings āu e hoʻohana ai akā pehea ʻoe e ʻaʻahu ai iā lākou. No kēia kumu, manaʻo mākou iā ʻoe e nānā i kā mākou hōʻuluʻulu o Whole30 salad dressings ma mua o kou ʻoki ʻana i ka letus a hoʻomaka e hana i ka ʻaina awakea. Bonus: ʻO kēia mau lole i hana ʻia i ka home, no laila ʻaʻole pono ʻoe e hoʻolilo mau i ka nānā ʻana i nā papa inoa meaʻai ma ka hale kūʻai.
PILI: 30 ʻai holoʻokoʻa 30 hiki iā ʻoe ke hana i loko o 30 mau minuke
Akā ʻo ka mea mua, he aha ka Whole30 meaʻai?
Ma muli o kona kaulana, aia kahi manawa maikaʻi āu i lohe ai e pili ana iā Whole30 ma mua a noʻonoʻo i ke ʻano o ia mea. ʻOiai ke kani nei ka polokalamu meaʻai Whole30-ʻōlelo ka pūnaewele e hāʻawi i nā hopena kupaianaha a hoʻololi i ke ola-ʻo ka ʻoiaʻiʻo, ʻo ka meaʻai e like me nā meaʻai hoʻopau a nā kauka i ʻōlelo ai no ka manawa lōʻihi i nā poʻe maʻi e loaʻa ana i nā pilikia digestive a me ka hiki. nā meaʻai paʻakikī e ʻike ʻia. ʻO ka manaʻo o ka nui o nā meaʻai maʻamau i loko o kā mākou meaʻai e hoʻoulu ai i ka mumū i loko o ke kino, hiki ke kōkua i ka lehulehu o nā hoʻopiʻi olakino - a he ʻoiaʻiʻo loa kēia no ka poʻe i ʻike ʻole i ka ʻai.
No ka hoʻoponopono ʻana i kēia pilikia, ʻimi ka polokalamu Whole30 e hoʻomaʻemaʻe i ke kino o nā mea hewa a hāʻawi i kāu ʻōnaehana i kahi hoʻoponopono. Ma hope o 30 mau lā o ka hōʻole ʻana i kekahi mau meaʻai, hiki i nā poʻe komo ke hoʻokomo hou iā lākou i kā lākou meaʻai - kahi kaʻina e hiki ai i nā poʻe ke ʻike i ka mea, inā he, nā meaʻai i hoʻopilikia iā lākou. Akā he nui nā mea komo e koho i kahi ala hou o ka ʻai ʻana no ka pau ʻole.
multani mitti face pack side effects
No laila he aha nā meaʻai i waho o ka papa kuhikuhi? ʻO ka dairy (me ka waiū, ka pata, ka paʻakai, ka yogurt, kefir), nā kīʻaha (kekahi mea me ka gluten, me ka laiki, oats, kulina a me nā pseudo-grains e like me quinoa a buckwheat), legumes (e like me ka pī, soy, chickpeas a me nā lelo), ke kō. a me ka waiʻona (e kala mai).
Pehea e hiki ai iaʻu ke haʻi aku inā pili ʻo Whole30 i kahi lole?
Me he mea lā ʻaʻole pilikia ka ʻaʻahu saladi, akā ʻaʻole pono ia i ka wā e pili ana i ka meaʻai Whole30. No ka mea ʻaʻole ʻae ka polokalamu Whole30 i ke kō i hoʻohui ʻia (ʻoiaʻiʻo a i ʻole nā mea hana), he helu kamahaʻo o nā ʻaʻahu saladi-kūʻai-kūʻai ʻia a hana ʻia i ka home. I ke koho ʻana i kahi meaʻai ʻaʻahu salakeke a i ʻole ka ʻōmole o nā mea i hoʻomākaukau ʻia, e nānā i nā mea e like me ka meli, ka maple syrup a me nā mea ʻono o kēlā me kēia ʻano. A ʻo nā lole e komo pū ana me ka soy sauce, ka waiū a i ʻole ka gluten i waho. ʻO ka mea pōmaikaʻi, loaʻa iā ʻoe nā koho i ʻae ʻia ʻo Whole30 i ka wā e hana ai i kāu mau ʻōmaʻomaʻo i mea hoihoi iki. Eia he ʻumi o kā mākou mau lole salakeke Whole30 punahele e hoʻomaka ai ʻoe.
ʻO ke kīʻaha i wehewehe ʻia1. Whole30 ʻaʻahu Italia
ʻO ka ʻaʻahu ʻItalia kahi koho maʻamau i ka wā e hiki mai ana i ka hoʻonui ʻana i kahi saladi. Eia nō naʻe, ʻaʻole hiki i ka hale kūʻai ke kūʻai aku i nā ʻano like ʻole i nā koina Whole30. Mai hopohopo, akā, DIY wale nō. ʻO ka momona, ʻino a kūpaʻa loa i ka hoʻolālā pāʻina Whole30, ʻoluʻolu kēia ʻaʻahu salakeke Italia homemade i mea e hauʻoli maoli ai ʻoe e pili ana i kahi kīʻaha o nā ʻōmaʻomaʻo. ʻO ka mea maikaʻi loa, ʻo ka mayo homemade ʻOi aku ka maʻalahi ma mua o ke aʻo ʻana i nā lepili o ka hale kūʻai i kūʻai ʻia.
ʻO ka Veganista maʻalahi2. ʻAʻahu Mango ʻono
Hoʻopili ʻia ka ʻono maoli o nā hua ʻala me ka pepa ʻulaʻula a me kahi pā o ka vīneka i loko o kēia kāhiko. ʻO ka hopena hopena? ʻO kahi hui ʻoluʻolu o nā mea ʻono e makemake ai ʻoe e ʻai i nā mea a pau āu e hoʻoinu ai. I nā huaʻōlelo ʻē aʻe, hiki iā ʻoe ke hoʻohana maʻalahi i kēia no kahi kīʻaha veggie āu i hoʻolei like ʻole ai no kāu ʻaina awakea, a laila hoʻopau iā ia i ke ahiahi e like me ka mea hoʻonani protein (e noʻonoʻo i ka iʻa, ka moa a i ʻole ka puaʻa) no kahi noho aloha- i ka ʻaina ahiahi.
ʻīlio laʻa loa ma ka honua
Detox3. ʻO ka Vinaigrette Champagne
He mea kaumaha loa ka Champagne inā ke hana nei ʻoe i ka mea Whole30 - ʻo ka winika champagne, ʻaʻole naʻe. ʻO kēia ʻano ʻano vīnega ke haʻaheo nei i kahi ʻano ʻono ʻoi aku ka maʻalahi a ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe, a ʻo ia ke kumu he mea kupanaha ia i loko o kēia meaʻai no kahi vinaigrette ʻono a kaulike maikaʻi e hele maikaʻi me nā mea āpau a hui pū ʻia i ka pō o kahi. maka. Ke aloha.
ʻO ke kīʻaha i wehewehe ʻia4. ʻO Whole30 Buffalo Ranch Dressing
ʻAʻohe waiu a ʻono loa kēia hānai bufalo ʻono. E hoʻopaʻa i kēia ʻaʻahu me ka wiwo ʻole i ka wā e makemake ai ʻoe i kahi kīʻaha ʻoi aku ka nui no kāu papa ʻōmaʻomaʻo. ʻAʻole i ke ʻano no ka saladi? ʻAʻohe pilikia - hiki iā ʻoe ke lawelawe i kēia ma ke ʻano he luʻu ma ka ʻaoʻao nā pā maka , nā mea ʻai meaʻai a me nā manamana lima o kēlā me kēia ʻano. ʻO wai ka mea makemake ʻole i kahi ʻaʻahu hana pālua?
ʻO Yum maikaʻi5. ʻO ka Vinaigrette Balsamic Kalima
ʻO ka vīnega balsamic He mea kūikawā ia e kaena ai i ka momona momona, ʻaʻole maʻamau i nā vinega ʻē aʻe. ʻO ia hoʻi ka mea hoku i loko o ka balsamic vinaigrette, kahi hoaaloha maikaʻi loa o ka saladi. I ka wā e hahau ai i kēia lole inu, e hoʻomanaʻo i ka maikaʻi o ka balsamic āu e hoʻohana ai a laila ʻoi aku ka maikaʻi o ka huahana i hoʻopau ʻia. ʻO kēlā ʻōlelo, ʻoiaʻiʻo e lilo ia i a holoʻokoʻa ʻoi aku ka maikaʻi ma mua o ka vinaigrette āu e ʻike ai ma ka hale kūʻai a ʻoi aku ka nani o ka creaminess (dairy-free).
Kuke Ai Paleo6. ʻO Chimichurri Sauce
Inā ua ʻike ʻia ʻoe e hele i ke kūlanakauhale me ka salakeke i hoʻopiha ʻia i ka protein (e hāpai i ka lima), a laila e ʻike paha ʻoe i kāu hoa aloha ʻuhane i loko o kēia kīʻaha chimichurri. ʻOiaʻiʻo, e hoʻolohe mai iā mākou: He maʻemaʻe, piha i ke ʻano, akā ʻaʻole hōʻeha, a ʻono mau i ka hou. E ho'āʻo i kēia ma ka salakeke e hōʻike ana i ka steak, ka moa moa a i ʻole ka ʻōpae a aloha ʻoe.
Hoʻomaka ke olakino ma ka lumi kuke7. Mojo Vinaigrette
Hoʻohui maikaʻi nā mea ʻala ikaika a lepo o ka oregano hou me ka citrus zingy, nā mea ʻono a me ka ʻawaʻawa. ʻO ka hopena hopena he hui hoʻoikaika o nā mea ʻono e hoʻonui ai i ka ʻai puaʻa a me ka salakeke like. 'Ōlelo Aʻo: E like me ka chimichurri sauce, ua kūpono kēia meaʻai no nā salakeke ʻiʻo, akā hiki ke hōʻoia i ka ikaika ke hoʻohana ʻia ma ka letus wale nō.
ʻO Yum maikaʻi8. Lemon Garlic Tahini Sauce a me ka lole
E kala mai, e nā mea aloha hummus, akā pono ʻoe e kali i hoʻokahi mahina ma mua o ka ʻoliʻoli hou ʻana i kēia meaʻai ʻono, no ka mea, ʻaʻole kūpono nā legumes e like me ka moa. Eia nō naʻe, ʻo ka tahini - ka mea huna e hoʻokaʻawale ai i ka hummus maikaʻi mai ka ʻōpala chickpea paʻakai - he pāʻani maikaʻi. ʻO kēia condiment paʻakikī, kahi paʻi i hana ʻia mai nā kumulāʻau sesame, ʻoi aku ka nui ma mua o ka hoʻohui ʻana i ka hoihoi i kekahi o kā mākou punahele punahele mau loa. ʻO ka hiʻohiʻona: ʻO kēia ʻaʻahu salakeke silika e hoʻohui i ka ʻono nutty o ka tahini me ke kāleka ʻono i ka hopena maikaʻi loa.
Kuke Ai Paleo9. Ka lole Pear
ʻAʻole hiki ke maʻalahi ka hana ʻana i kēia ʻaʻahu salakeke ʻekolu-e hoʻohui wale i kahi hoa i ʻili ʻia, ka wai lemon a me ka ʻaila ʻoliva i kāu blender a hāʻawi iā ia i ka puahiohio. ʻO ka hopena, he mea ʻono maikaʻi a hōʻoluʻolu hoʻi ʻoe e makemake ai e hoʻoinu i ka saladi a me nā mea ʻē aʻe. Pōmaikaʻi: E loaʻa iā ʻoe kahi lawelawe o nā huaʻai a me nā mea kanu i hoʻokahi hāʻule.
pehea e hoʻohana ai i ka waiu niu no ka ʻili
ʻO ka Veganista maʻalahi10. Kāleka Kāleka
Hoʻohana mākou i ke kālika i nā mea āpau a mākou e kuke ai, no laila he maʻalahi ke kūʻai ʻana i ke kālika. Hāʻawi kēia ʻano meaʻai i kahi hui hoʻoikaika o ke kālika pungent, citrus zesty a me ka sinapi ʻala e hoʻohiki ai e hoʻāla i kou palaka a me nā mea āpau ma kāu pā. Ma mua o kou hana ʻana i kēia, e nānā ʻelua i ka lepili ma kāu sinapi e ʻike pono ʻaʻole i loko o nā meaʻai e like me ka cornstarch a i ʻole maltodextrin, a e hoʻomaopopo ʻoe e hoʻohana ana kekahi mau brands o Dijon i ka waina keʻokeʻo, ʻaʻole ia e pili ana iā Whole30.
PILI: Pehea e ʻai ai ʻo Whole30 no kēlā me kēia ʻai i kēia pule
