Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1080 Kcal.
Iyo yekuSouth Diet (aka yeSouth Beach Diet) yakagadziriswa muna 1999 neFlorida-based cardiologist Arthur Agatston. Chiremba akakurudzirwa nechishuwo chake chekubatsira varwere kuonda, nekuti, sezvamunoziva, huremu hwemuviri hwakawandisa hunogadzira mutoro wakawedzera pasuru yemoyo. Iko kusarudzika kwekudya kwekumaodzanyemba hakusi kuderera kwakapinza mukarori yekudyiwa, asi mukugadzirisa kweyero yemakabohydrate, mapuroteni nemafuta.
Maodzanyemba ekudya zvinodiwa
Arthur Agatston anokurudzira kutanga kwezvose kubvisa makhahydrates anokuvadza kubva mukudya, ayo anokurumidza kugadziriswa nemuviri uye anobatsira pakuyerera kweglucose yakawandisa muropa. Zvigadzirwa zvakanatswa, shuga uye zvese zvigadzirwa zvine zvirimo, zvakabikwa zvakabikwa neupfu chena zvisingaite svika pano. Zvokudya zvisina kunaka zvinofanira kutsiviwa nezvokudya zvakapfuma mumacarbohydrates akanaka, kunyanya, zviyo, miriwo, uye nyemba.
Munyori wenyanzvi anokoka kuti aite maitiro akafanana nemafuta. Mafuta emhuka uye mafuta anotapira anokuvadza. Nekudaro, isu tinoramba kubva kubota, majarini, bhekoni uye mafuta emafuta, sauces dzakasiyana siyana, mayonnaise, ketchup. Uye isu tinodhirowa iyo polyunsaturated mafuta anodikanwa kune muviri kubva kuhove nemafuta emiriwo.
Maitiro ekumaodzanyemba akapatsanurwa muzvikamu zvitatu.
Chikamu chekutanga kudya kune chinangwa che "kuchinja" muviri kubva kune zvinokuvadza kune zvinobatsira. Need now ramba kubva:
- mafuta nyama;
- yakakwira mafuta chizi;
- shuga, maswiti akasiyana siyana ezvitoro;
- zvese zveupfu uye confectionery zvigadzirwa;
- mupunga;
- mbatatisi;
- karoti;
- chibage;
- chero michero, michero uye majusi akasvinwa maari;
- mukaka;
- yogati;
- zvinwiwa zvinodhaka.
Gadzira chikafu chikamu chekutanga chinodiwa ku:
- nyama isina mafuta isina ganda (inonyanya kubatsira kudya zvipuka zvehuku);
- hove uye hove;
- girinhi;
- howa;
- isiri-starchy yemiriwo zvigadzirwa (magaka, eggplants, legumes, kabichi, turnips, tomate);
- yakaderera-mafuta kottage chizi uye yakaderera-mafuta yakaoma chizi.
Iwe unogona zvakare kudya shoma shoma nzungu. Uye madhishi anofanirwa kurungwa nemafuta emuriwo (kunyanya mafuta omuorivhi), ayo asina kurapwa kupisa.
Zvinokurudzirwa kuronga kudya shanu - katatu chikafu chikuru uye zvidiki zvidiki zviviri. Kana iwe uine nzara mushure mekudya kwemanheru, usazvitambudze uye utore huwandu hushoma hwechikafu chinotenderwa (asi kwete usati warara). Iyo chaiyo huwandu hwechikafu chakadyiwa hachiratidzwe, teerera kumuviri wako. Edza kudya nenzira inogutsa nzara, asi usanyanya kudya. Chikamu chekutanga chinogona kutora kusvika kumavhiki maviri, kuonda pairi makirogiramu 5-3.
Chikamu chechipiri Kudya kwekumaodzanyemba kunogara kusvika iwe wasvika pahuremu hwako hwaunoda, asi Arthur Agatston anokurudzira kuomerera pakudya kwakadaro kwemwedzi isingapfuuri miviri. Kana huremu hwamira kuderera, saka, sezvingabvira, muviri wasvika pakureba mashoma mashoma panguva ino. Wobva waenderera kuchikamu chinotevera - uchibatanidza mhedzisiro. Uye kana iwe uchida kudzikira huremu hwakawanda, unogona kudzokera kuhunyanzvi gare gare.
Saka, muchikamu chechipiri, unogona kudya zvine mwero zvikafu zvese zvaimborambidzwa. Izvo chete zvakakosha kudzikamisa kuvapo kwemasiwiti, shuga, confectionery, mupunga chena, mbatatisi, michero ine starchy uye muto kubva kwavari mukudya zvakanyanya sezvinobvira. Kubva pane zvigadzirwa zvaimbova zvisingadiwi, zvino unogona kudya: michero isina shuga uye michero, mukaka, yogati isina chinhu, kefir ine mashoma emafuta emukati, mupunga (yakanaka shava), buckwheat, oatmeal, bhari, rima chingwa, pasta kubva durum gorosi. Kana iwe uchida kunwa doro, inwa imwe yakaoma waini tsvuku. Iwe unogona zvakare kuzvipuruzira iwe pachako nechidimbu chechokoreti yakasviba (edza kusarudza imwe ine cocoa yeinenge 70%) uye kapu yekoko. Zviri nani kunwa zvihwitsi mangwanani kana, mumatambudziko akanyanya, panguva yekudya kwemasikati. Asi nheyo yezvokudya, kana iwe uchida kuderedza uremu nekukurumidza, inofanira kunge yakagadzirwa nemishonga inokurudzirwa kwechikamu chekutanga chekudya. Ndivo vachiri muchikafu chekutanga.
Chikamu chechitatu inotidzosera kune yakajairwa nzira yehupenyu uye inochengetedza hutsva huremu. Iko hakuna mirau yakajeka yekudya maitiro pano. Asi, hongu, kana iwe usiri kuda kutarisana nemapondo akarasika zvakare, iwe unofanirwa kupinza mumafuta akaipa uye makabhohaidhiretsi zvishoma sezvinobvira. Iwo iwo musimboti misimboti uri kudzivisa kunyanyisa uye kwete kunwa (kunyanya nguva pfupi usati warara).
Phase 1
Kamangwanani Girazi remuto wemadomasi; tii kana kofi.
Snack: chimedu chemafuta mashoma chizi.
Kwekudya kwemasikati: saradhi ye tuna, yakakanyiwa mumuto wayo, matomatisi uye bhinzi yakasvibirira, yakarungwa nemafuta emuorivhi.
Masikati tudyo: mashoma ematafura epasi-mafuta cottage chizi.
Kudya kwemanheru: yakabikwa steak; steamed broccoli; yakakangwa kana kubikwa nechizi uye basil muto.
Phase 2
Kudya kwemangwanani: oatmeal pamusoro pemvura; mashiringi mashoma muchokoreti glaze; kapu yetii kana kofi.
Snack: yakaoma-yakabikwa huku zai.
Kwekudya kwemasikati: saradhi yehuku yakabikwa yakabikwa, matomatisi, lettuce uye basil ine madonhwe mashoma emafuta emiriwo.
Masikati snack: peya uye chimedu cheakaderera-mafuta chizi.
Kudya kwemanheru: yakabikwa salmon fillet nesipinashi; stew yemiriwo; chitsama chemashiribheri matsva.
Phase 3
Kudya kwemangwanani: oatmeal cookies; hafu yemuzambiringa; kapu yetii kana kofi.
Kwekudya kwemasikati: sangweji (shandisa chingwa chakazara, nyama yemombe yakasviba, tomato, hanyanisi, lettuce).
Kudya kwemanheru: saradhi nyowani yemuriwo kana svutugadzike yemuriwo; chidimbu chezamu rakabikwa yehuku; peach kana maapurikoti mashoma; girazi remafuta ane yogati isina ekuwedzera.
Contraindications kune yekumaodzanyemba chikafu
- Iyo yekumaodzanyemba nzira haina yakasarudzika inorambidza maererano nekuteerera kwayo. Iwe haugone kugara pairi chete kune vakadzi vane nhumbu uye vanoyamwisa, zvisinei, kwavari chero chikafu chinorambidzwa.
- Iwe unofanirwa kuve wakangwarira kana uchigadzira chikafu uye pamberi pechirwere chisingaperi, kunyanya padanho rakakomba.
Kubatsirwa kweSouth Diet
- Iyo yekuSouth Diet inozivikanwa uye inogamuchirwa zvakanaka nekushanda kwayo. Kazhinji, mushure mechikamu chekutanga chehunyanzvi, munhu akafutisa anorasikirwa ne3-7 kg. Muchikamu chechipiri, inopukunyuka, paavhareji, 2-3 kg pavhiki.
- Kuteerana nemitemo yekudya iyi, sekureva kwavanachiremba vazhinji nevanoona nezvehutano, kune hutano hwakanaka. Iyo shuga yeropa yakajairwa, kutsauka uko kunozivikanwa kutungamira kumatambudziko mazhinji, kusanganisira kufutisa.
- Inoderedza njodzi yekusangana nechirwere chemoyo nekuderedza mafuta emhuka mukudya. Miriwo yemafuta (kunyanya maorivhi, walnut mafuta) ine maitiro akanaka pane hutano hwese hwemunhu uye mamiriro emuviri.
- Kudya kwakarongedzerwa, tichienzanisa nemamwe mapurogiramu akawanda ekudya, kunoenderana uye kugutsa zvakakwana. Hazvigoneki kuti uchafanirwa kutambura nenzara colic, kunzwa kushaya simba, kuneta uye zvimwe "zvinofadza" zvekudya zvakaomarara.
Kukanganisa kwekudya kwekumaodzanyemba
- Kuteerera nechikamu chekutanga chekudya chekumaodzanyemba kunowanzooma. Dzimwe nguva ganda rakaoma, nyota yakasimba, kuravira kwesimbi mumuromo kunogona kuonekwa pairi, nokuti nekuda kwehuwandu hwezvigadzirwa zveprotein muzvokudya, mutoro uri pachiropa uye itsvo unowedzera.
- Semutemo, nekuchinja kune chikamu chechipiri, izvi zviratidzo zvinomira. Kana kunyangwe muchikamu chechipiri iwe uchinzwa zvimwe zvisingafadzi maitiro anoitika mumuviri, rega kudya, zvikasadaro unogona kukuvadza zvakanyanya hutano hwako.
- Zvinogona zvakare kuve zvakaoma kurarama kwevhiki mbiri pasina fiber yakakwana pane menyu.
Kudzoreredza chikafu chekumaodzanyemba
Kana iwe uchida kudzikira huremu zvakanyanya, kana iwe uchinzwa zvakanaka, unogona kudzokera kuchikamu chekutanga chekudya kwekumaodzanyemba chero paunoda.