Zvingwa, pasita, zvinhu zvakabikwa, nezvimwewo muSouth Beach Diet
I South South Diet Diet is a low-carb diet like no other. Vakawanda havabvumi zvishoma kana zviyo zvishoma kana zvachose, asi chikafu ichi chakasiyana. Heino urongwa hwezviyo zvakagamuchirwa pachikamu chimwe nechimwe cheSouth Beach Diet.
Nyora uye Nhamba Yezviyo - South Beach Diet Phase One
MuChikamu Chekutanga cheSouth Beach Diet, hapana nharo kana zviyo zvachose muChikamu chekutanga.
Izvi zvinosanganisira:
- Zvingwa (kusanganisira muffin, biscuits, bagels, pancakes, etc.)
- Zviyo (kupisa kana kutonhora)
- Zviyo (rice, gorosi, oats, etc)
- Chinhu chipi nechipi chakaitwa neupfu
- Ichitsvaga mishonga (mbatata, chibage, beet, nezvimwe
Zvinogamuchirwa Zvitsva uye Zviyo paSouth Beach Diet Phase Two
Munguva yeChikamu chepiri, mamwe mashoma uye mbeu yakazara zvishoma nezvishoma zvinoderedzwa zvakare. Zvakakosha kuwedzera zvokudya izvi zvishoma nezvishoma uye kutarisa kusagadzikana-kushuva katebusi, kusanzwa sekanaka, kana kuwedzera kuwedzera.
Zvokudya Zvingawedzerwa MuChipiri Chechipiri. Cherechedza kuti "mbeu yose" inoreva 100% mbeu yose. "Pfufura yegorosi" inyo ye "pfuu yakachena" pane mavara. Inofanira kureva WHOLE yezviyo zvose zvakanyorwa.
Baked Goods - Breads, Crackers, Etc.
- 1 chikamu (1 oz) 100% zviyo zvese zvezviyo
- ½ maduku kana 1 oz ye 100% yegeriji yose yegorosi
- Vanokanganisa - 100% zviyo zvakakwana zvisina mafuta uye zvinokwana magiramu matatu e fiber paawa imwechete - 1 oz per serving
- Crispbread, Rye - 2 zvidimbu
- 1 duku yakagadzirwa shuga isina muffin
- 1 duku duku yegorosi tortilla ine magiramu matatu emufibhi pairi
Zviyo
Mbeu dzinofanira kunge dzine magiramu matanhatu e-fiber uye pasi pe6 magamu ega shuga nekushumira - dzimwe nguva inoshandiswa kusvika ma8 gm shuga. Oatmeal kana zvimwe zviyo zvinopisa zvinofanira kunonoka-kubikwa, uye kwete pakarepo kana kupedza-kubika marudzi.
Zvitsva zvinopisa zvakagadzirwa zvezviyo zvakanatswa, zvakadai seCream of Wheat, hazvitenderwi. Mienzaniso:
- Zvose Bran neFiber Fiber-1/2 mukombe
- Bran Buds - 1/3 mukombe (dzimwe nguva)
- Fiber One - 1/2 mukombe
- Kashi, Go Lean - 1/2 mukombe
- Shredded Gorosi - 1/2 mukombe
- Shredded Gorosi uye Bran - 1 oz
- South Beach Diet Zvokudya (servings pabhokisi)
- Buckwheat Groats - 1/2 cup
- Oat Bran - 1/2 mukombe
- Old Fashioned Oatmeal - 1/2 cup
- Steel-Cut Oats - 1/2 mukombe
Akabika Mbeu
Yakawanda yakagadzirwa zviyo zvakakwana zvinogamuchirwa, mukushumira kukuru kwe 1/2 mukombe. Kusiyanisa kune mhuka uye chibage kana gorosi. Couscous inogamuchirwa. Kunyange zvazvo Agatston asingambotauri pachena kuti anoreva zviyo zvakakwana zvechibage, izvi zvinoratidzika sezviri pachena kuti ndiyo nzira yakanakisisa, sezvinowanzoitwa couscous ine yakakwirira glycemic index uye inogona kunge inopesana neshoko reAgatston rezvokudya (glycemic index yegorosi yakakwana couscous haisi inowanikwa). Mienzaniso yeyakagamuchirwa yakazara yakabikwa:
- Amaranth - ½ mukombe wezviyo zvose
- Bhari, yakarongedzwa
- Buckwheat (kasha)
- Bulgar
- Oats, whole kernel (groats)
- Rice, marara
- Rice, wild
- Rye, kernel yakazara
- Quinoa
- Gorosi, kernel yakazara
Pasita, Popcorn
- 100% Yese yegorosi pasta - 1 kapu yakabikwa, d dente
- Zvimwe Zvose Zviyo Pasika (semuori wehairi) - 1 kapu - dzimwe nguva chete
- Popcorn , air popped, plain - 2 makapu
Starchy Vegetables
Zvose Zvinoshumira ½ mukombe
- Karoti
- Peas, ruvara
- Denge (dzimwe nguva)
- Rutabaga (kazhinji)
- Utapu hwakanaka , cubed
- Turnip
- Yam, cubed
Mbeu uye Inoteterera Kuti Idzivirire - muZvose Zvikamu zveSouth Beach Diet
- Chero chipi nechipi chikafu chinogadzirwa zvikamu kana zvakakwana neupfu chena, kana chero ipi zvayo yakabikwa yakagadzirwa neshuga yemarudzi ose , somuenzaniso, makiki, keke, pie
- Pasika yakachena
- Mucheka wakachena
- Chibage mumhando ipi zvayo (1 kushumira chibage semuriwo unobvumidzwa "kazhinji" - mwedzi yese 2-3)
- Mbatata mune chero ipi zvayo
- Parsnips
- Beet
- Zviyo zvisati zvataurwa pamusoro apa
- Pizza
- Rice Cakes