UMichel Montignac (ngo-1944 ukuya ku-2010), owayengumdla waseFransi owaziwayo, wayenguye umbhali wenkqubo yokutya ebizwa ngokuba yi-"Montignac" eyaziwayo ngokuyinhloko ukuze alahlekelwe isisindo ngokwakhe.
Indlela engavamile yokutya, ephakanyiswa nguMichel Montignac, kukuba uyayigcina iidlogram ezincinane njengeendlela zokunciphisa umzimba. Iskimu sokutya saseMontignac sigxile kwi-index ye-glycemic yokutya. Inkcazo ye-Glycemic yikhono le-carbohydrate ukwandisa umxholo weshukela egazini (inkqubo ye-hyperglycemia). Ukuphakama kwe-hyperglycemia, ephezulu kwi-index ye-glycemic ye-carbohydrate, kunye nangoko.
Iidrobohydrate "ezimbi" kunye "ezilungileyo."
Iimfihlakalo eziphambili zesondlo, ngokutsho kukaMichel Montignac, "zilungile" ezimbi. Ii-carbohydrate ezinomfanekiso ophezulu we-glycemic, okanye "ezimbi", zinoxanduva lokuzaliswa komntu, kunye nokuziva utyhafile ahlangabezana naye. Ezi i-carbohydrate ingaba nefuthe elingalindelekanga kwi-metabolism. Njengomthetho, isalathisi sale carbohydrate ingaphezu kwama-50.
I-carbohydrates eneenkcukacha ezincinane ze-glycemic, okanye "ezilungileyo", zibandakanya inani elininzi lamaminerari, iithamini kunye nezinto ezilandelwayo. Ezi i-carbohydrates azikho niphumo elibi kwi-metabolism. "Iimpawu ze-carbohydrate" zithatha umzimba kuphela, ngoko azinako ukuvelisa ukwanda kwenyuka kwigazi. Nazi iindidi ze-carbohydrates "ezimbi kunye ezilungileyo" ukwenzela ukunciphisa le ngcaciso:
I-carbohydrates "embi" (eneenkcukacha eziphezulu) zilandelayo: i-glucose, i-malt, iifatate ezibhakiweyo, isonka esimhlophe esivela kumgubo wamabanga aphezulu, amazambane ahlambulukileyo, ubusi, izaqathe, i-cornfish, i-popcorn ), i-ts'oleyile kwiiyile, iitapile ezibilisiwe, ikhuki, ummbila, ilayisi ehlutshiwe, isonka esiqhekezayo, iibhotile, ibhanana, i-melon, i-jam, i-pasta esuka kumgubo ophezulu.
I-carbohydrates "enhle" (nge-index engezantsi) zezi zilandelayo: isonka esivela kumgubo ogqityiweyo kunye ne-bran, irayisi e-brown, i-peas, i-oat flakes, i-juice e-fresh fresh ngaphandle kweshukela, i-pasta esuka kumgubo ococekileyo, ubhontshisi obombala, ii-peas ezomileyo, isonka iimveliso zobisi, ubhontshisi obomileyo, i-lentils, i-peck peas, isonka se-rye, izithelo ezitsha, izithelo eziqiniweyo ngaphandle kweshukela, ishokolethi emnyama (60% i-cocoa), i-fructose, i-soy, imifuno eluhlaza, utamatisi, i-lemons, amakhowe.
Isondlo ngokwesiqhelo seMongnac asivumeli ukuba "iindawo ezimbi" ze-carbohydrates zidibaniswe namafutha, ngenxa yoko, i-metabolism iyaphazamiseka, kwaye ipesenti enkulu yeepicids ezamkelweyo zigcinwa emzimbeni njengamafutha.
Amafutha kwindawo yokutya kaMichel Montignac
Amafutha ahlukaniswe ngamaqela amabini: amafutha ezilwanyana (sifumana kwiintlanzi, inyama, ushizi, ibhotela, njl njl) kunye nemifuno (iargarine, iindidi ezahlukeneyo zemifuno, njl.).
Amanye amafutha akwandisa umxholo we "cholesterol" embi egazini, abanye, ngokuchaseneyo, ukunciphisa.
- amafutha anandisa i-cholesterol. Iqela labo libandakanya amafutha azalisiweyo, afunyanwa kumanqatha, inyama, ukutshaya kunye nemveliso yobisi, isundu kunye nebhotela;
- Amafutha, okwenziwe ngokungathinti ukubunjwa kwe-cholesterol. Ziye ezinkukhu (ngaphandle kwesikhumba), amaqanda kunye nee-oyster;
- Amafutha anciphisa i-cholesterol. Le mafutha esiyifumana kwioyile yemifuno: umnquma, i-sunflower, i-rapeseed, i-soya, ingqolowa kunye nabanye.
Ioli yeentlanzi ayinayo impembelelo kwi-cholesterol nayiphi na indlela, kodwa inokunciphisa izinga le-triglycerides egazini-elivimbela ukubunjwa kwegazi, oku kuthetha ukuba likhusela intliziyo yethu. Ngoko ke, ngendlela yakhe yokutya okunomsoco uMichel Montignac usikhuthaza ukuba inhlanzi enamafutha amaninzi: i-sardines, iringring, ityhuna, i-salmon, i-chum, i-mackerel.
Inkqubo yokutya yase-Montignac isekelwe kwinto yokuba kufuneka uhlale ukhetha "amahle" karbohydrates kunye namafutha "amahle".
Iimveliso ezinqatshelwe
Isistim sokutya sikaMichel Montignac siyakwenqabela ezi zinto zilandelayo:
- Ushukela. Kwizondlo zomntu, ngokweMontignac, ushukela ngowona mveliso unobungozi. Kodwa ukuba uyashiya ngokupheleleyo ushukela, ungayigcina njani ubuncinane ubuncinane be-glucose egazini? Kule - enye yeemfihlelo zesondlo. U-Montignac usikhumbuza ukuba umzimba womntu awudingi ishukela, kodwa i-glucose. Kwaye siyifumana kalula kwiziqhamo, okusanhlamvu, izityalo kunye nokutya okupheleleyo.
- Isonka esiMhlophe. Kwiprogram yokutya yaseMongnac, akukho ndawo isonka esivela kumgubo ococekileyo. Nangona i-carbohydrates equlethwe kuyo inikezela umzimba wethu inani elithile lamandla, kwisimo sengqondo sokutya, isinkwa esinjalo asinalutho. I-Whiteness yesonka yinkomba yokucocwa kwayo, ngoko ke, isonka esimhlophe ngakumbi, sibi kakhulu.
- Iipatata. Omnye "okhutshiwe" kwinkqubo yokutya kaMichel Montignac. Iipatates ziqukethe iivithamini ezininzi kunye nezinto ezilandelelanayo-kodwa, ngokuyininzi, kuphela kwi-peel yazo, engadliyo idliwayo. Iifatata inika umzimba ngomlinganiselo ophezulu kakhulu we-glucose. Ukongezelela, kubaluleke kakhulu ukuba iifatata izakupheka. Iifatata ezifihliweyo zinomlinganiselo we-glycemic of 90, kunye namazambane aphekiweyo - 95. Ukuthelekisa, sikhumbula ukuba inkcazo ye-glucose ecocekileyo ilingana no-100.
- Imveliso yeMacaroni. Ayenziwa nje ngokusuka komgubo ocolileyo, kodwa wongeza amafutha ahlukeneyo (imifuno kunye nebhotela, ushizi, amaqanda). Oku kuphikisana nezinto ezisisiseko zokutya okuhlukeneyo, - ngaphandle kokuthi, ngokweMontignac, akunakwenzeka ukuba ulahlekelwe iikhilogram ezingaphezulu.
- Utywala. Ekudleni kwaMontignac
azibandakanyi nje kuba, xa utywala iziyobisi, umntu ufumana ubunzima.
Ngoko, masiqokelele. Indlela yokutya kaMichel Montignac inikezela:
- Musa ukudibanisa i-carbohydrate embi kunye namafutha.
- Ukuba kunokwenzeka, sebenzisa kuphela "amahle" amafutha.
- Hlanganisa amafutha kunye nemifuno - ngokukodwa, ezo i-fiber ezininzi. Njengoko sele kukhankanywe, ukutya okuhlukeneyo, ngokweMontignac, - imeko ebalulekileyo yokulahlekelwa isisindo.