He aha kāu eʻai ai ma ka South Beach Diet? He aha kāuʻaʻole eʻai? Eia ka papa heluʻai nui e hele ai. I ka Phase One, uaʻoi aku ka palena o kāu kohoʻana ma mua o ka Phase Two. E nānā i nā kumuhana e pili ana i kēlā me kēiaʻano meaʻai i hāʻawiʻia ma kēiaʻai a e hohonu hohonu i ka papa inoa meaʻai no kēlā me kēia hui.
Nā meaʻai a me nā mea'ē aʻe
ʻO kaʻai a me nā huaʻai'ē aʻe (e like me ka mela a me nā hua) ma ka South Beach Diet, i ka momona momona a me ka loaʻaʻole o ka meaʻai a me nā kumu'ē aʻe o ka waiʻahu.
E hoʻopaʻa i ka papa inoa o nā kumu pilikino i emi i ka momona momona . He nui nā iʻa a me nā'āpana o nā pipi, puaʻa, a me nā moa e'āponoʻia, akāʻaʻole nā mea a pau. Ma ka Phase One, eʻaeʻoe i ka moa, ka'ā'ī, ka lehua, a me ke ake. No nā'āpana a pau, palekanaʻoe i nā mea huapalapala moa a patties, ka puaʻaleʻa, a me ka'ōhihi kakahiaka e like me ka nui o ka momona.
Nā hua
ʻAʻohe hua i'āponoʻia i ka Phase One. Huakaʻiʻia ka hua ma ka liʻiliʻi ma hope o kēlā manawa. ʻO nā hua i'āponoʻia ma lalo o ka index index,ʻo ia ke ana o keʻano o ka hopena o kāu koko koko. Eʻaeʻaʻoleʻoe i ka waiʻawaʻawa a hoʻopau i nā hua maloʻo e like me ka mau māla a me nā lā. Hoʻopiʻiʻia nā hua a me nā kānana i nā mea kanu.
Nā Mea Laʻa Lapaʻa
Hoʻopiliʻia ka laka liʻiliʻi i ka momona momona a me nā hua laʻa momona liʻiliʻi a me nā puaʻaleʻa, me ka hoʻohuiʻoleʻia o nā suga. Ma nā'āpana a pau, e hōʻaloʻoe i ka waiʻa, ka waiū a pau, nā kānua i hanaʻia mai ka waiu a me kaʻaila, ke koko, a me ka hauʻopa keʻole ka mea momona a momona.
ʻO nā meaʻai
ʻO nā huaʻai i'āponoʻia ma ka South Beach Diet, heʻano like loa me ka papa inoa mea kanu maʻamau . He mea maikaʻi keʻaiʻana i nā mea kanuʻaiʻole. Hoʻokahiʻaoʻao e noʻonoʻo ai i ka nui o ka momona o ka huaponaʻole ka huaʻai e noʻonoʻo i kahi i loaʻa mai ai ma luna o ka mea kanu. ʻO nā lapalapa ka mea haʻahaʻa,ʻo ia hoʻi nā koʻi, aʻo nā meaʻelua e kiʻekiʻe i ka fiber.
ʻO nā huaʻai nā hua o ka mea kanu (nā kukama, nā'ōmato, ka eggplant e like me nā hiʻohiʻona) heʻoi aku kaʻoi aku o ka nui ma nāʻanuʻu ma mua o nā lau a me nā pūpū, akā he nui ka poʻe i'āponoʻia no ka hoʻohuʻu hoʻoilo. Nui nā aʻa i loko o nā'ōpelu. Ponoʻoe e pale i nā'ōlaʻi, nāʻuala, nāʻumi, ka palaoa, ka beets, ka'ōmaʻomaʻu kumu, a me ka'ālemu acorn. Hiki ke hoʻohui mālieʻia nā huaʻai hōʻailona ma kahi palena liʻiliʻi ma hope o ka Phase One.
Nā Paʻa a me nā Legumes
Hōʻoluʻoluʻia nā beana a me nā lekile ma ka South Beach Diet. ʻOiai kekahi mau meaʻai haʻahaʻa liʻiliʻi e pale aku iā lākou, hiki iāʻoe keʻoliʻoli iā lākou no ka mea he kiʻekiʻe lākou i loko o ka protein a he haʻahaʻa hoʻi i loko o ka momona momona.
Kaomi a me nā Pua
Hoʻomoʻaʻia nā'ōpala a me nāʻanoʻano i nā palena nui palena. Hiki iāʻoe keʻoliʻoli i nāʻano'ōpena a pau, akā, ponoʻoe e noʻonoʻo iāʻoe iho i kaʻeha hapaha e mālama i kēlā me kēia lā.
ʻO ka momona a me ka hinu
Hiki ke paʻakikī i ka kohoʻana i ka momona a me kaʻaila eʻaeʻia aiʻole ka palena , akā inā maopopo iāʻoe ke koho, e paleʻaʻoe i nā kumu momona (e like me ka margarine) a me nā mea momona (e like me ka waiūpaʻa). Hoʻouluʻia nā kumu o ka omega-3 i ka momona, e like me nāʻaila i ka momona momona, e like me kaʻailaʻoliva, ka hinu canola, kaʻaila ohe, ka pīnī, ka sameameame, a me ka hinu'atila.
Nā Condiments a me nā Māmā
ʻO nā Condiments a me nā nūmāna e pale i nā meaʻono a me nā momona i hoʻomaʻemaʻeʻia ke kī.
Hiki iāʻoe ke pāʻani i ka mīmona, ka vīneka, ka olive oliver, ka soya sauce, ka tamari, ka pepa, ka hani wela, ka nui o nā momona, nā lāʻau maloʻo a me nā meaʻala, ka mayonnaise maʻamau, a me ka nuiʻole o nā kāmeka.
Nā mea inu
ʻO ka'Āpana Hema Nalu e pili ana i nā mea inu , he mea nui e inu i ka wai a me ka inu wai-ʻole a me ka palena kalo a me ka waiū momona. ʻAʻoleʻoe eʻae i ka waiʻona a hiki i ka Phase Two. ʻAʻole hiki iāʻoe ke loaʻa nā waiʻona aiʻole nā mea inuʻona.
ʻO nā mea maikaʻi
ʻO nā rula e pili ana i nā mea maikaʻi no ka South Beach Diet,ʻo ia nō he kōleaʻole ia, he momona i loko o nā momona momona,ʻaʻole i hanaʻia me ka palaoa. Ponoʻoe e hoʻohana i ka gelatin me ka momona a me nā popsual sugar-free.
Ma ka Phase Two e loaʻa aku i nā koho hou i ka hoʻohanaʻana i nā hua no nā mea lau.
ʻO nā huakai a me nā momona
ʻAʻole iʻaeʻia nā mea hōʻailona i ka Phase One. ʻO ia ka meaʻai, ka laiki, ka pali, ka meaʻai, nā mea i hoʻomoʻaʻia, a me nā mea kanu momona e like me ka mea kanu. Ma hope o kēia māhele, hiki ke hoʻokuʻuʻia i kekahi mau'ōpū piha a me nā mea hōkū'ē aʻe .