Zosintha Zosintha
Zakudya za South Beach zimagwiritsidwa ntchito posankha mafuta abwino komanso carbs yoyenera ya thanzi ndi kulemera kwa thupi. Mlengi wake, katswiri wa zamoyo Arthur Agatston wakhala akuyambiranso chakudyacho kangapo kuyambira mu buku loyambirira mu 2003. Zina mwazisintha kwambiri zakhala ngati mkaka umaloledwa ndipo ndi mitundu yanji ya mkaka yomwe ikulimbikitsidwa.
Mu dongosolo lapachiyambi, mkaka wochepa chabe wopanda mafuta kapena wosafatani unaloledwa. Izi zawonjezeka mu 2004 pamene zinkalola kuti mkaka wa mazira wopanda mafuta wambiri ukhale wochepa koma osawerengeka. Zakudyazi zimachepetsa kuchepetsa mafuta odzaza mafuta m'malo mochotsa mafuta. Chifukwa mkaka wonse ndi zonona zili ndi mafuta odzaza, choyambirira cha South Beach Chakudyacho chimakulepheretsani kuchepetsa mkaka wa mafuta. Mitundu yambiri ya tchizi ndi yamtundu wa mafuta okhutira ndipo ndalama zawo zimangokhala ndi zakudya zokha.
Malangizowa anasinthidwa patapita zaka khumi pamene kafukufuku wasonyeza kuti mkaka wa mafuta wambiri umasonyeza kuteteza m'malo movulaza cholesterol ndi lipids. Chifukwa chake, webusaiti ya South Beach Diet inanena kuti mankhwala amkaka odzaza mafuta anali okondedwa kwambiri pa mankhwala ochepa komanso opanda mafuta. Onani zochitika zamakono za South Beach Diet mabuku ndi chidziwitso cha webusaiti ngati mukutsatira ndondomekoyi.
Gawo la South Beach Diet One Products Dairy
Gawo limodzi la chakudya ndi cholinga chochepetsa kuchepetsa zakudya zamagazi ndi kuchepetsa mitundu ya chakudya chomwe mumadya m'malo mowerengera carbu. Izi ndichepetsa kuchepa kwa chakudya komanso kukuthandizani kuchepa mwamsanga. Zakudya za mkaka zili ndi zakudya zokhala ndi shuga ndipo zimakhala ndi zokoma ngati zili zotsekemera.
Ndi malingaliro atsopano a South Beach Diet kuyambira mu 2016, mumalola mkaka wodzaza mafuta onse, osachepera ma servings awiri patsiku monga gawo la mapuloteni anu a tsiku ndi tsiku. Kutumikira ndi 1 chikho.
- Buttermilk
- Greek yogurt, plain (5.3 ounces)
- Kefir, plain
- Mkaka, wonse
- Mkaka wa Soy, unsweetened
Mkaka wosakonzedwanso wa kokonati umawerengedwa pansi pa "mtedza ndi mbewu" ndipo umangokwanira 1/4 chikho kutumikira.
Izi ndikusintha kwakukulu kuchokera ku ndondomeko zoyenera za ku South Beach Diet, zomwe zinalipo makapu awiri patsiku, zomwe zinachepetsedwa ndi mankhwala obirira mkaka. Kusintha kumeneku kunapangidwa pofuna kusonyeza kafukufuku wamankhwala wamakono. Mukuyenerabe kupewa shuga wina wambiri mu mkaka wanu koma palibe chifukwa chokhudzana ndi mafuta.
Zakudya Zamakono pa Phazi Lachiwiri la South Beach
Momwemo mkaka wachitsulo umagwirira ntchito gawo lachiwiri la zakudya. Koma chifukwa chipatso sichitha, mukhoza kuwonjezera zipatso zatsopano kapena zowonjezera ku yogurt kapena smoothies.
Zakudya Zamakina Kuti Muzipewa
Zakudyazi ndi zapamwamba kwambiri mu mafuta kapena shuga kuposa momwe zimaloledwa mu gawo lililonse la South Beach Diet.
- Cream
- Mtedza wokhala ndi zotsekemera
- Ice cream kapena yogurt yofiira (mitundu yonse)
Zakudya Zololedwa Pa Zakudya Zakudya za South Beach: Miyezi Yonse
Tchizi zimakhala zochepa kwa 1 okosi kapena 1/4 chikho kupatula pomwe tawonetsa.
Zosamalidwa pa mafuta onse omwe amachotsedwa.
- Blue tchizi
- Cheddar
- Tchizi (4% mafuta ndi 1/2 chikho kukula)
- Mlimi wa tchizi
- Feta
- Mbuzi yamatchi
- Mozzarella
- Parmesan
- Perekani
- Fesoco ya Queso
- Ricotta (mafuta onse, kapu 1/2 kukula)
- Soy tchizi
- Tchizi chofalikira (koma osati zamzitini)
- Chitsulo chachitsulo (chidutswa chimodzi)
- Switzerland