Kodi mungadye chiyani ku South Beach Diet? Kodi simuyenera kudya chiyani? Nazi zakudya zofunikira zomwe mungapite nazo. Pakati pa Gawo 1, zosankha zanu zakudya zimangowonjezereka kuposa pa Gawo lachiwiri. Onani zowonjezera za mtundu uliwonse wa zakudya zomwe zimagwiritsidwa ntchito pa chakudyachi ndikutengeka mozama ku ndandanda ya chakudya pagulu lirilonse.
Zakudya ndi Mapuloteni Ena
Pa Zakudya Zakudya za South Beach, nyama ndi zina zoteteza mapuloteni (monga soy ndi mazira) ziyenera kukhala zazing'ono m'matumbo odzaza ndi opanda chakudya chowonjezera kapena magwero ena a zimagulu.
Fufuzani mndandanda wa mapuloteni omwe ali ochepa mafuta odzaza . Nsomba zambiri ndi kudula kwa ng'ombe, nkhumba, ndi nkhuku zimalandiridwa, koma osati zonse. Mu Gawo 1, mumapewa nkhuku, nyama, nkhumba, chiwindi ndi chiwindi. Pazigawo zonse, mumapewa zitsamba kapena nkhuku zowakometsera nkhuku monga momwe ziliri m'mafuta odzaza.
Zipatso
Palibe chipatso chololedwa mu Gawo 1. Zipatso zimayambika pang'onopang'ono patapita nthawi. Chipatso chovomerezeka chili m'munsi mwa chiwerengero cha glycemic, chomwe ndi kuchuluka kwa momwe zimakhudzira shuga lanu la magazi. Mudzapewabe madzi a zipatso ndi kuchepetsa zipatso zouma monga zoumba kapena masiku. Zamzitini zipatso kapena zotetezedwa ndi shuga zowonjezera ndizoletsedwa.
Zakudya Zamakaka
Zakudya za mkaka ndi zochepa kwa mafuta opanda mkaka komanso zakudya zina za mkaka ndi zakudya za mkaka , popanda shuga. Muzigawo zonse, mumapewa kirimu, mkaka wonse, zakudya zopangidwa ndi mkaka wonse, kirimu, ndi ayisikilimu pokhapokha ngati mulibe mafuta kapena mafuta, komanso mafuta.
Zamasamba
Zomera zomwe zimaloledwa ku South Beach Diet zili zofanana ndi mndandanda wa masamba ochepa . Mbewu iliyonse yosakhala yokhuta ndi yabwino kudya. Njira imodzi yoganizira za mankhwala osakanikirana ndi zakudya zamtundu wa masamba omwe angakhalepo ndikuganiza za komwe zimachokera pa zomera. Masamba ndi otsika kwambiri, amatsatiridwa ndi zimayambira, ndipo zonsezi zikhoza kukhala zazikulu.
Mbewu zomwe zimakhala zipatso za mbewu (nkhaka, tomato, biringanya, chitsanzo) nthawi zambiri zimakhala zazikulu m'matumba kusiyana ndi masamba ndi zimayambira, koma zambiri zimavomerezedwa kupatula kwa sikwashi yozizira. Mphukira imakhala kwambiri muzakudya. Muyenera kupewa mbatata, mbatata, yams, chimanga, beets, sikwashi, ndi sikwashi. Zomera zowonjezera zingapangidwe pang'onopang'ono pambuyo pa Gawo 1.
Nyemba ndi Zinyama Zina
Nyemba ndi nyemba zina zimalimbikitsidwa ku South Beach Diet. Ngakhale kuti zakudya zina zapakiteriya zimatha kuwasakaniza, mumatha kuzikongoletsa pamene zili ndi mapuloteni komanso mafuta ochepa.
Mtedza ndi Mbewu
Mtedza ndi mbewu zimaloledwa muzitali zochepa zautumiki. Mukhoza kusangalala ndi mtedza uliwonse, komabe muyenera kudziletsa pa chikho chimodzi chakumapeto.
Mafuta ndi Mafuta
Zimakhala zovuta posankha mafuta ndi mafuta omwe amaloledwa kapena oletsedwa , koma mutadziwa zomwe mungasankhe, mutha kupewa magetsi opatsirana (monga margarine nthawi zonse) ndi mafuta odzaza (monga mafuta). Mafuta omega-3 fatty acids amalimbikitsidwa, monga mafuta ochuluka mafuta odzola, monga maolivi, mafuta a canola, mafuta a mafuta a mafuta, mafuta a mandimu, mafuta a mandimu, ndi mafuta a mtedza.
Zokonzedwanso ndi Ma Sauce
Mavitamini ndi sauces zomwe zimapewa shuga ndi mafuta odzaza ndizofunikira.
Mukhoza kusangalala ndi mpiru, viniga, mafuta a oliver, msuzi wa soya, tamari, tsabola, msuzi wotentha, salsas, zitsamba zouma ndi zonunkhira, ma mayonesi komanso ma saladi ambiri.
Zakudya
Zakudya za South Beach zokhudzana ndi zakumwa ziyenera kusangalatsa kwambiri zakumwa za madzi komanso zosakaniza shuga komanso kuchepetsa kumwa khofi ndi mkaka wochepa. Simukuloledwa kumwa mowa mpaka Phase 2. Simungathe kukhala ndi timadziti ta zipatso kapena zakumwa zoledzeretsa.
Zochita Zabwino
Malamulo ozungulira kuzungulira kokoma kwa South Beach Zakudya ndikuti nthawi zonse amakhala opanda shuga, otsika mafuta odzaza, ndipo sapangidwa ndi ufa. Muyenera kugwiritsa ntchito gelatin yopanda shuga komanso popsicles opanda shuga.
Mu Gawo lachiwiri mudzakhala ndi zisankho zambiri pogwiritsa ntchito zipatso za maswiti.
Nyenyezi ndi Mbewu
Palibe zowonjezera zomwe zimaloledwa mu Gawo Loyamba. Izi zimaphatikizapo mkate, mpunga, pasitala, chakudya, chakudya chophika, ndi zamasamba zowonjezera monga mbatata. Pambuyo pa gawoli, mbewu zina zonse ndi zina zotsala zimatha kubwereranso.