Ke hoʻopili nei i ke kiʻekiʻe o ka Carbohydrate no kou Kino
Ua hoʻomakaʻoe i ka South Beach Diet a ke hoʻomaka nei e noʻonoʻo i mua i ka Phase Two. He maikaʻi ia e nānā i mua a hoʻomākaukauʻoe iāʻoe iho no ka meaʻo ka Phase Two he meaʻoi aku kaʻoi aku ma mua o ka Phase One. I nā puleʻelua ma South Beach,ʻaiʻoe i ka papa inoa o nā meaʻai, aʻo ia nō. Ma hope o ka papa mua , ua hiki i ka manawa e hoʻomaka ai i ka hoʻohālikeʻana i kaʻai no kou kino a me kaʻono.
ʻO ka pahuhopu o ka Phase Two o ka South Beach Diet,ʻo ia keʻimi i ke kūmole kapona kūpono noʻoe . Hoʻomaʻiʻia kēia ma ka hoʻouka houʻana i kekahi mau kumuhana waiwai kiʻekiʻe, ke kiʻekiʻe o nā fiber, ke kīʻaha glucorate haʻahaʻa i kāuʻai. Pehea ka nui a me nāʻano likeʻole i waena o nā kānaka.
He mea nui i ka nānāʻana i nā hopena o kou kino e hoʻohui i nā'ōpoki . Inā hōʻailona kahi meaʻai i ka makemake a me ka waiwai waiwai, e hoʻi hou a ho'āʻo i kahi mea liʻiliʻi loa. Inā makemakeʻoe e pale i ke poʻo a iʻole i lalo i ka ikehu, haʻi. I loko o kēia māhele, e lohi ke kaumaha o ka kaumaha i hoʻokahi iʻelua paona i kēlā me kēia pule, no laila e hoʻomanaʻo i kēia i loko.
Māhele Lua: Kikikahi
ʻO ka papahana o ka hebedoma mua o Phase Two kahi e hāʻawi ai i kahi lawelawe o ka meaʻai i ka meaʻai i kēlā me kēia lā, e ho'āʻo eʻike i kouʻano. ʻO nā manawa hikiʻole kēia pilikia mua loa i ka pilikia.
He aha ka mea e pono ai kaʻai? ʻO ka mea maʻamau, he hana ia mai ka papa inoa huahua i'āponoʻia a iʻole he lawelaweʻana i ka mākia glycemic haʻahaʻa.
ʻO Kauka Arthur Agatston, ka mea nāna i hoʻokumu i ka'Āpanaʻo Beach Beach, ke'ōlelo nei inā kohoʻoe i ka hua i kaʻaina awakea a i kaʻaina awakea paha. Manaʻoʻo iaʻo ka hua i kaʻaina kakahiaka e hoʻonāukiuki i nā makemake.
Inā kohoʻoe i ka palaoaʻokoʻa i'āponoʻia ,'ōleloʻo ia i kahi kiʻekiʻe nui, kaʻaila liʻiliʻi e like me ka Fiber One, All Bran me ka hua'ē aʻe, aiʻole ka oatmeal i kīkī (ʻaʻole koke).
Ināʻoe eʻai nei i kaʻaina kakahiaka, e hoʻomanaʻo ponoʻoe e komo pū kekahi pūmua.
Māheleʻelua: Heʻelua pule
I ka puleʻelua, e hoʻonuiʻoe i kahiʻelua o ka lawelawe o kaʻai kai me ka waiā , e like me ka mea i luna. ʻO ia keʻano eʻai anaʻoe i kekahi meaʻai huaʻai a me ka lawelaweʻana i kahi meaʻaiʻeleʻele kiʻekiʻe i kēlā me kēia lā i kēia hebedoma, ma waho o nā meaʻai'ē aʻe.
Ma waho aʻe o nā huaʻaina a me nā huaʻai, ua hoʻololi ikiʻia kēia mau papa no ka Phase Two:
- Nā Mea Laʻa Lapaʻa
- ʻO nā mea maikaʻi
- Nā Paʻa a me nā Legumes
- Nā mea inu
- Pau nāʻaoʻaoʻo South Beach Diet Food
Māheleʻelua: Hebedomaʻekolu
I loko o ka hebedomaʻekolu, e hōʻano houʻoe i ka lawelaweʻana i ka meaʻai momona i kēlā lā kēia lā inā hiki iāʻoe keʻaeʻole me ka loaʻaʻole o ka waiwai a me ka makemake. He mea maikaʻi paha e kamaʻilio iki i kahi berena ma kēia wahi.
ʻO nā pānaʻi i ho'āʻoʻia no ka hua'ōlelo glycemic e like me keʻano o ka meaʻai a me ka maikaʻi o ka palaoa. ʻO ka nui o ka berena, me nā mea i hanaʻia mai nā'ōpū piha, ua kiʻekiʻe ma luna o ka index glycemic , e hoʻopuni ana i nā makahiki he 70. ʻO kekahi meaʻai,ʻo kahi paha kahi iʻikeʻoleʻia ai kaʻohi (kahi hiki keʻike i nā'āpana o ka'ōpū i loko o ka berena) heʻano liʻiliʻi loa ia, akā,ʻaʻole kēia keʻano maʻamau.
E nānā i ka berena me ka liʻiliʻi o 3 grams o ke fiber ma o kēlā me kēia lawelawe -ʻo ka palaoa i hoʻohuiʻia i keʻano haʻahaʻa- ʻoi aku ka nui o ka fiber a emiʻole ka mākiko.
Inā he pilikia ka meaʻai iāʻoe, i kēia manawa aiʻole ma hope aku, e koho i kahi palaoa i hanaʻoleʻia i loko o ka palaoa, e like me ka laikiʻeleʻele, aʻikeʻoe ināʻoe eʻae maikaʻi.
Māheleʻelua: Hebedoma Hāmā
E hoʻonui i kahi lawelawe o ka meaʻai momona. I kēia manawa, hiki paha iāʻoe ke hoʻokokoke i ka palena o ka waiʻahu kai āu eʻai ai a hoʻomau i ka lilo o ka kaumaha a hala kekahi mau palena. E makaʻala pono no nā hōʻailona o ka crab cravings .
Māheleʻelua:ʻEhiku Makalima
Inā hiki iāʻoe ke lawelawe i kēia mea, e hoʻonui i kahi hana'ē aʻe o ka waiʻaleʻa. I kēia manawa, pono kou mau menus e like me ka Phase One Meals , akā me ka hoʻohuiʻana oʻelua aʻekolu paha mau hua o kēlā me kēia hua, nā mea hōʻailona a me nā pua, a me ka waiu.
ʻO kaʻaina awakea a me kaʻaina awakea, heʻelua punaʻai huaʻai i loko o kēlā me kēia mea me kahi pilina.
Māheleʻelua: Hebedoma
Inā hiki iāʻoe ke hoʻohui i ka hauʻahu, eʻai anaʻoe iʻekolu mau hua o ka hua a meʻekolu mauʻano o ka palaoa a me nā hōʻailona. Inā nui ka carbohydrate, e hoʻololi i nā non-starchy huaʻakai.
I kēia manawa, ua hoʻololi houʻoe i ka Phase Two o ka South Beach Diet. ʻO kēia ke ala e pono aiʻoe eʻai a hiki i kou pale i kāu pahu hopu a ua makaukau no ka Phase Three .
ʻO kahi hua'ōlelo mai
ʻOiai he papaʻai meaʻai ka South Beach Diet, he mea nui ia e hoʻololi i kāu mau pahuhopu koʻikoʻi a me kou kaumaha. E hoʻomanaʻo i keʻano o kāu kino e hoʻopili ai i kēlā me kēiaʻoihana kaʻapona iʻole e hoʻomau i ka hoʻohuiʻana. Me ke ahonui, e neʻe anaʻoe i ka Papa Hanaʻekolu a e huhū nui.