Kudya kweSouth Beach: chii uye nzira yekuita chikafu icho nyeredzi dzinoda

Kudya kweSouth Beach chirongwa chekudya chakagadzirwa nachiremba wemoyo Arthur Agatston anonyora nezvazvo zvakadzama mubhuku rake Iyo yekuSouth Beach Kudya: Iyo Inonaka, Chiremba-Yakagadzirwa, Mapenzi Chirongwa chekukurumidza uye Hutano Kurema Kurasikirwa (isati yashandurwa muchiItaly).

Aska kudya kwakakurumbira kwazvo muyeredzi system yakavakirwa pa kudziviswa kwemakabohydrate, pane sarudzo ye chikafu chine yakaderera glycemic index zvichingodaro kusarudzwa kwemafuta akanaka, izvo zvinoratidza kuti zvine hutano kumuviri.

Heano mashandiro uye kunyanya kuti akakodzera ani.

(Enderera mushure memufananidzo)

Mashandiro eSouth Beach Kudya

Phase 1 zvakanyanya inoderedza makabhohaidhiretsi uye inogara kwevhiki mbiri

Chikamu chekutanga chakagara chakaomesesa. Iyo yakavakirwa pane imwe kurambidzwa kwakanyanya kwekudyiwa kwemakabohydrate, kuderedzwa kwe pusha muviri kuti upise mafuta.

Zvinofanira kutaurwa kwenguva pfupi kwechingwa, pasita, mupunga, mbatatisi, michero (izvi zvekudya zvinozodzoreredzwa mumatanho anotevera), doro, makeke, ayizi kirimu neshuga (izvi pachinzvimbo zvinofanirwa kuve zvakarambidzwa zvakanyanya kana zvishoma pahupenyu, kunze kwewaini tsvuku iyo inobvumidzwa kubva muchikamu chechipiri).

Muchikamu chekutanga ichi, ivo vari chete makabhohaidhiretsi ari mumiriwo anoshivirirwa yakaderera glycemic index.

Chikamu chekutanga chinofanira kugara kwemavhiki mashoma uye inovimbisa yakakosha yekutanga uremu kubva pa4 kusvika ku6 kilos.

Kudya kweSouth Beach kunotora nguva yakareba sei

Phase 2 inoenderera mberi kusvikira huremu hwaunoda hwasvika

Muchikamu chechipiri, chikafu chakapfuma mune fiber uye akaomarara makabhohaidhiretsi anodzoswazve senge pasita, mupunga uye zviyo zvakakwana (zvinodyiwa mune chero mamiriro zvine mwero).

Skim mukaka, ingangoita mhando dzese dzemichero, nyemba uye waini tsvuku zvinogona zvakare kuiswa mune chirongwa chekudya

Panzvimbo pemabhanana, karoti, chikafu chakapfuma yakanatswa makabhohaidhiretsi, mbatatisi, chinanazi uye huchi zvinofanirwa kudyiwa zvishoma, sezvo vakapfuma mushuga.

Chikamu chechipiri chinofanira kuteverwa kusvikira huremu hwakakodzera hwasvika, saka zvinosiyana kubva pamunhu kusvika pamunhu uye kubva pakudiwa kwekuda.

Kuchengetedza mushure meSouth Beach Kudya

Phase 3 inogadzikisa huremu hwakakodzera uye inofanira kugara ichishandiswa

Chikamu chechitatu uye chekupedzisira chechikafu chikamu chekuchengetedza iyo inofanirwa kuve mararamire matsva anoteedzerwa (zvakanak) nekusingaperi.

Kune akasiyana siyana ekudyisa akapihwa muchikamu chechipiri mafuta akazara uye ese marudzi emakabohydrate anofanira kuwedzerwa, matatu ezviyo uye matatu emichero pazuva.

Iyi nhanho inosimudzira huremu hwakakodzera uye inovimbisa kudya kune hutano nekuda kwechikafu chechisikigo chinokwanisa kuchengetedza iyo glycemic index iri pasi pekutonga.

Muenzaniso weSouth Beach menyu yekudya kubva Muvhuro kusvika Chitatu

Izvo zvakakosha kuti zvese chikafu, kusanganisira zvekudya kwemanheru uye madhiri, zvinogara zvichidyiwa, kunyangwe iwe pausina kunyanya kunzwa senge. Izvo zvakare zvakanaka kunwa imwe chete nehafu litita yemvura pazuva.

Kudya kweSouth Beach yakaderera-koriori uye inopa pakati pe1.200 ne1.300 macalorie pazuva.

Kudya kwemangwanani uye zvekudya zvekudya zvinogara zvakafanana: 150 ml yemukaka wakaomeswa, 20 g ye oat flakes (kana muesli) yekudya kwemangwanani; 20 g yemadnuts, maarumondi kana mapistachios pakati pemangwanani; 150 g ye yoghurt kana yemichero yogati pakati pemasikati.

Muchikamu chechitatu, i menyu vanogona kuita sevanotevera (nepo mune yekutanga neyechipiri izvo zvikafu zvetabho zvakanyorwa pamusoro zvinofanirwa kubviswa, vachidya izvo zvasara pane inotevera runyorwa).

Muvhuro kwekudya kwemasikati iwe unogona kudya 50 g yesalmoni pasita (ine 120 g yesalmon) uye matomatisi e cherry, chikamu chemiriwo yakabikwa uye muchero. Pakudya 150 yakakangwa huku, fennel yakabikwa uye muchero.

Chipiri, kwekudya kwemasikati 50 g yemupunga wakasviba neasparagus uye pizi, radicchio saladi uye muchero. Kwekudya kwemanheru 150 g yeakakangwa turkey, bheet yakabikwa uye muchero.

Chitatu, kwekudya kwemasikati idya 50 g yebhari musaladhi ine mazai maviri akaomeswa, miriwo yakasanganiswa, miriwo yakabikwa uye muchero. Kwekudya kwemanheru 150 g echisikwa salmon, radicchio saladi uye muchero.

South Beach chikafu menyu muenzaniso kubva China kusvika Svondo

China, idyai masikati nemagiramu mazana maviri ema prawns uye chikamu chezucchini. Kwekudya kwemanheru, pachinzvimbo, 200 gramu yenguruve nyoro ine grilled aubergines.

Chishanu, chikafu chemasikati chakatemerwa omelette ye zucchini uye hanyanisi, miriwo yakakangwa uye muchero uye kutevera, kwekudya kwemanheru, 150 gr yegumbo rehuku, zucchini yakabikwa uye zvidimbu zviviri zvechingwa chakazara.

Sabata Kwemasikati 200 magiramu e cuttlefish nemapizi uye chikamu che lettuce chichava chakanaka; kwekudya kwemanheru panzvimbo pe150 gramu e ricotta, artichokes uye zvidimbu zviviri zvechingwa chakazara.

Svondo, idya masikati ne50 magiramu evavhosi yakakangwa uye miriwo yakakangwa, kune iyo inowedzera muchero pakupera kwekudya. Kwekudya kwemanheru: tsvimbo yeakakangwa tofu kana 200 magiramu esalmoni, iine rumwe rutivi rwe letisi.

Zvakanakira kudya kweSouth Beach

Pakati pezvakanakira chikafu ichi, zviripachena kuderera kwehuremu munguva pfupi pfupi (asi pasina kunetsa muviri zvakanyanya). Zvakare, iyo mhando yechikafu pane iyo chikafu chakavakirwa zvakanyanya inoderedza njodzi yehutano hwepfungwa uye insulin kuramba.

Kudya kunokurudzirwa neSouth Beach chikafu kuchasimudzirawo ropa lipid chimiro nekudzivirira kufutisa, chirwere cheshuga, chirwere chemoyo nemhando dzakasiyana uye, sezviri pachena, mamwe marudzi ekenza.

Mune chikafu ichi musiyano wakajeka unoitwa pakati "wakaipa" uye "wakanaka" makabhohaidhiretsi, zviri pachena kusundidzira kudyiwa kweiyo yekupedzisira uye nekudaro kudzidzisa kubvisa chikafu chinokuvadza senge shuga uye zvese zvekudya zvirimo zvakawandisa (maswiti, makeke, madhishi uye zvakabikwa).

Kupfuurirazve, simba rinogutsa rezvikafu zvakapoteredzwa neSouth Beach chikafu zvinodzivirira kutaridzika kwenzara uye chishuwo chisingadzoreki chekudya chokoreti uye chikafu chisina chikafu, sekutaura.

Kana chikamu chekuchengetedza chisingaremekedzwi uye huremu huchiwedzera zvakare, zvakaringana kutangazve kudya kwechinguva kutanga kubva muchikamu chekutanga uye kuzvibata sekutanga (chikamu 1, ipapo 1 uye pakupedzisira 2).

Mutengo weSouth Beach Diet

Asi kunewo zvayakanakira. Semuenzaniso kuwedzeredza chikafu kurambidzwa uye a isina kupfuma zvakanyanya muvhithamini, makabhohaidhiretsi uye mamineral salts, zvese zvakakosha zvinhu zvehutano hwepfungwa. Kushaikwa kwezvakakosha zvinovaka muviri zvinogona kukonzera kuneta uye kupera simba.

Zvakare, iyo yekuremerwa kurasikirwa kweiyo yekutanga chikamu inonyanya kukonzerwa nemhasuru catabolism, kudyiwa kwehydrohydrate matura uye mhedzisiro kupera mvura: zvimwe zvinwiwa zvinopera kupfuura chero chimwe chinhu, kwete mafuta chete.

Pamusoro pezvo, chikafu ichi ndechimwe chevashoma chisingakurudzire kurovedza muviri kwakanyanya kuti kusanganiswe nedhayeti, chinova chikanganiso nekuti mutambo wezvemitambo unofanirwa kugara uchiwedzerwa sechikamu chakakosha chekudya kwakaderera-koriori.

Uye kutaura nezve yakaderera koriori, mamenu uye mazano ezvekudya haana kubva pane kuverenga calori, yakakosha nzira yekubudirira kweiyo yakaderera-koriori chikafu.

The post Kudya kweSouth Beach: chii uye nzira yekuita chikafu icho nyeredzi dzinoda yakatanga kutanga Grazia.