Mikate, pasitala, katundu wophika, ndi zina zotero ku South Beach Diet
Zakudya za South Beach ndi zakudya zochepa kwambiri monga palibe. Ambiri samalola zochepa kapena zazing'ono pokhapokha ngati chakudyacho n'chosiyana. Pano pali mndandanda wa mbewu zosamalidwa pa gawo lililonse la South Beach Diet.
Mndandanda wa Zotsamba ndi Mbewu - Phazi Loyamba la South Beach
Mu Gawo 1 la South Beach Diet, palibe njala kapena nyemba konse mu Gawo 1.
Izi zikuphatikizapo:
- Mkate (kuphatikizapo muffins, biscuits, bagels, zikondamoyo, ndi zina)
- Mbewu (yotentha kapena yozizira)
- Mbewu (mpunga, tirigu, oats, ndi zina)
- Chilichonse chopangidwa ndi ufa
- Zomera zobiriwira (mbatata, chimanga, beets, etc
Nyenyezi Zovomerezeka ndi Mbewu Zokwanira ku South Beach Phase Two
Pakati pa Gawo lachiwiri, mbewu zina zowonongeka ndi zochepa zimayambanso kubwerera mkati. Ndikofunika kuwonjezera zakudya izi pang'onopang'ono ndikuyang'ana zolakwika - zilakolako za carb, osamva bwino, kapena kupindula.
Zakudya Zowonjezedwa M'gawo lachiwiri. Onani kuti "mbewu zonse" zimatanthauza mbewu 100%. "Fufu la tirigu" ndi chikho cha "ufa woyera" pa malemba. Iyenera kunena YONSE pa tirigu uliwonse omwe atchulidwa.
Zakudya Zophikidwa - Zakudya, Zokonzera, Ndizo.
- Chigawo chimodzi (1 oz) 100% chakudya chonse cha tirigu
- ½ yaying'ono kapena 1 oz ya 100% ya ngongole yonse ya tirigu
- Othawa - 100% tirigu wonse wopanda mafuta okhwima ndi magalamu atatu a fiber pa ounce - 1 oz pa kutumikira
- Chakumwa, Rye - zidutswa ziwiri
- 1 yaying'ono yokhala shuga yopanda muffin
- 1 tinthu tating'ono tating'ono tomwe timapanga timadzi timeneti timene timagwiritsa ntchito timadzi timeneti timene timayendera
Nkhosa
Nkhosa ziyenera kukhala ndi magalamu asanu ndi limodzi a shuga ndi zosachepera 6 magalamu a shuga pa kutumikira - nthawi zina zimagwiritsidwa ntchito mpaka magalamu 8 a shuga. Oatmeal kapena mbewu zina zotentha ziyenera kuchepetsedwa pang'onopang'ono, osati mitundu yofulumira kapena yophika mwamsanga.
Mbewu zotentha zopangidwa ndi mbewu zoyengedwa, monga Cream of Wheat, saloledwa. Zitsanzo:
- Nthambi yonse yomwe ili ndi Fiber yambiri - 1/2 chikho
- Nthambi za masamba - 1/3 chikho (nthawi zina)
- Fiber One - 1/2 chikho
- Kashi, Pita Konda - 1/2 chikho
- Tirigu Wofiira - 1/2 chikho
- Tirigu ndi Nthambi - 1 oz
- Zakudya Zam'madzi za South Beach (zotumizira pa bokosi)
- Mbewu za Buckwheat - 1/2 chikho
- Nthambi ya oat - 1/2 chikho
- Zakale Zakale Zakale - 1/2 chikho
- Zakudya Zomangira Zitsulo - 1/2 chikho
Zophika
Mitengo yambiri yophikidwa imavomereza, mu kukula kwa 1/2 chikho. Kusiyanitsa ndi mapira ndi chimanga kapena grits. Couscous amavomereza. Ngakhale kuti Agatston sanena momveka bwino kuti amatanthauza tirigu wathanzi lonse, izi zikuwoneka kuti ndi njira yabwino kwambiri, monga couscous nthawi zonse imakhala ndi glycemic index ndipo zingawoneke kuti ndi yotsutsana ndi zomwe Agatston akudyeramo zakudya (chiwerengero cha glycemic index ya couscous cerecous si alipo). Zitsanzo za mbewu zabwino zophikidwa:
- Amaranth - ½ chikho cha mbewu zonse
- Balere, opangidwa
- Buckwheat (kasha)
- Bulgar
- Oats, kernel (kugula)
- Mpunga, bulauni
- Mpunga, zakutchire
- Rye, kernel yonse
- Kinoya
- Tirigu, kernel yonse
Pasitala, Popcorn
- 100% Zakudya zonse za tirigu - 1 chikho chophika, al dente
- Mafuta ena onse a Pasita (monga mpunga wa bulauni) - 1 chikho - nthawi zina
- Mphukupula , mpweya wakuwuluka, plain - makapu awiri
Masamba Otsika
Mitumiki Yonse ½ chikho
- Kaloti
- Nandolo, wobiriwira
- Dzungu (nthawi zina)
- Rutabaga (nthawi zina)
- Zitamu, mbatata
- Tembenuzani
- Yam, cubed
Nkhumba ndi Zozizwitsa Zomwe Ziyenera Kupewa - Mmadera Onse a South African Diet
- Chakudya chilichonse chophatikizapo ufa wonyezimira, kapena chophikidwa chilichonse chopangidwa ndi shuga wa mtundu uliwonse , mwachitsanzo, ma cookies, mikate, mapepala
- Pasitala yoyera
- Mchele woyera
- Mbewu yamtundu uliwonse (1 kumanga chimanga monga masamba amaloledwa "kawirikawiri" - miyezi itatu iliyonse)
- Mbatata mwa mtundu uliwonse
- Ma Parsnips
- Beets
- Nkhosa zosaphatikizidwe pamwambapa
- Pizza
- Cake cha Rice