Mafuta Unsaturated uye Monounsaturated Akasarudzwa
Iko South Beach Diet yakagadzirirwa kuva nzira ine utano hwemwoyo, Mavambo emafuta muzvokudya akavakirwa kune avo vanokurudzira cholesterol ine utano uye huwandu hwepombi. Zvitubu zvemafuta anotengesa uye mafuta akazara zvinodziviswa kana zvisingagumi pane zvinyorwa zvisingatsvaki uye zvinyorwa. Zvokudya zvakashandura mazano ake pamusoro pemafuta emakaka nekuda kwekutsvakurudza zvinoreva kuti mafuta ese ega ane zvokudya zvinodzivirira.
Kana iwe uchida kutevera kudya, zvakanakisisa kutarisa mabheji emangwana emareji ayo nekuda kwekuchinja.
Sources ye omega-3 fatty acids (yakadai salmon nemamwe hove ane mafuta) anokurudzirwa, sekune mafuta akakwirira mu monounsaturates, akadai samaorivhi. Sources ye omega-6 fatty acids (yakadai semaruva) inogonawo kudyiwa, asi kwete kudarika.
Sources Of Oils Inokurudzirwa Ku South South Diet
Izvi zvinokonzerwa kuti ndizvo zvakanakisisa zvehutano hwemoyo. Zvokudya zvinoshandura mazano avo sezvo kutsvakurudza kunowanikwa. Izvi zvinobvumidzwa nehukuru hunoshandiswa hwepuniki 1.
- Olive mafuta
- Canola mafuta
- Miorivhi (15 kusvika ku19)
- Kuchengetedza
- Walnuts nemafuta emuti
- Sources yemafuta ehove, akadai salmon
- Flax mbeu uye firk mbeu mbeu
- Cooking sprays
- Benecol inopararira uye mamwe ma margarines anogadzirwa nemiti sterols uye stanols
Zvimwe Zvinogamuchirwa Zvitsva zveMafuta paSouth Beach Diet
Izvi zvinogona kubvumidzwa muzvikamu zvakasiyana zvekudya, asi zvishoma nezvishoma.
- Nuts uye mbeu
- Mayonnaise inobva kumafuta omuorivhi
- Inopararira isina mafuta anotengesa kana kuti mafuta anokonzerwa nemahydrogened
Mafuta uye Mafuta Anofanirwa Kuregekedzwa Pasi South Beach Diet
Kudya kwako kwemafuta nemafuta kunofanira kuva zvishoma zvishoma chete.
- Corn oil
- Mafuta akanyorwa
- Mafuta epepanut
- Mafuta echigadziko kana palm palm kernel mafuta
- Safflower mafuta
- Sesame mafuta
- Soybean mafuta
- Sunflower oil
- Chiedza kana kuti pasi-fat-fat mayonnaise isina high-fructose yega yega yega (usarega mafuta-pasina mayonnaise)
- Kocoti mafuta (extra-virgin)
- Kokonati mukaka (unsweetened, 1/4 mukombe inoshumira)
Mafuta uye Mafuta Anofanira Kudziviswa paSouth Beach Diet
Iyi mhando yakakwirira mumafuta akazara.
- Butter, mafomu ose (mafuta asina-shanduko akadai seButter Buds akanaka)
- Lard, bhononi mafuta, nemamwe mafuta akasimba
- Margarine nezvimwe zvinopararira ne-trans-mafuta (zvishoma nezvidha hydrogenated mafuta)
- Chishamiso Whipupuri uye yakafanana saradi yakagadzirwa
- Miti inopfupisa
Dairy Fat uye South South Diet
Mafuta emakaka akanga akaora mwoyo mune zvepakutanga South Beach Diet, ane mazai emakungwa ainge asina mafuta uye asina mafuta. Kuwedzera kutsvakurudza kwakashandura zvinokurudzirwa semafuta ehuchi zvave zvichiwedzerwa mukutsvakurudza kuti zvive nekudzivirira. Somugumisiro, zviratidzo zvitsva zveSouth Beach Diet ndezvokudya zvizere zvemafuta echigriki echiGreek nemukaka panzvimbo yeavo vaduku mumafuta. Ichi ndicho chinoshanduka chikuru uye iwe haungati uone ichi chiratidzwa mune zvezvokudya zvinyorwa zvakange zvichishandiswa pamavambo ekutanga ezvokudya.
Packaged South Beach Zvokudya Zvokudya
Zvokudya zvakagadzirirwa zvinotengeswa neChikamu 1 zvinogona kusanganisira zvikamu zvikamu zvishanu kubva muzana zveakoriyumu kubva kumafuta akazara uye zvese zvinosvika kusvika 10 muzana.
Zvokudya zvemasikati uye zvekudya kwemasikati zvakanyorwa se-gramu 0 zvemafuta anotengesa nokuti zvine zvishoma pane 0.5 gramu pakushanda.
Nezve South South Diet
Iyo South Beach Diet yakasikwa muna 2003 neCardiologist Arthur Agatston senzira yekudya yakanaka uye chirongwa-kurasikirwa. Iyo yakaderera mu-carbohydrates uye yakareba mumapurotini nemafuta ane utano kupfuura chirongwa chekudya. Kurudziro yemakinhydrate yakagadziriswa nehurumende yeglycemic uye inangwa yekuderedza migumisiro yezvokudya pamushuga weropa.
Kudya kunosanganisira zvikamu zvitatu. Mukupedzisira kugadzirisa chikamu cheSouth Beach Diet, anenge 140 gramu yemakhahydrates anobvumirwa zuva rega rega.
Ichokwadi chekudya-carb yezvokudya inogona kubvumira chete 50 kusvika ku100 magamu emakrohydrates pazuva.
Chinangwa cheSouth Beach Diet ndechekukurudzira kuora muviri uye mararamiro ehutano nekuchinja kuwanda kwezvokudya zvaunodya. Kungofanana nedzimwe zvirongwa zvekudya, tarisa nechiremba wako kana mutarisiri wehutano usati watanga chero kuora-kurasikirwa kudya.