Mafuta Osatulutsidwa ndi Monounsaturated Amakonda
Zakudya za South Beach zinapangidwa kuti zizikhala ndi moyo wathanzi, Zomwe mafuta amapezeka mu zakudya zimachokera ku zomwe zimalimbikitsa cholesterol komanso mafilimu. Mafuta a mafuta odzaza ndi mafuta odzazidwa amapewa kapena osakwanira m'malo mwa mafuta osatulutsidwa ndi monounsaturated. Zakudyazi zasintha malingaliro ake okhudzana ndi mafuta a mkaka chifukwa cha kafukufuku wosonyeza kuti zakudya zamakaka zonse zakumwa ndiziteteza.
Ngati mukufuna kutsatira chakudya, ndibwino kuti muwone masinthidwe atsopano a mabukuwa chifukwa cha kusintha.
Mafuta a omega-3 fatty acids (monga salimoni ndi nsomba zina) amalimbikitsidwa, monga mafuta ochuluka mu monounsaturates, monga mafuta. Mafuta a omega-6 fatty acids (monga mtedza) angadyanso, koma osati owonjezera.
Mafuta a Mafuta Olimbikitsidwa Kwambiri pa Zakudya za South Beach
Magwero awa amakhulupirira kuti ndi abwino kwa thanzi la mtima. Zakudya zimasintha malingaliro ake ngati kafukufuku amapezeka. Izi zimaloledwa ndi kukula kwa supuni imodzi.
- Mafuta a azitona
- Mafuta a canola
- Azitona (15 mpaka 19)
- Peyala
- Walnuts ndi mafuta a mtedza
- Mafuta a nsomba, monga salimoni
- Mbewu ya nkhono ndi mafuta a fulakesi
- Kuphika mapiritsi
- Benecol imafalikira ndi margarine ena omwe amapangidwa ndi zomera sterols ndi stanols
Zina Zovomerezeka Zamafuta ku South Beach Diet
Izi zikhoza kuloledwa mu magawo osiyana a zakudya, koma kuchepa kwa kuchuluka.
- Mtedza ndi mbewu
- Mayonesi ochokera ku mafuta a maolivi
- Amafalikira popanda mafuta opatsirana kapena mafuta ochepa
Mafuta ndi Mafuta Amene Sayenera Kukhala Ochepa pa Zakudya za South Beach
Kudya kwanu kwa mafuta ndi mafuta ayenera kukhala kochepa kokha.
- Mafuta a chimanga
- Mafuta opangidwa
- Mafuta a mandata
- Mafuta a palm palm kapena palm kernel mafuta
- Mafuta osungunuka
- Mafuta a Sesame
- Mafuta a soya
- Mafuta a mpendadzuwa
- Kuwala kapena otsika mafuta mayonesi popanda high-fructose chimanga madzi (kupewa mafuta-free mayonesi)
- Mafuta a kokonati (osakwatiwa)
- Mkaka wa kokonati (chosakanizidwa, 1/4 chikho kutumikira)
Mafuta ndi Mafuta Ayenera Kupewa Ku South African Diet
Magaziwa ali pamwamba pa mafuta odzaza kapena odzola.
- Buluu, mitundu yonse (zopanda mafuta m'malo mwake monga Buchala Buds ndizobwino)
- Lard, mafuta a bacon, ndi mafuta ena olimba
- Margarine ndi zina zimafalikira ndi mafuta owonjezera (mafuta ochepa a hydrogenated)
- Chombo Chozizwitsa ndi zofanana za saladi
- Zomera zimakfupikitsa
Mafuta a Dairy ndi South Beach Diet
Mafuta a mkaka adakhumudwitsidwa pachiyambi cha South Beach Chakudya, omwe anali ndi mafuta ochepa okha omwe sanali mafuta. Kafukufuku wina wasintha malingaliro monga mafuta a mkaka apezeka mowonjezera kafukufuku kuti atetezedwe. Chotsatira chake, ndondomeko zatsopano za ku South Beach Diet ndizofunika kudya mafuta ambiri a yogagiti ndi mkaka m'malo mwa mafuta ochepa. Izi ndizokusintha kwakukulu ndipo simungakhoze kuwona izo zikuwonetseredwa muzinndandanda za zakudya zomwe zinayambira pa mapepala oyambirira a zakudya.
Zakudya Zakudya Zakudya Zam'madzi ku South Pacific
Zakudya zokonzedwa zomwe zinagulitsidwa pa Gawo 1 zingaphatikizepo magawo 15 peresenti ya calories kuchokera ku mafuta odzaza ndipo onse amapitirira mpaka 10 peresenti.
Zakudya zamadzulo ndi chakudya chamadzulo zimatchedwa 0 magalamu a mafuta odzola chifukwa ali ndi makilogalamu osachepera 0,5 pa kutumikira.
About the South Beach Diet
Zakudya za South Beach zinakhazikitsidwa mu 2003 ndi katswiri wamaphunziro Arthur Agatston monga njira yathanzi ya kudya ndi kuperewera. Ndizochepa m'zakudya komanso zowonjezera mu mapuloteni ndi mafuta abwino kusiyana ndi dongosolo lodya. Malingaliro a kagawodididwe amachokera ku ndondomeko ya glycemic ndipo cholinga chake ndi kuchepetsa zotsatira za zakudya pa shuga la magazi.
Zakudyazi zimakhala ndi magawo atatu. Panthawi yomaliza yokonza chakudya cha South Beach, pafupifupi 140 magalamu a chakudya amaloledwa tsiku ndi tsiku.
Chakudya chochepa cha galimoto chingalolere mapiritsi 50 kapena 100 okha a chakudya pa tsiku.
Cholinga cha South Beach Diet ndiko kulimbikitsa kulemera kwa thupi ndi moyo wathanzi mwa kusintha kusintha kwa zakudya zomwe mumadya. Mofanana ndi ndondomeko iliyonse yodyera, funsani dotolo kapena wothandizira zaumoyo musanayambe kudya zakudya zolimbitsa thupi.