Mishel Montinyak: simba zvitengeswa hurongwa

Mishel Montinyak (1944-2010) - munyori akakurumbira ezvinhu zvinobudirira uremu. Iye aipikisa yakaderera-mafuta zvokudya. The kukosha glycemic indekisi - ndicho chikuru simba Focus zano sezvo vaiona Montignac. Simba romugove hurongwa yakakurumbira yezvokudya French anonzi rimwe anobudirira zvikuru zvokudya remakore rapfuura. Chii chakasiyana nevamwe vakawanda?

"Zvakaipa" uye "yakanaka" makabhohaidhiretsi

makabhohaidhiretsi All Michel Montignac simba wemuTesitamende iyo imwe yenzvimbo dzine mukurumbira, rakakamurwa zvakanaka, achipa simba, uye nezvakaipa - rurefu glycemic indekisi (50), izvo zvinokonzera mikuru kufuta, kuunganidza kuneta, anononoka muviri uye zvichingodaro. Useful makabhohaidhiretsi zvinosanganisira zvinokosha zvizhinji zvicherwa, mavhitaminzi, uye chero zvinhu. Zvinenge hapana nemigumisiro pamusoro muviri hauna kuchengetwa. "Good" makabhohaidhiretsi vari ozeyewa chete zvishomanana, saka havagoni kukonzera akacherekedza kuwedzera ropa shuga yomuropa.

Vanonzi zvinokuvadza makabhohaidhiretsi zvinosanganisira shuga, akabika mbatatisi, chichena yaigadzirwa chena hwakatsetseka, uchi, makarotsi, zviyo flakes, shuga, kupatsanurwa zviyo, chocolate, yakabikwa mbatatisi, mabhisikiti, chibage, mupunga chena, chingwa mashava, beets, mabhanana, vise, mumigwagwa yakawandisa motokari, Pasta, furawa uye nevamwe.

Useful makabhohaidhiretsi ane pasi glycemic indekisi dzinosanganisira: fructose, chingwa neupfu gorosi bran uye rose gorosi, mashava mupunga, pizi, bota, matsva muchero facial, Pasta, durum, mavara bhinzi, nomukaka zvigadzirwa, nenyemba, rye chingwa, michero minyoro , zvomumagaba muchero pasina shuga, rima chokoreti (60% koko), soyabhinzi, miriwo mitema, madomasi, Lemons, howa.

Mafuta musimba mugadziriro

Michel Montignac simba wemuTesitamende dzatinomira atakurukura, haabvumiri chokubatanidza "zvakaipa" makabhohaidhiretsi vane mafuta. Zvikasadaro, chikamu chinokosha akagamuchira lipids kuramba ari mumuviri. Iye akasarudzwa mapoka maviri mafuta: mhuka (vari inowanikwa hove, nyama, chizi, ruomba, etc ...) Uye miriwo (margarine, mafuta, etc ...). Vamwe vavo kuwedzera uwandu remafuta akawandisa zvakaipa muropa. Izvi ainyanya zvine mafuta, iyo inowanikwa mafuta, nyama, aisvuta nezvinogadzirwa nomukaka, mafuta emichindwe.

Zvisinei, pane avo kuti kuderedza remafuta akawandisa kana anongoda kusina kuchinja ayo inotungamirwa. Mienzaniso inosanganisira yehuku isina ganda, mazai uye oysters. mafuta aya anowanikwa mune muriwo mafuta: muorivhi, sunflower, canola, Sou, chibage uye nevamwe. Kurarama hove - rehove pamunhu, herring, Tuna, Sarimoni uye mackerel pasión. mafuta Fish hakuna zvainoita remafuta akawandisa nenzira ipi zvayo, asi anogona kuderedza huwandu triglycerides muropa, kutadzisa paumbwe thrombi nokudzivirira mwoyo.

wairambidza zvigadzirwa

Kubva chii zvigadzirwa anodana kusiya kana kuderedza Mishel Montinyak? The simba zvitengeswa gadziriro inovakwa nenzira kuti rirege kusanganisira nzvimbo rurefu glycemic indekisi. Somuenzaniso:

• Sugar. Maererano yezvokudya, ndiye chigadzirwa kupfuura nengozi. Saka, kuramba shoma zvaida zviri shuga muropa? Ichi - imwe huru zvakavanzika. Montignac anotiyeuchidza kuti muviri hakudi shuga uye shuga chakagadzirwa mavambo, inogona nyore kuwanikwa michero, mbeu nembesa.
• White chingwa wakaita kubva rakanatswa furawa. Kunyange zvazvo rine makabhohaidhiretsi uye anopa muviri wedu mumwe simba rakawanda kubva muviri nemaonero, chigadzirwa ichi maturo zvachose, uye akachena kupfuura, zvakaipisisa.
• Matapiri. Mumwe "pomutadzi" munyika. Matapiri ane zvakawanda mavhitamini uye zvicherwa, kunyanya chete paganda, izvo kazhinji anodya. It anosvitsa yakakwirira chaizvo chikamu shuga. Puree ane glycemic Indekisi 90, mumwe zvakabikwa mbatatisi - 95. Enzanisa indekisi yakaisvonaka shuga iri 100.
• Pasta. Havana chete akaita furawa gorosi, asi akawedzera kwavari-siyana kwemafuta, anonhuwirira, ruomba, chizi, mazai. Izvi zvinopesana hwaro yoga simba nemushonga, pasina iro kubvisa mamwe kilos hazvibviri, akafunga Montignac.
• Simba zvitengeswa system (bhuku Quick kubva yezvokudya kunopa mikana yakawanda inobatsira mubatanidzwa zvigadzirwa) Uyewo inosiya doro, sezvo chinhu ichi unoitawo basa rinokosha kufuta, sezvo rinoita ive chepuraimari kudya.

anobatsira zvahungava hwakaita zvakavimbika

Mumakore akawanda tsvakurudzo dietician Pandaidzidza muviri uye kushandisa mishonga achitevedza dzavo glycemic indekisi. Diet, iro rinokurudzira Montignac (simba romugove hurongwa, misimboti wemishonga zvigadzirwa basa rinokosha mairi), rine zvakawanda zvakafanana nevamwe. Hezvino zvimwe mazano kuti kazhinji dzinogona kuwanikwa nyaya utano kudya:

1. Regai kusanganisa kuti "zvakaipa" makabhohaidhiretsi vane mafuta.
2. Kana zvichiita, shandisa chete "yakanaka" mafuta.
3. Sangana mafuta pamwe miriwo, kunyanya avo vari kumusoro ari faibha.
4. Inwa mvura yakawanda.
5. Kurasa furawa, zvihwitsi uye zvichingodaro.

nheyo yokungotaura of Montignac Zvokudya

Maererano dzidziso Michel Montignac, uremu kunowedzera kana muchidya yakawanda makabhohaidhiretsi, zvikurukuru avo vane yakakwirira glycemic indekisi. zvinogadzirwa zvakadai vane inokanganisa ropa shuga yomuropa, zviri yekudyidzana kuwedzera. Izvi zvinozoita kunokonzera kugadzirwa jekiseni. Zviri hormone kuti nechokumusoro ropa shuga yomuropa. Nokufamba kwenguva, muviri unotanga kubereka insulin irambe, mune mamwe mashoko, anodzivira kuteerera nayo.

Kunwisa kunwa mukuru glycemic indekisi zvokudya kunokonzera ropa shuga yomuropa kuti hamucharambi dzikamisa zvoga. Kunomutsa kugadzirwa jekiseni enzayemu - lipoprotein lipase kuti mutoro tiine mafuta, uye Chikurukuru - jekiseni kuchititadzisa triglyceride lipase enzayemu uyewo anokurudzira yokuparara uye kubviswa mafuta kubva mumuviri. Pachishandiswa mashoko aya, yezvokudya French kwakasimbiswa simba hurongwa.

Montignac: simba zvitengeswa hurongwa

bhuku Recipe, rakanyorwa Mishel Montinyak, ari kudana nokuda yairambidzwa asi anopa vaverengi vayo mikana yakawanda pakati nepakati Muterere. Zvakakosha kusarudza hwaivapo yamarudzi ose zvigadzirwa: makabhohaidhiretsi, kwemafuta uye mapurotini. Zvakakodzera kufunga muviri kukosha uye sei ropa shuga yomuropa. Nyaya iri pamusoro chaizvo chikafu tsika uye vachidya tsika, riri kushanda kwete chete nokuda uremu, asiwo kwayo Kudzikamiswa, uyewo nokuda kudzivirira mhando 2 chirwere cheshuga uye yekuzvidzivirira zvemwoyo chirwere.

Pane zvikamu zviviri zvokudya, izvo vakapa Montignac. Simba zvitengeswa system (Pasika 1 - kuchenesa kwemuviri, Pasika 2 - Kuchengetedzwa zvabuda) - hazvina chaizvo kudya, asi mararamiro. Nguva kuti munokosha Kuteerera:

• Yakarurama kusarudza zvemangwanani, zvemasikati uye kwemanheru. In wokutanga Danho unofanira kurega zvinhu zvakaipa uye aiswe zvokudya zvakanaka. Izvi rutsigiro sokuti nyore kuchakubatsira vanatse muviri muchetura uye kurasikirwa yokufutisa. Zvisinei, regai chinja kuti chokwadi kuti kudya uku, unogona kuwana mhinduro pakarepo.
• Munguva chechipiri kutotanga zvichiita kuzorora zvishoma. Power zvinodiwa zvishoma inoomesera, unogona kuwana zvokudya rusununguko, Chokwadi, mukati musoro mwero.

The musimboti uye peculiarities zvataidya

French kudya ronga hunosanganisira:

• Kukamurwa yakakwirira glycemic indekisi zvokudya zvinodyiwa (bhiti, mbatatisi, twakadai) kuti kuwedzera ropa shuga yomuropa uye dzinobatsira nokudyisa uye uremu.
• Vabve Zvokudya incongruous mubatanidzwa: mhuka mapuroteni uye carbohydrate, mafuta uye shuga, uye zvichingodaro ..
• Zvaidiwa nenhungamiro imwe yoga chikafu.
• Kushandisa mishonga ine shuga haafaniri kupfuudza anopfuura maviri kana katatu pasvondo.
• The nechekuita mukugarisana mapuroteni uye utano mafuta ari zvokudya kazhinji uye chero mari, asi kushandisa kwavo kuparadzana navamwe kudya.
• Fruit somunhu tudyo pakati kudya.
• The kunwa ezviyo uye bhinzi chete mbishi.
• Pakusarudza polyunsaturated naOmega-3 mafuta acids (semuenzaniso, mafuta hove kana flaxseed mafuta) uye monounsaturated mafuta acids (akadai mafuta omuorivhi).
• Kurambirwa kana kukamurwa kushandiswa iri zvine mafuta acids zviri zvokudya zvakadai samafuta, mafuta zvikafu.
• ushe akadaro: The yakanakisisa makabhohaidhiretsi - Vaya rakadzika glycemic indekisi.

The anofungidzirwa Menu nokuti zuva

Breakfast angasanganisira zvibereko mhando, mumwe bande pamusoro wholemeal nechingwa yakaderera-mafuta koteji chizi kana yogati unsweetened, decaffeinated kofi. Yekotapeya kudya ine mafuta omuorivhi vhiniga muto, Steak, yakabikwa bhinzi, chizi uye chicherwa mvura. Nokuti chisvusvuro suit muriwo muto, mutema Salad, scrambled mazai ne howa uye kuderedzwa mafuta yogati. Vanhu vane chirwere navanachiremba ezvinhu vanofanira kuona chiremba vasati kushandisa chine mishonga kuti zvinopiwa Montignac. Simba zvitengeswa system (pazuva Muterere ose zuva, ticharamba kupa pazasi) rinoumbwa nenzira kuti pane kupesana pachena pakati mvumo uye avo zvigadzirwa vane manwiro inofanira kuva shoma.

The glycemic indekisi

Saizvozvowo, nezvezvokudya vane vakazviitira pokutangira, unonzi glycemic indekisi. Yakadiniko, chigadzirwa kushoma akakodzera kushandiswa. Hwaro zvokudya panguva yokutanga Pasika kunofanira kuva ndiro, zvokubikisa vane pasi glycemic indekisi (asingasviki 50). Between kudya vanofanira kupfuura maawa anenge 3 kana kupfuura. Pane kudiwa zvokudya matatu pazuva, uye ndinoiitawo maviri nezvikafu zvishoma. Zvinganaka kuzviita munguva iyoyo. Breakfast inofanira zvakasimba, kwemasikati uye chisvusvuro - usinganyanyi, uye pakati pavo pane kusarudza nezvikafu zvishoma zvakadai muchero.

Tanga zvokudya

Chii zvokudya? Montignac (simba wedzerai hurongwa, izvo isu kuona Muterere), kunoratidza kusarudza zvinhu zvakadai panguva yokutanga chokutambudzika;

• Protein-lipid musimboti: dzakaonda nyama, hove, shiri (kunze chiropa), chizi uye mazai, miriwo Salad zvinosanganisira nemadomasi miriwo mitema, anovava ruomba, kana mafuta muriwo, unsweetened yogati.
• Protein-carbohydrate musimboti: Vegetable Soup (s GI asingasviki 50), pasi mafuta yoghurt, miriwo salads (miriwo, nokuti soups), vhiniga kana ndimu muto sezvo dressings, Pasta neupfu gorosi, oatmeal pasina mukaka - mhunga, Buckwheat, musoro muonde.
• Mixed Shanduro: bhinzi, itsvo bhinzi, Sou bhinzi, yakaderera-mafuta yogati, miriwo mitema, madomasi, howa uye ndimu.

Nguva Kuchinja uye mitemo rechipiri kutotanga

Imwe kudya kunoburitsa Michel Montignac simba hurongwa, Quick - ichi zvose hachisi chinhu kwenguva pfupi, inofanira kuva tsika dzakanaka, gadziriro hwakanaka kudya muupenyu. Yezwi wechipiri Danho kunodiwa pashure mberi wokutanga uremu kwave kubudirira. Panguva uremu, kazhinji zvinoitika kuti kurema anopfuurira, kuti zvakanaka. Zvakakosha pano kwete mwoyo, asi kutevera achida, zvisinei chii. The muviri inoda nguva kuchinjira itsva nzira kudya, yaanosarudza paakanga haangavi urombo kupa zvimwe uremu.

Features rechipiri kutotanga

Chechipiri danho hunosanganisira kudyiwa shoma mishonga pamwe dzakakwirira GI 50, chero bedzi ikashandiswa pamwe chena chingwa, mbatatisi, chibage, chena mupunga, Pasta. Nemamwe mashoko, kana iwe kare kudya chinhu chinokuvadza, zviri nani chokubatanidza nawo chinhu chinobatsira. Somuenzaniso, kuti Pasta havangaiti zvakaipa, kana muchidya navo miriwo, zvakafanana zvinogona kutaurwa pamusoro nyama yenguruve. Asi pano chokubatanidza mafuta nyama uye starchy zvokudya (mbatatisi) hakusi zvakakodzera. Zviri bvumidzwa kudya shuga Montignac simba hurongwa?

Reviews pamusoro nezvechisarudzo ichi uremu kunogona kuwanikwa zvakasiyana, asi zvikurukuru nayo anoona zvakawanda zvakanaka pane zvakaipa. Shuga kushandiswa zvinobvira Chokwadi, mune diki zvakawanda, uye akapawo pazuva iri iwe kusiya zvose mamwe "zvakaipa" makabhohaidhiretsi. Somuenzaniso, ndidye chimedu keke uye kusuka pasi pamwe inonaka the ndiyo mhosva chaiyo pachinhu muviri wako.

Akasiyana pfungwa maonero

Kune vazhinji vevaya vaiita maonero kuti hurongwa nesimba Michel Montignac, asi kune vaya vasingagoni zvakadzikama kugamuchira zvose zvaiitwa. Zvazvakashatira imwe yoga zvokudya zvechokwadi dziripo. Zvokudya riri mikwende nenzira iyi haisi akakwana, saka dzimwe nezvezvokudya vanokurudzira achiwedzera mavhitaminzi uye mbiriso Brewer vake. Haana kuita zvokudya uye avo (kunyanya varume) havagoni kurarama pasina doro, apo unoparadza doro havabvumirwi panguva zvokudya vakawanda. Wokutanga danho rinofanira kudzokororwa hapana yapfuura pane 2 months.

Yose zvayo, nyika simba riri vakarongeka uye dzakashandisa munhu zvinodiwa wacho. Zvinopa mukana kufunga kwavo zvaunofarira uye panguva imwe chete kwete wakaremedza pamwe zvisingakoshi mitemo pachavo. Montignac Kudya zvakazara asangana zvinodikanwa mararamiro utano. Murume wokutanga uyo iye akabatsira, aiva munyori pfungwa, uye gare gare ake bhuku pamwe Quick vakatengeswa mune huru circulations uye vanakidzwe mukurumbira mukuru pakati dieters rose.

A zvishoma pamusoro munyori pfungwa

Mishel Montinyak akaberekwa Angoulême (France) muna 1944. Nezvinetso yokufutisa aiziva akazvionera, baba vake rairema makirogiramu 120. Michelle akadzidza sainzi enyika uye aishanda ari maneja muchiuto muna 1970 mune European chikamu kubva Abbott Laboratories, US mishonga kambani. Pasinei kushaya dzidzo yezvokurapa, akatsvaka nzira yokukunda migumisiro zuva mabhizimisi lunches, uye vakagumisa kuti uremu dambudziko hachisi sei zvikuru iwe kudya, asi chii iwe zvinodya. Kuziva kuti zvekudya rurefu glycemic indekisi zvinobudirira kudzivirira nokurasa makirogiramu, akawana yake kudya ini uye nokuda mitatu akarasikirwa 14 makirogiramu.

Kwakavakirwa wangu ruzivo uye tsvakurudzo, Montignac akataura kuti kungotaura achicheka macalorie ari "Vakabira vamwe sayenzi", saka uremu hazvibviri, nekuti pakupedzisira kunouya kuparara. The uremu zvinogona kudzorwa bedzi zvichiongororwa uye chigadzirwa vakasarudzwa. Zvokudya ake kwaibva pfungwa kuti kuderedza macalorie ari kudya danho "kurarama nahwo" rinogumbusa muviri chitoro mafuta pashure uremu pakutanga zvokudya. Mukutanga kuma1990, Montignac kudya anovhura nhevedzano zvitoro uye maresitorendi kuti dzidzira mune zvinhu zvakadai nyama, chizi, chocolate, foie Gras, iro rakagara richidudzirwa sechinoitika "zviratidzo hedonism dzinoparadza."

Bhuku raKe 1987, "Idya uye Ramba Uine Slim!" Yakarongerwa kuvanhu vose uye yakazosvika muna 2005 kudhindwa kwemamita mamiriyoni 16 munyika 40. Munyori wezvokudya Michelle Montignac akafa nekenza yeprostate pazera remakore 66, zvakaitika musi waAugust 22, 2010 kuchipatara muAnmas. Kubva kumuchato wekutanga shure kwake aiva nevana vatatu - Charles, Emerik naSybil. Kubva kumuchato wechipiri nemudzimai wake Suzy vakasiya vana vaviri - Joseph naPeter.

Nzira inobatsira yekuderedza uremu

Vakawanda vakatanga kushandisa urongwa uhu hwekudya zvinovaka muviri, vakataura kuti kukosha kwacho kwakadonha hakuna kudzoka nenguva. Uye ichi ndicho kusiyana kukuru pakati pekudya kweMongnac nevamwe vakawanda. Kuvonga iwe unogona kurasikirwa nehutano nekusimbisa uremu, zvakare inzira yakanaka yekudzivirira rudzi rwechipiri chirwere cheshuga nehutano hwehutano. Kune chikamu chekutanga, iwe unogona kurasikirwa kusvika kusvika ku15-20 kg. Chikafu chakakodzera chinobatsira kukanda uremu uye kunowedzera muviri nemavitamine anodiwa uye microelements. Simba rekugovera system rinosanganisira zvikamu zviviri. Kureba kwekutanga kune mumwe munhu uye kunotsamira pamamiriro ehupenyu. Munguva yekutanga yekutanga kunofanirwa kuomerera kune mitemo yakasiyana-siyana yekugovera simba:

• Usadya ma carbohydrates nemafuta: nyama namazai, hove ne pasta, unogona kusanganisa hove kana nyama nemiriwo.
• Kana iwe ukadya kudya kwemafuta, kureva kuti, makhahydrates haagoni kunge apfuura maawa matatu gare gare.
• GI zvigadzirwa hazvifaniri kudarika 55.
• Bhanana, mafuta, upfu hwakarambidzwa zvachose. Zvisinei, urongwa hwezvinhu zvakabvumira zvakagadzirwa zvakakura, saka iwe unogona kugadzira chaiyo yekugadzirira kubva kwavari.

Chikamu chechipiri chekudya chiine chinangwa chekusimbisa migumisiro yakawanikwa. Somuenzaniso, dzimwe nguva unogona kusanganisa mafuta nemahydrohydrates. Chikamu chechipiri chinogara kwenguva yakakwana. Kana kupfuura kwenguva, zvigumisiro hazvisati zvichinyaradza, zvino zvakakosha kudzokera kuchikamu chekutanga. Mushure mekunge uremu huchigadzikana, unogona zvishoma nezvishoma kudzokera kune chikafu chinowanikwa. Asi chero zvakadaro, usashandisa zvisina kunaka zvinhu zvinokuvadza. Kuwedzera kurema haisi nguva dzose chikonzero chekudya kusina kunaka. Chikonzero chacho chinogona kuva matambudziko akasiyana-siyana ehutano. Saka, usati watanga kutevera chero kudya, zvakanaka kuti uone chiremba uye uone chiremba.

Montignac: chirongwa chekudya, mabhuku, zvinhu zvevakadzi nevarume

Michel Montignac ndiye anonyanya kuzivikanwa nutritionist. Mabhuku ake akashandurwa mumitauro 25 uye akabudiswa munyika 42. Nzira yake yakagamuchirwa muEurope yose, uye dzidziso dzake dzakaita simba guru kune vamwe vanyori vaibata nezvinetso zvakafanana. Akaratidza kuti iwe unogona kurasikirwa nehupfumi pasina kurasikirwa iwe makori. Nzira yeMontignac ndiyo chibereko chemakore akawanda ekutsvakurudza nekuedzwa. Izvi zvinyorwa zvezvinyorwa zvakawanda zvezvesayenzi uye kubudirira kwekutsvaga mhinduro, inobatanidzwa pamwe neboka rechiremba nevatsvakurudzi. Kubva pane zvesayenzi zvemaonero, nzira iyi haina kukonzera kusava nechokwadi. Pane humwe hunhu huri muhutano hwevakadzi nevarume here? Nezvehutano hwezvokudya, hapana misiyano, chete zvikamu zvemugove zvakasiyana.