I-Phase 1 Lists Yokudla kanye nolwazi olulindelekile lokulahlekelwa kwesisindo
I-South Beach Diet inikeza izinhlu zokudla ukugwema kanye nokudla okuzokujabulela ngesikhathi sezinhlelo ezahlukene zepulani. Ukudla kweSouth Beach Phase 1 kubaluleke kakhulu ngoba kulesi sigaba sohlelo obeka isisekelo sokulahleka kwesisindo esikhulu. Eqinisweni, kungenzeka ukuthi ulahlekelwe isisindo ngokushesha ngalesi sigaba sokuvimbela. Sebenzisa lolu hlu lwezokudla lwaseNingizimu South ukunamathela kuhlelo bese wenza ukulahleka kwesigaba 1 ukuphumelela.
ISouth Beach Phase 1 Ukulahlekelwa Isisindo
Phakathi neSigaba sokuqala seSouth South Diet, uzokwazi ukudla ukudla okuningi okwamanje okukujabulela, kufaka phakathi inyama yenkomo kanye nemifino ehlukahlukene. Lokhu kudla kuncane ohlwini lwama-glycemic futhi bayokusiza ukuba uqede izifiso ze-carbohydrates nesitashi.
Akufanele uzizwe unqatshelwe ngesikhathi seSigaba 1 seSouth South Diet, kodwa ezinye ze-dieters zithola lesi sigaba sinzima. Noma yikuphi ushintsho ekudleni kwakho okujwayelekile kungaba nzima ukulondoloza. Kodwa izindaba ezinhle ukuthi eziningi zaseNingizimu South dieters zilahlekelwa isisindo esiningi phakathi nalesi sigaba esifushane.
Ngakho-ke ungalahlekelwa bunzima kangakanani? Kuncike ekutheni uqala isisindo nokuthi ulandela kanjani ngokucophelela uhlelo. Uzosika ama-carbohydrat phakathi nalesi sigaba, futhi lokho kuzokusiza ukunciphisa isisindo samanzi esiningi . Wena abaningi ubona ushintsho lwamakhilogremu amahlanu esikalini noma ngaphezulu nangesikhathi esesonto. Emasontweni amabili, cishe uzobona ukulahlekelwa kwesisindo esikhulu nakakhulu uma ugcina kahle uhlelo.
Ngakho-ke umehluko phakathi kwalabo abalahlekelwa isisindo esikhulu nalabo abayeka? Ukulondoloza ukudla okufanele eSouth Beach Phase 1 nokuqeda konke ukudla okuvinjelwe eSigaba 1 yizihluthulelo. Ngakho-ke thola lolu hlu kanye nekhanda uye esitolo esitolo kuze kufike kwisitoreji. Bese uhlanza isiqandisisi sakho ne-pantry yakho bese usetha ikhishi lakho ukuze uphumelele .
I-South Beach Phase 1 edumile eVunyelwe Ukudla
Uzothola izinto eziningi zemenyu yakho evamile ohlwini lokudla oluvumelekile lwesigaba 1. Kodwa ungadli ukudla okujwayelene nabo. Isigaba 1 siyizithuba zokuzama ukunambitheka okusha nokubeka imikhuba enempilo enhle yokulahlekelwa isisindo eside. Ezinye zezidakamizwa ezithandwa kakhulu eSouth Beach Phase 1 zokudla zihlelwe lapha.
I-Phase 1 evunyelwe, inyamazane, izinkukhu, izilwane zasolwandle
- Ihabhi elibilisiwe
- Ukusikeka okunomsoco wenkomo enjenge-steak flank noma iso lokuzungeza
- I-Skinless turkey nezinkukhu zebele
- I-Canadian ne- turkey bacon
- Isikhumba senyama yengulube
- Amafutha aphansi nama-sodium ephakathi kwamadlelo okudla okubandakanya i-delian ye-honey or fried turkey
- Zonke izinhlobo zezinhlanzi zasolwandle (limise labo abane-mercury) kufaka phakathi ama-sashimi
- Izinyama eziningi ezisekelwe nge-soy substitutes ezifana ne-soy bacon noma soy
Uma ungathandi ukudla inyama noma uma uyinzalo, ungathola amaprotheni akho kusuka kubhontshisi. Ubhontshisi abaningi bayavunyelwa ngenkathi kufaka phakathi:
- Ama-peas ama-black eyed
- Ubhontshisi obukhulu basenyakatho
- Ama-Chickpeas
- Ubhontshisi bePinto
Ungadla futhi amantongomane aphilile afaka ama-alimondi, ama-cashews noma amantongomane ase-macadamia. Kodwa kufanele unciphise ukudla kwakho kokukhonza okulodwa ngosuku.
I-Phase 1 edume kakhulu evunyelwe imifino
- Utamatisi
- Ugalonci
- Anyanisi
- Amakhowe
- Ulethisi
- Amahlumela
- Isipinashi
- Okra
- Ukholifulawa
- I-broccoli
- Amahlumela aseBrussels
- I-Pepper
I-Phase 1 edumekile ivunyelwe i-Dairy namafutha
- Ama-fat-fat cheeses
- I-Cottage shizi (1%, 2% noma amahhala)
- Amaqanda aphelele kanye namaqanda abamhlophe
- Phansi kwezipuni ezimbili zamafutha anempilo afana namafutha omnqumo, i-canola noma i-safflower.
- I-avocado (i-avocado ye-1/3 ilingana nesipuni esisodwa sokufakelwa kwamafutha akho enempilo)
- Isaladi yokugqoka okungaphansi kuka-3 amagremu ushukela (2 wezipuni ngosuku)
I-Complete Complete South Beach Diet List Ukudla
Uma unzima kakhulu ngokulahlekelwa isisindo futhi ugcine ku-The South Beach Diet, kufanele ulande futhi uphrinte uhlu lokudla lwaseNingizimu South . Lolu hlu lubandakanya ukudla okuvunyelwe nokuvinjelwe kuzo zonke izigaba zesimiso sokulahlekelwa isisindo, kuhlanganise nokugcinwa kwesisindo.
Kuyasiza futhi ukuthenga i-South Beach Diet Supercharged .
Le ncwadi ihlanganisa uhlu lweSigaba 1 okuvunyelwe ukudla kanye namathiphu, iseluleko kanye nemihlahlandlela yazo zonke ezinye izigaba kanye nohlelo lwe-South Beach Diet Exercise Program. Le ncwadi ibhalwe kahle nguDkt. Arthur Agatston futhi kulula ukulandela. Kuyinkomba ehlakaniphile yokugcina eshefini lakho uma ufuna ukunciphisa futhi uphile.
* Lesi sihloko sihlelwe nguMalia Frey Weight Loss Expert