Lijo, pasta, thepa e besitsoeng, joalo-joalo Lijong tsa South Beach
Lijo tsa South Beach ke lijo tse fokolang tsa carb tse kang tse ling. Boholo ha bo lumelle ho fokotsa lijo kapa lijo-thollo ha ho joalo, empa lijo tsena li fapane. Mona ke lenane la lijo-thollo tse amohelehang karolong e 'ngoe le e' ngoe ea Lijo tsa South Beach.
Lethathamo la linonyana le la lijo-thollo - Phase ea phepo ea South Beach e le 'ngoe
Karolong e 'ngoe ea Lijo tsa South Beach, ha ho na lijo kapa lipeo ho Sepheo sa Pele.
Sena se akarelletsa:
- Bohobe (ho akarelletsa li-muffins, biscuits, bagels, pancake, joalo-joalo)
- Limere (tse chesang kapa tse batang)
- Lihlahisoa (raese, koro, oats, joalo-joalo)
- Ntho e entsoeng ka phofo
- Meroho e tsitsitseng (litapole, poone, beet, joalo-joalo
Li-Starches tse amohelehang le tsa lijo-thollo tse peli Phapong ea Bobeli ea South Diet
Nakong ea Khaolo ea Bobeli, likhahla tse ling tsa 'mele le limela kaofela li khutlisetsoa ka hare butle-butle. Ke habohlokoa haholo ho eketsa lijo tsena butle-butle le ho sheba liketso tse mpe-litakatso tsa carb, ho se utloe hantle, kapa ho fumana boima ba' mele.
Lijo Tse ka Eketsoang Karolong ea Bobeli. Hlokomela hore "lijo tsohle" li bolela lithollo tse 100%. "Phorofo ea koro" ke khoutu ea "phofo e tšoeu" ka mabitso. E tlameha ho bolela BOLELE bakeng sa lijo-thollo tse ling tse thathamisitsoeng.
Lisebelisoa Tse Hlileng - Bohobe, Mahlakuli, joalo-joalo.
- Sekhahla se le seng (1 oz) 100% lijo tsohle tsa lijo-thollo
- ½ e nyenyane kapa o 1 oz ea 100% e tletseng lijo-thollo tsa lijo-thollo
- Bakhanni - 100% lijo-thollo tse se nang li-trans fatse le bonyane ligrama tse 3 tsa fiber ka ounce - 1 oz
- Mokotlolo, Rye - likotoana tse peli
- 1 e nyane e tsoekere e sa tsoekere
- 1 e nyenyane ea tortilla ea lijo-thollo le bonyane ligrama tse 3 tsa fiber ka 'ngoe
Lijoana
Lijoana li lokela ho ba le bonyane ligrama tse 6 tsa fiber le tse ka tlase ho ligrama tse 6 tsa tsoekere ka ts'ebeliso - ka linako tse ling ho sebelisoa ligrama tse 8 tsa tsoekere. Li-oatmeal kapa lijo-thollo tse ling tse chesang li lokela ho pheha butle, 'me li se ke tsa pheha ka potlako kapa ka potlako.
Lijo tse chesang tse entsoeng ka lijo-thollo tse hloekisitsoeng, tse kang Cream Wheat, ha lia lumelloa. Mehlala:
- All Bran e nang le Fiber e eketsehileng- 1/2 senoelo
- Bran Buds - 1/3 senoelo (ka linako tse ling)
- Fiber One - 1/2 senoelo
- Kashi, Tsamaea Lean - 1/2 senoelo
- Koro e jetsoeng - 1/2 senoelo
- Koro e jetsoeng le lekala - 1 oz
- Limela tsa lijo tsa South Beach tse ling (liketsoana ka lebokoseng)
- Lijo tsa Buckwheat - 1/2 senoelo
- Lekala la Oat - 1/2 senoelo
- Old Fashioned Oatmeal - 1/2 senoelo
- Li-Oats-Cut Cut - 1/2 senoelo
Lijo tse phehiloeng
Boholo ba lijo tse phehiloeng li amoheleha, ka boholo ba 1/2 senoelo. Likhetho ke li-millet le poone kapa li-grits. Motsoala o amoheleha. Le hoja Agatston a sa bolelle ka ho hlaka hore o bolela lijo-thollo tsa lijo-thollo tse feletseng, sena se bonahala eka ke tsela e ntle ka ho fetisisa, kaha mokoloko o tloaelehileng o na le phaello e phahameng ea glycemic 'me e ka bonahala e le khahlanong le motheo oa Agatston oa ho ja (mofuta oa glycemic oa couscous eohle ea lijo-thollo ha o e fumaneha). Mehlala ea lijo tse amohelehang tse phehiloeng:
- Amaranth - ½ senoelo sa lijo tsohle
- Harese, e betliloeng
- Buckwheat (kasha)
- Bulgar
- Li-oats, li-kernel tse ngata (li-groats)
- Lero, le sootho
- Lero, le hlaha
- Rye, kernel eohle
- Quinoa
- Koro, kernel eohle
Paseka, Popcorn
- 100% Pasta eohle ea koro - 1 senoelo pheha, al dente
- E 'ngoe ea Palesa eohle ea thollo (mohlala, raese e sootho) - 1 senoelo - ka linako tse ling feela
- Popcorn , moea o pota-pota, e hlakileng - likopi tse 2
Meroho e tsitsitseng
Litšebeletso Tsohle ½ senoelo
- Lihoete
- Lierekisi, tse tala
- Mokopu (ka linako tse ling)
- Rutabaga (ka linako tse ling)
- Litapole tse monate , li-cubed
- Turnip
- Li-cubed
Lihlahisoa le Litlhapi Tse Lokelang ho Qojoa - Lihlopha Tsohle Tsa Lijo Tsa South Beach
- Lijo leha e le life tse entsoeng ka karolo e 'ngoe kapa ka ho feletseng ka phofo e tšoeu, kapa tse ling tse monate tse entsoeng ka tsoekere ea mofuta leha e le ofe , ka mohlala, cookie, mahobe, liphae
- Pasta e tšoeu
- Raese e tšoeu
- Semela ka mokhoa ofe kapa ofe (1 ho sebeletsa poone e le meroho e lumelloa "ka seoelo" - likhoeli tse ling le tse ling tse 2-3)
- Litapole ka mofuta ofe kapa ofe
- Parsnips
- Li-beet
- Lijoana ha li kenyelletsoe ka holimo
- Pizza
- Rice Cakes