Hāʻawiʻia kaʻai a me nā wai momona ma ka South Beach Diet i ka Phase Two. ʻOiai lākou e palekana ana i ka Papa Hanakahi, ma hope o ia mea, hiki iāʻoe ke hauoli e hoʻokomo i kēia mau mea i kāuʻai. E kōkua ana kēia kulekele iāʻoe i ka hoʻiʻana i ka manawa e like me nā alakaʻi o Phase Two , e hoʻomaka me nā hua liʻiliʻi haʻahaʻa e like me nā hua waina a hua'ōlelo. Hoʻonohonohoʻia kēia papa hua huaʻona liʻiliʻi e pili ana i ka "glycemic order." Ua manaʻo mākou uaʻoi aʻe ka pono ma keʻano he papa helu pī'āpā o ka South Beach Diet ma lalo nei.
E mālama i ka nui a me ka hoʻolālā e like me ia.
Hōʻoiaʻia nā hua'iliala ma kaʻaoʻao hema o ke kai
ʻO nā hua hou he mea nui ia i nā mālaʻaiʻai he nui a pau e like me nā'āla aiʻole ma keʻano he lā kakahiaka kakahiaka maikaʻi. Ma laloʻoe eʻike i ka nui a me ke kaumaha o ka hua i'āponoʻia i ka papaʻelua.
- Pākuhi (liʻiliʻi - 4ʻelima)
- ½ ke kīʻaha o ka'ōmole'ōponaʻole iʻaiʻia ma kahi palena liʻiliʻi (ʻaʻole iʻoi aku ma mua o hoʻokahi manawa i kēlā me kēia pule)
- 'Apanapana (3 liʻiliʻi - 5'el)
- Panana (waena - 4 'aiʻole 7 "lōʻihi)
- ʻO Blueberries (3/4 kapu)
- ʻO ka loli (a me nā meaʻona'ē aʻe paha, no ka mea, likeʻole lākou, koe wale no ka moloki) (1 kapu)
- Nā Cherie, ke kī (1 kapu) (maikaʻi OK, meaʻono)
- Kēkī (1/2 kīʻaha,ʻaʻole i maloʻo aʻono i nā momona)
- ʻAla waina (1/2 kīʻaha)
- ʻAla waina (1 kīʻaha, 3.5 'ai, aiʻole 20 hua waina)
- Kiwi (ala)
- Lemon (waena)
- Lime (ala)
- Mango (kahi liʻiliʻi a 1/2 paha - 3-4'el)
- Nectarine (1 liʻiliʻi - 5'el)
- ʻO Orange (ke liʻiliʻi - 6'il)
- Papaya (liʻiliʻi - 8'il)
- Peach (medium - 4 oz)
- Pear (waena - 4ʻoni)
- Pineapi (1 kapu -ʻaʻole iʻoi aku ma mua o hoʻokahi manawa i kēlā me kēia pule)
- ʻO Plum (2 liʻiliʻi - 5 an)
- Kūpulu (1 kapu)
- Kēlā (1 kapu piha)
- Nā meaʻona (1 medium - 4 oz)
- Kepau (1 kapu) - kahi maʻamau
ʻO nā hua hua
Hiki maikaʻi nā hua hou ma mua o ka loli. ʻO nā hua laʻelaʻa i'āponoʻia no ka South Beach Diet he mea hoʻohana wale no ia, aʻaʻole loa e hoʻokomoʻia i loko o ka syrup nui.
Eia nō naʻe,ʻaʻoleʻo Agatston e'ōlelo aku aia kekahi hua i kēia manawa i piha i loko o kahi paʻakikī. E hōʻole i nāʻanoʻelua inā ponoʻoe e hele i ke kēni a hiki i ka mea i hoʻopaʻaʻia i loko o ka wai.
ʻO nā hua hua
ʻO ka hapa nui o nā hua maloʻo uaʻaeʻia wale nō ma kahi kumu kūpono,ʻoiai ma ka papaʻekolu. E hoʻohana pono i kēia mau mea inā heʻole, no ka mea,ʻo ka nele o ka waiʻaʻole paha e like me ka makemake a hoʻopihaʻia paha i ka hua piha. ʻOiai paha, inā ponoʻoe,ʻo ka South Beach Diet ka mea eʻae ai i nā kumu o nā hua maloʻo i loko o ka hoʻokahi-ounce nā lawelawe o kēia mau mea:
- Pākuhi (e pili ana i 4 mau apo)
- 'Apikopa (e pili ana i 7 mau wahi maloʻo maloʻo)
- Nā huahelu (e pili ana iʻekolu mau manawa - ma ka lāʻekolu wale nō)
- Kūkeke, kauʻia (3 a 4 - hoʻokahi / wiki ma ka Phase 2, OK ma ka Phase 3)
- Nā hua waina (1 i ka manawa - hoʻokahi / wiki ma ka Phase 3)
ʻO ka hua waina
Pono e hōʻalo 'ia ka hua wai a hiki i ka Palemakolu . I kēlā manawa, hiki ke hoʻokomoʻia i 1/2 kīʻaha kīʻaha o ka wai me ka hapaʻole i kahi hoʻokahi i kēlā me kēia pule. ʻO ka manawa kūpono loa e inu ai kēia ma ka hapa mua o ka lā e palekana ai i ke koko o kāu koko ma hope o ka lā.