Kusintha Makhalidwe a Zakudya Zam'madzi Mthupi Lanu
Mwayambitsa Zakudya za South Beach ndipo mukuyamba kuganizira za Phase Two. Ndi bwino kuyembekezera ndikukonzekera nokha chifukwa Gawo lachiwiri ndiloling'ono kwambiri kuposa Phase Woyamba. Mu masabata awiri oyambirira ku South Beach, mumadya kuchokera mndandanda wa zakudya, ndipo ndizo. Pambuyo pa gawo loyambalo , ndi nthawi yoti muyambe kudzipangira zakudya zanu thupi lanu ndi zokonda zanu.
Cholinga cha Gawo 2 la South Beach Diet ndi kupeza malo abwino a carb . Izi zimachitidwa pang'onopang'ono kubwezeretsa zakudya zina zam'mimba, zakumwa zam'mimba, zotsika m'magazi. Zingati ndi zosiyana bwanji pakati pa anthu.
Ndikofunika kwambiri kumvetsera zomwe thupi lanu likuchita powonjezera ma carb . Ngati chakudya chimayambitsa zilakolako kapena kupweteka, tibwererani ndikuyesera pang'ono kuchepa. Ngati mumamva kuti muli ndi mutu wambiri kapena wotsika mu mphamvu, dothi. Pakati pa gawoli, kulemera kwake kumachepetseka mpaka mapaundi awiri pa sabata, kotero pitirizani kukumbukira izi.
Gawo Lachiwiri: Sabata Loyamba
Ndondomeko ya sabata yoyamba ya Gawo lachiŵiri ndi kuwonjezera kamodzi kamodzi kake chakudya, ndikuyesera kuti muwone momwe mumamvera. Mwayi ndiwo chakudya choyamba ichi sichidzakhala chovuta.
Chakudyacho chiyenera kukhala chiyani? Kawirikawiri, ndikutumikila kuchokera ku mndandanda wa zipatso zovomerezeka kapena kutumidwa kwa otsika kwambiri.
Dr. Arthur Agatston, mlengi wa South Beach Diet, amalimbikitsa kuti ngati mumasankha chipatso kuti mudye chakudya chamadzulo kapena chakudya chamadzulo. Iye amaganiza kuti chipatsocho pa kadzutsa chimakhala chokakamiza.
Ngati mumasankha tirigu wathanzi , amalimbikitsa fiber, low carb cereal monga Fiber One, All Bran ndi zowonjezereka, kapena oatmeal (osati pang'onopang'ono).
Ngati mukudya chakudya cham'mawa, onetsetsani kuti muli ndi mapuloteni.
Gawo lachiwiri: Sabata lachiwiri
Sabata lachiwiri, muonjezera gawo lachiwiri lakutumikira chakudya chamagazi , monga momwe tafotokozera pamwambapa. Izi zikutanthauza kuti mudzakhala mukudya zipatso zamtundu umodzi ndi chakudya chokhazikika tsiku lililonse sabata ino, kuphatikizapo zakudya zina zonse.
Kuwonjezera pa zowonjezera ndi zipatso, mndandanda uwu umasinthidwa pang'ono pa Gawo lachiwiri:
- Zakudya Zamakaka
- Zochita Zabwino
- Nyemba ndi Zinyama Zina
- Zakudya
- Zonse Zakudya Zakudya za South Beach
Gawo lachiwiri: Sabata lachitatu
Mu sabata lachitatu, mudzawonjezeranso chakudya chamagazi tsiku ndi tsiku ngati mungathe kulekerera popanda kupindula kapena kukhumba. N'kuthekanso kuti ndibwino kunena pang'ono za mkate pa nthawiyi.
Mkate umayesedwa mndandanda wa glycemic mosiyana malinga ndi momwe chakudya chimadyera komanso momwe mbewuzo zimakhalira bwino. Mkate wambiri, kuphatikizapo omwe amapangidwa kuchokera ku mbewu zonse, uli pamwamba pa ndondomeko ya glycemic , ikuphatika kuzungulira zaka 70. Mkate wina, makamaka umene mbewuzo zimakhala pansi kwambiri (mpaka pomwe mungathe kuwona zidutswa za tirigu mu mkate) ndizochepa pang'ono, koma izi siziri zoyenera.
Fufuzani mkate ndi magalamu 3 a magetsi patsiku - mkate wopangidwa kuti ukhale wotsika kwambiri umakhala ndi zowonjezera komanso zochepa.
Ngati mkate ndi vuto kwa inu, pakadali pano kapena mtsogolo, sankhani tirigu omwe sali ufa, monga mpunga wofiira, ndipo muwone ngati mukulekerera.
Gawo lachiwiri: Sabata lachinayi
Onjezerani chakudya china cha zakudya zamagazi. Panthawiyi, mwina mukuyandikira malire a zimagawenga mukhoza kudya ndi kupitiriza kuchepa thupi ndipo anthu ena adutsa malirewo. Yang'anani mosamala kuti zizindikiro za zilakolako za carb .
Gawo lachiwiri: Sabata lachisanu
Ngati mungathe kuigwiritsa ntchito, onjezerani wina wothandizira mavitamini. Panthawiyi, menyu anu ayenera kuwoneka ngati Phase 1 Chakudya , koma ndi kuwonjezera pa zipatso ziwiri kapena zitatu zipatso iliyonse, chakudya chokwanira kapena mbewu, ndi mkaka.
Chakudya chamadzulo ndi chamadzulo ayenera kukhala ndi makapu awiri a ndiwo zamasamba pamodzi ndi mavitamini.
Gawo lachiwiri: Sabata lachisanu ndi chimodzi
Ngati mutha kuwonjezera zowonjezera mavitamini, mudzakhala mukudya zipatso zitatu za zipatso ndi magawo atatu a mbewu kapena zowonjezera. Ngati izi ndizochuluka kwambiri m'thupi, yesetsani kusinthanitsa masamba ena osakhala wowuma.
Panthawiyi, mwasintha kwathunthu mu Gawo lachiwiri la South Beach Diet. Umu ndi momwe muyenera kudya kufikira mutakwaniritsa zolemera zanu ndipo mwakonzekera Phase Yachitatu .
Mawu Ochokera
Ngakhale kuti South Beach Diet ndi pulogalamu ya zakudya, ndizofunika kuigwiritsa ntchito ku thupi lanu ndi zolinga zolemetsa pamene mukupita patsogolo. Gwiritsani ntchito momwe thupi lanu limayendera pa mavitamini ena onse omwe amathandiza kuti mudziwe nthawi yowonjezera kuwonjezera. Pakulimbikira, mudzakhala mukusuntha kupita ku Gawo lachitatu ndikukhala okondwa.