Pōpō, pāpī, nā mea i kāluaʻia, a me nā mea'ē aʻe ma ka South Beach Diet
ʻO ka South Beach Diet heʻai liʻiliʻiʻano haʻahaʻaʻole likeʻole. ʻO ka hapa nuiʻaʻole e hāʻawi i nā hōkū puaʻa a iʻole nā pua liʻiliʻi ināʻaʻole, akā, heʻano like kēia meaʻai. Eia ka papa inoa o nā kīina i'āponoʻia ma kēlā me kēia me kēia o ka'Āina'Āina o South Beach.
Nā Hōʻailona a me nā Hōʻailona - South Beach Diet Phase One
Ma ka Phase One o ka South Beach Diet,ʻaʻohe mau hōʻailona a iʻole ka palaoa ma Phase One.
Eia kēia:
- Nono (e pili ana i nā muffins, nā kuki, nā pēke, pancakes, a me nā mea'ē aʻe)
- Nā kūmole (wela a me ke anu)
- Māla (rice, palaoa,ʻai, a me nā mea'ē aʻe)
- ʻO kēlā me kēia mea i hanaʻia me ka palaoa
- ʻO nā lāʻauʻai hoʻouluʻai ('īla, ka palaoa, beets, etc.
ʻO nā anuʻai a me nā momona i'āponoʻia ma ka South Beach Diet Phase Two
I ka wā o ka Phase Two, ua hoʻokuʻu houʻia nā'ōpū a me nā'ōpala piha i loko. He mea nui e hoʻonui i kēia mau mea me ka mālie a nānā no nā hāʻaiaʻole - nā hana a ke kala, me ka manaʻoʻole, a iʻole ka waiwai kaumaha.
ʻO nā meaʻai e hiki ke hoʻonuiʻia i ka papaʻelua. E hoʻomaopopo i ka "'ōhiki piha",ʻo ia hoʻi, 100% mau kānana piha. "ʻO ka palaoa palaoa" he code for "white flour" ma nā lepili. Pono e'ōlelo pono no kēlā me kēia'āpana i heluʻia.
Haʻiʻia nā mea maikaʻi - nā meaʻai, nā kālai, a me
- 1'āpana (1ʻeka) 100% ka palaoaʻai piha
- ½ liʻiliʻi aiʻole 1 'o ka 100% pahu waiʻai piha
- Crackers - 100% mau huaʻai a pauʻole me ka trans transits a ma ka liʻiliʻi o 3 grams o ke fiber i kēlā me kēiaʻawa - 1'el no ka lawelaweʻana
- Crispbread, Rye -ʻelua mau'āpana
- 1 ka mīkini kīʻaha liʻiliʻiʻole
- 1 ka'āpana'iliala liʻiliʻi piha me ka liʻiliʻi o 3 grams o ke fiber i kēlā me kēiaʻele
Nā Cereals
Pono nā kupa ma ka liʻiliʻi o 6 grams o ke fiber a emi iho ma lalo o 6 mau galani o ke kōpaʻa ma ka lawelawe - nā lawelawe manawa i kahi 8 grams o ke kō. ʻO ka oatmeal a iʻole nā meaʻala'ē aʻe paha e lohi-i kehā,ʻaʻole i nā manawa wikiwiki a me nā mea kanu.
Hoʻomoʻoleʻia nā kinai mahana i hanaʻia i nā'ōpala i hoʻomaʻemaʻeʻia, e like me ka Ula o Whea. Nā hiʻohiʻona:
- ʻO nā lālā a pau me kaʻaila hou - 1/2
- 'Ola Buds - 1/3 kapu (manawa kūpono)
- Kekahi Iwa - 1/2 kīʻaha
- Kashi, hele Lean - 1/2 kīʻaha
- ʻO Shredded Wheat - 1/2 kīʻaha
- ʻO Shredded Wheat a me Bran - 1 i
- Nā'Āina Pākehāʻo South Beach Dread Cereals (nā lawelawe ma ka pahu)
- ʻO ka Buckwheat Groats - 1/2 ago
- ʻOhiʻAla - 1/2 kapu
- Old Olowmeal Old - 1/2 cup
- ʻOhiʻAla-Cut - 1/2 kīʻaha
Kūmau Kāpala
ʻO ka hapanui o kaʻohi i ka'āponoʻia, i ka nui o ke kīʻaha he 1/2 ago. ʻO nā mea'ē aʻe he millet a me nā meaʻai a me nā hue. Hoʻokipaʻia ke kuʻikahi. ʻOiaiʻo Agatstonʻaʻole i hōʻike maopopo i konaʻanoʻo ia ka huapalapala o ka'ōpū piha,ʻo kēia ka meaʻoi loa loa, no ka mea, he kūlana kiʻekiʻeʻo ka couskous no kaʻaiʻana (ʻo ka hua'ōlelo glycemic o ka couscous'ōpiopio a pauʻole. loaʻa). Nā hiʻohiʻona o kahiʻohi'okiʻupaʻa maikaʻi loa:
- Amaranth - ½ kīʻaha no nā kīʻaha
- ʻO Barley
- Buckwheat (kasha)
- ʻO Bulgar
- ʻAhi, nā'ōmaʻa holoʻokoʻa (ulu lāʻau)
- 'Ohihi, keʻo
- Rice,'āhiu
- Rye,'ōkiko holoʻokoʻa
- Quinoa
- ʻO ka'ōpala, ka'ōmaʻa holoʻokoʻa
Pālolo, Popcorn
- 100% Pāla palaoa piha - 1 kapu i kāluaʻia, al dente
- Nā Pāʻaha Pōʻalimaʻokoʻa (e like me ka laiki iki) - 1 kapu - manawa wale nō
- Popcorn , ka makani pāpale, pāʻona - 2 mau kīʻaha
ʻO nā meaʻai hoʻomaha
Nā lawelawe a pau ½ cup
- Kaomi
- Pāle,'ōmaʻomaʻo
- ʻO ka pa'ū (kūpono)
- Rutabaga (manawa kūpono)
- ʻO kaʻuala , he hapalua
- Hoʻopili
- Yam, pila
Mālamaʻia nā Kēne a me nā Hōkū - ma nā Āpana A pau o ka'Āpana Heʻe Nalu
- ʻO kēlā me kēiaʻai i hanaʻia a maikaʻiʻole paha i ka palaoa keʻokeʻo, aiʻole i kekahi mea i hanaʻia me ka sugars o kēlāʻano kēiaʻano , e like me nā kuki, nā pōpō, nā pies
- Pāpale pasta
- Pālaʻi
- ʻOi ma kēlāʻano kēiaʻano (1 lawelawe i ka palaoa me he mea la iʻaeʻia ka "ʻaʻohe" - i kēlā me kēia 2-3 mahina)
- ʻO ka pīpī ma kēlāʻano kēiaʻano
- Parsnips
- Beets
- ʻAʻole i hoʻokomoʻia nā kuhi ma luna
- Pizza
- Kuki Līki