Zakudya zaku South Beach zimalonjeza kusungunula mafuta, kuchotsa mapadi ndikutaya mpaka 6 kg m'masiku 14: umu ndi momwe chakudya cha nyenyezi chimagwirira ntchito.
Zakudya za South Beach ndi ndondomeko ya zakudya yopangidwa ndi katswiri wa zamtima Arthur Agatston yemwe amalemba za izo mwatsatanetsatane m'buku lake Chakudya cha South Beach: Dongosolo Lokoma, Lopangidwa ndi Dokotala, Lopanda Kupanda Kuwonda Mwachangu komanso Mwathanzi (sanamasuliridwebe ku Chitaliyana).
Chikola zakudya zotchuka kwambiri m'dongosolo la nyenyezi zachokera pa kuchepetsa chakudya chamafuta, pa kusankha kwa zakudya zomwe zili ndi index yotsika ya glycemic ndi kupitirira kusankha mafuta abwino, amene amatsimikizira kukhala athanzi kwa thupi.
Umu ndi momwe zimagwirira ntchito komanso makamaka omwe ali oyenera.
(Pitirizani chithunzichi chitachitika)
Momwe South Beach Diet Imagwirira Ntchito
Gawo 1 limadula kwambiri ma carbohydrate ndipo limatha milungu iwiri
Gawo loyamba ndi lovuta kwambiri nthawi zonse. Zachokera pa chimodzi kuletsa kwambiri kudya kwa ma carbohydrate, kuchepetsedwa kwa kukankhira thupi kuwotcha mafuta.
Izo ziyenera kunenedwa kwakanthawi kutsanzikana ndi mkate, pasitala, mpunga, mbatata, zipatso (zakudya izi zidzabweretsedwanso m'masitepe otsatirawa), mowa, makeke, ayisikilimu ndi shuga (izi m'malo mwake ziyenera kukhala zoletsedwa kwambiri kwa moyo wonse, kupatulapo vinyo wofiira yemwe amaloledwa kuchokera ku gawo lachiwiri).
Mu gawo loyamba ili, iwo ali ma carbohydrate okha omwe ali m'masamba ndi omwe amaloledwa otsika glycemic index.
Gawo loyamba liyenera kutha pafupifupi masabata angapo ndipo amalonjeza kuonda kwakukulu koyambira kuyambira 4 mpaka 6 kilos.
Zakudya zaku South Beach zimatha nthawi yayitali bwanji?
Gawo 2 likupitilizidwa mpaka kulemera kofunikira kufikire
Mu gawo lachiwiri, zakudya zokhala ndi fiber ndi ma carbohydrate ovuta zimabwezeretsedwa monga pasitala, mpunga ndi mbewu zonse (zoyenera kudyedwa mwanjira iliyonse moyenera).
Mkaka wothira, pafupifupi mitundu yonse ya zipatso, nyemba ndi vinyo wofiira zitha kuphatikizidwanso muzakudya.
M'malo mwake nthochi, kaloti, zakudya zambiri Zakudya zopatsa thanzi, mbatata, chinanazi ndi uchi ziyenera kudyedwa pang'ono, popeza ali ndi shuga wambiri.
Gawo lachiwiri liyenera kutsatiridwa mpaka kulemera koyenera kufikiridwa, chotero zimasiyana kuchokera kwa munthu ndi munthu ndi kufunikira kofunikira.
Kusamalira pambuyo pa Zakudya zaku South Beach
Gawo 3 limakhazikika kulemera koyenera ndipo liyenera kugwiritsidwa ntchito nthawi zonse
Gawo lachitatu ndi lomaliza la zakudya ndi gawo lokonzekera umene uyenera kukhala moyo watsopano woti utsatidwe (moyenera) kosatha.
Kwa zosiyanasiyana kudyetsa anapatsidwa mu gawo lachiwiri mafuta odzaza ndi mitundu yonse yazakudya ziyenera kuwonjezeredwa, magawo atatu a chimanga ndi zipatso zitatu patsiku.
Gawoli limakhazikika kulemera koyenera ndikutsimikiziranso zakudya zathanzi chifukwa cha zakudya zachilengedwe zomwe zimatha kuwongolera index ya glycemic.
Chitsanzo cha zakudya zaku South Beach Lolemba mpaka Lachitatu
Ndikofunikira kuti zakudya zonse, kuphatikizapo zokhwasula-khwasula ndi zokometsera, zimadyedwa nthawi zonse, ngakhale pamene simukumverera kwenikweni. Ndi zabwinonso kumwa madzi osachepera lita imodzi ndi theka patsiku.
Zakudya za ku South Beach ndizochepa kwambiri ndipo zimapereka pakati pa 1.200 ndi 1.300 zopatsa mphamvu patsiku.
Chakudya cham'mawa ndi zokhwasula-khwasula nthawi zonse zimakhala zofanana: 150 ml mkaka wosakanizidwa, 20 g wa oat flakes (kapena muesli) kadzutsa; 20 g wa mtedza, amondi kapena pistachios pakati m'mawa; 150 g wamba kapena zipatso yogurt pakati masana.
Pagawo lachitatu, i menyu akhoza kukhala ngati awa (pamene m’chaka choyamba ndi chachiwiri zakudya zoletsedwa zomwe zatchulidwa pamwambapa ziyenera kuchotsedwa, kudya zomwe zatsala pamndandanda wotsatirawu).
Lolemba pa nkhomaliro mukhoza kudya 50 g wa nsomba pasitala (ndi 120 g salimoni) ndi chitumbuwa tomato, gawo la masamba yophika ndi zipatso. Pa chakudya chamadzulo 150 nkhuku yokazinga, fennel yophika ndi chipatso.
Lachiwiri, chakudya chamasana 50 g mpunga bulauni ndi katsitsumzukwa ndi nandolo, radicchio saladi ndi zipatso. Chakudya chamadzulo 150 g wa yokazinga Turkey, yophika beets ndi chipatso.
Lachitatu, nkhomaliro idyani 50 g balere mu saladi ndi mazira awiri owiritsa, masamba okazinga, masamba ophika ndi zipatso. Chakudya chamadzulo 150 g nsomba zachilengedwe, saladi radicchio ndi zipatso.
Chitsanzo cha zakudya zaku South Beach kuyambira Lachinayi mpaka Lamlungu
Lachinayi, idyani chakudya chamasana ndi magalamu 200 a prawns ndi gawo la zukini. Chakudya chamadzulo, m'malo mwake, 150 magalamu a nkhumba ya nkhumba ndi aubergines wokazinga.
Lachisanu, nkhomaliro yochokera ku omelet wa zukini ndi anyezi, masamba okazinga ndi zipatso ndikutsatira, chakudya chamadzulo, 150 gr ya nkhuku mwendo, zukini yophika ndi magawo awiri a mkate wa wholemeal.
Sabata nkhomaliro 200 magalamu a cuttlefish ndi nandolo ndi gawo la letesi adzakhala bwino; pa chakudya chamadzulo m'malo 150 magalamu a ricotta, atitchoku ndi magawo awiri a mkate wopanda ufa.
Sunday, idyani nkhomaliro ndi magalamu 50 a nyama yamwana wang'ombe wokazinga ndi masamba okazinga, omwe amawonjezera chipatso kumapeto kwa chakudya. Chakudya chamadzulo: ndodo ya tofu yokazinga kapena magalamu 200 a nsomba, ndi mbali ya letesi.
Ubwino wa zakudya zaku South Beach
Zina mwa ubwino wa zakudya izi, mwachiwonekere pali kuchepa kwa kulemera mu nthawi yochepa (koma popanda kupanikizika kwambiri thupi). Kuphatikiza apo, mtundu wa chakudya chomwe chakudyacho chimakhazikika chimachepetsa kwambiri chiopsezo cha matenda amtima komanso kukana insulini.
Zakudya zomwe zimalimbikitsidwa ndi zakudya zaku South Beach zithanso kupititsa patsogolo mbiri ya lipid m'magazi popewa kunenepa kwambiri, shuga, matenda amtima amitundu yosiyanasiyana komanso, mwachiwonekere, mitundu ina ya khansa.
M'zakudyazi, kusiyana koonekeratu kumapangidwa pakati pa "zoyipa" ndi "zabwino" zama carbohydrate, mwachiwonekere zimakankhira madyedwe a zakudya zotsirizirazo ndipo potero kuphunzitsa kuchotsa zakudya zovulaza monga shuga ndi zakudya zonse zomwe zili nazo zambiri (maswiti, makeke, ndiwo zamasamba. ndi zinthu zophikidwa).
Kuwonjezera apo, mphamvu yokhutiritsa ya zakudya zomwe chakudya cha South Beach chimazungulira chimapewa kuoneka kwa njala ndi chilakolako chosalamulirika chofuna kudya chokoleti ndi zakudya zopanda thanzi, titero kunena kwake.
Ngati gawo lokonzekera silikulemekezedwa ndipo kulemera kumawonjezekanso, ndikokwanira kuyambiranso zakudya kwa kanthawi kuyambira gawo 1 ndikuchita ngati koyamba (gawo 1, 2 ndipo potsiriza 3).
Zoyipa za South Beach Diet
Koma palinso kuipa. Mwachitsanzo kuletsa zakudya mokokomeza ndi a osalemera kwambiri mu mavitamini, ma carbohydrate ndi mchere wamchere, zinthu zonse zofunika pamoyo wabwino wa psychophysical. Kusowa kwa zakudya zofunika zimenezi kungayambitse kutopa ndi kutopa.
Komanso, kuwonda kwa gawo loyamba makamaka chifukwa cha catabolism ya minofu, kudya chakudya chamagulu ndi zotsatira zake: madzi ambiri amachoka kuposa china chilichonse, osati mafuta okha.
Kuonjezera apo, zakudyazi ndi chimodzi mwa zochepa zomwe sizilimbikitsa kuchita masewera olimbitsa thupi kuti aziphatikizana ndi zakudya, zomwe ndi zolakwika chifukwa masewera ayenera kuwonjezeredwa nthawi zonse monga gawo lofunikira la zakudya zochepa zama calorie.
Ndipo kunena za kalori yotsika, mindandanda yazakudya ndi malingaliro azakudya sizitengera ma calorie owerengera, mulingo wofunikira wopambana chakudya chochepa cha calorie.
Chotsatira Zakudya zaku South Beach: ndi chiyani komanso momwe mungapangire zakudya zomwe nyenyezi zimakonda adawonekera poyamba Grazia.
