Kana uine zino rinotapira, pane zvinhu zvishomanana zvaunogona kuwana
Kana iwe une zino rinotapira, chinhu chekutanga iwe unganetseka mushure mekusarudza kutanga South Beach Diet ndechekuti: Kune chero mapeji anotenderwa here? Iwe unotoziva kuti iwe uri kutora kubvisa zvidye, mashizha, ice cream, jisi inotapira, nezvimwe zvakadaro. Saka chii chakasara?
Zvimwe zvinotapira zvinotapira uye zvinotapira zvinogona kunakidzwa mune chimwe chikamu chekudya ichi-asi zvichida kwete mararamiro awakashandiswa kudya.
Zvinotora zvimwe kuwanzofanirwa, asi kazhinji, izvo zvikafu zvinogona kugutsa chido uye kukuchengetedza kubva kune chocolate chip cookies.
Uye rumwe rutivi rwemashoko akanaka: Mukubvisa shuga yakakwirira , yakakura-carb foods , muromo wako unotanga kuchinja uye unogona kunge uchienderana nehupenzi husingaoneki muzvisikwa, utano hwakanaka, hwakadai semichero (zvisinei, michero haibvumirwi chikamu 1).
South Beach Diet Phase 1
Chikamu chekutanga chikamu chekudzivirira cheSouth Beach Diet. Chikamu ichi chinosimbisa zvekudya izvo zvakaderera mumafuta akazara uye mahydrohydrates, kusanganisira high-fiber miriwo, maonda emaproteni (mazai uye mazai ega, maruva ezvokudya, ganda, nyama ye soy), uye vasina mafuta uye pasi -fat mazai emisi. Hapana chibereko kana mbeu inobvumirwa.
Muchitsauko 1, masipiresi anongopedzisira makumi ezana makumi manomwe nemakumi mashanu emakirori anokosha ehumwe humwe hunotevera hunoga husina shuga. Saka, kwete zvakawanda. Mhedzisiro ndeyekuti vanhu varege kudarika kudya kweshuga doro , izvo zvinogona kukonzera nharo dzekudya kwevanhu vazhinji, zvikuru kana dzikadyiwa zvakanyanya.
Kana iwe uri mhando inonyatsoda chimwe chinhu chinotapira pamagumo ezvokudya kana kamwe kamwe pazuva, chikamu chekutanga-chinogamuchirwa sweeteners chichava nyasha yako inoponesa.
Kunyanya kunakidza, zvakadai sehuga nehuchi, zvinobva patafura paSouth Beach Diet-zvisinei, iwe unogona kunakidza zvinwiwa uye zvokudya nezvinonhuwira zvinotevera.
Pakati peizvi, Stevia nemuchero wemichero inofungidzirwa kuti haisi iyo inokonzera kukanganisa kwehutano pakati pevatsvakurudzi, saka iwe unogona kumira pamwe neavo. Zvimwe zvidzidzo zvinoratidza kuti acesulfame K, Nutrasweet, saccharin, uye sucralose, kunyanya, inogona kuita kuti matambudziko emafungiro ehupenyu, zvirwere zvemagetsi, uye mamwe makondombera.
- Acesulfame K (Sunnette® nevamwe)
- Nutrasweet (Equal ®)
- Saccharin (Sweet & Low ®)
- Sucralose (Splenda ®)
- Stevia
- Sugar Alcohols
- Monk Fruit
- Agave Nectar (imwe yepuni pazuva)
Izvi zvinodyiwa uye kudya kunonaka zvinotenderwa muChikamu Chekutanga cheSouth Beach Diet:
- Candies - shuga-isina mahwendefa akaoma chete
- Chokoti-poda - hapana akawedzerwa shuga
- Cocoa powder, unsweetened baking type
- Fructose
- Fudge pops, hapana shuga yakawedzerwa
- Gelatin - shuga-isina
- Gum - shuga-isina
- Jams uye jellies - shuga-isina
- Popsicles - shuga-isina
- Suropu - shuga isina, yakadai seMaple Grove Sugar-Free Maple Syrup uye Da Vinci kana Torani Sugar-Free Syrups
Iwe unogonawo kufunga nezvekutora mafuta-asina mahitendi yakachena kana cottage cheese muidyidhe nekukwira mucocoa powduru uye spoonful yejamu isina jamu kana imwe yezvinotapira zvakasara, zvakadai seStevia.
South Beach Diet Phase 2
Chikamu 2 cheSouth Beach Diet chinenge chiri nyore kupfuura chikamu 1 kana zvichiitika pakuwana chirongwa chako chegorosi nokuti unobvumirwa humwe rusununguko.
Panzvimbo pokungoita zvinyorwa zvisingabvumirwi zvezvokudya, unotanga kuwedzerazve zvimwe zvekudya zvepamusoro, zvakanyanya-fiber, glycemic glucidine muzvokudya zvako, zvakadai sezviyo zvakakwana nezvibereko. Iwe unogona kuwedzera kusvika zviviri kusvika kune zvitatu zvinoshandiswa zvezvibereko-uye iyi inzira yakanaka uye ine utano yekugutsa zino rako rinotapira.
Miti inokonzerwa nehuga yakaderera yezvibereko zvose kuitira kuti ivo vasarudze zvakanaka paunosvika chikamu chechipiri. Chimbofunga kugadzira berry dessert ne blueberries, raspberries, mablackberries uye sliced strawberries, uye kuuputira nekako-carb yakaputirwa kamu cream .
Frozen bhanana inogona kushandiswa kuita "yakanaka" kamuti; zvose zvaunofanirwa kuita ndezvokuisa bhanana, pikisa mufiriji, uye funganisa zvidimbu zvakasviba nechisarudzo chako chemukaka, pamwe nemamwe michina yaunoda, yakadai se-unsweetened cocoa powder uye peanut butter yepanut butter chocolate "yakanaka" cream , mango yakaoma uye pineapple ye "tropical" cream, kana kuti strawberries yakanatswa nokuda kwebhanana re "strawberry" rakasvibiswa.
Iwe unogonawo kukwirira pamusoro payo nemakungu anokonzera kana cherries pamagumo.
Unogonawo kuwedzera zvinotevera muchikamu chechipiri:
- Pane nguva shoma semiseet yakaoma kana chocolate tsvuku
- 1 kushumira kwepudding - mafuta-asina uye shuga isina
Zvakakosha kubhadhara kutarisa kwemuviri wako kuwedzera mune mamwe marashi. Kana chikafu chichigadzira chido kana uremu hunorema, dzoka uye uedze chimwe chinhu chiduku cheglycemic. Kana iwe uchinzwa usingaregi-wakatungamirirwa kana kuti udzike muine simba, ditto. Kurasikirwa kweuviri kunowanzopfupika kusvika 1 kusvika pa2 mapaundi pavhiki panguva yeChipiri Chepiri.
> Sources:
> Soffritti M1, Padovani M, Tibaldi E, Falcioni L, Manservisi F, Belpoggi F. Maitiro eCarcinogenic Aspartame: Inoda Kukurumidza Kuongorora Kuongorora. Am J Ind Med. 2014 Apr; 57 (4): 383-97. doi: 10.1002 / ajim.22296. Epub 2014 Jan 16.
> Migumisiro yeVashanu Vanogadzira Zvokuita paCaco-2, HT-29 uye HEK-293 Maseji. Drug Chem Toxicol. 2015; 38 (3): 318-27. doi: 10.3109 / 01480545.2014.966381. Epub 2014 Nov 15.