Mishel Montinyak: uhlelo ugesi

Mishel Montinyak (1944-2010) - kumbhali kohlelo ezidumile ngempumelelo kwesisindo. Yena wayephikisa-kilojoule amaningi ukudla. Inani Inkomba glycemic - okungukuthi main amandla Focus scheme njengoba kubhekwe Montignac. Uhlelo ugesi we okunomsoco abadumile French ubhekwa ukudla yimpumelelo kakhulu kule minyaka eyikhulu edlule. Kuyini sihluke nabanye abaningi?

"Kubi" kanye carbohydrate "ezinhle"

Zonke carbohydrate Michel Montignac amandla uhlelo lapho omunye ethandwa kakhulu, ihlukaniswe okuhle, eninika amandla, futhi okubi - nge high Inkomba glycemic (50), okuyizinto kwezimbangela eziyinhloko kwesisindo ekuqongeleleni ukukhathala, umzimba kancane nokunye. carbohydrate Iwusizo zibandakanya amanani abalulekile amaminerali, amavithamini kanye izakhi mkhondo. Cishe asikho nemiphumela emibi emzimbeni is hhayi saphawula. carbohydrate "Good" kuthiwa kugaywe kancane kuphela, ngakho-ke abakwazi kubangele ukukhuphuka abashe amazinga kashukela egazini.

Okubizwa ngokuthi carbohydrate eziyingozi zihlanganisa glucose, amazambane wabhaka, isinkwa esimhlophe wenza ngofulawa ezimhlophe, uju, izaqathe, corn ishq, ushukela, okusanhlamvu kusetshenzwe, ushokoledi, amazambane abilisiwe, amabhisikidi, ummbila, irayisi elimhlophe, esinkhwa, beet, ubhanana, ikhabe, sezimoto, pasta, ufulawa nabanye.

carbohydrate ewusizo nge Inkomba ongaphakeme glycemic zihlanganisa: fructose, isinkwa esivela ufulawa kakolweni ne bran futhi wonke kakolweni, irayisi elinsundu, uphizi, okusanhlamvu, fresh izithelo ayo, i-pasta, durum, ubhontshisi emibala, imikhiqizo yobisi, udali, rye isinkwa, izithelo fresh , ekheniwe izithelo ngaphandle ushukela, ushokoledi amnyama (60% cocoa), usoya, imifino eluhlaza, utamatisi, ulamula, amakhowe.

Amafutha ohlelweni amandla

Michel Montignac amandla uhlelo lapho sixoxe, ayikuvumeli ukuba sihlanganise carbohydrate "okubi" nge amafutha. Kungenjalo, iphesenti abalulekile lipids wamukela ahlale emzimbeni. Yena wakhetha amaqembu amabili amafutha: izilwane (abakuthola inhlanzi, inyama, ushizi, ibhotela, njll ... kuthiwa) Futhi yemifino (imajarini, uwoyela, njll ...). Ezinye zazo ukwandisa inani cholesterol embi egazini. Lokhu ikakhulukazi ayegcwele amafutha, okuyinto atholakala amafutha, inyama, ngabhema nemikhiqizo yobisi, amafutha esundu.

Nokho, kukhona labo ukunciphisa cholesterol noma cishe ayinalo ithonya endleleni lasungulwa. Izibonelo zibandakanya yenkukhu ngaphandle isikhumba, amaqanda ama-oyster. Lezi amafutha atholakala zemifino amafutha: omnqumo, sunflower, canola, soy, ummbila kanye nabanye. Ukuhlala izinhlanzi - ethinini, inhlanzi, i-tuna, ama-salmon nama mackerel. uwoyela Fish akunamthelela cholesterol noma ngayiphi indlela, kodwa uyakwazi ukunciphisa izinga triglyceride egazini, ekuvimbeleni ukwakheka thrombi nokuvikela inhliziyo.

imikhiqizo kungavunyelwe

Kusukela lokho imikhiqizo ubiza ukulahla noma unciphise Mishel Montinyak? Uhlelo ugesi wakhiwa ngendlela yokuthi akufanele zihlanganisa izikhundla nge Inkomba okusezingeni eliphezulu glycemic. Ngokwesibonelo:

• Ushukela. Ngokusho okunomsoco, ingumkhiqizo esiyingozi kakhulu. Pho-ke, ukuze silondoloze okuqukethwe ubuncane edingekayo glucose egazini? Lena - enye yezimfihlo main. Montignac usikhumbuza ukuthi umzimba womuntu ayidingi ushukela i-glucose imvelaphi yokufakelwa, kungaba kalula atholakala izithelo, okusanhlamvu nokuyimidumba.
• Isinkwa esimhlophe ezenziwe ngofulawa elicwengiwe. Nakuba liqukethe ukudla okumahhadla nomoya-unika umzimba wethu ethile namandla owawusisebenzisa iphuzu umsoco buka, lo mkhiqizo ngokuphelele engenamsebenzi, futhi mhlophe kuleliqhwa kunjalo, kukho okubi.
• Amazambane. Enye "sokulahlwa" ohlelweni. Amazambane aqukethe eningi amavithamini namaminerali, ikakhulukazi kuphela isikhumba, okuyinto akuvamile idla. It sinikeza iphesenti eliphezulu kakhulu glucose. Puree has a Inkomba glycemic 90, amazambane wabhaka - 95. Ukuze uqhathanise, inkomba glucose okumsulwa 100.
• Pasta. Abenzi kuphela senziwe ngofulawa kakolweni, kodwa wanezela kubo ezihlukahlukene amafutha, amafutha, ibhotela, ushizi, amaqanda. Lokhu kuphambene ngesisekelo ahlukene amandla supply, ngaphandle okuyinto ukubabulala Kilos extra akunakwenzeka, wacabanga Montignac.
• Uhlelo ugesi (incwadi zokupheka kusukela okunomsoco inikeza izinketho eziningi inhlanganisela ewusizo imikhiqizo) futhi akufaki utshwala, njengoba lokhu isici nakho kufeza indima ebalulekile kwesisindo njengoba kubangela ukukuthanda aphansi.

Amacebo eziwusizo

Phakathi neminyaka eminingi yocwaningo uchwepheshe wezokudla ngangifunda umzimba kanye nokusetshenziswa kwemikhiqizo ngokuhambisana Inkomba yabo glycemic. Ukudla, okuyinto weluleka Montignac (ugesi uhlelo, izimiso imikhiqizo inhlanganisela zidlala indima ebalulekile kulo), Kuningi ukufana okukhona phakathi nabanye. Nazi ezinye amathiphu ukuthi ngokuvamile itholakala e izihloko ku yokudla okunempilo:

1. Musa uhlanganise carbohydrate "okubi" nge amafutha.
2. Uma kungenzeka, sebenzisa kuphela amafutha "ezinhle".
3. Hlanganisa ngekhethelo imifino, ikakhulukazi lezo ophezulu fibre.
4. Phuza amanzi amaningi.
5. Lahla ufulawa, amaswidi kanye nokunye.

izisekelo ezicatshangelwayo yokudla Montignac

Ngokusho imfundiso yokuziphendukela Michel Montignac, isisindo kwandisa uma udle esiningi carbohydrate, ikakhulukati abe Inkomba okusezingeni eliphezulu glycemic. imikhiqizo enjalo abe nomthelela omubi amazinga kashukela egazini, it is kakhulu okwandisa. Lokhu-ke icuphe ukukhiqizwa we-insulin. Kuyinto hormone kuzole amazinga kashukela egazini. Ngokuhamba kwesikhathi, umzimba uqala ukukhiqiza insulin, ngamanye amazwi, ke uyayeka ephendula ke.

ukusetshenziswa okweqile ephezulu glycemic ukudla Inkomba kubangela amazinga kashukela egazini ukuthi ayisekho usimamise ngokwemvelo. Kuvuselela ukukhiqizwa insulini enzyme - lipase Esilula ukuthi unesibopho nokugcina amanoni, futhi okubaluleke - insulin kuvimbela triglyceride lipase enzyme kanye ikhuthaza ukuwohloka nokususwa fat emzimbeni. Ngokusekelwe kulezi idatha, okunomsoco French isungule uhlelo amandla.

Montignac: uhlelo ugesi

incwadi Recipe, olwasungulwa Mishel Montinyak, uyakubiza kwezithibelo, kodwa kunalokho inikeza abafundi bayo ongakhetha eziningi imenyu olinganiselayo. Kuyadingeka ukuba ukhethe izinga okusezingeni zonke izinhlobo imikhiqizo: carbohydrate, amafutha namaprotheni. Kuyadingeka ukuba acabangele umsoco kanye nomthelela amazinga kashukela egazini. Ligcizelela kakhulu isiko ukudla nemikhuba yokudla, okuyinto kusebenza hhayi kuphela kwesisindo, kodwa futhi ngoba sinjalo yayo, kanye nokuvimbela abantu abanesifo sikashukela sohlobo 2 futhi ukunciphisa ingozi yesifo senhliziyo.

Zimbili izigaba Ukudla, zanikela Montignac. Uhlelo ugesi (Isigaba 1 - ukuhlanzwa yomzimba, Isigaba 2 - ekulondolozweni Imiphumela) - akusiwona ncamashi ukudla, kodwa kunalokho indlela yokuphila. Izikhathi ukuthi bayakufanelekela benaka:

• Kukhethwa efanele ukudla kwasekuseni, kwasemini kanye dinner. Ngo esigabeni sokuqala udinga give up imikhiqizo ezimbi bese efakwa nokudla ngendlela efanele. Lokhu kuncoma obonakala ulula kuzosiza ihlanze umzimba ubuthi futhi ulahlekelwe isisindo okweqile. Nokho, musa ulungise yokuthi nale Ukudla, ungathola imiphumela esheshayo.
• Phakathi Isigaba sesibili sizokwazi uphumule kancane. izidingo Amandla mancane elawula, ungakwazi ukukhokhela ngisho ezinye inkululeko ukudla, yebo, silinganisela ngendlela enengqondo.

Ingqikithi kanye izici of Ukudla

uhlelo French ukudla kuhlanganisa:

• Umkhawulo ephezulu glycemic ukudla Inkomba ukusetshenziswa (beetroot, amazambane, izaqathe) ukuthi ukwandisa amazinga kashukela futhi neqhaza ukudla kanye isisindo somzimba.
• Ukukhishwa kusukela ekudleni inhlanganisela incongruous: amaprotheni isilwane futhi ama-carbohydrate, amafutha kanye noshukela, nokunye ..
• Ukuhambisana nemigomo ukudla ahlukene.
• Ukusebenzisa imikhiqizo equkethe ushukela kumele singeqi izikhathi ezingaphezu kuka ezimbili noma ezintathu ngesonto.
• Lokhu kufakwa amaprotheni namafutha okunempilo ekudleni njalo futhi, noma ngabe lungakanani, kodwa ukusetshenziswa kwabo abahlukile kulo lonke ngemva kwesidlo.
• Izithelo njengoba isidlo phakathi ukudla.
• Ukusetshenziswa okusanhlamvu nokuyimidumba eluhlaza kuphela.
• Ukukhethwa polyunsaturated-omega-3 okunamafutha acid (isb, uwoyela inhlanzi noma uwoyela flaxseed) kanye monounsaturated fatty acid (ezinjengamafutha omnqumo).
• Ukwenqaba noma umkhawukho wesikhathi ukusetshenziswa le elihlale okunamafutha acid eziqukethwe ukudla ezifana ibhotela, inyama okunamafutha.
• umthetho okunjalo: I-carbohydrate engcono - yibo abe aphansi Inkomba glycemic.

Imenyu eseduze usuku

Ukudla kwasekuseni mo ingahlanganisa noma yisiphi uhlobo izithelo, nocezu lwesinkwa wholemeal nge ephansi fat cottage shizi noma yogurt ezingenashukela, ikhofi decaffeinated. Ukwatapheya ukudla siqukethe amafutha omnqumo uviniga sauce, Steak, ubhontshisi kuphekwe, ushizi kanye lamanzi esiphethu. Eyodla suit yemifino isobho, isaladi green, ngiyocasha amaqanda nge amakhowe futhi ephansi fat yogurt. Abantu ne izimo zezokwelapha ezingamahlalakhona kufanele babonane nodokotela ngaphambi kokusebenzisa iqoqo imikhiqizo okunikelwe Montignac. Uhlelo ugesi (on the imenyu nsuku zonke, sizobe ukwethula ngezansi) yakhiwa ngendlela yokuthi kukhona ocacile phakathi kuvunyelwe nalabo imikhiqizo ukusetshenziswa kufanele kube okulinganiselwe.

I glycemic Inkomba

Ngakho, izazi zokudla babe bona yekucala, othiwa Inkomba glycemic. Ukuthi kuyini, umkhiqizo lingaphansi ezifanele ukusetshenziswa. Ngesisekelo Ukudla ngesikhathi sesigaba sokuqala kufanele sibe izitsha, izithako okuyinto abe Inkomba ongaphakeme glycemic (ngaphansi kuka-50). Phakathi ukudla ngizodabula mayelana 3 amahora noma ngaphezulu. Kunesidingo kathathu ngelanga, plus zidla kabili. Ithanda ukukwenza esikhathini esifanayo. Ukudla kwasekuseni kufanele kube Friend, ukudla kwasemini kanye dinner - a ngokulinganisela, futhi phakathi kwabo iwukukhetha Ungadla ezifana izithelo.

Qala ukudla

Kuyini ukudla? Montignac (ugesi uhlelo, okuyinto thina ukubuka imenyu), lizisho ngokukhetha imikhiqizo enjalo ngesikhathi sesigaba sokuqala:

• Amaphrotheni-lipid samuntu: inyama ebomvu, inhlanzi, inyama yenkukhu (ngaphandle kwesibindi), ushizi namaqanda, zemifino isaladi ehlanganisa utamatisi nemifino eluhlaza, ukhilimu omuncu, noma iyiphi amafutha yemifino, yogurt ezingenashukela.
• Amaphrotheni-carbohydrate samuntu: Vegetable isobho (s GI esingaphansi 50), ongaphakeme amafutha iyogathi, zemifino salads (imifino, isobho), uviniga noma kalamula njengoba kusaladi, pasta wenza kusuka ufulawa kakolweni, oatmeal ngaphandle ubisi - amabele, nokunye okufana nokolweni, ongahluziwe Fig.
• Ezixutshiwe nguqulo: Ubhontshisi, izinso ubhontshisi, soy ubhontshisi, ephansi fat yogurt, imifino eluhlaza, utamatisi, amakhowe nelithi ulamula.

Isikhathi soshintsho kanti imithetho esigabeni sesibili

Omunye ukudla aphakanyisiwe Michel Montignac amandla uhlelo, zokupheka - konke lokhu akuyona into yesikhashana, kufanele kube umkhuba omuhle, amalungiselelo ukudla okunempilo kukho konke ukuphila. Inguquko esigabeni sesibili liyadingeka emva intuthuko kuqala kwesisindo osekuzuziwe. Phakathi kwesisindo, ngokuvamile kwenzeka ukuthi isisindo uyaqhubeka, kulungile. Kubalulekile lapha hhayi ithemba, kodwa ukulandela ukusetshenziselwa injongo ethile, kungakhathaliseki ukuthi. Umzimba udinga isikhathi ukuba sijwayele indlela entsha yokudla, unquma lapho ngeke sorry ukunikeza isisindo esengeziwe.

Izici yesigaba sesibili

Isigaba sesibili kuhilela ukusetshenziswa esincane imikhiqizo GI ephakeme 50, uma ngabe ehlangana isinkwa esimhlophe, amazambane, ummbila, irayisi elimhlophe, pasta. Ngamanye amazwi, uma kakade yidla eziyingozi, kungcono sihlanganise ngento ewusizo. Ngokwesibonelo, i-pasta ngeke akwenze okubi okuningi, uma bakudla kanye nemifino, okufanayo kungathiwani ingulube. Kodwa nansi ukuhlanganisa amafutha inyama ukudla okunesitashi (amazambane) akudingekile. Ingabe kuvunyelwe ukudla ushukela Montignac amandla uhlelo?

Izibuyekezo ngalokhu inketho kwesisindo ingatholakala ezahlukene, kodwa ikakhulu ubona okuhle okuningi kunasesimweni umonakalo. ukusetshenziswa Ushukela kungenzeka Yiqiniso, izinto eziningi ezincane, futhi uma nje ngalolu suku uyeke wonke amanye ama-carbohydrate "okubi". Ngokwesibonelo, ngidle ucezu ikhekhe futhi ugeze phansi nge itiye elimnandi ubugebengu real maqondana emzimbeni wakho.

timvo letehlukene

Ziningi kulabo ababesemsebenzini umbono wokuthi uhlelo kwamandla Michel Montignac, kodwa kukhona nalabo abangakwazi ngomoya ophansi ukwamukela zonke imingcele. Nemibi ukudla ahlukene akhona ngempela. Ukudla is kuhambisana le ndlela aluphelele, ngakho ezinye izazi zokudla zitusa ngokungeza amavithamini nemvubelo elikulesi. Akafani Ukudla nalabo (ikakhulukazi abantu besilisa) abakwazi ukuphila ngaphandle kotshwala, kuyilapho utshwala awavunyelwe ngesikhathi ukudla okunamafutha kakhulu. Isigaba sokuqala kufanele liphindwe kuka izinyanga 2.

Sekukonke, amandla uhlelo ephumelelayo futhi bazivumelanisa izidingo ngabanye lomuntu. Lokhu kusinikeza ithuba acabangele izintandokazi zabo futhi ngesikhathi esifanayo hhayi overload ngokwabo nemikhawulo ezingadingekile. Montignac Ukudla ihlangabezana ngokugcwele nezidingo indlela yokuphila enempilo. Umuntu wokuqala ayefune eyangisiza kwaba nombhali umqondo, futhi kamuva encwadini yakhe zokupheka zadayiswa circulations omkhulu futhi ujabulele ithandwa enkulu phakathi dieters emhlabeni wonke.

A kancane mayelana nombhali umqondo

Mishel Montinyak wazalwa ngo Angouleme (France) ngo-1944. Nezinkinga isisindo okweqile wayazi mathupha, uyise kuhlaziywe 120 kg. Michelle ngesayensi zezombusazwe futhi wasebenza njengomphathi we-ukunxenxa ngo-1970 e-inkampani yaseYurophu Abbott Laboratories, inkampani eyenza imithi i-US. Naphezu ukuntuleka kwemfundo yezokwelapha, wafuna indlela yokunqoba imiphumela zikuyise ibhizinisi nsuku zonke, futhi waphetha ngokuthi le nkinga kwesisindo akuyona ubungako bokudla ozokudla, kodwa kunalokho lokho kudla. Ukuyiqonda injongo yangempela yokunikezwa yokuthi ukudla nge Inkomba okusezingeni eliphezulu glycemic ngempumelelo ukuvimbela amakhilogremu okulahlwa, wabhekana ekudleni kwakhe siqu ngazitholela yezinyanga ezintathu elahlekile 14 amakhilogramu.

Ngokusekelwe isipiliyoni sami nocwaningo, Montignac wasikisela ukuba umane nje usika kuphela kilojoule kuyinto "swindle yesayensi", ngakho ukunciphisa umzimba akunakwenzeka, ngoba ngesinye isikhathi kuza ukuphuka. Isisindo zingalawulwa kuphela ukuqapha kanye Ukukhetha mkhiqizo. Ukudla yakhe yayisekelwe encwadini umqondo wokuthi ekunciphiseni kilojoule ekudleni omula a "kusinda isazela" ukuthi kwenza umzimba esitolo amafutha ngemva kwesisindo ekuqaleni ekudleni. Ngo-1990, Montignac Ukudla kuvula uchungechunge izitolo nezindawo zokudlela ukuthi ngokukhethekile imikhiqizo efana yenkomo, ushizi, ushokoledi, foie Gras, okuyinto athathwa ngokuthi "zimelela hedonism elimazayo."

1987 Incwadi yakhe "Yidla futhi uhlale ukwenzela ukungena okuncane kakhulu!" Ingabe okuhloswe ngaso umphakathi jikelele futhi 2005 kwasakazwa amakhophi angaphezu kwezigidi ezingu-16 emazweni angu-40. Umbhali Mishel Montinyak Ukudla wabulawa umdlavuza wendlala eneminyaka engu-66, kwathi ngo-August 22, 2010 emtholampilo e-Annemasse. Kusukela umshado wakhe wokuqala washiya izingane ezintathu - Charles, Emeric futhi esezosebenza. Ukuba ibuye emshadweni wayo wesibili nomkakhe noSusie kwesokunxele izingane ezimbili - Joseph noPetru.

Indlela esebenzayo ukunciphisa umzimba

Abaningi abaqala ukusebenzisa yena ohlelweni amandla, lalibonisa iqiniso ukuthi isisindo akuyona aphonswe emuva ngokuhamba kwesikhathi. Futhi lokhu umehluko oyinhloko phakathi Montignac ekudleni nabanye abaningi. Ngenxa wakhe, ungalahlekelwa isisindo nokusimamisa isisindo, kubuye kube indlela enhle ukuvimbela-type II sikashukela kanye nesifo senhliziyo. Phakathi Isigaba sokuqala ungalahlekelwa kuze kufinyelele 15-20 kg. Ukudla ilungelo kusiza ukuba unciphise umzimba futhi ekucebiseni umzimba nge amavithamini abalulekile futhi izakhi mkhondo. Uhlelo ugesi unezigaba ezimbili. Ubude umuntu wokuqala futhi kuncike izici umzimba. Phakathi Isigaba sokuqala kubalulekile ukuze anamathele ezimisweni eziningana amandla nokuhlukanisa:

• Ungadli ukudla okumahhadla nomoya nge inyama ngekhethelo amazambane, inhlanzi kanye pasta, inhlanzi noma inhlanganisela evumelekile inyama nemifino.
• Uma udle ukudla okunamafutha, okusho carbohydrate kungaba kuka 3:00.
• imikhiqizo GI kumele singeqi 55.
• Ubhanana, ibhotela, ufulawa akuvunyelwe nakancane. Nokho, uhlu imikhiqizo bavunyelwe libanzi impela, ukuze bakwazi ukwenza yobuciko yangempela Culinary.

Isigaba Ukudla yesibili kuhloswe ekuhlanganiseni impumelelo. Ngokwesibonelo, ngezinye izikhathi kuba amafutha okuxubile kanye carbohydrate. Isigaba sesibili ihlala isikhathi eside ngokwanele. Uma ngokuhamba kwesikhathi imiphumela saphela ukujabulisa, kubalulekile ukuze ubuyele isigaba sokuqala. Uma isisindo uhlaliseke, ungakwazi kancane kancane abuyele ukudla okuvamile. Kodwa noma kunjalo akufanele uphathwe kabi imikhiqizo eyingozi. Ukukhuluphala ngokweqile akuyona njalo ngumphumela ekudleni. Isizathu kungaba ezihlukahlukene zempilo. Ngakho-ke, ngaphambi kokuqala ukulandela nanoma yokudla, kungcono uxhumane nodokotela wakho futhi uxhumane okunomsoco.

Montignac: uhlelo ugesi, izincwadi, ikakhulukazi abesifazane futhi amadoda

Mishel Montinyak yisazi owaziwayo emkhakheni wezokudla okunomsoco. Izincwadi zakhe ziye zahunyushelwa ezilimini 25 ku futhi ishicilelwe emazweni 42. indlela yakhe kwavunyelwana kulo lonke elaseYurophu, futhi lokho ayekucabanga ziye zazithonya kakhulu kwamanye abalobi babehilelekile izinkinga ezifanayo. Akabanga ukuthi kungenzeka ukuba unciphise umzimba ngaphandle wayencisha ngokwakho kilojoule. Montignac Indlela isithelo kweminyaka eminingi yocwaningo nokuhlolwa. Kuyinto zamagama izincwadi zesayensi nokuvivinywa yimpumelelo eyenziwa ngokubambisana neqembu odokotela nabacwaningi. Ngokombono ongokwesayensi, le ndlela akuyona ungaqiniseki. Zikhona izici ezithile ku ekudleni besifazane nebesilisa? Ngokuphathelene ikhwalithi ukudla mehluko lapho, kuhluke kuphela ubukhulu servings.