ʻAʻoheʻaiʻai aʻaiʻole paha i ka papa mua-akā eia nā mea e hiki ai iāʻoe keʻai
Uaʻikeʻo Dr. Arthur Agatston, he kanaka maʻi kālaiʻike i Florida,ʻo ka waiwai o Atkins ka hopena o ke kaumaha a me ka momona o nā mea maʻi - akā ua hopohopoʻo ia i kona mau momona momona a me kona pilikino maikaʻi - pēlāʻo ia i hana ai i kāna pono pono'ī i kūpono i nā maʻi me nā kūlana e like me ka maʻi nui, diabetes, a me ka maʻi maʻi.
Me ia, ua hānauʻia ka South Beach Diet i ka makahiki 2003.
ʻO nāʻokoʻa nui ma waena o Atkins a me ke Kai Heʻe,ʻaʻole i nui ka momona o ka South Beach aʻaʻole ia e palena i nā mea kanuʻole. Aia kekahi mauʻokoʻa'ē aʻe, e like me ka South Beach eʻae mai ana i ka hoʻokomoʻana i nā hua, nā kīʻaha piha, a me nā meaʻai momona i ka Phase 2-a me Atkins e hāʻawi wale ana i nā hua liʻiliʻi.
ʻO ka pahuhopu o ka Māhele 1 o South Beach,ʻo ia ka hoʻopauʻana i ke kiʻekiʻe o ke koko a me nā lowa e hiki mai ana mai kaʻaiʻana i ka sukake a me nā'ōpona'okōʻau i hoʻoheheʻeʻia, kahi e kōkua ai iāʻoe e noho piha i ka momona. ʻO ia ke kumu eʻokiʻoki ai i kēlā mau meaʻai, a me nā meaʻai, nā mea momona, a me nā meaʻai i ka momona momona. ʻO ka Māhele 1 kahi meaʻai me nā meaʻai nui, nā moa, ka puaʻa, ka iʻa, ka nui o nā meaʻai, nā momona maikaʻi, a me nā laʻa a me nā lekile.
No laila, peheaʻoe eʻai ai?
Ke hoʻohanaʻiaʻoe i nā meaʻaʻai Diet Standard e like me nā pēke, nā loleʻalani, a me nā meaʻona, hiki ke hoʻonāukiuki i ka hoʻomakaʻana i kahiʻai e like me South Beach-ʻaʻoleʻoe wale nō e hoʻohana ai i ka palena o ka palena, akā, ke nānā nei hoʻiʻoe i ka ʻo ka hanaʻana o kaʻaiʻana i nā meaʻai āu iʻai wale i kaʻai wale.
Akā, mai hōʻoluʻoluʻoe. E mālama i kekahi mau hoʻololi. Eia kahi ala maʻalahi e hiki iāʻoe ke hele i kahi hoʻomaka maikaʻi.
ʻO ka mea mua, eʻikeʻoe ua maʻaʻoe i kaʻai a me ka mea eʻai aiʻoe ma ia mea.
ʻO ka mea'ē aʻe, e hoʻomaʻamaʻaʻoe iāʻoe iho me kēia mahele oʻekoluʻai a meʻelua pāʻani. Ma kona papaʻaina 1,ʻaʻaiʻo Agatston i nā meaʻono, kahi hiki iāʻoe no ka meaʻai.
Ma kēia hanana, eʻai anaʻoe iʻeono manawa i kēlā lā i kēia lā. Ma muli o hoʻokahi o nā pahuhopu o South Beach kahi e palekana ai i ke koko, e hiki ke kōkua i kaʻaiʻana i nā meaʻai pinepine, ma mua o ka lōʻihi o ka wā eʻai ai a me ka lawelawe nui. No laila, e paʻi mākou i ka meaʻai hoʻokahi a hoʻokahi.
Palena'Āina Pākīpika: Māhele 1
ʻO ke kakahiaka nui ke kau aku:
- ʻO ka lawelaweʻana i ka protein, e like me nā hua, kaʻiʻo, ka topa, a me ka paʻakai
- Hoʻokahi o nā huaʻaiʻaila aiʻole wai'ōmato a waiʻona paha (e like me V-8)
- ʻO ka mea inu calorieʻole e like me ka cafe a me ke koʻi
ʻAʻohe palena i kekahi o kēia mau meaʻai keʻole ka laʻa, akā ua hāʻawiʻo Agatston i nā manaʻo nui. Inā pōloli mauʻoe, hiki iāʻoe keʻai iki aʻe. I mea eʻoluʻolu ai aʻoluʻolu paha i kaʻaina awakea, makemake pahaʻoe e aʻo i nāʻano likeʻole e kuke ai i nā hua manu , pehea e hana ai i kahi quiche a iʻole kahi topa i kālaiʻia , aʻike i nā hua liʻiliʻi .
South Beach Lunches: Māhele 1
Pono nā Lunch ma:
- ʻO kahi lawelawe o ka protein (iʻole ka palena nui e like me ka nui, akā,ʻaʻoleʻoe eʻae)
- ʻAiʻia nā hua kanu. I loko o ka puke The South Beach Diet , kokoke loa i kaʻaina awakea Palepa 1 heʻai huaʻai aiʻole e komo i nā salam.
- ʻO ka hapakolu i ka hapalua o ka hāʻawiʻana i ka bean aiʻole nā lemu
- 1 ka 2 Tablespoons o ka ulana pale
- Ka mea kanu inā makemakeʻia (hoʻomanaʻo i nā palena)
- ʻO ka inu meaʻaiʻole calorie, e like me ka wai
ʻO kahi sālani maʻamauʻo ia he koho nui loa, e like me kēiaʻano maʻamauʻo ka moaʻo Thai .
Ka Waiho o ka South Beach Dinners: Māhele 1
Pono nā Dinners e kau i kēia mau mea. ʻO kaʻoiaʻiʻo, hiki ke huiʻia a kukeʻia i kekahiʻano a maʻalea i kou makemake. Hiki iā ia ke lilo i meaʻai Mexica,'Asia, a'Ilani paha, no ka laʻana.
- ʻO kahi lawelawe o ka protein (iʻole ka palena nui e like me ka nui, akā,ʻaʻoleʻoe eʻae)
- ʻO kekahi mau huaʻai,ʻo ia hoʻi nā piʻa (legumes).
- Kahua Dairy - e nānā i ka nui o kāu i waiho ai, a hoʻonui i ka makemake - hiki paha iāʻoe ke mālama iā ia no ka meaʻai (e nānā i nā Hua Laʻa ma ka'Āpana KaiʻAkau )
- Kāpono'āponoʻia no ke kukeʻana a me ka waihoʻana i nā mea kanu - 1-2 Pāpaʻetena
- ʻO ka mea inu ponoʻole i ka calorie
No kaʻaina awakea, nāʻike loea -carbʻoi aku ma kāu punahele. Akā, no laila, e hoʻololi i nā mea i hoʻomaopopoʻia e kūpono i nā kumu hana i hāʻawiʻia ma kēiaʻai.
Ka Pākīpika Kekaikai: Wā Mahele 1
Hāʻawiʻia ka papaʻaiʻelua e ka South Beach Diet i kēlā lā i kēia lā. ʻO ka meaʻai maikaʻi heʻelua mea kanu a me kahi punaewele punahele (eʻike i kahi manaʻo nui? Eia kekahi laʻana, hiki iāʻoe ke hanaʻana i ka mīmeli me ka salame tuna, a komo i ka'ōpala i loko o ka niho pīni, a iʻole e hana i kahi hua manu pa'ū a me nā mea momona a pau āu i makemake ai. ʻO ka'ōpala kekahi mea momona maikaʻi loa, no ka mea, loaʻa iā lākou ka pūmua a me ka fiber (ka nui o ka heluʻana).
Dessert: Phase 1
ʻAʻole e like me nā'āʻai,ʻaʻole makemakeʻia ka meaʻai ma ka South Beach Diet. ʻO ka hapa nui o nā desserts ma ka Papa 1 Ma kahi o nā puke ma kaʻaoʻao hema. Eia kekahi, 75 mau calories o ke kō-ʻole "nā kānana maikaʻi" eʻaeʻia i kēlā lā i kēia lā.
Inā makemakeʻoe i nā papaʻona meaʻai kūikawā,ʻo ka South Beach Diet nā Arthur Agatston iʻelua mau pule i ka papahana Phase 1. Hiki iāʻoe ke koho i ka polokalamu o ka papaʻai meaʻai, ka papahana o ka South Beach Diet . Ma hope o kekahi mau lā ma ka Phase 1, makemake au e hoʻomakaʻoe e nānā i mua i ka Phase 2 i hiki iāʻoe ke hoʻolālā e like me ia.