Cov qhob cij, pasta, khoom noj khoom haus, thiab lwm yam. Nyob rau sab qab teb puam noj
Sab qab teb puam dais yog noj tsawg-carb noj zoo li tsis muaj lwm yam. Feem ntau tsis pub nchos los yog nplej me ntsis yog tias txhua qhov, tab sis kev noj haus no txawv. Ntawm no yog daim ntawv teev cov khoom nplej uas tau pom zoo ntawm txhua theem ntawm South Beach noj zaub mov.
Tshaj Tawm thiab Npleem daim Grain - South Beach Diet Phase Ib
Hauv Ib Qho Qab Zej Zog Hauv Kev Noj Qab Haus Hiav Txwv, tsis muaj cov hmoov txhuv nplej siab los yog nplej ntawm tag nrho hauv Phase Ib.
Qhov no suav nrog:
- Cov qhob cij (xws li ncuav muffins, biscuits, bagels, pancakes, etc)
- Cereals (kub lossis txias)
- Nplej (txhuv, nplej, txhwb, lwm yam)
- Txhua yam ua nrog hmoov
- Starchy zaub (qos yaj ywm, pob kws, beets, lwm yam
Cov Tshaj Tawm Tsiaj thiab Cov Nplej Txiav Noj Hauv South Beach Noj Ncauj Nyab Qib Ob
Thaum Lub Sij Hawm Ob, qee cov nplej thiab cov nplej tseem maj mam phaj rov qab. Nws tseem ceeb heev uas yuav tau ntxiv cov khoom noj no maj mam thiab saib xyuas cov kev tsis zoo - kev nyuaj carb, tsis xav zoo, lossis hnyav nce.
Cov Khoom Noj Uas Tau Ntxiv Tau Ntxiv rau Lub Sij Hawm Ob. Nco ntsoov tias "whole grains" txhais tau tias 100% tseem grain. "Hom hmoov nplej" yog txoj cai rau "hmoov nplej dawb" rau cov ntawv lo. Nws yuav tsum hais tias tag nrho cov qoob loo uas teev rau hauv.
Cov khoom ci ci - Cov qhob cij, Crackers, etc.
- 1 thooj (1 oz) 100% tag nrho cov khob cij
- ½ me me lossis 1 ooj ntawm 100% phaj npab tag nrho
- Crackers - 100% tag nrho cov qoob loo uas tsis muaj cov roj ntsha thiab tsawg kawg 3 gram ntawm cov fibers ib zaug - 1 oz rau ib pluag noj twg
- Crispbread, Rye - 2 pieces
- 1 me me ua hom tsis muaj suab thaj dawb muffin
- 1 daim nplaum ci me me muaj tsawg kawg yog 3 gram ntawm fiber ntau ib ounce
Cereals
Cov Cereal yuav tsum muaj tsawg kawg yog 6 grams fiber thiab tsawg dua 6 grams qab zib rau ib pluag noj twg - tej zaum yog mus txog 8 grams qab zib. Oatmeal los yog lwm yam kub hnoos qoob loo yuav tsum qeeb-siav, thiab tsis ntev los yog ceev-ua noj hom.
Cov kub uas ua los ntawm cov txiv hmab txiv ntoo uas kub hnyiab, xws li Cov Tshuaj Nplaum, tsis pub. Piv txwv:
- Txhua Bran nrog Ntxiv Fiber- 1/2 khob
- Quaj ntses - 1/3 khob (nyob txwm)
- Fiber Ib - 1/2 khob
- Kashi, Mus Ntsia - 1/2 khob
- Shredded Nplej - 1/2 khob
- Cov hmoov nplej thiab cov xuas phom - 1 oz
- Sab Qab Teb Puam Nqaij Qoob (Cov Pluag Rau Lub Thawv)
- Nqaij Txiav - 1/2 khob
- Oat Bran - 1/2 khob
- Laus Fashioned Oatmeal - 1/2 khob
- Steel-Cut Oats - 1/2 khob
Siav Grains
Cov txiv hmab txiv ntoo feem ntau siav yog tau, xam muaj qhov loj me me ntawm 1/2 khob. Tsuas yog cov millet thiab cornmeal los yog grits. Couscous yog qhov siv tau. Txawm hais tias Agatston tsis tau hais meej meej tias nws tseem yog qhov hnyav, qhov no zoo li yog qhov zoo tshaj plaws txoj hauv kev, raws li kev couscous muaj lub siab qhia tau hais tias muaj glycemic thiab yuav zoo li yuav tiv thaiv mus rau Agatston lub hauv paus rau kev noj haus (lub glycemic index of whole grain couscous is not muaj). Piv txwv ntawm cov khoom siv tau:
- Amaranth - ½ khob rau tag nrho cov nplej
- Barley, pearled
- Buckwheat (kasha)
- Bulgar
- Oats, tag nrho ntsiav (groats)
- Mov, xim av
- Mov, qus
- Rye, tag nrho cov ntsiav
- Quinoa
- Nplej, tag nrho cov ntsiav
Pasta, Paj Kws
- 100% Cov nplej hnav hom nplej - 1 khob ua noj, al dente
- Lwm Cov Hniav Nplej Tag Nrho (piv txwv li xim av) - 1 khob - tsuas yog me ntsis xwb
- Paj kws , cua pob, dawb - 2 khob
Starchy Zaub
Txhua Qhov Kev Pab ½ khob
- Carrots
- Peas, ntsuab
- Taub dag (nyob hauv siab)
- Rutabaga (yog nyob)
- Sweet qos , cubed
- Turnip
- Yam, cubed
Cov Nroj Tsuag thiab Tshaj Tawm Tsiaj Txhob Tsis Tau - nyob rau hauv Tag Nrho Cov Phem hauv Qab Zaum Sab Qab Teb
- Cov zaub mov ua ib nrab los yog tag nrog cov hmoov nplej dawb, los yog tej yam ci zoo ua nrog suab thaj ntawm txhua yam , piv txwv li, ncuav qab zib, khoom qab zib, pies
- Dawb pasta
- Dawb mov
- Pob kws nyob rau hauv ib daim ntawv (1 noj pob kws li ib cov zaub pub "tsis tshua muaj" - txhua txhua 2-3 lub hlis)
- Qos yaj ywm nyob rau hauv ib daim ntawv
- Parsnips
- Beets
- Cereals tsis suav saud
- Pizza
- Mov Nplej