Hezvino Izvo Zvose Zvaunogona Kudya Pamusika weSuar Busters
Zvokudya zveSuar Busters zvinongotarisa kubvisa ma carbohydrates akacheneswa uye yakakwirira glycemic index foods. Yakanga yakakurumbira mubhuku rakanakisisa, "Sugar Busters! Cut Sugar kuTora Fat" naH. H. Leighton Steward, Sam S. Andrews, Morrison C. Bethea, uye Luis A. Balart. Dzidza zvinyorwa zvekudya izvi uye urongwa hwezvokudya izvo zvinoregererwa kana kuti zvinotenderwa.
Basics of the Sugar Busters Diet
I "Sugar Busters" vanyori vanokurudzira pamusoro pe40 muzana yemakori muzvokudya zvinobva kune high fiber, pasi glycemic carbohydrate , 30 muzana kubva puroteni, uye anenge 30 muzana (asi yakawanda kusvika 40 muzana) kubva kunyanya mafuta (unsaturated).
Kune rumwe rutivi, vanotaura kuti vanhu vanogona kudya zvakasvika 50 kusvika ku55 muzana yemakrohydrate uye vachiri kugara mukati memiganhu yezvokudya. Zvisinei, havatauri kuti pane 10 kusvika ku15 kubva muzana ye carbs inofanirwa kubva, zvichipiwa mapuroteni nemafuta.
Carbohydrates: Chechibvumirwe vs. Yakagamuchirwa
Zvokudya zvine urongwa hwezvokudya zvegorobhahydri zvinofanira kudziviswa, kusanganisira chingwa chakachena, mucheka mutsvuku, hupfu chena, shuga, mishonga pamwe nehuga yakawedzerwa , imwe michero yakakura yeglycemic (bhanana, mazambiringa akaomeswa, pineapple), mimwe midzi midzi (mbatata, beet, parsnips), uye zviyo. Carbs inogamuchirwa inosanganisira miti, zviyo zvose zvezviyo, uye mazai emakaka asina mafuta asina shuga yakawedzerwa.
Ona mazita akazara pasi apa.
Nyama, Hove, uye Majeki
Zvokudya zvinopa mazano ekudya nyama yakaonda , kubvisa ganda kubva kune huku uye kutemesa mafuta kubva kune nyama yakawonda, gwayana, uye yenguruve. Ihove dzose nemhuka dzegungwa zvinobvumirwa, sezvakazara mazai. Zvisinei, hapana kubvumira kunobvumirwa.
Mafuta
Mafuta asina kubviswa anosimbiswa, asi mafuta akazara haabvumirwi sezvinenge ari muZimbabwe neSouth Beach kudya .
Butter inogamuchirwa mumwero, somuenzaniso. Ruzhinji rwemashoko rine cheese pairi. Kunyange zvakadaro, mafuta akazara haafaniri kutora zvinopfuura 10 muzana zvezvokudya (asi hapana mazano chaiwo anopiwa nevanyori nezvekuita izvi).
Kukora Doro uye caffeine
Girazi rechinwiwa chinodhaka nekunwa chinogamuchirwa, newaini tsvuku yakaomeswa inoshandiswa. Bheri hazvikwanisi. Itai mhete ye caffeine kusvika zviviri kusvika kune zvitatu zvekapu inokonzerwa newaini, uye vashoma zviri nani.
Nguva Yezvokudya
Vanhu vanogona kugovana kudya kwavo pakati pezvimwe zvekudya zvitatu kusvika kwemasere pazuva, zvichienderana nehurongwa uye izvo zvinoshanda zvakanaka kune umwe neumwe. Vanorayira kusadya mushure me8 masikati. Zvibereko nemajisi zvinofanira kudyiwa zvakasiyana nedzimwe kudya, asi hazvina kusimba pamusoro peizvi.
Chikamu Chisi
Mabhuku haatauri zviyero zvakananga zvezvikamu, asi zvinongokurudzira imwe iplate yezvokudya, asi kwete kuwandisa. Isa zvikamu zvinonzwisisika pahwendefa uye usadzokera shure kwemaminitsi mashoma.
Zvokudya Zvinyorwa zveSuar Busters Diet
Aya ndiwo mazita ezvokudya zvinorambidzwa paSuar Busters Diet, pamwe chete nezvikafu zvinorumbidzwa, uye zvimwe "zvinodyiwa zvine mwero."
Yakadziviswa Carbohydrates Foods
- Chikafu chitsvene (chinosanganisira chingwa chipi nechipi cheupfu chena mairi)
- Pasita, kunze kwezviyo zvakakwana
- Mucheka wakachena
- Purawa yakachena uye zvigadzirwa zvakaitwa pamwe nayo zvakadai sekeki, makiki, vanopisa, pretzels, donuts, bagels, uye muffin
- Mbatatisi nemapatatari
- Chibage uye chibage chips
- Shuga nemishonga ine shuga yakawedzerwa, sezvibereko zvekakani mumashira
- Jams uye jellies ane zvinyuchi zvinowedzera
- Ripe bhanana (gorofa OK)
- Raisins
- Pineapple
- Beet
- Parsnips
- Uchi
- Syrups
- Saladi yakashongedza uye masukisi ane shuga yakawedzerwa, yakadai sa teriyaki muto
- Zvibereko zvezvibereko zvinowedzera shuga
- Shuga-inotapira zvinwiwa zvinwiwa
- Zvokudya zvakakonzerwa neshuga (semu ham uye bhakoni zvinowanzoporeswa nomunyu uye shuga)
- Bheri
Yakakurudzirwa Carbohydrate Foods
- Mbeu dzose, dzakadai sejisi remavara uye oatmeal
- Nzara yezviyo
- Miti yakagadzirwa ne 100 muzana yeupfu hwezviyo hwakakwana (chinyorwa chinoti "hupfu hwegorosi" haisi yehuyo yakakwana-inoreva kuti zana muzana gorosi rose), chero bedzi vasina kuwedzera sutu
- Nyemba
- Sweet mbatata
Zvimwe Zvakakurudzirwa Zvokudya
- Zvokudya zvakaonda (bvisa ganda kubva kune huku, gadzira zvakakoswa zvakakora zvemombe, nyama yenguruve, uye gwayana) Hapana girasi inoporesa.
- Hove uye hove (kwete chingwa)
- Mazai
- Nuts uye nut butter
- Flax mbeu
- Maorivhi nemafuta eCanola
- Mukaka wakaora-mafuta uye mamwe mazai emisi (pasi-fat fat sour cream, yogurt, etc., pasina shuga yakawedzerwa)
- Mayonnaise nemamwe masukisi uye zvipfeko zvisina shuga yakawedzerwa
- Zvinotapira zvinogadzirwa
Zvokudya Zvokudya Mukuenzanisa
- Zvibereko zvezvibereko zvisina kana shuga yakawedzerwa
- Iko inokonzerwa nemafuta ecolas (zvakajeka sodas zvinokurudzirwa panzvimbo yemirasi)
- Chokoreti (inenge 60 muzana yekakoo)
- Mishonga yakachena michero uye jellies pasina shuga yakawedzerwa
- Karoti
- Butter, cream, and regular cheese
- Zvokudya ne caffeine
- Zvikamu zviduku zve shuga-isina ice cream, "kana wakadya kudya kwakaderera kweglycemic kusina nyama yakatsvuka"
Positives of the Sugar Busters Diet
Izvi zvinongoratidzira mukufarira kudya:
- Super-simplicity: Ichi chikafu chaisagona kunge chiri nyore. Hapana zvikamu, hapana kuverenga, kwete kuyera, uye ruzivo runokosha zvikuru runodikanwa. Kuti uite zvinotevera kudya, iwe unongoda kukwanisa kuziva zviduku zvishoma nezvokudya kuti ugare kure (kuti uve nechokwadi, izvo zvokudya zviri kwose kwose, saka hazvisi nyore, asi zviri nyore).
- Yakakwirira mu fiber uye phytonutrients: Kuwana 40 muzana yemakoriro ako kubva mumiriwo, michero, uye zviyo zvose zvinoita kuti zvive nyore kudya chikafu-chikafu chikafu chinowedzera mu fiber uye phytonutrients .
- Zvishoma mumafuta akazara: Kunyange zvazvo "Sugar Busters" haina kusimbisa zvakafanana neizvi sekudya sezvakaita Zone kana South Beach, vanyori ve "Sugar Busters" vanotaura nezvekudya mafuta mashoma ane mafuta. Kunyange zvazvo juri racho richiri kunze kune imwe ye ins uye kunze kwemafuta akazara uye zvokudya zvakaderera zvecarb, izvi zvichida chinhu chakanaka mune zvokudya zvakanyanyisa-carb.
Zvisina kunaka zveSuar Busters Diet
Iva nechokwadi chokuti unonzwisisa zvipingamupinyi izvi:
- Bhuku: Bhuku rine ruzivo rwakawanda rwuri mauri, asi harisi nyore kuisa mukati mokudya. Vanhu vachawanzoenda kuzvokudya uye mapepa ezvokudya kutanga. Asi zvinyorwa zvine mazano akawanda anopesana nematauriro, kana kuti zvinyora kuwedzera ruzivo rwakakosha. Mienzaniso: Zvinyorwa zvine mafuta, kamuki, uye chezi mavari. Zvadaro unoverenga kuti iwe unofanira kukora mafuta akazara, asi mirayiridzo haipi nezvekuita izvi. Mazita aya haana kukuudza kuti michero inofanira kudzivirirwa, asi iri mumagwaro.
- Chiyero chimwe chete chinopindirana zvose: Hapana nzira yekugadzirisa zvimwe zvakasiyana-siyana. Izvi zvinonyanya kukosha kana zvasvika pamakhahydrates, apo vanhu vakasiyana vane kusiyana kwakasiyana-siyana kwekutapukisa. Kunyange zvakadaro glycemic yakadzika midzi ye carb, iyo yose inoputsika pasi kusvika kune shuga pakupedzisira, uye vamwe havakwanisi kubata nemhando yayo. Izvo zvinotyisa kuti kudya kunonzi Sugar Busters kunobvumira jisi yemichero, iyo ine zvakawanda zvehuga yakagadziriswa uye inowedzera kukonzera ropa glucose chaizvo.
- Kunyanya-kutenderera kune glycemic index (GI): Chokutanga pane zvose, glycemic index pachayo yakazara nezvinetso . Chechipiri, hapachina humwe uchapupu hwokuti kana iwe uchidya zvokudya zvakawanda zvishoma zveglycemic izvo zvisingagoni kuwedzera kusvika kune shuga yepamusoro yeropa. Chechitatu, kunyange mukati me index, Sugar Busters haishandisi nguva dzose. Iko kune mvumo yekudya izvo GI yakaswedera pedyo kana kudarika sucrose, iyo huru isina-kwete.
Shoko Rinobva
Sugar Busters ine zvipo zvayo uye zvisingabatsiri, izvo zvinoparadzaniswa nevaya vari kuderedza kudya kwecarb inowanzo. Kuchenjera kukurukura zvirongwa zvako zvekudya pamwe nemudzidzisi wako wehutano, kunyanya kana iwe une chirwere chakadai cheshuga, kukwira kweropa , kana chirwere chemwoyo.