Yerekezerani ndi chidziwitso chopatsa thanzi ndipo phunzirani kuphika
Nkhokwe zazing'ono za nyemba ndi nyemba zina monga nandolo ndi mphodza zimalimbikitsidwa pa zakudya za South Beach ndi zakudya zina zochepa. Kudya nyemba zimalimbikitsidwa kuti azidya zakudya zabwino kwambiri chifukwa ndizo zowonjezera zowonjezera, zowonjezera , komanso zakudya zambiri zowonjezera. Zina osati ndiwo zamasamba omwe sali wowuma, ndizozigawo zochepa zowonjezera shuga (chifukwa cha shuga).
Mapulogalamu othandizira omwe ali othandizidwa ndi 1/3 mpaka 1/2 chikho.
Mavitamini a Zigawo Zonse za Zakudya za South Beach
Pano pali nyemba zomwe ziri zabwino pa gawo lirilonse la South Beach Diet, kapena zakudya zina zotsika kwambiri. Yerekezerani ndi calories, carbs, mapuloteni, ndi ma fiber kuti mupeze bwino kophatikizira zosowa zanu.
Mauthenga okhudzana ndi zakudya zokhutira, zophika, masamba osatulutsidwa (1/2 chikho)
| Malori (g) | Carbs (g) | Mapuloteni (g) | Fiber (g) | |
| Adzuki nyemba | 147 | 28.5 | 8.65 | 8.4 |
| Nyemba zakuda | 114 | 20.4 | 7.6 | 7.5 |
| Kabayifa wamaso akuda | 99 | 17.8 | 6.6 | 5.6 |
| Nyemba zazikulu (nyemba nyemba) | 94 | 16.7 | 6.5 | 4.6 |
| Chikapu (nyemba za garbanzo) | 134 | 22.5 | 7.3 | 6.2 |
| Edamamu | 94 | 6.9 | 9.2 | 4 |
| Nyemba za ku France | 114 | 21.3 | 6.2 | 8.3 |
| Nyerere Yaikulu Kumpoto | 104 | 18.7 | 7.4 | 6.2 |
| Nyemba zobiriwira | 67 | 12.5 | 4.3 | 4.4 |
| Nyemba za impso | 112 | 20.2 | 7.7 | 5.7 |
| Lentils | 115 | 20 | 8.9 | 7.8 |
| Ma nyemba a Lima | 108 | 19.6 | 7.3 | 6.6 |
| Nyemba za mung | 106 | 19.3 | 7.1 | 7.7 |
| Nyemba za Navy | 127 | 23.7 | 7.5 | 9.6 |
| Pinto nyemba | 122 | 22.4 | 7.7 | 7.7 |
| Ma soya | 148 | 7.2 | 15.7 | 5.2 |
| Apatule nandolo | 116 | 20.7 | 8.2 | 8.1 |
| Nyemba zoyera | 124 | 22.5 | 8.7 | 5.6 |
Mitundu Imene Iyenera Kupewa Pakadya Zakudya Zochepa za Carb
Khalani kutali ndi nyemba zomwe ziri zamzitini ndi shuga kapena mafuta anyama.
Nkhumba zamasamba zimatengedwa ngati masamba obiriwira ndipo saloledwa mu gawo limodzi mwa Zakudya za South Beach , koma amawerengera ngati starch omwe amapita magawo awiri ndi atatu.
Nkhuta zimakhala zapadera ndi nyemba za South Beach ndipo pafupifupi paliponse zimakhala ngati mtedza . Ukulu wautumiki pa South Beach Diet ndi pakati pa 2/3 oz.
ndi 1 oz. ndipo nyemba zimaloledwa mu magawo onse a zakudya. Masipuni awiri a supuni yakuda (palibe shuga kapena mafuta owonjezera) amawoneka ngati akutumikira.
Zam'chitini ndi Zolemba Zophika
Onaninso kuti nyemba zam'chitini zimayambitsa shuga wambiri kuposa nyemba zomwe mumatenthetsa ndi kuphika nokha. Komabe, izi sizimagwiritsidwa ntchito kwa soya, zomwe zili ndi chiwerengero cha carb chochepa komanso chiwerengero chochepa kwambiri cha glycemic, kuyambira pomwepo. Sesoya zakuda ndizosankha bwino nyemba zochepa zomwe zimakhala zosavuta kwambiri zomwe ma soya achikasu nthawi zonse amachita.
Ndibwino kuti muwonetsere shuga kuti muphike nyemba nokha m'malo mogwiritsa ntchito nyemba zam'chitini. Kulimbikitsidwa komwe kumagwiritsidwa ntchito popanga nyemba zam'chitini kumaphwanyaphwanya sitima ndipo zimapangitsa kuti zifikire mosavuta m'magazi athu. Komanso, timataya ubwino wa starch wosagonjetsedwa omwe mwachilengedwe nyemba zimapangitsa njira zonse kwa abulu athu ndikudyetsa mabakiteriya opindulitsa kumeneko.
Mphika Ophika
Sadziwa kuphika nyemba? Ndizosavuta kwenikweni.
1. Talingalirani mukuwathira. Ndibwino kuti muzitsuka nyemba zanu musanaphike chifukwa zimathandiza thupi lanu kuzidya mosavuta ndipo zimathandiza nyemba kuphika mofulumira. Kuwonjezera mchere ku chingwecho kumawathandiza kuphika ngakhale mofulumira komanso mofanana, koma mchere ndi wokha.
Kuwukha kwachikhalidwe. Njira yachikhalidwe yoperekera nyemba ndi maola anayi kapena 12 m'madzi omwe ndi mainchesi awiri pamwamba pa nyemba. Ngati mukufuna kuwonjezera mchere, mugwiritsire ntchito supuni imodzi pa piritsi nyemba za mchere wabwino kapena supuni 2 za mchere wonyezimira. Sakanizani ndi kutsuka nyemba musanazigwiritse ntchito.
Kuthamanga mwamsanga. Ngati mwathamanga, valani nyemba m'madzi omwe muli mainchesi awiri pamwamba pake, onjezerani mchere ngati mukufuna, kenaka mubweretse ku chithupsa. Akafika ku chithupsa, sungani kutentha ndikuwalole iwo kukhala ola limodzi. Sakanizani ndi kutsuka musanaphike.
Ngati musankha kuti musamalize nyemba zanu, onjezerani ola limodzi kapena awiri nthawi yanu yophika.
Onetsetsani kuti nthawi zonse amaphimbidwa ndi madzi pamene akuphika.
2. Sankhani zokonda zanu. Mchere ndi wabwino, koma taganizirani kuyesera ndi zokolola zina kuti muzisakaniza.
3. Awakhululukire. Mukhoza kugwiritsa ntchito wophika pang'onopang'ono, wokakamiza, wophika, kapena kungowophika pa mphika. Kwa stovetop ndi otsika-ophika, onetsetsani nyemba ndi madzi masentimita awiri ndikuphika pansi. Pa chitofu, malingana ndi nyemba, zimatenga pakati pa mphindi 15 ndi maola angapo. Mu wophika pang'onopang'ono, zimatenga pakati pa maola atatu ndi asanu ndi limodzi. Nyemba zimachitika pamene ali achikondi koma osati mushy.
4. Sungani madzi. Mutha kugwiritsa ntchito nyemba zamadzimadzi mofanana ndi momwe mungathere kapena masamba ndipo mumatha miyezi isanu ndi umodzi.
Kumbukirani kuti chikho chimodzi cha nyemba zouma chimapereka makapu atatu a nyemba zophika.
> Zotsatira:
> Clark, M. Mmene Mungaperekere nyemba. New York Times Kuphika.
> United States Dipatimenti ya Ulimi (USDA), Agricultural Research Service. National Nutrient Database ya Standard Reference, Release 28, 2016.