Sebenzisa Isifinyezo Sokudla KweSouth Beach ukuze Ukhethe Uma Uhlelo Lukulungele Wena
I-South Beach Diet ingenye yezinhlelo ezithandwa kakhulu zokulahlekelwa kwesisindo sonke isikhathi. Ukudla kuhlukaniswe ngezigaba ezintathu lapho i-dieters igxila ekudleni amaprotheni aphilile, ama-carbohydrate acebile okondla, namafutha enempilo. Uhlelo lokuzivocavoca luyingxenye eyinhloko yeSidlo saseNingizimu South.
Abathengi abaningi bathola uhlelo lwesigaba esilandelayo lula ukulandela futhi lusebenza kahle.
Lesi sishwankathelo sokudla seSouth Beach sizokunikeza ukubuka konke okuphakathi kwesigaba ngasinye kanye namathiphu okulandela uhlelo ukuze ukwazi ukunquma ukuthi uzokusebenzela yini.
Iyini i-South Beach Diet?
I-South Beach Diet ekuqaleni yayiyindlela yokudla echazwe encwadini ka-Arthur Agatston, MD. Udokotela wakhe lolu hlelo eminyakeni yama-1990 ukusiza iziguli zakhe ukuba zinciphise isisindo. I-South Beach Diet: Uhlelo Oluhlelekile, oluDokotela, oluDiliwe, oluPhuthumayo lwe-Fast and Healthy Weight Loss lwaphuma emashalofini ngo-2003 ngenkathi lushicilelwa okokuqala. Kusukela ngaleso sikhathi, le ncwadi iye yahamba ngezimo eziningana kanye nezinguquko, kodwa umgomo wesidlo sokudla uhlale ufana.
I-South Beach Diet iyi-carb ephansi, iphrotheni ephezulu kanye neshukela esincane. Ukudla kuncike engxenyeni ye- Index ye-glycemic , ehlanganisa ukudla ngokusho komthwalo we-glycemic . Njengoba ufunda ukwenza iSidlo saseNingizimu South, ufunda ukuthi ungakhetha kanjani ukudla okunempilo, okuncane okushukela ukuze uhlale ugcwele futhi unelisekile ukuze udle kancane futhi ube mncane.
Isidlo saseNingizimu South: Isifinyezo sePlani yokudla
Lokhu kudla kugxile ekulinganiseni okunempilo phakathi kwama-carbs, amaprotheni namafutha. Okubaluleke nakakhulu, uyalulekwa ukuba udle ama-carbohydrate aphezulu, amaprotheni aphilile, namafutha enempilo . Ukudla nge- sugars engeziwe , njengezimpahla ezibhaka, amaswidi, neziphuzo eziphuzile zivinjelwe.
Ngakho uma ujwayele ukugcwalisa lokhu kudla, ukudla kungase kube nzima ukulandela.
Ukudla okudumile okudla kwaseNingizimu South, okufana nokuthuthumela, imishayo yokugcoba nokudla kwasekuseni, kokudla kwasemini nokudla kwasekuseni kuyatholakala kubathengi ababhalisela uhlelo olukhokhelwe. Eziningi zalezi zokudla zifana nokudla ongase uzizwe ungakhululekile ukuyeka. Kodwa uzobadla ngobuncane uma uthenga izinguqulo zaseNingizimu South kanye nokudla okulungiselelwe ngama-calories ambalwa.
Asikho isidingo sokubhalisa noma ukukhokhela uhlelo lokulandela ukudla. Abanye abantu bamane bathenga le ncwadi bese balungiselela ukudla okunobungane baseNingizimu South.
Izigaba zokudla kweSouth Beach
I-South Beach Diet ihlukaniswe ngezigaba ezintathu ezihlukene. Zonke izigaba ezintathu zihlanganisa ukudla okuvunyelwe okukhethekile, izinhlelo zokudla kanye nokupheka. Isigaba ngasinye sihlanganisa nokudla okuzogwema.
Isigaba soku-1 (esibizwa nangokuqala kabusha kwezinsuku ezingu-7)
Kubantu abaningi, ingxenye eyinzima kakhulu yaloluhlelo yiSigaba 1 . Kwezinguqulo ezithile zalolu hlelo, lesi sigaba sagcina amasonto amabili. Noma kunjalo, izinguqulo zamanje zokusebenzisa "izinsuku zokuqala" ezingu-7 esikhundleni sokuqala kwesigaba seviki ezimbili.
Le ngxenye yokuqala yepulani yinkimbinkimbi kakhulu yezigaba ezintathu. Kuyinto lapho uzobe ukhawulisa ama-carbs amaningi kusuka ekudleni kwakho kwansuku zonke, kufaka phakathi izithelo, isinkwa, irayisi, amazambane, i-pasta, ushukela, utshwala kanye nezinto ezibhaka.
Inkolelo yalesi sigaba yukuthi kukhona ukushintsha ngaphakathi kwethu okuthinta indlela umzimba wethu usabela ngayo ekudleni esikudlayo futhi usenza sibe nesisindo. Uma inkinobho ivaliwe, sifisa ukudla okungasenza sikwazi ukugcina amafutha. Nokho, ngokulandela uhlelo olucacisiwe, ungalungisa indlela umzimba wakho ophendula ngayo ekudleni.
Amalungiselelo okudla okuvuselelwa kwezinsuku ezingu-7 (Isigaba 1) aklanyelwe ukuba abe ngaphansi kwama-khalori ukusekela ukulahlekelwa isisindo, nama-calories avela ku-1 000 kuya ku-1,600 khalori ngosuku. Uyodla
- amaphesenti angaphansi kuka-40 amakhalori wakho wansuku zonke avela ku-carbohydrate
- amaphesenti angaphansi kuka-10 amakhalori wakho wansuku zonke kusuka kushukela okwengeziwe
- okungenani amaphesenti angu-25 ama-khalori avela kumaprotheni
- okungenani amaphesenti angu-30 amakholori avela ngamafutha enempilo (egxile emafutheni enempilo nama-polyunsaturated enempilo kanye nokunciphisa amakholori aphelele avela kumafutha agcwele amafutha angaphansi kuka-15 amaphesenti ama-calories angama-daily)
- Kufanele ugweme utshwala phakathi nalesi sigaba
Abalandeli abaningi baseSouth Beach Diet bafunga ukuthi izifiso zabo ngamaswidi kanye nezinye izimbiza ezimbi ziyabonakala zanyamalala ngesikhathi sokuqala kabusha. Kwabanye, isigaba sokuqala singanwetshwa, kodwa akuhloswanga ukuba kube yindlela yokudla okuphakade.
Ukuzivocavoca okukhanyayo kunconywa ngesikhathi sokuqala 1 ngesincoma semizuzu engama-30 ngosuku.
Ukuze ufunde kabanzi mayelana nalesi sigaba esibalulekile kuyasiza ukuskena uhlu lokudla okuvunyelwe futhi ufunde amathiphu kanye nezeluleko ezithile zokwenza okuningi kwalesi sikhathi esiphezulu.
Isigaba 2
Phakathi nalesi sigaba, ungaqala ukungeza ukudla okuvela eSigaba 2 Esivunyelwe Ukudla Lis t. Imithombo eyengeziwe ye-carbohydrate, njengobhontshisi kanye nemifino, ingabe ingezwa kwimenyu yakho.
Phakathi neSigaba sesi-2 ububanzi bekhalori kanye nokuhlukunyezwa kwe-macronutrient kufana nokufana neSigaba 1 kodwa inani lamakhalori avunyelwe kusuka kumafutha agcwele liyehla liye lalinganiselwa ngaphansi kwamaphesenti ayishumi ama-calories ayizizonke.
Isiphakamiso sokusebenzisa ukubandakanya okungenani imizuzu engama-30 yomsebenzi womzimba usuku ngalunye. Kusukela esigabeni sesibili ungahlanganyela ekusebenzeni okunamandla okukhulu, uma ufisa.
Isigaba se-South Beach Diet Phase 3
Isigaba sesi-3 siyingxenye yokugcina futhi engavinjelwe kakhulu ye-The South Beach Diet. UDkt. Agatston uthi uma nje uqhubeka nokulandela ezinye iziqondiso eziyisisekelo, ukudla sekube indlela yakho yokuphila futhi uzoqhubeka nokugcina isisindo sakho.
I-Atkins vs i-South Beach Diet
I-South Beach Diet ivame ukufaniswa nokudla kwe- Atkins , elinye uhlelo oluphansi lwe-carbohydrate. I-Atkins Diet nayo yasungulwa udokotela futhi uye wahlukahluka kakhulu phakathi neminyaka.
Ngakho lezi zinhlelo ezimbili ziqhathaniswa kanjani? I-South Beach Diet ibizwa ngokuthi inguqulo encane ye-Atkins. Kodwa kukhona okunye ukungafani. Kokubili i-Atkins ne-South Beach zidinga ukuba uhambe ngesigaba esibucayi esethulo. E-Atkins, isigaba sokuqala sibizwa ngokuthi i-Induction. Esigabeni seSouth Beach, ingxenye yokuqala ibizwa ngokuthi iSigaba 1 noma ukuqala kabusha kwezinsuku ezingu-7.
Phakathi nesonto lokuqala (s) lepulani ngalinye, ukudla okukwazi ukukudla kunciphile. Ama-carbohydrate afana ne-pasta, ilayisi, nesinkwa kuvinjelwe. Kodwa ngezigaba kamuva, uyakwazi ukudla ama-carbohydrates amaningi futhi ujabulele ukuphatha ngezikhathi ezithile. Kokubili i-Atkins neSidlo saseNingizimu South zihlanganisa izinhlelo zokunakekela impilo yesikhathi eside nenhlalakahle.
Ingabe i-South Beach Diet Right For You?
Uma usulungele ukushintsha isitayela sakho sokudla sokuphila, khona-ke iSidlo saseNingizimu South singakulungela wena. Kodwa uma ufuna ukulungiswa okusheshayo kwesikhashana , le plan ngeke iphumelele. Ungase ulahlekelwe isisindo ekuqaleni kodwa isisindo sizobuya uma ungazinikeli ohlelweni lwesikhathi eside.
Uma ucabangela ukukhokhela i-The South Beach Diet, yenza umsebenzi wakho wesikole kuqala. Hlola iwebhusayithi, hlola imenyu, hlola uhlu lokudla bese uhlola uhlelo lokusebenza ngaphambi kokutshala. Uma ucabanga ukuthi ufunda ukushintsha imikhuba yakho yokudla impilo, bese unikezela uhlelo. I-dieters eminingi iye yaphumelela kuhlelo futhi ungase ube omunye wabo.