Chinangwa cheSouth Beach Diet chinokubatsira iwe kuderedza uremu, kupisa mafuta, uye kuenzanisa shuga yako yeropa-uye mukushandira ichocho chinangwa, rinobvisa ma carbohydrates akacheneswa, zviyo, nyemba / marumusi, zvinwiwa zvinotapira, uye doro muChikamu 1, icho chiri chikamu chakaoma kwazvo chekudya.
Muchikamu chechipiri, unowedzera zvimwe zvevggies, maharage, maruva, michero (asi kwete marisi emuti), uye mbeu yose.
Iwe unogara muchikamu ichi kusvikira wasvika pachinangwa chako.
Muchikamu chechitatu, unogona kuwedzera zvekudya zvakasiyana-siyana mukuenzanisa.
Saka, zvakapiwa kuti chero chinwiwa chinotapira nehuga chinenge chisina mubvunzo kuSouth Beach, unonwei kana iwe uchida chishuhu chinotapira, chinozorodza?
Beverage Rules
Nenguva isipi, chikafu chinorondedzera mitemo yayo yezvinwiwa zvakajeka sezvainoita kudya. Mitemo mikuru pamusoro pezvinwiwa ndeiyi:
- Mvura inofanira kunge iri inwa yako huru
- Usadya chero chinhu chinotapira nehuga , high-fructose mahira wezviyo , kana mamwe maitiro e shuga , kusanganisira jisi yemichero uye sodas.
- Ita zvinokonzerwa nehoffeinated 1 kusvika 2 pazuva
- Kwete doro munguva yeChikamu 1
- Kwete doro kusvikira Phase 3 (asi doro pazvokudya zvakaderera-carb zvingave zvinyengeri)
Beverage Ideas
Kutora mitemo munyaya yacho, hezvino mutsara wezvaunogona kuva nazvo usina mhosva kune zvikamu zvakasiyana zvekudya uku.
- Mvura, yenguva dzose, inopenya, kana nechisimba chemononi
- Tomato juice
- Vegetable cocktail juice, yakadai seV8 Vegetable Juice
- Misi, mukati memiganhu
- Seltzer (unsweetened)
- Club soda
- Kofi yakaoma (kana kuti inotapira), 1 kusvika ku2 makapu zuva nezuva
- Decaf kofi yakasviba
- Tea isina shuga (inopisa kana iced), 1 kusvika ku2 makapu zuva nezuva
- Decaf tea , shuga-isina
- Dhiya rakaoma nechingwa mushure meChikamu chekutanga
- Zvisiri-carbonated zvinodhaka zvinwiwa, kusanganisira shuga-isina mahwanda akabatanidzwa
- Zvokudya zvinokonzerwa nehutachiona mu moderation (uye caffeinated sodas, zvikurukuru isiri-decaf colas, yakabatanidzwa mu-1 kusvika 2 zuva rinoshumira zuva)
Zvokudhakwa zvinodhaka paSouth Beach Diet
Waini yakaoma inoshandiswa, mukuenzanisa uye nekudya. Itai mamiriyoni 1 kusvika ku 2 servings ma 4 ounces imwe neimwe.
Zvimwe zvinwiwa zvinogona kudyiwa pane zvishoma, pamwe kamwe kana kaviri pavhiki:
- Zvisanganiswa zvinosanganiswa zvine mvura kana vasanganisi vasina shuga (kwete jisi yemichero) mushure meChikamu 1
- Chiedza chechiedza muchikamu chechitatu
- Yakagadzirwa nemafuta ekhofi
Ona mamwe ose eSouth Beach Diet Food Lists .
Mazano Okubudirira
Ita basa rako rechikoro. Zivo isimba. Verenga, verenga, verenga zvose pamusoro peSouth Beach Diet usati watora kuti uzvigadzirire iwe pachako, ita nzvimbo mufriji yako uye nepryry yezvokudya zvinogamuchirika, uye uwane mhuri yako mubhokisi kana zvichidiwa.
Dharirai zvinyorwa zvezvokudya. Kune zvikamu zvitatu kune South South Diet. Chikamu chekutanga, icho chinotora vhiki mbiri, ndicho chinonyanya kudzivirira. Zvimwe mahydrohydrates zvichadzoka zvishoma nezvishoma muzvikamu zviviri zvinotevera.
Ronga mapeji ako evhiki nevhiki. Kubudirira kwekudya chero kupi zvako kunoenzaniswa nekugadzirira kwako kune zvokudya zviripo uye menyu akarongwa. Inoderedza "kungobata chimwe chinhu" nokuti hauna zvigadzirwa zviripo.
Vakai sangano rutsigiro. Shamwari, mhuri, mapoka emapoka ekutsigira ose anokosha chero nguva ipi zvayo iwe unoshandura nzira yaunodya nayo. Zvinotora nguva kugadzirisa uye kuva nemumwe munhu anokonzera kushungurudzika kwako pane chinhu chakanaka (kana vasingakwanisi kufunga).
> Source
> South Beach Diet Handbook. PDF.