Kwete chekudya kana chekudya mukati mekutanga-asi pano ndizvo zvaunogona kudya
Dr. Arthur Agatston, nyanzvi yemapurisa iri kuFlorida, akacherechedza kuti kudya kwaAtkins kwakaguma nokurasikirwa kwehutano uye chizvaro mafuta kune varwere-asi ainetseka nemafuta ayo akazara uye utano hunoshandiswa-saka akazvigadzira kudya kwake kwakakodzera kuvarwere pamwe nemamiriro ezvinhu akadai sekuderedza, chirwere cheshuga, uye chirwere chemwoyo.
Nezvo, South South Diet yakaberekwa muna 2003.
Kusiyana kukuru pakati peAatkins neSouth Beach ndechokuti South Beach ine zvishoma zvakakora mafuta uye hairegi misi yemashizha. Kune dzimwe misiyano, zvakare, yakadai seSouth Beach ichibvumira kuiswa kwezvibereko, zviyo zvakakwana, uye mishonga yemashizha muPatse 2-uye Atkins kungobvumira zvishoma zvishoma zvezvibereko.
Chinangwa cheChikamu 1 cheSouth Beach ndechokubvisa shuga yeropa yepamusoro uye mitsetse inobva pakudya shuga uye yakanatswa makhahydrates, izvo zvinokubatsira kuti ugare wakatsvuka uchipisa mafuta. Ndicho chikonzero icho chinodzinga izvo zvikafu, pamwe chete nezvakawanda, zvinokonzera, uye nyama zvinokudzwa mumafuta akazara. Chikamu 1 chinosanganisira mapuroteni akakwirira, nyuchi, nguruve, hove yegungwa, mijenya yemiriwo, mafuta ane utano, uye mamwe marisi nemafuta.
Saka Saka Unodya Chii?
Paunenge uchishandiswa kuEast American Diet foods zvakadai sebhagels, sandwiches, uye mabikira, zvinogona kunzwa zvinotyisa paunotanga kudya zvakadai seSouth Beach-iwe haufaniri kungoshandiswa kusvika pamwero wekudziviswa, asi unosanganawo ne basa rokuronga kudya nezvokudya iwe unogona kunge wakangodya chete zvishoma.
Asi usanetseka. Zvinongotora zvimwe zvigadziriswe. Heino nzira iri nyore iyo inogona kukubatsira kuti uende kunotanga zvakanaka.
Chokutanga, iva nechokwadi chokuti unoziva nezvekudya uye zvaunogona kudya pairi.
Zvadaro, zvizivikanise nehurukuro iyi yezvokudya zvitatu pamwe nemaviri. Pamusoro pezvokudya zvePekutanga 1, Agatston inosanganisira kutapira kwakanaka, kwaunogona kuva nayo kwekudya.
Muchiitiko ichi, iwe unenge uchidya kanomwe pazuva. Nokuti imwe yezvinangwa zveSouth Beach ndeyokuchengeta shuga yeropa yakakosha, zvingava zvinobatsira kudya kudya kazhinji, pane kungomirira nguva yakawanda yekudya uye nekuva nekushandira kukuru. Zvino, ngatishongedzei kudya imwe neimwe.
South Beach Breakfasts: Phase 1
Chidya chamangwanani chinofanira kuva che:
- Kushanda kweprotheni, yakadai samazai, nyama, tofu, kana kottage cheese
- Kushanda imwe yemiriwo kana tomato juice kana yemiriwo yemabiro yemvura (zvakadai seV-8)
- Iko kori-isina chinhu chinokonzerwa nefivha kana tei
Hapana mhedziso kune imwe yezvokudya izvi kunze kweiwani, asi Agatston anopa mazano ekushandira masimba. Kana iwe uchiri nenzara, unogona kudya zvishoma. Kuita kuti kudya kwekudya zvive nyore uye kunakidza, unogona kuda kudzidza nzira dzakasiyana dzekubika mazai , kuti ungaita sei sequiche kana kuti tofu zvinoputika , uye uzive nemidziyo yakaderera-carb .
South Beach Lunches: Phase 1
Kudya kunofanira kunge kune:
- Kushanda kweprotheni yakagamuchirwa (kushanda zvisingakoshi, asi kusadya)
- Zvisungo zvakawanda zvemiriwo. Mune bhuku rinonzi The South Beach Diet , inenge yose yezvokudya zveChikamu 1 ndeyekudya kwemasadhi kana kuti inosanganisira saradhi.
- Chikamu chechitatu kusvika hafu yekombe inoshandiswa hukuru hwehhandi kana yemafuta
- 1 kusvika 2 Tapepoons e saladi kupfeka
- Dairy kana uchida (uchiyeuka miganhu)
- Koriori-isina kunwa, yakadai semvura
Iyi tuna tunnut saladi inosarudzo huru, sezvakaita iyi yeThai-style chicken saladi .
South Beach Dinners: Phase 1
Kudya kwakakodzera kunosanganisira zvinotevera. Zvechokwadi, dzinogona kuunganidzwa uye kubikwa nenzira ipi neipi uye dzinotsvaga kuti unofarira sei. Izvi zvinogona kuchinja kuva chiMexico, Asia, kana kuti Italy, somuenzaniso.
- Kushanda kweprotheni yakagamuchirwa (kushanda zvisingakoshi, asi kusadya)
- Zvisungo zvakasiyana-siyana zvemiriwo, kusanganisira nyemba (gorosi).
- Dairy - chengeta kuti wakasiya zvakadini, uye uwedzere sezvaunoda - unogona kuuponesa kwekudya (ona Dairy Products pa South Beach Diet )
- Mafuta anogamuchirwa okubika kana kupfeka miriwo - 1-2 Tablespoons
- Calorie-free beverage
Kwekudya kwemanheru, mapurogiramu e-low-carb mapapiro ndiyo shamwari yako yakanakisisa. Asi, hongu, shandura mapeji kuti akwanise kushandiswa kwakakura kunobvumidzwa pane kudya uku.
South Beach Snacks: Phase 1
I South South Diet Diet inoda hove mbiri pazuva. Izvo zvinonaka zvinokonzerwa nemiriwo uye mapuroteni (inofunga musoro?) Zvose zvokudya zvakaderera-carb zvinotsigira zvakanyanya pazvikamu zviviri zvekudya). Semuenzaniso, iwe unogona kuisa dorosi yewaini newaini yakashambadza, dya mishonga yakasvibirira mumucheka webhandi, kana kuti uine dhi rakaoma pamwe chete nezvose zvinenge zvisingasviki mhuka dzaunofunga. Nutswe zvakare inonaka yakawanda, sezvo ine protein uye fiber pamwe chete (nyota inoshandiswa zvakakura).
Dessert: Phase 1
Kusiyana nekudya, zvinotapira hazvidiwi paSouth Beach Diet. Mazhinji ezvokudya muMitambo 1 yeChitatu yeBhuku reSouth Beach Diet ndeimwe nzira yakaratidza ricotta cheese. Uyewo, makumi mashanu emakorikori ane shuga "zvinotapira" zvinotenderwa zuva rimwe nerimwe.Iye ipi neipi inogamuchirwa inogona kunge yakanaka semadekwana emvura pamwe chete kana iwe uine nzara.
Kana iwe uchida zvirongwa zvekudya zvakananga, The South Beach Diet naArthur Agatston ine mavhiki maviri anokosha emaminitsi eGekutanga 1. Iwebsite ye South South Diet inokupa sarudzo yekutenga chirongwa chavo chekudya, chinosanganisira kudya kunowanikwa pasuo rako. Mushure memazuva mashomanana paChikamu 1, ndinokurudzira kuti utange kutarisa mberi kuChikamu 2 kuti iwe ugone kuronga maererano.