Kugadzirisa Mazinga eKaridhydrate Muviri Wako
Iwe watanga South South Diet uye uchitanga kufungidzira mberi kune Phase II. Zvakanaka kutarisa uye kuzvigadzirira nokuti Chikamu chechipiri chisinganyanyi kukosha kupfuura Phase One. Mumavhiki maviri ekutanga kuSouth Beach, unodya kubva pane zvakanyorwa zvekudya, uye ndizvo zvazviri. Mushure mechikamu chekutanga , inguva yekutanga kutarisa kudya kwemuviri wako uye zvinonaka.
Chinangwa cheChikamu Chechipiri cheSouth Beach Diet ndechokuti uwane kodzero yakakodzera yekarusi iwe . Izvi zvinoitwa nekudzokorora zvishoma nezvishoma mishonga yakakwirira, yakakura fiber, low glycemic carbohydrate muzvokudya zvako. Zvingani uye zvipi zvingazosiyana pakati pevanhu.
Zvakakosha kubhadhara kutarisa kwemuviri wako pakuwedzera carbs . 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. Munguva iyi, kupera kwekurema kunonoka kusvika kune imwe kusvika pamapundi maviri pavhiki, saka chengeta izvi mupfungwa zvakare.
Chikamu Chechipiri: Vhiki Yekutanga
Chirongwa chevhiki yekutanga yeChikamu chepiri ndechekuwedzera imwe kushanda kwezvokudya zve-carbohydrate zuva rimwe nerimwe, kuedza kuona kuti unonzwa sei. Mikana yekuti zvokudya izvi zvokutanga hazvingave zvakaoma.
Zvokudya zvinofanira kuvei? Kazhinji, iri kushandiswa kubva pane zvakagadzirwa nezvibereko zvakagamuchirwa kana kushandiswa kwechechi yeglycemic starch.
Dr. Arthur Agatston, Musiki we South South Diet, anorumbidza kuti kana ukasarudza michero kuti uve nayo masikati kana kudya kwemanheru. Anofunga kuti chibereko ichocho pamangwanani ezvokudya zvinowanzoita kuti vade.
Kana ukasarudza zviyo zvakagamuchirwa zvakakwana , anokurudzira fiber yakakwirira, yakaderera carb cereal yakadai seFiber One, All Bran neyechidimbu fiber, kana kuti inononoka yakabikwa oatmeal (kwete pakarepo).
Kana iwe uri kutengesa kudya kwekudya chamangwanani, iva nechokwadi chokuti unosanganisira mamwe mapuroteni zvakare.
Chikamu Chechipiri: Vhiki Yeviri
Vhiki yechipiri, iwe unowedzera rechipiri zuva rega rega kushandiswa kwemakinhydrates zvokudya , sepamusoro. Izvozvo zvinoreva kuti iwe uchange uchitya kushumira imwe yezvibereko uye kushanda kumwe kwezvokudya zvepamusoro-soro zvezuva rimwe chete vhiki ino, kuwedzera kune zvimwe zvese zvekudya.
Kunze kwezvakawanda uye michero, mazita aya akanyatsoshandiswa kuChikamu chepiri:
Chikamu Chechipiri: Vhiki Yechitatu
Muvhiki yechitatu, iwe uchawedzera zvakare kushandiswa kwezvakabhaidhadhi zvokudya zuva rega rega kana uchikwanisa kuzvitsungirira pasina uremu hwekuwedzera kana chido. Zvichida zvakare pfungwa yakanaka yekutaura zvishoma nezvokudya panguva ino.
Zvingwa zvinongororwa kuti glycemic index inowirirana zvakaenzana maererano neshoko rekudya uye kuti zvakadini zviyo zviri pasi. Zvizhinji zvechingwa, kusanganisira izvo zvakagadzirwa kubva mumunda wose, zvakakwirira pamusoro pechirwere cheglycemic , ichibatanidza kumativi ekuma 70s. Chimwe chingwa, kunyanya iyo iyo mbeu inenge yakaoma pasi (kusvikira iwe unogona kuona zvidimbu zvezviyo muchingwa) zvishoma nezvishoma glycemic, asi izvi hazvisi zvisizvo.
Tarisa chingwa ne-magiramu matatu e-fiber panguva imwe neimwe-chingwa chinogadzirwa kuti zvive pasi-carb chinowanzova nezvimwe fiber uye zvishoma.
Kana chingwa chiri dambudziko kwauri, panguva ino kana kuti gare gare, sarudza huyo husati hwaiswa muupfu, hwakaita sero rearisi, uye ona kana iwe uchiregerera zviri nani.
Chikamu Chechipiri: Vhiki Yechina
Wedzera imwe kushandiswa kwezvakagidhyidrate zvokudya. Panguva ino, unogona kunge uri kuswedera pedyo nemiganhu yemakinhydrates iwe unogona kudya uye unoramba uchirasikirwa uye vamwe vanhu vachapfuura muganhu iwoyo. Rinda zvakanyatsonaka nokuda kwezviratidzo zvekuda kwecarb .
Chikamu Chechipiri: Vhiki Vashanu
Kana iwe uchikwanisa kuzvibata, wedzera imwe kushandiswa kweghaktibhoni. Panguva ino, menyu ako anofanira kutaridzika seChikamu Chimwe Chekudya , asi nekuwedzerwa kwezvikamu zviviri kana zvitatu chimwe nechimwe chezvibereko, nheyo kana mbeu, uye mukaka.
Kudya uye kudya kwemanheru kunofanira kunge kune imwe 2 makapu yemiriwo pamwe nekushanda kweprotheni.
Chikamu Chechipiri: Vhiki Yechitanhatu
Kana iwe uchiri kukwanisa kuwedzera marubhaidhirate, iwe uchave uchidya maitiro matatu emichero uye zvitatu zvinoshandiswa zvezviyo kana zvimedu. Kana iyi yakawanda kwazvo yemakrohydrate, edza kushandura mamwe maitiro asina-starchy.
Panguva ino, iwe wapfuurira zvakakwana muChikamu Chepiri cheSouth Beach Diet. Iyi ndiyo nzira yaunofanirwa kudya kusvikira wasvika pachinangwa chako kuyerwa uye wakagadzirira Chikamu Chechitatu .
Shoko Rinobva
Kunyange zvazvo South Beach Diet chirongwa chekudya, zvakakosha kuti uzvienzanise nemuviri wako uye zvinorema zvinorehwa nezvinangwa sezvaunofambira mberi. Ramba uchiziva kuti muviri wako unopindirana sei kune imwe neimwe yegrichydrate yakadaro inoshumira kuitira kuti uzive kuti rinorega kuwedzera kuwedzera. Nokutsungirira, iwe uchange uri kufamba uchienda kuChikamu Chechitatu uye uchifara.