Ukwenza ngokwezifiso izinga le-carbohydrate emzimbeni wakho
Uqale i-South Beach Diet futhi uqala ukucabanga ngaphambi kweSigaba sesibili. Kuhle ukubheka phambili futhi uzilungiselele ngoba iSigaba sesibili sincane kakhulu kuneSigaba One. Emasontweni amabili okuqala eNingizimu Beach, udla ohlwini lokudla, futhi yilokho. Ngemuva kwesigaba sokuqala , sekuyisikhathi sokuqala ukuzihlukanisa nokudla komzimba wakho nokuthanda kwakho.
Umgomo weSigaba sesibili seSouth Beach Diet ukuthola i- carb level yezinga lakho . Lokhu kwenziwa ngokubuyisela kancane kancane umsoco ophezulu, i-fiber high, i-carbohydrate ephansi ye-glycemic ekudleni kwakho. Kungakanani nokuthi yiziphi izinhlobo ezizohluka phakathi kwabantu.
Kubalulekile ukulalela ukunaka komzimba wakho ukwengeza ama- carbs . Uma ukudla kubeka izifiso noma ukuzuza kwesisindo, buyela emuva bese uzama into encane ye-glycemic. Uma uzizwa ungenangqondo noma uhlehlise amandla, i-ditto. Phakathi nalesi sigaba, ukulahlekelwa isisindo kuyoba kancane kuya kwamakhilogremu amabili ngesonto, ngakho-ke gcina lokhu engqondweni.
Isigaba sesibili: Iviki elilodwa
Uhlelo lweviki lokuqala lweSigaba sesibili ukufaka eyodwa yokudla kokudla kwama-carbohydrate usuku ngalunye, ukuzama ukubona indlela ozizwa ngayo. Kungenzeka ukuthi lokhu kokudla kokuqala ngeke kube inkinga.
Ukudla kufanele kube yini? Ngokujwayelekile, ukukhonza ohlwini oluvunywa izithelo noma ukukhishwa kwesitashi esincane se-glycemic.
UDkt. Arthur Agatston, umdali weSidlo saseNingizimu South, uncoma ukuthi uma ukhetha izithelo ukuze uthole ukudla kwasemini noma isidlo sakusihlwa. Ucabanga ukuthi leso sithelo ekudleni kwasekuseni cishe sikhuthaza izifiso.
Uma ukhetha okusanhlamvu okuvunyiwe okuphelele , ukhuthaza i-fiber ephakeme, i-carb cereal ephansi njengeFiber One, All Bran ne-fibre eyengeziwe, noma i-oatmeal ephekwe kancane (hhayi esheshayo).
Uma une-cereal yekusasa, qiniseka ukuthi ufake ezinye amaprotheni.
Isigaba sesibili: Iviki lesibili
Iviki lesibili, uzokwengeza ukudla kwesibili kwe- carbohydrate nsuku zonke, njengoba ngenhla. Lokhu kusho ukuthi uzodla ukukhonza okulodwa kwezithelo kanye nokukhonza okunye kokudla okunamandla okudla okunamandla nsuku zonke kuleli sonto, ngaphezu kwakho konke ukudla okunye.
Ngaphandle kwezintwana nezithelo, lezi zinhlu zishintshwa kancane kwiSigaba sesibili:
- Imikhiqizo yobisi
- Ukuphatha Okumnandi
- Ubhontshisi kanye nezinye izithelo
- Ukuphuza
- Zonke izinhla zokudla zokudla zaseNingizimu South
Isigaba sesibili: Iviki lesithathu
Ngesonto lesithathu, uzophinde wengeze ukudla kwe-carbohydrate nsuku zonke uma ungakwazi ukubekezelela ngaphandle kokuzuza isisindo noma ukuthanda. Kungenzeka futhi ukuthi umqondo omuhle ukukhuluma kancane ngesinkwa kuleli phuzu.
Amaqebelengwane ahlolwe ngenani le-glycemic ahlukahluka ngokusho ngokupheka kwesinkwa nokuthi indlela yokudla okusanhlamvu ifinyelela kahle. Isinkwa esiningi, kuhlanganise nalabo abenziwe ngama-grains aphelele, siphezulu kwi- index ye-glycemic , ehlangene nama-70s aphansi. Isinkwa esithile, ikakhulukazi lapho okusanhlamvu khona kunomhlabathi owodwa (kuze kube yilapho ungabona izingcezu zezinhlamvu zesinkwa) kuncane kakhulu kwe-glycemic, kodwa lokhu akuyona into evamile.
Funa isinkwa okungenani amagremu ama-3 e-fiber ngayinye isinkwa sokukhonza esenziwe ngokukhethekile ukuba yi-carb ephansi ngokuvamile ine-fibre engaphezulu nesitashi esincane.
Uma isinkwa sinenkinga kuwe, ngalesi sikhathi noma kamuva, khetha okusanhlamvu okungahambisani nofulawa, njengengilazi ebomvu, bese ubona uma ubekezelela kangcono.
Isigaba sesibili: Iviki lesine
Engeza enye yokudla kokudla kwe-carbohydrate. Kuleli phuzu, kungenzeka ukuthi usondela umkhawulo we-carbohydrate ungadla futhi uqhubeke ulahlekelwa isisindo futhi abanye abantu bayodlula umkhawulo. Qaphela ngokucophelela izibonakaliso zezifiso ze- carb .
Isigaba sesibili: Iviki lesihlanu
Uma ungayisingatha, engeza enye yokukhonza ye-carbohydrate. Ngalesi sikhathi, amamenyu akho kufanele abheke njengeSigaba esisodwa sokudla , kodwa ngokufaka izithelo ezimbili noma ezintathu izithelo, ama-starches noma okusanhlamvu, kanye nobisi.
Ukudla kanye nokudla kufanele kube nomunye umuntu okungenani abe nezinkomishi ezimbili zemifino kanye nokusebenza kwamaprotheni.
Isigaba sesibili: Iviki lesithupha
Uma usazokwazi ukungeza ama-carbohydrate, uzobe udla ama-servings amathathu ezithelo nezitshalo ezintathu zezinhlamvu noma ama-starches. Uma lokhu kungama-carbohydrate amaningi, zama ukufaka eminye imifino engekho isisindo.
Kuleli qophelo, usuguqule ngokuphelele eSigaba sesibili seSidlo saseNingizimu South. Yile ndlela okufanele udle ngayo kuze kube yilapho ufinyelela umgomo wakho wokulinganisa futhi ulungele iSigaba sesiThathu .
Izwi elivela
Nakuba i-South Beach Diet uhlelo lokudla, kubalulekile ukuyiqondisa emzimbeni wakho kanye nemigomo yokulahlekelwa isisindo njengoba uqhubeka. Hlala uqaphela ukuthi umzimba wakho uphendukela kanjani kumakhemikhalidi ngayinye eyengeziwe ekhonzayo ukuze wazi ukuthi uzoyeka ukungeza okuningi. Ngokuphikelela, uzobe uhamba phambili ku-Phase Three futhi uzizwa ukhululekile.