Mishel Montinyak: dongosolo magetsi

Mishel Montinyak (1944-2010) - woyambitsa dongosolo otchuka wa imfa ogwira kulemera. Iye ankatsutsa otsika-kalori zakudya. Mtengo wa index glycemic - kuti ndicho mphamvu Focus chiwembu monga ankaona Montignac. Dongosolo magetsi a wotchuka French kadyedwe ndi chimodzi mwa zakudya bwino kwambiri m'zaka za m'ma zapitazi. Ndi chiyani icho wosiyana ndi ena ambiri?

"Oipa" ndi "wabwino" chakudya

chakudya zonse Michel Montignac dongosolo mphamvu amene wotchuka kwambiri, ogaŵikana wabwino, kupereka mphamvu, ndi zoipa - ndi mkulu glycemic index (50), amene ali chikuchititsa mavuto a kunenepa kwambiri, kudzikundikira kutopa, ndi kupukusa chakudya pang'onopang'ono ndi zina zotero. Zothandiza chakudya monga ndalama kwambiri a mchere, mavitamini ndi kufufuza zinthu. Pafupifupi palibe mavuto pa thupi si anati. "Good" chakudya ali m'mimba pang'ono kokha, kotero iwo sangasankhe kuwonjezeka chilemba shuga.

Otchedwa chakudya zoipa monga shuga, mbatata anaphika, woyera mkate ufa woyera, uchi, kaloti, flakes chimanga, shuga, kukonzedwa dzinthu, chocolate, yophika mbatata, masikono, chimanga, mpunga woyera, bulauni mkate, Beets, nthochi, vwende, sachedwa chifukwa, pasta, ufa ndi ena.

chakudya zothandiza ndi otsika glycemic index monga: fructose, mkate ndi ufa wa tiligu ndi chinangwa ndi tirigu lonse, bulauni mpunga, nandolo, dzinthu, mwatsopano timadziti zipatso, pasta, durum, nyemba akuda, mkaka, mphodza, rye mkate, zipatso zamzitini zipatso popanda shuga, mdima chokoleti (60% koko), soya, ndiwo zamasamba, tomato, mandimu, bowa.

Mafuta mu dongosolo mphamvu

Michel Montignac dongosolo mphamvu zimene takambirana, salola kuphatikiza "oipa" chakudya ndi mafuta. Apo ayi, kuchuluka kwambiri za lipids anavomera kukhala mu thupi. Iye anasankha magulu awiri a mafuta: nyama (amapezeka nsomba, nyama, tchizi, batala, etc ...) Ndipo masamba (margarine, mafuta, etc ...). Ena mwa anawa kuchuluka kwa mafuta m'thupi zoipa magazi. Izi makamaka ano zimalimbikitsa mafuta, zimene zimapezeka mu mafuta, nyama, kusuta ndi mkaka, mafuta kanjedza.

Komabe, pali anthu amene kuchepetsa mafuta m'thupi kapena pafupifupi palibe chikoka pa mapangidwe ake. Zitsanzo ndi nkhuku popanda khungu, mazira ndi nkhono. mafuta amenewa akupezeka masamba mafuta: azitona, mpendadzuwa, canola, soya, chimanga ndi ena. Kukhala nsomba - sardines, hering'i, nsomba, nsomba ndi nsomba ya makerele. Mafuta a nsomba ali ndi zopanda phindu pa mafuta m'thupi mwa njira iliyonse, koma angathe kuchepetsa mlingo wa triglycerides m'magazi, kuteteza mapangidwe thrombi ndi kuteteza mtima.

mankhwala oletsedwa

Kuchokera pa zimene mankhwala adzaitana kusiya kapena kuchepetsa Mishel Montinyak? Dongosolo magetsi inamangidwa m'njira kuti Sayenera maudindo ndi mkulu glycemic index. Mwachitsanzo:

• Shuga. Malinga ndi kadyedwe, ndi mankhwala owopsa. Nanga kukhala osachepera chofunika zili shuga m'magazi? Izi - wina zinsinsi zazikulu. Montignac akutikumbutsa kuti thupi la munthu sayenera shuga ndi shuga chiyambi yokumba, izo zikhoza anapeza zipatso, mbewu ndi nyemba.
• White mkate ufa woyengeka. Ngakhale lili chakudya amapereka thupi lathu wina kuchuluka kwa mphamvu ku mfundo zakudya view, mankhwala kwathuthu achabechabe, ndi oyera kuposa ndi, zoipa.
• Mbatata. Wina "wakunja" mu dongosolo. Mbatata ali kwambiri mavitamini ndi mchere, makamaka yekha mu khungu, omwe kawirikawiri wakudya. Iwo analengeza amaposa kwambiri shuga. Puree ali glycemic index 90, mbatata anaphika - 95. Yerekezerani zosonyezera shuga koyera 100.
• Pasitala. Iwo samangokhala yopangidwa ndi ufa tirigu, koma anawonjezera kuti iwo zosiyanasiyana mafuta, mafuta, batala, tchizi, mazira. Izi zikusiyana ndi maziko a kapezedwe osiyana mphamvu, popanda zomwe kuchotsa pogwiritsa owonjezera si zotheka, iye ankaganiza Montignac.
• Dongosolo magetsi (buku la maphikidwe ku kadyedwe amapereka njira zambiri zothandiza osakaniza mankhwala) komanso amakonda mowa, monga Chinthu ichi nalonso yofunika kwambiri mu kunenepa, monga izo zimayambitsa njala pulayimale.

Malangizo

Zaka zambiri dietician kafukufuku Ndinaphunzira kagayidwe ndi kugwiritsa ntchito mankhwala motsata index awo glycemic. Zakudya, amene limalangiza Montignac (mphamvu okwanira dongosolo, mfundo ya mankhwala osakaniza mbali yofunika kwambiri mu izo), amafananadi ndi ena. Iripano nsonga kuti nthawi zambiri amapezeka mu nkhani ya kudya thanzi:

1. Sizimayenderana "oipa" chakudya ndi mafuta.
2. Ngati n'kotheka, ntchito kokha "wabwino" mafuta.
3. Phatikizani mafuta ndi masamba, makamaka iwo amene ali mkulu mu CHIKWANGWANI.
4. Imwani madzi ambiri.
5. Kutaya ufa, maswiti ndi zina zotero.

maziko ongolankhula wa Montignac zakudya

Malinga ndi chiphunzitso cha Michel Montignac, kulemera kumawonjezera ngati mudya yambiri chakudya, makamaka amene ndi mkulu glycemic index. mankhwala oterowo kungasokoneze shuga, izo kwambiri kuwonjezeka. Izi nayenso akapsa yopanga insulin. Ndi timadzi kuti limakhazikitsa shuga. M'kupita kwa nthawi, thupi limayamba kupanga mankhwala kukana, mwa kulankhula kwina, izo zimaleka poyankha izo.

Kugwiritsa kudya zakudya mkulu glycemic index amachititsa shuga kuti salinso ziziyenda mwachibadwa. Zimathandiza yopanga insulin enzyme - lipoprotein lipase kuti ndi udindo kukhala mafuta, ndipo ambiri Chofunika - insulin kumabwezera mmbuyo triglyceride lipase enzyme komanso kulimbikitsa kusokonezeka ndi kuchotsa mafuta m'thupi. Yachokera pa kafukufuku awa, kadyedwe French zachitika dongosolo mphamvu.

Montignac: dongosolo magetsi

Chinsinsi m'buku, lomwe linalembedwa ndi Mishel Montinyak, akuyitanira n'zopanikiza koma amapereka owerenga njira zambiri moyenera menyu. M'pofunika kusankha apamwamba a mitundu yonse ya mankhwala: chakudya, mafuta ndi mapuloteni. M'pofunika kuganizira kufunika zakudya ndi zotsatira pa shuga. amatsimikiza kwambiri chikhalidwe chakudya ndi makhalidwe kudya, omwe amagwira ntchito osati chifukwa kuwonda, komanso olimba ake, komanso kupewa mtundu 2 shuga ndi kuchepetsa kufala kwa matenda a mtima.

Pali magawo awiri a zakudya, amene anapereka Montignac. Dongosolo magetsi (fezi 1 - kuyeretsedwa kwa thupi, fezi 2 - kuteteza zotsatira) - si ndendende zakudya, koma njira ya moyo. Mphindi kuti ofunika powasamalira:

• Kusankha olondola a kadzutsa, nkhomaliro ndi chakudya. Mu gawo loyamba muyenera kupereka mankhwala zoipa ndi kuika mu zakudya zabwino. Izi pamawu yooneka ngati yosavuta kudzakuthandizani kuyeretsa thupi la poizoni ndi kuonda owonjezera. Komabe, musati kusintha chakuti ndi zakudya izi, ndipo mukhoza kupeza zotsatira n'kamodzi.
• Pa yachiwiri kudzakhala kotheka kumasuka pang'ono. Mphamvu amafuna sakhala kuyeza, mukhoza kupereka ena ufulu chakudya, ndithudi, mwa malire.

Chofunikira ndi peculiarities wa zakudya

French chakudya dongosolo zikuphatikizapo:

• Malire a mkulu glycemic mowa index zakudya (Beet, mbatata, karoti) kuti kuonjezera misinkhu shuga magazi ndipo amalimbikitsa kudya ndi kunenepa.
• Chowasiyanitsa ku zakudya osakaniza n'komwe: nyama mapuloteni ndi zimam'patsa mafuta ndi shuga, ndi zina zotero ..
• Compliance ndi mfundo za chakudya osiyana.
• Ntchito mankhwala okhala ndi shuga sayenera upambana maulendo awiri kapena atatu sabata.
• Kulolerana zomanga thupi ndi mafuta thanzi zakudya kawirikawiri ndi mlingo uliwonse, koma ntchito osiyana ndi mbali yotsala ya chakudya.
• Zipatso monga pogulitsira zakudya pakati chakudya.
• Kumwa dzinthu ndi nyemba zokha yaiwisi.
• Kusankha polyunsaturated Omega-3 mafuta zidulo (mwachitsanzo, nsomba mafuta kapena mafuta flaxseed) ndi monounsaturated mafuta zidulo (monga mafuta).
• Kukana kapena malire a ntchito ya zimalimbikitsa mafuta zidulo zili zakudya monga batala, nyama mafuta.
• Chotero ulamuliro: The chakudya bwino - amene ali otsika glycemic index.

Menyu pafupifupi kwa tsiku

Kadzutsa zikuphatikizapo mtundu uliwonse wa zipatso, kagawo mkate wholemeal ndi otsika-mafuta kanyumba tchizi kapena yogurt unsweetened, decaffeinated khofi. Peyala chakudya tichipeza mafuta ndi msuzi vinyo wosasa, nyama yang'ombe, nyemba yophika, tchizi ndi madzi mchere. Chakudya suti masamba msuzi, zobiriwira saladi, scrambled mazira ndi bowa ndi otsika-mafuta yogurt. Anthu ndi matenda aakulu zachipatala ayenera kufunsa dokotala musanagwiritse ntchito ya mankhwala anapatsidwa Montignac. Dongosolo magetsi (pa menyu tsiku lirilonse, ife azipereka pansipa) wapangidwa m'njira kuti pali kusiyana kwakukulu pakati pa analola ndi anthu mankhwala amene mowa asagwiritsidwe.

The index glycemic

Choncho, akatswiri a zinthu zakudya ndi okha poyambira, ndilo lotchedwa glycemic index. Chimene icho chiri, mankhwala si abwino ntchito. Chifukwa cha chakudya kumayambiriro ayenera mbale, zosakaniza omwe otsika glycemic index (osachepera 50). Pakati pa chakudya ndidzadutsa pa 3 maola kapena zambiri. Pakufunika katatu pa tsiku, kuphatikiza zokhwasula-khwasula awiri. Makamaka kuchita izo mu nthawi yomweyo. Kadzutsa akhale zolimba, chamasana ndi chakudya - ndi zolimbitsa, ndi pakati pa iwo ndi kusankha zokhwasula-khwasula monga zipatso.

Yambani chakudya

Kodi zakudya? Montignac (magetsi dongosolo, zomwe timaona menyu), zikusonyeza kusankha mankhwala zoterezi pa gawo loyamba:

• Mapuloteni-zamadzimadzi chimake: Taphunzira nyama, nsomba, nkhuku (kupatula chiwindi), tchizi ndi mazira, masamba saladi ongokhala tomato ndi masamba obiriwira, wowawasa kirimu kapena mafuta masamba unsweetened yogurt.
• Mapuloteni-zimam'patsa chimake: masamba Msuzi (s GI zosakwana 50), otsika mafuta yoghurt, saladi masamba (masamba, kuti soups), viniga kapena mandimu monga Mavalidwe, pasta anapangidwa kuchokera ufa wa tirigu, oatmeal popanda mkaka - mapira, buckwheat, yosakongola mkuyu.
• Obwerawa Baibulo: nyemba, nyemba impso, nyemba soya, otsika-mafuta yogurt, wobiriwira masamba, tomato, bowa ndi mandimu.

Nthawi ya kusintha ndi malamulo a yachiwiri

zakudya amene adaganiza Michel Montignac dongosolo mphamvu, maphikidwe - zonse zimenezi si zinthu zosakhalitsa, zizikhala chizolowezi chabwino, kukonzekera zakudya wathanzi moyo. The kusintha kwa Gawo lachiwiri chofunika pambuyo patsogolo yoyamba kuwonda wakhala akwaniritsa. Pa kuwonda, nthawi zambiri zimachitika kuti kulemera akupitirira, ziri bwino. Nkofunika kuno osati mtima, koma kutsatira cholinga anafuna, zivute zitani. thupi likusowa nthawi kuzolowera njira yatsopano ya kudya, aganiza pamene iye sadzakhala chisoni kupereka thupi owonjezera.

Features wa yachiwiri

Yachiwiri ikukhudza kumwa pang'ono mankhwala ndi GI apamwamba 50, malinga iwo pamodzi ndi mikate yoyera, mbatata, chimanga, mpunga woyera, pasta. M'mawu ena, ngati inu kale chakudya zoipa, ndi bwino kuphatikiza ndi zinthu zothandiza. Mwachitsanzo, pasitala sadzavulazana zambiri, ngati inu kuzidya ndi masamba, yemweyo tinganene za nkhumba ndi. Koma apa ndi kuphatikiza nyama mafuta ndi zakudya wokhuthala (mbatata) Sikuti. Kodi kololedwa kudya shuga Montignac dongosolo mphamvu?

Reviews za njirayi kwa kuwonda angapezeke osiyana, koma makamaka amaona zabwino kuposa zoipa. ntchito shuga ndi Ndizotheka, ndithu, zedi yaing'ono, komanso malinga lero inu kusiya ena "oipa" chakudya zonse. Mwachitsanzo, kudya chidutswa cha mkate ndi kusamba izo pansi ndi tiyi lokoma ndi upandu kwenikweni poyerekezera ndi thupi lanu.

mfundo zosiyanasiyana view

Pali anthu ambiri amene anali ndi maganizo dongosolo la mphamvu ndi Michel Montignac, koma pali ena amene sangathe modekha kuvomereza kukaniza onse. Kuipa kwa chakudya osiyana zilipodi. The zakudya ndi moyenera ndi njira imeneyi si wangwiro, ena Akatswiri a zakudya amati kuwonjezera mavitamini ndi yisiti Brewer a. Osati monga zakudya ndi anthu (makamaka amuna) sangakhale popanda mowa, pamene wonyeketsa mowa saloledwa pa zakudya kwambiri. Mayeso oyamba ayenera kubwereza palibe kale kuposa miyezi 2.

Cacikulu, dongosolo mphamvu ndi kothandiza ndiponso mogwirizana ndi munthu wa munthu. Limawapatsa mpata kuganizira zokonda zawo komanso nthawi yomweyo kuti zimamuchulukira okha ndi zoletsa zosafunika. Montignac zakudya kwathunthu likukwaniritsa zofunikira za moyo wathanzi. Mamuna wakutoma amene anathandiza, anali mlembi wa mfundo ndipo patapita buku lake maphikidwe ndi anagulitsidwa ku circulations yaikulu ndi kusangalala kutchuka kwambiri pakati dieters padziko lonse.

A pang'ono za woyambitsa lingaliro

Mishel Montinyak anabadwa mu Angoulême (France) mu 1944. Ndi mavuto kulemera owonjezera iye anadziwa, bambo unali wolemera makilogalamu 120. Michelle anaphunzira sayansi ndale ndi ntchito bwana wa asilikali mu 1970 mu wocheperapo Loona za Abbott Laboratories, ndi kampani mankhwala US. Ngakhale kusaphunzira zachipatala, iye adafunafuna njira kuthana ndi zotsatira za chakudya cha ntchito tsiku ndi tsiku, ndipo anapeza kuti kunenepa vuto si kuchuluka kwa momwe inu kudya, koma zimene inu kudya. Pozindikira chakuti zakudya ndi mkulu glycemic index bwino kupewa makilogalamu kukhuthula, anakumana nazo zakudya zake ndekha kwa miyezi itatu anataya makilogalamu 14.

Yachokera pa zimene ndinaona ndi kafukufuku, Montignac adafotokoza kuti chabe kudula zopatsa mphamvu ndi "swindle sayansi", kotero kuonda n'zosatheka, chifukwa posapita nthawi mukubwera kusokonezeka. kulemera akhoza lizilamuliridwa yekha ndi polojekiti ndi kusankha mankhwala. zakudya anali ochokera pa mfundo yakuti kuchepetsa zopatsa mphamvu mu chakudya amayamba ndi "kupulumuka Mwachibadwa," imene imapangitsa thupi sitolo mafuta pambuyo kuwonda m'chiyambi cha chakudya. Mu 1990s oyambirira, Montignac zakudya akutsegula mndandanda wa masitolo ndi malo odyera kuti amakhazikika mu zinthu monga ng'ombe, tchizi, chocolate, Foye garasi, amene kale ankaona ngati "zizindikiro za hedonism yotayikitsa."

Buku 1987 wake "Idyani ndi kukhala wochepa!" Kodi umalimbana kugulu ndi 2005 anafika makope 16 miliyoni m'mayiko 40. Mlembi Mishel Montinyak zakudya anamwalira ndi kansa ya prostate pa zaka 66, izo zinachitika August 22, 2010 pa chipatala china ku Annemasse. Ku ukwati wake woyamba anasiya ana atatu - Charles, Emeric ndi iyeyu. Ku ukwati wake wachiwiri ndi mkazi wake Susie anasiya ana awiri - Joseph ndi Peter.

An njira kuonda

Anthu ambiri amene anayamba kugwiritsa ntchito yekha dongosolo mphamvu, anatchula mfundo yakuti thupi si n'kuponyedwanso pa nthawi. Ndipo ichi ndi chachikulu pakati pa Montignac zakudya zina. Zikomo kwa iye, mukhoza kuonda ziziyenda kulemera, izo ndi njira yabwino kupewa mtundu II shuga ndi matenda a mtima. Pa gawo loyamba akhoza kutaya mpaka makilogalamu 15-20. Chakudya choyenera kumathandiza kuonda ndi kuti akatidzadza thupi ndi mavitamini ofunika ndi kufufuza zinthu. Dongosolo magetsi imakhala ndi mbali ziwiri. Kutalika kwa munthu woyamba ndipo zimadalira pa makhalidwe a chamoyo. Pa gawo loyamba m'pofunika kutsatira mfundo zingapo mphamvu olekanitsa:

• Musamadye chakudya ndi nyama mafuta ndi mbatata, nsomba ndi pasta, nsomba kapena osakaniza analoledwa nyama ndi masamba.
• Ngati kudya zakudya mafuta, mwachitsanzo chakudya sitingakayikire kale kuposa 3:00.
• GI mankhwala sayenera upambana 55.
• Nthochi, batala, ufa koletsedwa. Komabe, mndandanda wa katundu analola n'chachikulu ndithu, kotero iwo akhoza kupanga weniweni zophikira ananena katswiri.

Gawo lachiwiri la chakudya umalimbana consolidating zotsatira zimatheka. Mwachitsanzo, nthawi zina ndi wosanganiza mafuta ndi chakudya. Yachiwiri kumatenga nthawi yaitali kokwanira. Ngati pa nthawi zotsatira idaleka kusangalatsa, m'pofunika kuti abwerere ku gawo loyamba. Kamodzi kulemera ali okhazikika, mukhoza pang'onopang'ono kubwerera kwa zakudya zabwinobwino. Koma Mulimonsemo sayenera nkhanza mankhwala zoipa. Kukhala onenepa si nthawi zonse chifukwa cha chakudya olakwikawo. chifukwa mwina zosiyanasiyana matenda. Choncho, musanayambe kutsatira zakudya zilizonse, ndi bwino kuti dokotala anu ndi kukaonana ndi kadyedwe ndi.

Montignac: dongosolo magetsi, mabuku, makamaka kwa akazi ndi amuna

Mishel Montinyak ndi katswiri wodziwika m'munda wa zakudya. mabuku ake anamasuliridwa m'zinenero 25 ndipo lofalitsidwa m'mayiko 42. njira wake Analeredwa ku Ulaya, ndipo mfundo zake zimenezi zili ndi mphamvu kwambiri pa olemba ena amene ankachita mavuto ofanana. Iye anatsimikizira kuti n'zotheka kuonda popanda kuwamana nokha wa zopatsa mphamvu. Montignac Njira chipatso cha zaka zambiri za kafukufuku ndi kuyezetsa. Ndi kaphatikizidwe mabuku ambiri sayansi ndi mayesero bwino ikuchitika mogwirizana ndi gulu la madokotala ndi akatswiri. Kuyambira mfundo za sayansi view, njira imeneyi si chipeneko. Kodi pali zinthu zina zokhudza mu zakudya za amuna ndi akazi? Pofotokoza za chakudya chimene palibe kusiyana kumeneko amasiyana okha kukula kwa servings.