dsb
23.07.04, 11:17
A tutaj wkleję kilka nowych zasad dotyczących diety, wprowadzonych jakiś czas
temu (trochę różnią się od danych zawartych w książce).
Narazie po angielsku.
Jak znajdę dłuższą chwile, to przetłumaczę
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South Beach Diet Updates
The South Beach Diet (SBD) continues to evolve as new nutritional studies and
information come out. Recently, the results of new studies have shown that
some of the "foods to avoid" may not be as bad for us as the original studies
on glycemic index demonstrated. There are also some new, exciting studies
about the role calcium plays in weight loss. The end result is that you can
continue to enjoy all of the foods recommended for the SBD-as well as adding
back in a few of your favorites! Here are the major changes:
Milk:
Old Version:
Avoid all dairy in Phase 1, except for less than 2 tablespoons fat-free ½ and
½, nonfat milk, 1 percent milk, or soy milk allowed with coffee.
New Version (also read "New Rules About Yogurt" in this post):
Phase 1:
Now includes 1 percent or fat-free milk, low-fat plain soy milk (4 grams of
fat or less per serving), 1 percent or fat-free buttermilk, and fat-free
plain yogurt on the Phase 1 "foods to enjoy" list. Limit dairy to 2 servings
a day. Note: Feel free to flavor your fat-free plain yogurt like a ricotta
creme.
Phase 2:
May introduce artificially sweetened nonfat flavored yogurt, but limit this
variety to 4 ounces daily. Note: Since the SBD is still low in saturated fat,
high-fat whole milk products will remain on the "foods to avoid" lists for
all Phases.
Tomatoes:
Old Version:
Limited to one whole tomato or 10 cherry tomatoes per meal in all Phases.
New Version:
Not limited in any Phase.
Onions:
Old Version:
Limited to ½ per day in all Phases.
New Version:
Not limited in any Phase.
Carrots:
Old Version:
Avoid carrots in Phase 1 and 2; allowed in moderation in Phase 3.
New Version:
Allowed, starting in Phase 2.
Jicama:
Allowed, starting in any Phase.
Chayote:
Allowed, starting in any Phase.
Lean Pastrami:
Allowed, starting in any Phase.
Bananas on the Beach
Good news! You can now eat a medium-sized banana as part of Phase 2 of The
South Beach Diet™.
Why the change? In reviewing the 2002 International Table of Glycemic Index
and Glycemic Load, a 4-ounce medium (120 gram) banana has a low glycemic
index and an intermediate glycemic load—making it an acceptable fruit for
Phase 2.
Here's what this all means: Although the glycemic index (GI) of a food is
helpful information in choosing which foods to eat, it is only one part of
the picture. The effect a food has on blood sugar levels depends on both the
amount of carbohydrate as well as the glycemic index of that carbohydrate,
which together is known as the glycemic load (GL).
For this reason the latest international table of the GI ranks foods based on
both the GI as well as the GL. The GL better reflects a food's effect on your
body's biochemistry than either the amount of carbohydrate or the GI alone.
Many foods can be misrepresented by just looking at their GI. Other nutrients
in a food must also be considered. Good carbohydrates are nutrient-dense,
slowly digested (usually due to a higher fiber content), and have a low to
intermediate GI and GL. Whole fruits offer fiber, vitamins, minerals, and
plenty of phytochemicals.
Since bananas vary in size, they had previously been listed as "avoid"
or "eat rarely" on The South Beach Diet™. However, with the more complete
picture offered to us with the combination of GI and GL, as well as the
nutritional contribution of the banana—a fruit packed with fiber, vitamin C
and B6, and potassium—we are pleased to offer a medium banana as a fruit
choice beginning in Phase 2.
As always, continue to monitor your response to the fruits as you reintroduce
them.
In reviewing and investigating the GI and GL (and the constant evolution of
information), we strive to update you and provide you with the tools and
information to help you make appropriate food choices.
New Rules About Yogurt
Ever wonder why you can't find sugar-free yogurt at the grocery store? That's
because it doesn't exist. Yogurt contains a natural, low-glycemic sugar
called lactose. But if yogurt contains sugar, when is it OK to eat yogurt on
The South Beach Diet™?
Thanks to recent research pertaining to calcium's role in weight loss, Dr.
Agatston has updated the diet to include yogurt in every phase. Not all
yogurts are created equal, so follow these Phase-by-Phase guidelines for
yogurt consumption:
During Phase 1, limit yourself to fat-free plain yogurt. Avoid any sweetened
yogurts, even those with artificial sweeteners, but feel free to flavor your
yogurt as you would a ricotta crème.
During Phases 2 and 3, you may also introduce artificially sweetened, nonfat
flavored yogurt. To identify yogurt that's been artificially sweetened, look
for the words "light" or "lite" on the label. Limit to 4 ounces daily.