Yini ongayidla ekudleni kwaseNingizimu South? Yini okufanele ungayidli? Nanka uhlu lokudla olubalulekile oluzohamba ngalo. Phakathi neSigaba sokuqala, ukukhetha kwakho kokudla kuvinjelwe kakhulu kuneSigaba sesibili. Bona izinto eziyisisekelo mayelana nohlobo ngalunye lokudla oluvunyelwe kulokhu kudla futhi uthathe ukuhambisa ngokujulile ohlwini lokudla lweqembu ngalinye.
Ukudla nokunye amaprotheni
Esidlweni saseNingizimu South, ukudla kanye nezinye izinto ezisemaprotheni (njenge-soy kanye namaqanda) kufanele zibe ngaphansi kwamafutha agcwele futhi ngaphandle kokudla okunye noma ezinye imithombo ye-carbohydrate.
Hlola uhlu lwemithombo yamaphrotheni engaphansi kwamafutha agcwele . Izinhlanzi eziningi nezinqamukazi zenkomo, ingulube nezinkukhu ziyamukeleka, kodwa akuzona zonke. Esigabeni sokuqala, ugwema izinkukhu ezinyama-mnyama, udada, ihansi, nesibindi. Kuzo zonke izigaba, ugwema noma yiziphi izinambuzane zezinkukhu noma i-patties, i-bacon, ne-sausage kwasekuseni njengoba ziphakeme ngamafutha agcwele.
Izithelo
Asikho isithelo esivunyelwe eSigaba sokuqala. Izithelo zenziwa kancane kancane ngemva kwalokho. Izithelo ezivunyelwe zingaphansi kwe-glycemic index, okuyisilinganiso sokuthi kuthinta kangakanani ushukela wegazi lakho. Uzogwema ijusi yesithelo futhi ulinganise noma yiliphi izithelo ezomisiwe ezifana nezomisiwe noma izinsuku. Izithelo ezinamathanga noma okulondolozwa ushukela wanezela zivinjelwe.
Imikhiqizo yobisi
I-milk is limited to fat-free and some products fat milk and cheeses, ngaphandle kokushukela okweshukela. Kuzo zonke izigaba, uzogwema ukhilimu, ubisi oluphelele, ushizi olwenziwe ubisi noma ukhilimu, i-yogurt, ne-ayisikhilimu ngaphandle uma kungenabo amafutha noma amafutha aphansi, nebhotela.
Imifino
Imifino evunyelwe eSidlweni saseNingizimu South ifana kakhulu nehlu olujwayelekile lokudla imifino . Noma yimiphi imifino engekho isisindo kuhle ukudla. Enye indlela yokucabangela ukuthi ingakanani i-non-fiber carbohydrate yemifino ingaba ukucabanga ukuthi ivela kuphi esitshalweni. Amahlamvu aphansi kakhulu, alandelwa yiziqu, futhi zombili kungenzeka ukuthi ziphezulu fiber.
Imifino engumuthi wesitshalo (ukhukhamba, utamatisi, isitshalo seqanda isibonelo) kuvame ukuphakama kuma-carbs kunamaqabunga neziqu, kodwa eziningi ziyamukeleka ngaphandle kocashi olubusika. Izimpande ziphezulu kuma-carbohydrate. Uzodinga ukugwema amazambane, amazambane, ama-yam, ummbila, ubhontshisi, u-squid butternut, ne-squash egcwala. Imifino emifino ingafakwa kancane kancane ngesisekelo esinqunyiwe ngemuva kwesigaba sokuqala.
Ubhontshisi kanye nezinye izithelo
Ubhontshisi nezinye izitshalo zikhuthazwa eSidlweni saseNingizimu South. Ngenkathi ezinye izidlo ezincane-carb zibavimbela, ungazijabulela njengoba ziphezulu amaprotheni futhi ziphansi ngamafutha agcwele.
Amantongomane nembewu
Amantongomane kanye nembewu kuvunyelwe ngobukhulu bokulinganisa okulinganiselwe. Ungakwazi ukujabulela noma yiluphi uhlobo lwe nut, kodwa kufanele uzivimbele ekomitini lekota elilodwa elikhonzayo ngosuku.
Amafutha namafutha
Kuyinkimbinkimbi ekukhetheni amafutha namafutha avunyelwe noma okuvinjelwe , kodwa uma uqonda ukuthi yini ongayikhetha, uzogwema imithombo yamathambo e-trans (njengama margarine avamile) namafutha agcwele (njengebhotela). Imithombo i-omega-3 fatty acids iyakhuthazwa, njengamafutha aphezulu emafutheni e-monounsaturated, njengamafutha omnqumo, amafutha e-canola, amafutha e-flaxse, i-oil karan, i-sesame namafutha omnandi.
Ama-condiments nama-Sauce
Ama-condiments nama-sauces agwema ushukela kanye namafutha agcwele angokhiye.
Ungakwazi ukujabulela isinaphi, uviniga, amafutha omnqumo, i-soy sauce, i-tamari, i-pepper, i-sauce eshisayo, ama-salsas amaningi, ama-herbs omisiwe nezinongo, imayonnaise ejwayelekile, kanye ne-no-carb eminingi, i-salad-free-dress dressing.
Ukuphuza
I- South Beach Diet imithetho ephathelene nokuphuzwa yiyo ngokuyinhloko ijabulela amanzi futhi ayikho isiphuzo sokudla ushukela futhi inciphisa ubisi lwe- caffeine nobisi obuphansi. Awuvunyelwe noma yikuphi utshwala kuze kube yiSigaba sesibili. Ngeke ube nezithelo zezithelo noma iziphuzo ezithandwayo.
Ukuphatha Okumnandi
Imithetho ezungeze ukuphatha okunomsoco weSouth Beach Diet yilabo abahlala bengenawo ushukela, abaphansi ngamafutha agcwele, futhi abenziwe ngefulawa. Kuzodingeka ujwayele i-gelatin engenawo ushukela nama-popsicles ashukela ashukela.
Esigabeni sesibili uzoba nokukhetha okuningi ekusebenziseni izithelo ngamaswidi.
Izinhlanzi nezinhlamvu
Awekho ama-starches avunyelwe eSigaba sokuqala. Lokhu kuhlanganisa isinkwa, ilayisi, i-pasta, okusanhlamvu, izimpahla ezibhaka, nemifino e-starchy efana namazambane. Ukulandela lesi sigaba, amanye okusanhlamvu okuphelele namanye ama-starches angabuyekezwa.