UMichel Montignac (1944 kuya ku-2010), udokotela owaziwayo waseFrance, naye owayengumlobi wesimiso esivame ukubizwa ngokuthi "i-Montignac" - okuyinto ayenze ngokuyinhloko ukuze alahlekelwe isisindo ngokwakhe.
Indlela engavamile yokudla, ehlongozwa nguMichelin Montignac, yukuthi uyayinaki ukudla okunama-khalori njengendlela yokulahlekelwa isisindo. Isikimu sokudla sikaMongnac sigxile ohlwini lokudla lwe-glycemic. Inkomba ye-glycemic ikhono le-carbohydrate ukwandisa okuqukethwe okushukela egazini (inqubo ye-hyperglycemia). Ukuphakama kwe-hyperglycemia, kuphakamisa inani le-glycemic ye-carbohydrate, futhi ngokuphambene nalokho.
I-carbohydrates "emibi" futhi "emihle"
Imfihlo eyinhloko yokudla, ngokusho kukaMichel Montignac, "ama-carbohydrate" amahle futhi amabi ". Ama-carbohydrate anomqulu ophakeme we-glycemic, noma "omubi", anesibopho sokugcwala komuntu, kanye nomzwelo wokukhathala ayebhekene nawo. Lezi-carbohydrate ingaba nethonya elingalindelekile kumetabolism. Njengomthetho, inkomba yalezi carbohydrate ingaphezu kuka-50.
Ama-carbohydrate ane-index encane ye-glycemic, noma "okuhle", afaka inani elibalulekile lasawoti wamaminerali, amavithamini nezici zokulandelela. Lezi-carbohydrate cishe azikho umthelela omubi ku-metabolism. "I-carbohydrate enhle" umzimba uyayithatha kancane kancane, ngakho ayikwazi ukukhuphula ukwanda kwesifo segazini. Nawa amaqembu "ama-carbohydrate" amabi "omubi futhi omuhle" ukuze unciphise le nkomba:
I-carbohydrate "embi" (ene-index high) yilezi ezilandelayo: i-glucose, i-malt, amazambane abhakabhaka, isinkwa esimhlophe esivela kufulawa wamamaki aphezulu, amazambane aphucuziwe, uju, izaqathe, ama-popcorn), ushukela, okusanhlamvu okusetshenzisiwe noshukela (muesli ), ushokoledi ngamathayili, amazambane abilisiwe, amakhukhi, ummbila, irayisi ehlutshiwe, isinkwa esibuhlungu, ubhontshisi, ubhanana, i-melon, i-jam, i-pasta esuka kufulawa ophezulu.
I-carbohydrate "enhle" (ene index eliphansi) yilezi ezilandelayo: isinkwa esivela kufulawa ophelele we-bran, irayisi elibomvu, i-peas, ama-oat flakes, izithelo zezithelo ezinomsoco ngaphandle kokushukela, i-pasta ezivela kufulawa omningi, ubhontshisi obombala, i-peas eyomile, isinkwa imikhiqizo yobisi, ubhontshisi owomileyo, i-lentile, i-peas, i-rye isinkwa, isithelo esisha, izithelo ezinamakhanda ngaphandle kokushukela, ushokolethi omnyama (ama-cocoa angu-60), i-fructose, i-soy, imifino eluhlaza, utamatisi, ulamula, amakhowe.
Ukondla ngokwemiklamo ye-Montignac ayivumeli ama-carbohydrate "amabi" ahlanganiswe namafutha, ngenxa yalokhu, i-metabolism iyaphazanyiswa, futhi amaphesenti aphezulu we lipids ayamukelekile agcinwa emzimbeni njengamafutha.
Amafutha ohlelweni lokudla lukaMichel Montignac
Amafutha ahlukaniswe ngamaqembu amabili: amafutha wezilwane (siwafumana ezinhlanzi, inyama, ushizi, ibhotela, njll) kanye nemifino (igargarine, amafutha ahlukahlukene yemifino, njll).
Amanye amafutha athulisa okuqukethwe "cholesterol" embi egazini, abanye, ngokuphambene nalokho, banciphise.
- amafutha akha i-cholesterol. Iqembu labo liqukethe amafutha agcwele, atholakala kumafutha, inyama, imikhiqizo yokubhema kanye nobisi, isundu nebhotela;
- Amafutha, okwenzekayo angathinti ukwakhiwa kwe-cholesterol. Zisezinkukhu (ngaphandle kwesikhumba), amaqanda nama-oysters;
- Amafutha anciphisa i-cholesterol. Lawa mafutha esiwafumana emafutheni yemifino: umnqumo, i-sunflower, i-rapeseed, i-soya, i-corn, kanye nabanye.
Amafutha wezinhlanzi awunamthelela ku-cholesterol nganoma iyiphi indlela, kodwa anganciphisa izinga lika-triglycerides egazini - okuvimbela ukwakheka kwegazi, okusho ukuthi livikela inhliziyo yethu. Ngakho-ke, ngendlela yakhe yokudla okunomsoco uMichel Montignac usincoma izinhlanzi ezinamafutha kakhulu: ama-sardine, i-herring, i-tuna, i-salmon, i-chum, i-mackerel.
Uhlelo lokudla lwe-Montignac lusekelwe ekutheni uhlale udinga ukukhetha ama-carbohydrate "amahle" namafutha "amahle".
Imikhiqizo evinjelwe
Uhlelo lokudla lukaMichel Montignac luvimbela imikhiqizo elandelayo:
- Ushukela. Ngokudla komuntu, ngokusho kukaMongnac, ushukela ngumkhiqizo oyingozi kakhulu. Kodwa uma ushiya ngokuphelele ushukela, ungayigcina kanjani okungenani ubuncane be-glucose egazini? Kulokhu - enye yezimfihlo zokudla. UMongngnac usikhumbuza ukuthi umzimba womuntu awudingi ushukela, kodwa i-glucose. Futhi sikuthola kalula ezithelo, okusanhlamvu, izithelo kanye nokudla konke.
- Isinkwa esimhlophe. Esikhathini sokudla kukaMongnac, akukho ndawo yesinkwa esivela kufulawa olicwengileko. Nakuba ama-carbohydrate aqukethwe kuwo anika umzimba wethu amandla amaningi, kusukela ekuboneni kokudla okunomsoco, isinkwa esinjalo asinalutho neze. I-Whiteness yesinkwa ibonisa ukuhlanzwa kwayo, ngakho-ke, isinkwa esimhlophe kakhulu, sibi nakakhulu.
- Amazambane. Omunye "odelelekile" ohlelweni lokudla lukaMichel Montignac. Amazambane aqukethe amavithamini amaningi kanye nezakhi zokulandelela - kodwa, ikakhulukazi, kuphela ekhoneni, okungavamile ukudliwa. Amazambane ahlinzeka ngomzimba ngephesenti eliphezulu kakhulu ye-glucose. Ngaphezu kwalokho, kubaluleke kakhulu ukuthi amazambane azopheka kanjani. Amazambane ahlambulukile ane index elincane elilingana ne-90, namazambane abhakabhakeni - 95. Uma siqhathanisa, sikhumbula ukuthi inkomba ye-glucose ehlanzekile ilingana no-100.
- Imikhiqizo ye-Macaroni. Akukwenziwa nje kuphela ekufakeni ufulawa omuhle, kodwa futhi wengeze amafutha ahlukahlukene (imifino nebhotela, ushizi, amaqanda). Lokhu kuphikisana nezinto eziyisisekelo zokudla okuhlukene, - ngaphandle kwalokho, ngokusho kukaMongnac, akunakwenzeka ukuba ususe ama-kilogram amaningi.
- Iziphuzo ezidakayo. Ekudleni kukaMongnac
azibandakanyi nje ngoba, lapho bedla utshwala, umuntu uthola isisindo.
Ngakho-ke, ake sithi. Indlela yokudla kaMichel Montignac inikeza:
- Ungahlanganisi ama-carbohydrate "amabi" namafutha.
- Uma kungenzeka, sebenzisa amafutha "amahle" kuphela.
- Hlanganisa amafutha ngemifino - ngokuyisisekelo, lezo eziningi fiber. Njengoba sekushiwo kakade, ukudla okuhlukene, ngokusho kukaMongnac, - isimo esibalulekile sokulahlekelwa isisindo.