Palibe Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zambewu
Dr. Arthur Agatston, katswiri wa zamoyo ku Florida, adanena kuti chakudya cha Atkins chinapangitsa kuti odwala asatayike komanso kuti akhale ndi mafuta ochepa m'mimba mwawo-koma anali ndi nkhawa ndi mafuta ake okhutira ndi thanzi labwino-kotero adzipanga chakudya chake choyenera kwa odwala ndi mikhalidwe monga kunenepa kwambiri, shuga, ndi matenda a mtima.
Ndicho, South African Diet anabadwa mu 2003.
Kusiyanitsa kwakukulu pakati pa Atkins ndi South Beach ndikuti South Beach ili ndi mafuta ochepa kwambiri ndipo siimachepetsa masamba osakhala wowuma. Palinso kusiyana kwina, monga South Beach kulola chipatso, zipatso zonse, ndi zamasamba m'gawo lachiwiri-ndi Atkins zimangobweretsa zipatso zochepa.
Cholinga cha Phase 1 ya South Beach ndi kuchotsa shuga wamtundu wa magazi ndi mitsempha yomwe imabwera chifukwa chodya shuga ndi makonzedwe okonzedwa bwino, omwe amakuthandizani kukhala osatenthedwa pamene mukuyaka mafuta. Ndicho chifukwa chake amadula zakudyazo, kuphatikizapo chakudya, mafuta, ndi nyama zomwe zimakhala ndi mafuta odzaza. Gawo 1 limaphatikizapo zakudya zamapuloteni, nkhuku, nkhumba, nsomba, masamba ambiri, mafuta abwino, ndi zina za mkaka ndi nyemba.
Kotero Ndiye Kodi Mukudya Chiyani?
Mukamagwiritsidwa ntchito ku Standard American Diet zakudya monga bagels, sandwiches, ndi mchere, zimatha kukhala zovuta pamene mukuyamba kudya monga South Beach-simukuyenera kuti muzolowere kuchepetsa, koma mumayang'anizana ndi Ntchito ya kukonza chakudya ndi zakudya zomwe mwangoyamba kudya pang'ono.
Koma musati mudandaule. Zimangofuna kusintha. Pano pali njira yosavuta yomwe ingakuthandizeni kuchoka pachiyambi chabwino.
Choyamba, onetsetsani kuti mukudziwa bwino zakudya zomwe mungadye .
Kenaka, dziwani nokha ndi ndondomeko iyi ya chakudya chamadzulo kuphatikizapo zakudya zopangira ziwiri. Pa gawo lake la chakudya cha Phase 1, Agatston amakhalanso ndi zokoma, zomwe mungakhale nazo za mchere.
Mu zochitikazi, mutha kudya kasanu ndi kamodzi patsiku. Chifukwa chimodzi cha zolinga za South Beach ndi kusunga shuga m'magazi, zingakhale zothandiza kudya chakudya chochuluka, osati kuyembekezera nthawi yayitali ndikudya. Tsopano tiyeni tigwire chakudya chimodzi ndi chimodzi.
Malo Odyera ku South Beach: Phase 1
Chakudya cham'mawa chiyenera kukhala ndi:
- Kutumizira mapuloteni, monga mazira, nyama, tofu, kapena kanyumba tchizi
- Zosakaniza za masamba kapena tomato kapena masamba odyera madzi (monga V-8)
- Chakumwa chopanda khalori monga khofi kapena tiyi
Palibe malire kwa zakudya izi kupatula mkaka, koma Agatston amapereka kukula kwa kutumikira. Ngati mudakali ndi njala, mukhoza kudya pang'ono. Kuti mupange chakudya cham'mawa mosavuta ndikusangalala, mungafune kuphunzira njira zosiyanasiyana zophikira mazira , kupanga chophimba kapena tofu , ndikudziwana ndi masamba ochepa .
South Lunches Lunches: Phase 1
Chakudya chiyenera kukhala ndi:
- Kutumidwa kwa mapuloteni ovomerezeka (kutumikira kukula osati kokwanira, koma osadya kwambiri)
- Mitundu yambiri ya masamba. Mu bukhu lotchedwa South Beach Diet , pafupifupi madyerero onse a Phase 1 ndi saladi wophika kapena amaphatikizapo saladi.
- Gawo lachitatu la theka la nusu likupereka nyemba kapena nyemba
- 1 mpaka 2 Supuni ya saladi kuvala
- Mayi ngati akufuna (kukumbukira malire)
- Chakumwa chaulere, monga madzi
Nkhumba iyi ya nsankhuni ndi njira yabwino kwambiri, monga momwe msuzi wa nkhuku wa ku Thailand ukuchitira .
South Din Dinners: Gawo 1
Zakudya zamadzulo ziyenera kukhala ndi zotsatirazi. Inde, iwo akhoza kuphatikizidwa ndi kuphikidwa mwanjira iliyonse ndi kununkhidwa momwe mumakondera. Mwachitsanzo, izi zikhoza kukhala chakudya cha ku Mexican, Asia, kapena Italy.
- Kutumidwa kwa mapuloteni ovomerezeka (kutumikira kukula osati kokwanira, koma osadya kwambiri)
- Mitundu yambiri ya masamba, kuphatikiza nyemba (nyemba).
- Zakudya za mkaka - fufuzani momwe mwasiyira, ndipo muwonjeze monga momwe mumafunira - mungafune kuchisunga mchere (onani Zakudya Zamakono ku South Beach Diet )
- Mafuta ovomerezeka ophika kapena kuvala masamba - 1-2 Supuni
- Chakudya chopanda kalori
Kwa malingaliro a chakudya chamadzulo, maphikidwe otsika kwambiri pa intaneti ndi bwenzi lanu lapamtima. Koma ndithudi, yesetsani maphikidwe kuti mugwirizane ndi kukula kwake komwe kumaloledwa pa zakudya izi.
Kusambira kwa South Beach: Phase 1
Zakudya Zakudya za South Beach zimafuna zakudya zosakaniza ziwiri tsiku lililonse. Zakudya zabwino zowonjezera zili ndi masamba komanso mapuloteni (kumvetsetsa mutu) Zakudya zonse zochepa kwambiri zimadalira kwambiri zakudya ziwirizi). Mwachitsanzo, mungapange zinthu zowonjezera udzu ndi nsomba ya thonje, sungani zophimba zosakaniza mu nyemba zoumba nyemba, kapena mukhale ndi dzira lolimbika limodzi ndi chilichonse chomwe mumakonda. Mtedza ndiwotchetcha kwambiri, monga ali ndi mapuloteni ndi mapiritsi pamodzi (zolembera kukula).
Desi: Phase 1
Mosiyana ndi zokometsera, mchere sungagwiritsidwe ku South Beach Diet. Zambiri mwa mchere wochokera ku Gawo 1 la Menyu ya South Beach Diet Buku ndi mtundu wina wa tchizi ta ricotta. Komanso, makilogalamu 75 omwe alibe shuga "zokoma" amaloledwa tsiku lililonse. Chotupitsa chilichonse chovomerezeka chingakhale bwino ngati chakudya chamadzulo komanso ngati muli ndi njala.
Ngati mukufuna mapulani a zakudya, The South Beach Diet ndi Arthur Agatston ili ndi masabata awiri a Phase 1. Webusaiti ya South Beach Diet ikukupatsani mwayi wosankha pulogalamu yawo yodyera, yomwe ikuphatikizapo zakudya zomwe zimaperekedwa pakhomo panu. Pambuyo pa masiku angapo pa Gawo 1, ndikukupemphani kuti muyang'ane patsogolo pa Gawo 2 kuti mukonzekere molingana.