Ngati muli ndi dzino lokoma, pali zinthu zingapo zomwe mungathe kuchita
Ngati muli ndi dzino lokoma, chinthu choyamba chomwe mukuganiza kuti mutayambitsa kuyambitsa South Beach Diet ndi: Kodi zilizonse zotsekemera zimaloledwa ? Mukudziwa kale kuti mutha kuchotsa zotsala, maswiti, ayisikilimu, timadziti tamtundu, ndi zina zotero. Kotero zotsalazo ndi ziti?
Zakudya zina zotsekemera ndi zotsekemera zimatha kusangalala pa gawo lililonse la zakudya izi-koma mwina si mtundu umene mumakonda kudya.
Zidzakhala zotengera, koma kawirikawiri, zakudya izi zikhoza kukhutiritsa chilakolako ndikukulepheretsani kuchoka pa cookies chip cookies.
Ndipo gawo lina la uthenga wabwino: Pochotsa shuga wambiri, zakudya zapamwamba , m'kamwa mwanu mudzayamba kusintha ndikumvetsetsa bwino kwa zokoma zowonongeka, zakudya zathanzi, monga zipatso (komabe chipatso chimachotsedwa gawo 1).
Gawo 1 la South Beach
Gawo 1 ndilo gawo loletsa kwambiri ku South Beach Diet. Gawoli likugogomeza zakudya zomwe zilibe mafuta odzaza ndi zakudya, kuphatikizapo masamba akuluakulu, mapuloteni (mazira ndi azungu, azungu, nkhuku zopanda chilema, zowonda za ng'ombe ndi nkhumba, zakudya za soya), komanso zakudya zopanda mafuta -kudya mkaka. Palibe zipatso kapena mbewu zimaloledwa.
Pachigawo choyamba, maswiti ali ndi ndalama zokwanira 75 zokhazokha za zotsatirazi. Kotero, osati zambiri. Malire ndi mbali kuti anthu asadye zakudya za shuga , zomwe zingachititse kuti anthu ambiri asamadye zakudya, makamaka ngati amadya mopitirira malire.
Ngati muli mtundu womwe umasowa chinachake chokoma kumapeto kwa chakudya kapena kamodzi patsiku, gawo lovomerezeka la 1-lovomerezeka lidzakhala chisomo chanu chopulumutsa.
Zakudya zokoma kwambiri, monga shuga ndi uchi, zimachoka pa tebulo pa South African Diet-komabe, mungathe kukometsera zakumwa ndi zakudya ndi zokoma zotsatirazi.
Mwa izi, Stevia ndi zipatso za monk zimayesedwa kuti ndizochepa zomwe zingawononge matenda pakati pa ochita kafukufuku, kotero mukhoza kumamatira. Kafukufuku wina amasonyeza kuti acesulfame K, Nutrasweet, saccharin, ndi sucralose, makamaka, imathandizira kuvutika maganizo, matenda a kagayidwe kake, ndi khansa zina.
- Acesulfame K (Sunnette® ndi ena)
- Nutrasweet (Equal ®)
- Saccharin (Sweet & Low ®)
- Sucralose (Splenda ®)
- Stevia
- Shuga Alcohols
- Zipatso za Monk
- Ngawa yamagazi (supuni imodzi patsiku)
Zakudya zowonjezera ndi zakudya zotsekemera zimaloledwa mu Gawo 1 la South Beach Diet:
- Candies - mankhwala osapuka opanda shuga okha
- Chokoleti ufa - palibe added shuga
- Kokowa, mtundu wosaphika wosaphika
- Fructose
- Mabala a phokoso, palibe shuga wowonjezera
- Gelatin - yopanda shuga
- Gamu - wopanda shuga
- Jams ndi jellies - shuga wopanda
- Popsicles - shuga wopanda
- Syrups - opanda shuga, monga Maple Grove Sugar-Free Free Maple ndi Da Vinci kapena Torani Sugar-Free Syrups
Mungaganizirenso za kutsegula mafuta otsekemera a yogurt kapena a kanyumba mumadyerero omwe amachititsa kuti azikhala ndi ufa wa cocoa ndi supuni ya jamu yopanda shuga kapena imodzi mwa zotsekemera, monga Stevia.
Gawo lachiwiri la South Beach
Gawo 2 la South Beach Diet ndi losavuta kusiyana ndi gawo 1 pokhudzana ndi kukonza shuga chifukwa mumaloledwa ufulu wina.
M'malo mongolemba mndandanda wa zakudya zokha, mumayamba kuwonjezera zakudya zowonjezera, zakudya zam'mimba, kapweya wamagazi m'magulu anu, monga zipatso zonse ndi zipatso. Mukhoza kuwonjezera pa awiri kapena atatu operekera zipatso - ndipo iyi ndi njira yabwino komanso yathanzi yokwaniritsira dzino lanu lokoma.
Zipatso zili ndi shuga wotsika kwambiri pa zipatso zonse kotero zimakhala bwino makamaka mukamaliza gawo lachiwiri. Ganizirani kupanga mchere wobiriwira ndi blueberries, raspberries, mabulosi akuda ndi sliced strawberries, ndi kuupaka ndi carb yako yopsereza kirimu .
Mabhanani ozizira angagwiritsidwe ntchito kupanga zonona zabwino. Zomwe mukuyenera kuchita ndizogawaniza nthochi, kuziwaza mufiriji, ndi kusakaniza zidutswa zachisanu ndi mkaka wanu, kuphatikizapo zakudya zina zomwe mukuzifuna, monga ufa wosakanizidwa ndi kakale ndi batala wa kapiteni kwa kirimu batala chokoleti "chabwino" , mango ozizira ndi chinanazi pa kirimu chokoma, kapena strawberries yachisanu kuti mukhale kirimu chabwino.
Mwinanso mungakwere pamwamba pake ndi mtedza wambiri kapena yamatcheri kumapeto.
Mukhozanso kuwonjezera zotsatirazi mu gawo 2:
- Nthaŵi zina choseti cha mdima kapena chokoleti chokoma
- 1 Kutumikira kwa pudding - wopanda mafuta ndi shuga
Ndikofunika kwambiri kumvetsera zomwe thupi lanu limakuchitirani kuti muwonjezere mu carbu zambiri. Ngati chakudya chimayambitsa zilakolako kapena kupweteka, tibwererani ndikuyesera pang'ono kuchepa. Ngati mumamva kuti muli ndi mutu wambiri kapena wotsika mu mphamvu, dothi. Kulemera kwa msinkhu kumakhala kuchepetsedwa kwa masentimita 1 kapena awiri pamlungu pa Phase 2.
> Zotsatira:
> Soffritti M1, Padovani M, Tibaldi E, Falcioni L, Manservisi F, Belpoggi F. Zotsatira za Carcinogenic ya Aspartame: Kufunika Kowonongeka Kuyanjanitsa. Am J Ind Med. 2014 Apr; 57 (4): 383-97. lembani: 10.1002 / ajim.22296. Epub 2014 Jan 16.
> Zotsatira za Okonza Odzipanga asanu pa Caco-2, HT-29 ndi HEK-293 maselo. Mankhwala osokoneza bongo. 2015; 38 (3): 318-27. do: 10.3109 / 01480545.2014.966381. Epub 2014 Oct 15.