Chii chaungadya paSouth Beach Diet? Chii chisingafaniri iwe kudya? Heino zvinhu zvakakosha zvezvokudya kuti uende nazvo. Munguva yeChikamu Chekutanga, zvisarudzo zvako zvekudya zvinongorambidzwa kupfuura paChikamu Chepiri. Ona zvinyorwa zvemarudzi ose ezvokudya zvinotenderwa pane zvekudya izvi uye tora divi rakaderera kune zvokudya zveboka rimwe nerimwe.
Zvokudya uye Zvimwe Zviprotini
Pamusoro peSouth Beach Diet, zvikafu nemamwe mapuroteni (zvakadai soyy na mazai) zvinofanira kunge zvakaderera mumafuta akazara uye pasina kuwedzerwa zvimwe kana zvimwe zvinokonzerwa nehydrohydrate.
Tarisa mhando yemapuroteni emvura yakaderera mumafuta akazara . Hove dzakawanda nekucheka kwemombe, nyama yenguruve, uye huku inogamuchirwa, asi kwete dzose. MuChikamu Chekutanga, iwe unodzivisa rima-nyama nyama, dha, goose, uye chiropa. Kune zvikamu zvose, iwe unodzivisa chero nhukwe dzekuku kana zviputi, bhakoni, uye chikafu chekudya kwekudya kwekudya sezvavanenge vakakwirira mumafuta akazara.
Zvibereko
Hapana chibereko chinotenderwa muChikamu Chekutanga. Zvibereko zvinowedzerwa zvishoma nezvishoma pashure penguva iyoyo. Zvibereko zvakagamuchirwa zvakaderera muhurukuro yeglycemic, iyo inyaniso yehuwandu hunoita sei shuga yako yeropa. Iwe ucharamba uchidzivirira jisi yemichero uye uganise chero michero yakaomeswa yakadai semafuta akaomeswa kana mashizha. Zvibereko zvekakani kana kuchengetedzwa nehuga zvinowanikwa zvinongorambidzwa.
Dairy Products
Dairy inogumira kune mafuta-uye mamwe mafuta emakaka asina mafuta uye cheeses, asina kuwedzera shuga. Muzvikamu zvose, iwe uchadzivisa kamukamu, mukaka wose, cheeses yakagadzirwa nemukaka wose kana kamuti, yogurt, uye ice cream kunze kwekuti isina mafuta kana pasi-mafuta, uye mafuta.
Vegetable
Miti yemichero inobvumirwa paSouth Beach Diet yakaisvonaka yakafanana neyo nguva yakaderera-carb mhando yemichero . Chero zvisiri mota yemichero yakanaka kuti adye. Imwe nzira yekufunga nezvekuti yakawanda isina-fiber carbohydrate yemiriwo inogona kuva ndeyekufunga kuti inobva kupi pamuti. Mashizha ndiyo yakaderera, inoteverwa nemashizha, uye zvose zviri zviviri zvinogona kunge dzakakwirira mu fiber.
Miti yemichero yemiti (makango, tomate, eggplant somuenzaniso) inowanzokwirira mumarubhi kupfuura mashizha nematombo, asi mazhinji anogamuchirwa kunze kwechando chechando. Midzi yakakwirira mumakhahydrates. Iwe uchada kudzivisa mbatatisi, mbatatata, yamas, chibage, beet, butternut squash, uye acorn squash. Mucherechera mishonga inogona kuwedzera zvishoma nezvishoma pane zvishoma zvishoma pashure peChikamu chekutanga.
Nhairi uye Mamwe Mheto
Mbeu nedzimwe mbeu zvinokurudzirwa ku South South Diet. Kunyange zvazvo zvimwe zvikafu zviduku zvisingabatanidzi, unogona kuzvidya sezvazvinenge zvakakwirira mumapuroteni uye zvishoma mumafuta akazara.
Nuts uye Mbeu
Nuts uye mbeu dzinobvumirwa muhutano hushoma hwekushumira. Iwe unogona kunakidzwa nhando ipi zvayo yehuti, asi iwe unofanira kuzviisa kune imwe kota yekombe yakashumira zuva nezuva.
Mafuta uye Mafuta
Zvinowanzooma pakusarudza mafuta nemafuta zvinobvumirwa kana kuti zvinoregererwa , asi kana iwe unonzwisisa kuti chii chaunosarudza, iwe uchave uchidzivisa mitambo yekutengesa (yakadai semargarine nguva dzose) nemafuta akazara (zvakadai setirea). Sources omega-3 fatty acids inokurudzirwa, sezvinonzi mafuta ari mumafuta anonzi monounsaturated, zvakadai samafuta omuorivhi, mafuta e-canola, mafuta epekisi, mafuta epeanut, sesiame mafuta, nemafuta emuti.
Condiments and Sauces
Zvinokonzerwa nemasukisi zvinodzivirira shuga uye mafuta akazara ndizvo zvinokosha.
Iwe unogona kunakidza masardu, vhiniga, mafuta eoliver, soy sauce, tamari, pepper, tsvina yakatsva, salsas yakawanda, wemiori yakaomeswa nezvinonhuwira, nguva dzose mayonnaise, uye akawanda-no-carb, shuga isina shuga yekugadzira.
Zvokudya
Iyo South Beach Diet inotonga pamusoro pezvinwiwa inofanirwa kunyanya kunakidzwa nemvura uye isina-shuga yekudya zvinwiwa uye inogadzirisa caffeine uye mukaka wakaora mafuta. Iwe haubvumirwi chero doro kusvikira Muviri Wekutanga. Iwe haugoni kuva nemajisi emichero kana kunwa zvinwiwa.
Sweet Treats
Iyo mitemo yakakomberedza kutapira kwakanaka kweSouth Beach Diet ndeyokuti inogara isina shuga, yakaderera mumafuta akazara, uye haisi kuitwa neupfu. Iwe uchafanirwa kushandiswa kune gelatin isina ushuga uye popsicles yakasviba isina shuga.
MuChikamu Chepiri muchave nezvisarudzo zvakawanda mukushandisa michero yemasipi.
Nzara uye Mbeu
Hapana nheyo dzinobvumirwa muchikamu chekutanga. Izvo zvinosanganisira chingwa, mupunga, pasta, zviyo, zviyo zvakabikwa, uye mishonga yemashizha yakadai semapatata. Kutevera chikamu ichi, zvimwe zviyo zvakakwana uye dzimwe nheyo dzinogona kuderedzwa zvakare.