Gwiritsani ntchito Chidule cha Chakudya cha South Beach kuti Mudziwe Ngati Pulogalamu Yakuyenera
Mgonero wa South Beach ndi imodzi mwa mapulogalamu otchuka kwambiri omwe amataya nthawi zonse. Zakudyazi zimagawidwa mu magawo atatu pamene zakudya zimadalira zakudya zopatsa thanzi, zakudya zowonjezera, komanso mafuta abwino. Pulogalamu yochita masewero olimbitsa thupi ndichinthu chofunikira kwambiri ku South Beach Diet.
Ambiri ogula amapeza kuti magawo atatuwa amatsata mosavuta komanso amakhala othandiza.
Chidule ichi cha South Beach Diet chidzakufotokozerani mwachidule pa gawo lililonse ndi ndondomeko zotsatila pulogalamuyo kuti mutha kusankha ngati zingakuthandizeni.
Kodi Zakudya za South Beach ndi Zotani?
Mgonero wa South Beach poyamba unali ndondomeko ya zakudya yomwe ikufotokozedwa m'buku la Arthur Agatston, MD. Dokotala adayambitsa dongosololi m'ma 1990 kuti athandize odwala ake kulemera. Mgonero wa South Beach: Mapulani Odyera, Dokotala, Opanga Maulendo a Zachisawawa ndi Odwala Matenda Ochepetsa Kutaya Kwambiri Anachoka pa masamulo mu 2003 pamene adatulutsidwa koyamba. Kuchokera nthawi imeneyo, bukuli ladutsa mosiyanasiyana komanso kusintha, koma chiyambi cha kudya ndikukhalabe chimodzimodzi.
Mgonero wa South Beach ndi pulogalamu yotsika kwambiri ya carb, high-protein ndi ya shuga. Zakudyazi zimakhala mbali ya Index Index , yomwe imakhudza zakudya malinga ndi mliri wa m'mimba . Pamene mukuphunzira kuchita South African Diet, mumaphunzira kusankha zakudya zowonjezera, zowonjezera shuga kuti mukhale okhuta komanso okhutira kuti mudye pang'ono ndi kuchepa.
Zakudya za South Beach: Chidule cha Zakudya Zakudya
Zakudyazi zimaphatikizapo kuyeza pakati pa carbs, mapuloteni, ndi mafuta. Chofunika kwambiri, mumalangizidwa kuti mudye zakudya zamtundu wapamwamba, mapuloteni ofewa, ndi mafuta abwino . Zakudya ndi shuga wowonjezereka , monga katundu wophika, maswiti, ndi zakumwa zakumwa zofewa zilibe malire.
Choncho ngati mumakonda kudya zakudya zimenezi, zimakhala zovuta kuzidya.
Zakudya Zakudya Zakudya Zam'madzi ku South Beach zomwe zimakonzedwanso, monga kugwedezeka, kusungunula, komanso kukonza chakudya chamadzulo, chamasana, ndi chakudya chamadzulo chilipo kwa ogula omwe amalembetsa pulogalamuyo. Ambiri mwa zakudyazi ndi ofanana ndi zakudya zomwe simungamve bwino kusiya. Koma inu mudzadya iwo mowonjezereka ngati mutagula Mabaibulo a South Beach ndi zakudya zikukonzekera ndi zochepa zopatsa mphamvu.
Simukuyenera kulemba kapena kulipira pulogalamuyi kuti muzitsatira. Anthu ena amangogula bukhuli ndikukonzekera zakudya zochezeka ku South Beach.
Miyendo ya Zakudya za South Beach
Zakudya za South Beach zimagawidwa mu magawo atatu osiyana. Zigawo zitatuzi zikuphatikizapo zakudya zovomerezeka, mapulani a zakudya, ndi maphikidwe. Gawo lililonse limaphatikizapo zakudya zomwe zingapewe.
Gawo 1 (lomwe limatchedwanso kuti tsiku la 7)
Kwa anthu ambiri, gawo lovuta kwambiri pa pulogalamuyi ndi Gawo 1 . M'masinthidwe ena a ndondomeko, gawo ili linatha milungu iwiri. Komabe, matembenuzidwe atsopano a tsiku la 7 "kubwezeretsanso" mmalo mwa gawo la masabata awiri.
Gawo loyambirira la ndondomekoyi ndilolumikiza kwambiri magawo atatu. Ndipamene mungathe kuchepetsa zakudya zambiri zamtundu wanu, kuphatikizapo zipatso, mkate, mpunga, mbatata, pasitala, shuga, mowa, ndi zinthu zophikidwa.
Chiphunzitso cha panthawi imeneyi ndi chakuti pali kusintha mkati mwathu komwe kumakhudza momwe matupi athu amachitira ndi chakudya chomwe timadya ndikutipangitsa kulemera. Pakasintha, tikulakalaka zakudya zomwe zimatipangitsa kusunga mafuta. Komabe, mwa kutsatira ndondomekoyi, mukhoza kukonza momwe thupi lanu limayendera ndi chakudya.
Zakudya zowonjezera masiku 7 (Phase 1) zimakonzedwa kuti zikhale zochepa m'makilogalamu kuti zithandizire kuchepetsa kulemera kwa thupi, ndi makilogalamu ochokera ku 1000 mpaka 1,600 makilogalamu patsiku. Mudya
- osachepera 40 peresenti ya makilogalamu anu a tsiku ndi tsiku kuchokera ku chakudya
- osachepera 10 peresenti ya makilogalamu anu a tsiku ndi tsiku kuchokera ku shuga wowonjezera
- makilogalamu 25 peresenti ya mapuloteni
- mafuta osachepera 30 peresenti (kuyang'ana mafuta ophatikizana ndi mafuta omwe amapezeka ndi mafuta odzaza mafuta osachepera 15 peresenti ya calories tsiku lililonse)
- Muyenera kupewa kumwa mowa panthawiyi
Ambiri ambiri a ku South Beach Mawonekedwe amalumbira kuti zolakalaka zawo za maswiti ndi ma carbu ena oipa amatha kupezeka panthawiyi. Kwa ena, gawo loyamba likhoza kupitilizidwa, koma sikutanthauza kukhala njira yodyidya yodyera.
Kuchita masewera olimbitsa thupi kumalangizidwa pa Gawo 1 ndi ndondomeko ya pafupi mphindi 30 patsiku.
Kuti mudziwe zambiri za gawo lofunika izi ndizothandiza kufufuza mndandanda wa zakudya zomwe zili zovomerezeka ndi kuphunzira malangizo ndi malangizo othandizira kuti mupeze nthawi yambiri yopuma.
Gawo 2
Pa gawoli, mukhoza kuyamba kuwonjezera zakudya kuchokera ku Phase 2 Yolandira Zakudya Zak t. Zowonjezera magwero a chakudya, monga nyemba ndi nyemba, tsopano akhoza kuwonjezeka ku menyu yanu.
Pakati pa Gawo 2, mtundu wa calorie ndi kuwonongeka kwa macronutrient ndi zofanana ndi Gawo 1 koma chiwerengero cha mafuta omwe amaloledwa kuchokera ku mafuta odzaza amachepetsa kupitirira 10 peresenti ya ndalama zonse.
Zovomerezekazo ndizochita masewera olimbitsa thupi osachepera 30 tsiku lililonse. Kuyambira pa Gawo 2 mukhoza kuchita zinthu zolimbitsa thupi, ngati mukufuna.
Phazi 3 ya South Beach
Gawo 3 ndilo gawo lomalizira komanso lopanda malire ku South Beach Diet. Dr. Agatston akuti malinga ngati mukupitiriza kutsatira malangizo ena, zakudya zakhala njira yanu ya moyo ndipo mupitirizabe kulemera kwanu.
Atkins vs South Beach Zakudya
Zakudya za South Beach nthawi zambiri zimafaniziridwa ndi zakudya za Atkins , dongosolo lina lopanda makapu. The Atkins Diet inakonzedwanso ndi dokotala ndipo yapyola mosiyanasiyana mzaka zambiri.
Nanga zolinga ziwirizi zikufanana bwanji? Mgonero wa South Beach wakhala wotchedwa Atkins. Koma pali kusiyana kwina. Atkins ndi South Beach onse amafuna kuti muyambe kudutsa mwatsatanetsatane. Mu Atkins, siteji yoyamba imatchedwa Induction. Ku South Beach Diet, gawo loyambalo limatchedwa Phase 1 kapena Kubwezeretsa Tsiku la 7.
Pa sabata yoyambirira ya ndondomeko iliyonse, zakudya zomwe mungathe kudya ndizochepa. Zakudya monga pasitala, mpunga, ndi mkate ndizoletsedwa. Koma pakapita nthawi, mutha kudya zakudya zambiri komanso nthawi zina mumakonda kudya. Zakudya zonse za Atkins ndi South Beach zimaphatikizapo mapulogalamu okonzanso thanzi labwino.
Kodi Zakudya Za South Beach Zolondola Kwa Inu?
Ngati mwakonzeka kusintha ndondomeko yanu yamoyo, ndiye kuti South Beach Diet ikhoza kukuthandizani. Koma ngati mukufunafuna mwamsanga mwamsanga kukonza , ndondomekoyi siidzakhala yothandiza. Mukhoza kulemera thupi poyamba koma kulemera kudzabwereranso ngati simumapanga ndondomeko ya nthawi yayitali.
Ngati mukuganiza kuti mupereke ndalama za The South Beach Diet, pitani kuntchito kwanu koyamba. Fufuzani webusaitiyi, yesani mndandanda, yesani mndandanda wa zakudya ndikuyesa pulogalamuyi musanayambe kuyikapo. Ngati mukuganiza kuti mukuwerenga kuti musinthe zokhudzana ndi zakudya zanu, perekani ndondomekoyi. Dieters ambiri apambana pa mapulani ndipo mukhoza kukhala mmodzi wa iwo.