Uma unedyo elimnandi, kunezinto ezimbalwa ongazifaka kuzo
Uma unedyo elimnandi, into yokuqala oyifunayo ngemuva kokunquma ukuqala iSidlo saseNingizimu South ngu: Ingabe i- desserts ivumelekile ? Usuvele wazi ukuthi uzothatha ama-pastries, i-candy, i-ayisikhilimu, ama-juice ashubile, nokunye okunjalo. Ngakho-ke kushiywe?
Ukudla okuthakazelisayo okunye kanye nokunambitheka kungadlalwa esigabeni ngasinye salokhu kudla-kodwa mhlawumbe hhayi uhlobo olujwayele ukudla ngalo.
Kuzothatha ezinye ukujwayela, kepha ngokuvamile, lokhu kudla kunganelisa ukulangazelela futhi kukugcine kude namakhukhi we-chocolate.
Nenye ingxenye yezindaba ezinhle: Ekuqedeni ushukela ophezulu , ukudla okuphezulu , i-palate yakho izoqala ukuguquka futhi ingase ifinyeleleke ngokwengeziwe ekutheni kube nokuthakazelisa okucashile kokudla kwemvelo, okunempilo, njengezithelo (noma kunjalo, izithelo zifakiwe isigaba 1).
Isigaba seSouth Beach Diet Phase 1
Isigaba 1 yisigaba esiqine kakhulu seSidlo saseNingizimu South. Lesi sigaba sigcizelela ukudla okungaphansi kwamafutha agcwele kanye nama-carbohydrate, kufaka phakathi imifino ephezulu-fiber , imithombo yamaprotheni ephilile (amaqanda namaqanda abamhlophe, izinhlanzi zasolwandle, izinkukhu ezingenasici, ukusikeka okunamandla kwenkomo yenkomo, ingulube, nokudla) -futhi imikhiqizo yobisi. Akukho izithelo noma izithelo ezivunyelwe.
Esigabeni soku-1, amaswidi atholakala kuma-khalori angu-75 alinganisela noma yikuphi okulandelayo okungahambisani neshukela. Ngakho, hhayi okuningi. Umkhawulo uyingxenye ukuze abantu bangadli ukudla utshwala , okungabangela izinkinga zokugaya abantu abaningi, ikakhulukazi uma bedliwe ngokweqile.
Uma ngabe uhlobo oludinga ngempela into enhle ekupheleni kokudla noma okungenani kanye ngosuku, isisindo se-1 esivunyelwe ukumnandi siyoba umusa wakho wokulondoloza.
Okunambitheka okuningi, okufana noshukela noju, kuphezu kwetafula ku-South Beach Diet-noma kunjalo, usengakwazi ukunambitheka iziphuzo kanye nokudla nge-sweeteners elandelayo.
Kulezi, izithelo ze-Stevia nezithelo ze-monk zicatshangelwa ukuthi kungenzeka ukuthi kungenzeka ukuthi zibangele ukulimala phakathi kwabacwaningi, ngakho-ke ungafuna ukunamathela nalabo. Ezinye izifundo zibonisa ukuthi i-acesulfame K, i-Nutrasweet, i-saccharin, ne-sucralose, ikakhulukazi, ingabangela ukuphazamiseka kwemizwelo, i-syndrome ye-metabolic, namanye khansela.
- Acesulfame K (Sunnette® nabanye)
- I-Nutrasweet (Equal ®)
- I-Saccharin (I-Sweet & Low ®)
- I-Sucralose (i-Splenda ®)
- Stevia
- I-Sugar Alcohols
- I-Monk Fruit
- I-Agave Nectar (isipuni esisodwa ngosuku)
Lezi zinhlayiya kanye nokudla okunambitheka okumnandi kuvunyelwe eSigaba sokuqala seSidlo saseNingizimu South:
- Ama-candies - ama-candies anzima okushukela kuphela
- I-powder ye-chocolate - akukho ushukela oweneziwe
- Uhlobo lwe-cocoa, uhlobo lokupheka olungabonakali
- Fructose
- I-Fudge pops, akukho ushukela ongeziwe
- I-Gelatin - i-sugar-free
- I-Gum - mahhala
- Amajamu nama-jellies - ama-sugar-free
- Popsicles - ushukela-mahhala
- Ama-syrups - ama-sugar-free, njenge- Maple Grove Sugar-Free Free Syrup Syrup kanye neDa Vinci noma i-Torani Sugar-Free Free
Ungase ucabange nangokushintsha i-yogurt e-fat free-fat noma i-cottage shizi ibe yi-dessert ngokususa i-cocoa powder kanye ne-spoonful ye-jam-free jam noma enye ye-sweeteners engenhla, njenge-Stevia.
Isigaba seSidlo saseNingizimu South
Isigaba sesi-2 seSouth Beach Diet kulula kakhulu kunesigaba 1 uma kuziwa ekutholeni ukulungiswa kweshukela ngoba uvunyelwe inkululeko eyengeziwe.
Esikhundleni sokumane ulandele uhlu olulinganiselwe lokudla, uqala ukwengeza umsoco ophezulu, i-high-fibre, i-carbohydrate ephansi ye-glycemic ekudleni kwakho, njengezinhlamvu ezigcwele nezithelo. Ungangezela ku-2 kuya kwezingu-3 zezithelo zezithelo-futhi lena indlela enhle futhi enempilo yokwanelisa izinyo lakho elimnandi.
Amajikijolo anokuqukethwe ushukela ophansi kunabo bonke izithelo ngakho-ke abakhetha kahle kakhulu uma ufinyelela isigaba sesibili. Cabanga ukwenza i-dessert yamaberry nge-blueberries, ama-raspberries, ama-blackberries kanye nama-strawberries ahlosiwe, nokuwuthela nge -carb yakho ephansi .
Ubhanana obunamanzi bungasetshenziswa ukwenza ukhilimu "omuhle"; konke okumele ukwenze ukufaka ibhanana, ukuyivotela efrijini, bese uhlanganisa izingcezu ezifriziwe ngokukhetha ubisi, kanye nanoma yiziphi izithako ezengeziwe ozifisayo, njenge-cocoa powder ne-peanut butter for sweet peanut butter cream "nice" , i-mango efriziwe ne-chinanasi for ukhilimu "omuhle," noma ama-strawberries afriziwe ngekhilimu elincane "elihle" le-banana.
Ungaphinde uphakamise ngamantongomane noma ama-cherry ekugcineni.
Ungafaka okulandelayo esigabeni 2:
- Ngezinye izikhathi amanani amancane we-semisweet omnyama noma ushokoledi omnandi
- 1 ukukhonza kwe-pudding - i-fat-free ne-sugar-free
Kubaluleke kakhulu ukuba unake ukuphendula komzimba wakho ukwengeza kuma-carbs amaningi. Uma ukudla kubeka izifiso noma ukuzuza kwesisindo, buyela emuva bese uzama into encane ye-glycemic. Uma uzizwa ungenangqondo noma uhlehlise amandla, i-ditto. Ukulahlekelwa kwesisindo ngokuvamile kuhamba kancane kumaphilenti angu-1 ngesonto phakathi neSigaba sesibili.
> Imithombo:
> Soffritti M1, uPadovani M, Tibaldi E, Falcioni L, Manservisi F, Belpoggi F. Imiphumela yeCarcinogenic of Aspartame: Isidingo Esiphuthumayo Sokuhlola Ukuhlola. Am J Ind Med. 2014, 57 (4): 383-97. i-doi: 10.1002 / ajim.22296. Epub 2014 Jan 16.
> Umphumela wezinhlanu zokunambitheka ezenziwe ngamakhasimende ku-Caco-2, HT-29 ne-HEK-293 Amaseli. I-Drug Chem Toxicol. 2015; 38 (3): 318-27. i-doi: 10.3109 / 01480545.2014.966381. Epub 2014 Oct 15.