Ho hlophisa lebelo la lik'habohaedreite bakeng sa 'mele oa hau
U qalile Lijo tsa South Beach 'me u qala ho nahana pele ho Phase ea Bobeli. Ho hotle ho letela le ho itokisetsa hobane Phase ea Bobeli e le ea bohlokoa ho feta Phase ea Pele. Libeke tse peli tse qalang ho South Beach, o ja lethathamong la lijo, mme ho joalo. Ka mor'a mohato oa pele , ke nako ea ho qala ho ikhethela ho ja lijo tsa 'mele le litakatso tsa hau.
Pakane ea Phase ea Bobeli ea Lijo Tsa South Beach ke ho fumana boemo bo nepahetseng ba carb bakeng sa hau . Sena se etsoa ka ho fokotsa butle-butle tse ling tse nang le limatlafatsi tse phahameng, tse nang le matla a mangata a phahameng, lik'habohaedreite tse tlase tsa glycemic lijong tsa hau. Ke bokae le hore na ke mefuta efe e tla fapana pakeng tsa batho.
Ke habohlokoa haholo ho ela hloko likarabo tsa 'mele oa hau ho eketsa li- carbs . Haeba lijo li beha litakatso kapa boima bo boima, khutlela morao 'me u leke ntho e nyenyane ea glycemic. Haeba u ikutloa u le mahlahahlaha kapa u fokotseha ka matla, sefate. Nakong ea mohato ona, ho lahleheloa ke boima ba 'mele bo tla lieha ho ba boima ba lik'hilograma tse peli ka beke, kahoo u lule u hopola sena.
Karolo ea Bobeli: Beke ea Pele
Morero oa bekeng ea pele ea Phase ea Bobeli ke ho eketsa lijo tse ling tsa lik'habohaedreite letsatsi le leng le le leng, ho leka ho bona kamoo u ikutloang kateng. Menyetla ea hore lijo tsena tsa pele li ke ke tsa senyeha.
Lijo li lokela ho ba eng? Hangata, ke ho sebeletsa ho tsoa lethathamong la tholoana le amohelehang kapa ho sebelisoa ha starch e tlaase ea glycemic.
Dr. Arthur Agatston, moetsi oa South Beach Diet, o khothaletsa hore haeba o khetha litholoana ho ba le lijo tsa motšehare kapa tsa lijo tsa motšehare. O nahana hore litholoana tsa lijo tsa hoseng li ka 'na tsa etsa hore ba lakatse.
Haeba o khetha lijo-thollo tse amohelehang , o buella fiber e phahameng, tlaase ea carb e kang Fiber One, All Bran le fiber e eketsehileng, kapa oatmeal e phehiloeng butle-butle (eseng hang-hang).
Haeba u ntse u e-ja lijo tsa hoseng, etsa bonnete ba hore o kenyelletsa liprotheine tse ling hape.
Karolo ea Bobeli: Beke ea Bobeli
Bekeng ea bobeli, u tla eketsa tšebeletso ea bobeli ea lijo tsa lik'habohaedreite letsatsi le letsatsi, joalo ka holimo. Seo se bolela hore u tla ja tholoana e le 'ngoe feela le lijo tse ling tse nang le matla a mangata letsatsi le leng le le leng bekeng ena, ho phaella ho lijo tse ling tsohle.
Ntle le mekhahlelo e mengata le litholoana, lethathamo lena le fetotsoe hanyenyane bakeng sa Khaolo ea Bobeli:
- Lihlahisoa tsa Mafura
- Litloaelo tse monate
- Linaoa le Likokoana-hloko tse ling
- Lijo
- Lijo tsohle tsa South Beach Diet Food Lists
Karolo ea Bobeli: Beke ea Boraro
Nakong ea beke ea boraro, u tla eketsa lijo tsa lik'habohaedreite letsatsi le leng le le leng haeba u ka li mamella ntle le phaello kapa litakatso. Hape e ka 'na eaba ke khopolo e ntle ea ho bua ka bohobe boemong bona.
Lijo tse lekiloeng bakeng sa likhahla tsa glycemic li fapane haholo ho ea ka mokhoa oa bohobe le hore na lijo-thollo li fokotsehile hakae. Bohobe bo bongata, ho kopanyelletsa le bo entsoeng ka lihlahisoa tse feletseng, bo phahame holim'a letšoao la glycemic , ho pota-pota ka tlaase ho lilemo tse 70. Bohobe bo bongata, haholo-holo tseo lithollo li leng mobung haholo (ho fihlela u ka bona likaroloana tsa lijo-thollo ka bohobe) li batla li le tlaase haholo, empa sena hase se tloaelehileng.
Batla bohobe bonyane ligrama tse 3 tsa fiber ka nako ea bohobe- bohobe bo entsoeng ka ho khetheha hore e be bo-carb bo fokolang hangata bo na le fiber e ngata le e tlaase.
Haeba bohobe ke bothata ho uena, hona joale kapa hamorao, khetha lijo-thollo tse sa hlahisoang ke phofo, tse kang raese e sootho, 'me u bone hore na u mamelletsa.
Karolo ea Bobeli: Beke ea Bone
Eketsa hape lijo tse ling tsa lik'habohaedreite. Hona joale, mohlomong u ntse u atamela moeli oa lik'habohaedreite u ka ja 'me ua tsoela pele ho theola' mele 'me batho ba bang ba tla feta moeli oo. Sheba ka hloko bakeng sa lipontšo tsa litakatso tsa carb .
Karolo ea Bobeli: Beke ea Bohlano
Haeba u ka khona ho sebetsana le eona, eketsa hape tšebeletso ea lik'habohaedreite. Hona joale, menyetla ea hau e lokela ho shebahala joaloka Phase e le 'ngoe ea lijo , empa ka ho eketsoa ha litholoana tse peli kapa tse tharo ho litholoana tse ling, lichelete kapa lijo-thollo le lebese.
Lijo tsa motšehare le lijo tsa motšehare li lokela ho ba le likopi tse 2 tsa meroho hammoho le ho sebelisoa ha protheine.
Karolo ea Bobeli: Beke ea Botšelela
Haeba u ntse u khona ho eketsa lik'habohaedreite, o tla ja lijo tse tharo tsa litholoana le mararo a mararo kapa a mararo. Haeba sena ke lik'habohaedreite tse ngata haholo, leka ho kenya meroho e mengata e seng ea starchy.
Hona joale, u fetotse ka ho feletseng Phaposing ea Bobeli ea Lijo Tsa South Beach. Ena ke tsela eo u lokelang ho e ja ho fihlela u fihla boima ba ' mele ' me u itokiselitse Phase ea Boraro .
Lentsoe le Tsoang ho
Le hoja South Beach Diet ke lenaneo la ho ja, ke habohlokoa ho le fetola 'meleng oa hao le lipakane tsa tahlehelo ea boima ha u ntse u tsoela pele. Lula u ela hloko kamoo 'mele oa hau o sebetsang kateng le lik'habohaedreite tse ling tse eketsehileng e le hore u tsebe hore na u khaotse ho phaella ka ho eketsehileng. Ka ho phehella, u tla fallela Phallong ea Boraro 'me u ikutloe u le motle.