Cholinga cha South Beach Diet ndicho kukuthandizani kuchepetsa thupi, kutentha mafuta, ndi kusakaniza shuga lanu la magazi. Mukamagwiritsa ntchito cholinga chimenecho, mumachotsa chakudya, nyemba, nyemba / nyemba, zakumwa zotsekemera, ndi zakumwa zoledzeretsa mu Gawo 1. gawo lovuta kwambiri la zakudya.
Mu Gawo 2, mumapanganso nsomba zowonjezereka, nyemba, nyemba, zipatso (koma osati madzi a zipatso), ndi mbewu zonse.
Mutha kukhala gawoli kufikira mutakwaniritsa zolemetsa zanu.
Mu Gawo 3, mukhoza kuwonjezera zakudya zosiyanasiyana moyenera.
Choncho, popatsidwa kuti chakumwa chilichonse chokoma ndi shuga sichikuchokera ku funso la South Beach, kodi mumamwa chiyani mukafuna kachakudya chokoma, chokoma?
Zakudya Zokwanira
Mwamwayi, chakudyacho chimasonyeza malamulo ake monga zakumwa monga zakudya. Malamulo akuluakulu okhudza zakumwa ndi awa:
- Madzi ayenera kukhala zakumwa zanu zazikulu
- Musamadye chilichonse chokoma ndi shuga , mazira a chimanga chapamwamba-fructose , kapena mitundu ina ya shuga , kuphatikizapo timadziti tam'madzi ndi sodas.
- Lembani zakumwa zofiira 1 mpaka 2 patsiku
- Pasakhale mowa pa Gawo 1
- Palibe mowa mpaka Phase 3 (koma mowa pa zakudya zochepa za carb zingakhale zonyenga)
Malingaliro Akumwa
Poganizira malamulowa, pali mndandanda wa zomwe mungakhale nazo popanda zolakwa pazigawo zosiyanasiyana za zakudyazi.
- Madzi, nthawi zonse, amawala, kapena pofikira ndimu
- Madzi a phwetekere
- Zamasamba zophika madzi, monga V8 Masamba a masamba
- Mkaka, mkati mwa malire
- Seltzer (unsweetened)
- Soda soda
- Khofi yakuda (kapena yokoma), 1 mpaka 2 makapu tsiku lililonse
- Chofi wakuda wakuda
- Teya popanda shuga (yotentha kapena iced), 1 mpaka 2 makapu tsiku lililonse
- Tiyi ya Decaf , yopanda shuga
- Vinyo wouma ndi chakudya pambuyo pa Phase Woyamba
- Zakudya zopanda zakudya zowonjezera, kuphatikizapo zosakaniza zopanda shuga
- Zakudya zam'thupi zokhala ndi mafuta oyenera (komanso mankhwala osokoneza bongo, makamaka omwe sali owala, amagawira malire a 1 mpaka 2 tsiku lililonse)
Zakumwa Zoledzeretsa pa Zakudya za South Beach
Vinyo wouma amafunidwa, moyenera komanso ndi chakudya. Lembetsani magawo 1 mpaka 2 a ma ola 4 peresenti iliyonse.
Zakumwazi zingathe kudyedwa pang'onopang'ono, mwina kamodzi kapena kawiri pa sabata:
- Zakumwa zosakaniza zomwe zili ndi madzi kapena osakaniza shuga (palibe madzi a madzi) pambuyo pa Gawo 1
- Kuwala mowa mu Gawo 3
- Zosakaniza zokoma za ufa wa khofi
Onani zina zonse za South Beach Zakudya Zakudya .
Malangizo Othandiza
Chitani ntchito yanu ya kusukulu. Chidziwitso ndi mphamvu. Werengani, werengani, werengani zonse za South African Diet musanayambe kukonzekera kuti mutha kukonzekera nokha, pangani malo anu friji ndi zakudya zina zovomerezeka, ndi kutengera banja lanu ngati mukufuna.
Sakanizani mndandanda wa zakudya. Pali magawo atatu ku South Beach Diet. Gawo loyamba, lomwe limatenga masabata awiri, ndilolokhazikitsa malamulo. Zakudya zambiri zidzatsitsidwanso pang'onopang'ono m'zigawo ziwiri zotsatira.
Konzani mamembala anu a mlungu ndi mlungu. Kupambana kwa chakudya chirichonse kumayesedwa ndi momwe mwakonzekera kuti muli ndi chakudya chopezeka ndi menyu omwe mwalinganiza. Zimadula "kungotenga chinachake" chifukwa mulibe zowonjezera.
Mangani dongosolo lothandizira. Amzanga, mabanja, magulu othandizira ovomerezeka ndi ofunika nthawi iliyonse mukasintha momwe mumadyera. Zimatengera nthawi kusintha ndi kukhala ndi wina kuti akulepheretseni kukhumudwa kwanu ndi chinthu chabwino (ngati sakusamala).
> Chitsime
> Buku la South Beach Diet Handbook. PDF.