Imikhawulo iphakanyiswa futhi iphakanyisiwe ukudla okukhulisiwe
"Ibhuku le- South Beach Diet " laqala ukushicilelwa ngo-2003 futhi laba yi-bestseller esheshayo, bethengisa amakhophi angaphezu kwezigidi eziyisishiyagalombili futhi kuholele ekuthengweni kwenkampani yi- Nutrisystem ngo-2015.
Ukudla kunezigaba ezintathu, ezaziwa ngokuthi yizigaba, lapho isilinganiso se-carbohydrate sanda kancane kancane lapho ubukhulu bamafutha kanye namaprotheni bekanye ngesikhathi esifanayo.
Ukudla kuqukethe uhlu lokudla okunconyiwe okufana nokudla okunomsoco, imifino, futhi "okuhle" (ama- monounsaturated ) amaningi.
Isidlo saseNingizimu South sisekelwe ekudleni okungenani kathathu ngosuku futhi asenzi umkhawulo ekufakeni ikhalori. Ihluke kwezinye izidlo ezincane-carb ngoba ayidingi dieters ukusika ama-carbohydrate ngokuphelele noma ngisho ukulinganisa ukudla kwabo. Esikhundleni salokho, ukudla kuhlanganisa ukudla ngezinga elincane le- glycemic index (GI) elingenamthelela omncane kumazinga egazi legazi.
Kusukela isingeniso salo ngo-2003, i-South Beach Diet iye yahamba ngezibuyekezo ezimbalwa, okwakamuva kakhulu kukhishwe ngokulandelana kwe-"The South Beach Diet Supercharged: Ukulahlekelwa Kakhulu Kwemithi kanye Nempilo Engcono Yokuphila" ngo-2008.
Nazi ezinye izinguquko ezinkulu eSidlweni saseNingizimu South okufanele uqaphele:
I-Dairy eyengeziwe ivunyelwe
Isidlo saseNingizimu South esidlule sabiza ukukhishwa kwayo yonke imikhiqizo yobisi eSigaba 1 ngaphandle kwemali encane yamafutha, nonfat, ingxenye eyodwa, noma ubisi lwe-soy for coffee.
Uhlu luye lwasulwa kuze kube yilapho isabelo semali nsuku zonke phakathi neSigaba 1 manje sihlanganisa:
- Kuze kube yizinkomishi ezimbili zamabhasi aphansi noma i-yogurt
- Kuze kube namashukela amabili we-fat-free ubisi ophukile noma isigamu nengxenye
- Wonke amahansi we-fat fat (amagremu ayisithupha noma ngaphansi kwamafutha ngosuku ngalunye) adingeka ukunciphisa indlala
Ungadla inani eligcwele lezimbuzi ngesidlo esisodwa noma sisakaze emini.
Ayikho ukuvimbela ama-utamatisi nama-anyanisi
Nakuba izitamatisi zaqala ukuvinjelwa eSidlweni saseNingizimu South, manje zingadliwa nganoma yisiphi isisindo kunoma yisiphi isigaba sokudla. Ngokufanayo, u-anyanisi wayelinganiselwe ingxenye eyodwa kuphela ye-anyanisi ngosuku. Futhi manje zingadliwa nganoma yisiphi isamba ngesikhathi kunoma yisiphi isigaba seSouth South Diet.
Ama-karoti avumelekile
Ngaphambili, izaqathe zazingezansi "Izinhlu Zokudla Zokugwema" ezigabeni ezimbili zokuqala, ngenkathi ukudla kwabo kungalinganiselwe esigabeni sesi-3 . Leyo mingcele isuke ishintshiwe kusukela manje, futhi manje ungajabulela izaqathe kanye nazo zonke ezinye izitshalo ezivela eSigaba 2 .
Uhlu Lwadlalwayo Oludlalwayo
Nakuba izimiso zeSouth Beach Diet zihlala zingashintshi, inguqulo ka-2008 ibuyekezwe futhi ikhuliswe uhlu lokudla okuphakanyisiwe kuzo zonke izigaba. Ngaphezu kokudla okubalwe ngenhla, ungadla:
- Inyama enomzimba oqukethe amagremu angu-10 noma ngaphansi kwamafutha angama-4.5 amagremu noma ngaphansi kwamanoni agcwele, kuhlanganise ne-veal, iwundlu, inyama yemidlalo, inyama yenkomo, izinkukhu, inhlanzi kanye ne-shellfish
- Inkomishi eyodwa kwezintathu kuya kwengxenye yezinhlayiyana ngosuku uma nje ingagcwele ushukela
- Okungenani izinkomishi ezimbili zemifino ngokudla kwasemini nasekudleni (nakuba udinga ukugwema ama-beet, izaqathe, ummbila, i-peas eluhlaza, amazambane, amazambane, ithanga, u-squash, i-turnips nama-yam ngesikhathi seSigaba 1)
- Nut kanye nembewu (nakuba kufanele ukhawule ukudla kwakho komunye osebenza ngosuku ngalesi Sigaba 1)
- Kuze kube namapuni amabili wezipuni zamafutha angasetshenzisiwe okubandakanya umnqumo, i-flaxseed, i-safflower, i-sesame, i-sunflower, i-soybean, ne-grapeseed