Izinkwa, i-pasta, izimpahla ezibhaka, njll eSidlweni saseNingizimu South
Isidlo saseNingizimu South yisidlo se-carb esincane esinjengenye. Iningi alivumeli izinhlanzi noma izinhlamvu ezincane uma kunjalo, kodwa lokhu kudla kuhlukile. Nasi uhlu lwezinhlamvu ezivunyiwe esigabeni ngasinye sesidlo saseNingizimu South.
Uhlu lwezinkinobho kanye nezinhlamvu - iSouth African Diet Phase One
Esigabeni sokuqala seSouth Beach Diet, ayikho inhlanhla noma okusanhlamvu nhlobo kuGaba Lokuqala.
Lokhu kuhlanganisa:
- Izinkwa (kufaka phakathi ama-muffins, ama-biscuits, ama-bagels, ama-pancake, njll)
- Izitshalo (ezishisayo noma ezibandayo)
- Izinhlamvu (ilayisi, ukolweni, oats, njll)
- Noma yini eyenziwe ngefulawa
- Imifino emifino (amazambane, ama-corn, beet, njll
Amanqamu kanye nezinhlamvu ezamukelekayo eSigaba seSidlo saseNingizimu South
Phakathi neSigaba sesibili, ezinye izinhlayiya kanye nezinhlamvu eziphelele kancane kancane zibuyele emuva. Kubaluleke kakhulu ukwengeza lokhu kokudla kancane kancane futhi ubuke ukuphendula okungalungile - izifiso ze-carb, ukungabi nomuzwa omuhle, noma ukuzuza isisindo.
Ukudla Okungafakwa Esigabeni Sesibili. Qaphela ukuthi "okusanhlamvu konke" kusho 100% okugcwele okusanhlamvu. "Ufulawa wokhula" ikhodi ye "ufulawa omhlophe" kumalebula. Kumele ithi NONKE kuwo wonke okusanhlamvu okubalulwe.
Imikhiqizo Yobhaka - Izinkwa, Abakwa-Crackers, njll.
- 1 piece (1 oz) 100% isinkwa okusanhlamvu lonke
- ½ encane noma i-1 oz ye-100% ye-bagel egcwele okusanhlamvu
- Abakwa-Crackers - 100% okusanhlamvu okuphelele okungenawo amafutha okudlulisa okungenani amagremu ama-3 e-fibre ngalinye - i-1 oz ngokukhonza
- Isihluthulelo, Rye - izicucu ezimbili
- I-muffin encane engenawo ushukela omncane owakhiqiza
- I-tortilla encane encane encane enenani okungenani amagremu ama-3 e-fibre ngalinye
Izitshalo
Izitshalo kufanele zibe okungenani ama-gramu angu-6 e-fibre futhi angaphansi kuka-6 amagremu eshukela ngokukhonza - ngezikhathi ezithile ukufika ku-8 amagremu ushukela. I-oatmeal noma ezinye okusanhlamvu okushisayo kufanele ziphekwe kancane, hhayi izinhlobo ezisheshayo noma zokupheka okusheshayo.
Izitshalo ezishisayo ezenziwe ngamabele okusanhlamvu, njengeCream of Wheat, azivunyelwe. Izibonelo:
- Wonke amagatsha ane-Fiber engeziwe- 1/2 indebe
- I-Bran Buds - 1/3 indebe (ngezikhathi ezithile)
- I-Fiber One - 1/2 indebe
- Kashi, Go Lean - 1/2 indebe
- Isitshalo se-Shredded - 1/2 indebe
- Ngqolowa Nesibindi - 1 oz
- Izitshalo zokudla zaseNingizimu South (amasevisi ebhokisini)
- I-Buckwheat Groats - 1/2 indebe
- I-Oat Bran - 1/2 indebe
- Oatmeal Old Fashioned - 1/2 indebe
- I-Steel-Cut Oats - 1/2 indebe
Izinhlamvu eziphekwe
Amanhlamvu amaningi okuphekwe ayamukeleka, ngokusayizi we 1/2 indebe. Ukungafani kunamaphilisi namagundane noma ama-grits. I-couscous iyamukeleka. Ngisho noma u-Agatston engalokothi ucacise ngokucacile ukuthi kusho umlingani ogcwele okusanhlamvu, lokhu kubonakala sengathi kuyindlela engcono kunazo zonke, njengoba umzala ohlala njalo unomdwebo ophezulu we-glycemic futhi kubonakala sengathi uyaphikisana nesisekelo sika-Agatston sokudla (umthamo we-glycemic of couscous whole grain) iyatholakala). Izibonelo zezinhlamvu zokupheka ezamukelekayo:
- Amaranth - ½ indebe yazo zonke izinhlamvu
- Ibhali, elikhethiwe
- I-Buckwheat (kasha)
- I-bulgar
- Ama-oats, i-kernel yonke (i-groats)
- Ilayisi, emnyama
- Ilayisi, zasendle
- Rye, i-kernel yonke
- I-Quinoa
- Ngokolweni, i-kernel yonke
I-Pasta, i-Popcorn
- 100% I-pasta yonke yengqolowa - 1 inkomishi ephekwe, i- dente
- Eminye i-Pasta Yonke Yembewu (isib. Irayisi lesibhakabhaka) - 1 indebe - ngezikhathi ezithile kuphela
- I-Popcorn , i-air popped, ithafa-izindebe ezimbili
Imifino Yamathambile
Zonke izinkonzo ½ indebe
- Izaqathe
- I-Peas, eluhlaza
- Ithanga (ngezikhathi ezithile)
- I-Rutabaga (ngezikhathi ezithile)
- Amazambane ama-sweet , cubed
- I-Turnip
- Yam, cubed
Amabele Namaqabunga Okumele Agwenywe - Kuzo Zonke Izigaba ZeSidlo saseNingizimu South
- Noma yikuphi ukudla okwenziwe ngokwengxenye noma ngokugcwele ufulawa omhlophe, noma yikuphi okuhle okubhaka okwenziwe ngoshukela kwanoma yiluphi uhlobo , ngokwesibonelo, amakhukhi, amaqebelengwane, amaphayi
- I-pasta emhlophe
- Irayisi elimhlophe
- Ummbila kunoma yiluphi uhlobo (1 ukukhonza ummbila njengemifino evunyelwe "okungavamile" - njalo ezinyangeni ezingu-2-3)
- Amazambane nganoma yiluphi uhlobo
- Ama-Parsnips
- Ama-Beet
- Izitshalo azifakiwe ngenhla
- Pizza
- Amakhekhe welayisi