South-Beach ikugwirizana
Menyuyi yapangidwa kuti ikhale yogwirizana ndi Gawo Loyamba la South Beach Diet koma limagwira ntchito pafupi ndi mapulani aliwonse otsika kwambiri. Zingakhale zosiyanasiyana mosavuta kuti zitha kukonza mapulani ena ochepa. Ndi mafuta ochepa kwambiri kuposa ma menus ambiri. Ngati mukumva njala, onjezerani chakudya chophika chophika chamadzulo, mafuta ena pokonzekera mazira ndi chakudya chamadzulo.
Chakumwa
- Broccoli-Cheese Frittata , yopangidwa ndi chikho ½ chophika broccoli ndi 1/3 c mafuta ochepa omwe amagwiritsidwa ntchito - kapena kupanga omelet ndi zosakaniza, kapena kungowononga onse pamodzi. Ngati ndikuchita monga gawo la frittata, ndinawerenga supuni 1 ya maolivi - mungapange mafuta ndi calories ngati mukuphika zokhazokha (zomwe ziri bwino, zimakhudza momwe ndikuyendera pa menyu).
- Zigawo ziwiri Zakudya zachitsulo - Zingathe kudulidwa ngati gawo la dzira ngati mukufuna
Chakudya
- Msuzi Wophimba Mphepete mwa Mpheta - Pangani msuzi wa Rainbow , kuwonjezera chophimba cha soya wakuda
- 2 Zakudya Zophikidwa ndi Ng'ombe Zophika, Zopangidwa ndi magawo awiri odyera nyama yophika, 2 masamba a letesi, 1 T Mayo, ndi chikho ½ chokazinga tsabola wofiira (osati odzaza shuga, kapena kutsukidwa). Angalowetsenso ketchup yotsika kwambiri ya tsabola, chifukwa cha 1 gram carb yochepa ndi zakudya zochepa.
Zosakaniza
- 15 amondi onse
Chakudya chamadzulo
- Nkhuku Marsala
- 1 chikho chophika masamba, monga sipinachi, chopangidwa ndi kukhetsa ndi 1 clove adyo ndi 1 T mafuta a maolivi
- Dothi loyenera: Gelatin yopanda shuga
Chakudya Chakudya: 30 magalamu othandiza m'thupi , komanso magalamu 22 magetsi, 110 magalamu mapuloteni, ndi 1400 makilogalamu.
Zindikirani: Ma calories akhoza kukhala osiyana ndi kuwonjezera ndi kuchotsa mapuloteni ndi mafuta (ngati mukumva njala, yonjezerani calories), kapena, ngati zakudya zanu zimakhala zosiyana ndi izi, mwa kusintha zakudya zamagazi. Mavitamini onse ali ndi ma vitamini ndi minerals onse kupatulapo calcium ndi Vitamini D.
"Chofunikira" amatanthawuza kuti vitamini imodzi ikhoza kukhala yochepa pansi pa tsiku limodzi. Kwa mbali zambiri, menus awa amaposa zosachepera. Mankhwala ena ali ndi chotsitsa chochepa cha carb. Kufufuza kwanga kwa zakudya zina osati carbs sikuphatikizapo njirayi.