Mishel Montinyak: inkqubo yonikezelo amandla

Mishel Montinyak (1944-2010) - umbhali kwinkqubo ethandwayo welahleko eziphumelelayo. Yena nokumbetha izidlo ephantsi-osidingayo. Ixabiso isalathiso Glycemic - elo cebo Focus kwamandla eyinhloko njengoko ingqalelo Montignac. Inkqubo unikezelo amandla nutritionist odumileyo French igqalwa omnye inguwo iyimpumelelo kwinkulungwane edluleyo. Yintoni na yahlukile nabanye abaninzi?

"Imbi" kanye carbohydrate "ezilungileyo"

Zonke carbohydrate Michel Montignac inkqubo amandla apho omnye ethandwa, yahlulwe okulungileyo, esinika amandla, nezimbi - index eliphezulu Glycemic (50), kanti ke unobangela ukutyeba, sibe ukudinwa, ukutya kancinane njalo njalo. carbohydrate eziluncedo zibandakanya imali ebonakalayo iiminerali, iivithamini kunye izinto, azafunyanelwa ndawo. Phantse akukho iziphumo ezibi umzimba ulandelwe. "Good" wekhabohayidreyiti zifunxe kancinci kuphela, ngoko ke asikwazi kunokubangela ukunyuka ophawulwe amaqondo eswekile yegazi.

Carbohydrate ekuthiwa-eziyingozi ziquka iswekile, iitapile namaqebengwana, isonka esimhlophe eyenziwe umgubo emhlophe, nobusi, iminqathe, kukubola umbona, iswekile, ukutya okuziinkozo ukuqhubekekiswa, itshokolethi, iitapile kuphekwa, iibhiskithi, umbona, irayisi emhlophe, isonka esimdaka, beetroot, iibhanana, melon, hooter, ipasta, umgubo kunye nabanye.

carbohydrate eziluncedo index Glycemic ephantsi ziquka: fructose, isonka ngomgubo wengqolowa kunye bran nengqolowa yonke, irayisi elimdaka, ertyisi, okuziinkozo, incindi iziqhamo ezifreshi, ipasta, durum, iimbotyi bebala, iimveliso zobisi, neentlumaya, irye isonka, iziqhamo ezifreshi , eyakhiwe iziqhamo ngaphandle iswekile, itshokolethi emnyama (60% ekoko), iimbotyi zesoya, imifuno eluhlaza, iitumato, lemons, amakhowa.

Kwamafutha kwinkqubo lombane

inkqubo amandla Michel Montignac apho siye saxubusha, akavumeli ukudibanisa "nezingalunganga" izakhi kunye amafutha. Kungenjalo, ipesenti ethile lipids yamkelwe kuhlala emzimbeni. Uthe ngaphandle amaqela amabini ngamanqatha: izilwanyana (zifumaneka intlanzi, inyama, itshizi, ibhotolo, njl ...) Yaye yemifuno (imajarini, neoli, njl ...). Abanye babo ukwandisa isixa cholesterol embi egazini. Oku ikakhulu ifumile amafutha, apho zifumaneka ezityebileyo, inyama, etshaya kunye neemveliso zobisi, ioli yesundu.

Noko ke, kukho abo ukunciphisa cholesterol okanye phantse azinampembelelo nokubunjwa kwayo. Imizekelo iquka iinkukhu ngaphandle eluswini, amaqanda kunye iimbatyisi. Ezi emigudwini zifumaneka oli yemifuno: umnquma, ujongilanga, icanola, soy, nombona kunye nabanye. Ukuphila intlanzi - sardines, herring, tuna, nesalmon kunye mackerel. fish oil alunasiphumo kwi cholesterol nangayiphi na indlela, kodwa uyakwazi ukwehlisa izinga triglycerides egazini, nokuthintela ukuyilwa thrombi nokukhusela intliziyo.

izinto ezingavumelekanga

Ukususela oko iimveliso ubiza ukuyeka okanye ukunciphisa Mishel Montinyak? Inkqubo umbane sakhiwe ngendlela yokuba kufuneka sibandakanye zomsebenzi index eliphezulu Glycemic. Umzekelo:

• Sugar. Ngokutsho nutritionist, yeyona imveliso eyingozi kakhulu. Njani, ke, ukuba agcine isiqulatho ubuncinane obufunekayo glucose egazini? Lo - enye iimfihlelo eziphambili. Montignac uyasikhumbuza ukuba umzimba womntu akuyomfuneko iswekile kunye glucose imvelaphi yokufakelwa, inokubuyiselwa ngokulula zifumaneka iziqhamo, iinkozo kunye imidumba.
• isonka esimhlophe ezenziwe ngomgubo esulungekisiweyo. Nangona iqulathe icarbohydrates unika umzimba wethu umlinganiselo othile wamandla ukusuka kwindawo lesondlo lwembono, le imveliso ngamampunge ngokupheleleyo, kwaye mhlophe kukuba, kubi kakhulu.
• Amazambane. Enye "ayephila 'kule nkqubo. Namazambane ibe ezininzi iivithamini kunye neeminerali, ubukhulu becala kuphela eluswini, leyo kunqabile utya. It linikezela ipesenti ephezulu gqitha glucose. Okubizwa has index Glycemic ka-90, namazambane elosiweyo - 95. Kuba kuthelekiswa, isalathiso glucose olusulungekileyo 100.
• Pasta. Abazange kuphela mawenziwe ngomgubo wengqolowa, kodwa wongezelela kubo iintlobo kwamafutha, oyile, ibhotolo, itshizi, amaqanda. Oku kuchasene sisiseko umbane eyahlukileyo, ngaphandle apho balahle le wayedla extra akwenzeki, wacinga Montignac.
• Inkqubo unikezelo mbane (incwadi iresiphi ukusuka nutritionist inikeza iindlela ezininzi intlanganisela luncedo iimveliso) Kwakhona aliquki utywala, njengoko oku njengomba nayo ludlala indima ebalulekileyo inzuzo ubunzima, njengoko yenza iphango iyevakala.

amacebo aluncedo

Kwiminyaka emininzi ngcali zophando ndifunda ukutya kunye nokusetyenziswa kweemveliso ngokungqinelana index zabo Glycemic. Ukutya, leyo ucebisa Montignac (inkqubo unikezelo lwamandla, imigaqo iimveliso indibanisela zidlala indima ebaluleke kakhulu kulo), kuninzi ofana nabanye. Nazi ezinye iingcebiso kusoloko afumaneka kumanqaku ukudla okunempilo:

1. Musa ukuxuba "okubi" izakhi kunye amafutha.
2. Ukuba kunokwenzeka, sebenzisa kuphela nezikhongozelo "ezilungileyo".
3. Dibanisa amafutha kunye nemifuno, ingakumbi ezo izinto eziphakamileyo nefayibha.
4. Sela amanzi kakhulu.
5. Ulahle umgubo, iilekese njalo njalo.

iziseko theoretical component Montignac yokudla

Ngokutsho kwithiyori Michel Montignac, ubunzima kwandisa ukuba zidle ezinkulu carbohydrate, ingakumbi abo abe index eliphezulu Glycemic. iimveliso ezifana ibe nempembelelo engentle kummandla we amaqondo eswekile yegazi, zanda kakhulu. Oku kubangela ukuba imveliso ye-insulin. It is a hormone omeleza amaqondo eswekile yegazi. Ekuhambeni kwexesha, umzimba uqalisa ukuvelisa ukunganyangeki insulin, ngamanye amazwi, oko oyekayo nokusabela kuyo.

kukutya kakhulu phezulu index zokutya Glycemic ebangela amaqondo eswekile yegazi ukuba akukho kuphinda inciphise ngokwendalo. Uyayivuselela imveliso kwencindi enzyme - lipase lipoprotein ukuba noxanduva lokugcina amanqatha, kwaye okona kubalulekileyo - insulin abangaphangeliyo triglyceride lipase enzyme kwakunye ikhuthaza kwesimilo nokususwa kwamafutha emzimbeni. Ngokusekelwe kwezi data, le nutritionist French iye yaqulunqa inkqubo amandla.

Montignac: kwinkqubo yonikezelo amandla

incwadi iresiphi, ibhalwe Mishel Montinyak, ubiza ukuba kwesithintelo, kodwa inikeza abafundi bayo menu elungeleleneyo iinketho ezininzi. Kuyimfuneko ukuba ukukhetha umgangatho ophezulu zonke iintlobo zemveliso: iikhabhohayidrethi, amafutha kunye neeproteni. Kuyimfuneko ukuba bakuthathele ingqalelo ixabiso lesondlo kunye nefuthe kwi amaqondo eswekile yegazi. Ugxininiso kwi inkcubeko ukutya yaye yokudla, nto leyo kusebenza kuphela ukuba ukwehla kobunzima, kodwa ngenxa uzinziso wayo, kwakunye nokuthintela uhlobo 2 diabetes nokucutha umngcipheko wokuba nesifo sentliziyo.

Kukho izigaba ezibini yokudla, zanikela Montignac. Inkqubo unikezelo mbane (Isigaba 1 - ukuhlanjululwa umzimba, iSigaba 2 - ulondolozo iziphumo) - loo nto kanye ukutya, kodwa kunokuba indlela yobomi. Moments ongcono ukuhlawula ingqalelo:

• Ukhetho oluchanekileyo lwe-isidlo sakusasa, sasemini isidlo. Inxaxheba kwinqanaba lokuqala kufuneka ancame izinto ezimbi kwaye ngenisa ukutya okusempilweni. Esi siphakamiso obonakala ulula kuya kunceda yokuhlambulula umzimba ubuthi ukunciphisa umzimba. Noko ke, musa lungisa yokuba nale ukutya, ungafumana iziphumo ngoko nangoko.
• Kwisigaba sesibini kuya kuba lula lokuphumla kancinane. iimfuno namandla abantu zingqongqo, unako ngisho ezinye inkululeko ukutya, Kakade, ngaphakathi kwemida efanelekileyo.

Umongo kunye awohluke ukudla

French isicwangciso isidlo iquka:

• Imida of Glycemic index zokutya yokusebenzisa ophezulu (beet, iitapile, iikherothi) ukuba ukwandisa amaqondo eswekile yegazi kunye negalelo kukuzingxala ukutyeba.
• Basuke yokudla zizifundo gaka: Iprothini zezilwanyana carbohydrate, namanqatha kunye neswekile, njalo-njalo ..
• Ukuthobela nemigaqo a ukutya eyahlukileyo.
• Sebenzisa iimveliso eziqulathe iswekile mayingagqithi amaxesha ngaphezulu amabini okanye amathathu ngeveki.
• Ukuqukwa protein kunye namafutha abasempilweni ekutyeni rhoqo yaye nayiphi na imali, kodwa ukusetyenziswa kuzo kusahlula kwezinye kwesidlo.
• Yeziqhamo njengendlela izimuncumuncu phakathi izidlo.
• Ukusetyenziswa okuziinkozo kunye imidumba kuphela ekrwada.
• Ukukhetha polyunsaturated omega-3 okunamafutha acid (umz, fish oil okanye oyile flaxseed) kunye acids okunamafutha monounsaturated (ezifana ne-oyile yomnquma).
• Ukwala okanye umda wokusetyenziswa le asidi olunamafutha ifumile equlethwe ukutya okunjalo njengamasi umlomo wabo, inyama okunamafutha.
• Loo Umthetho: iikhabhohayidrethi best - abo babe index lisezantsi Glycemic.

Le menu sentengo imini

Breakfast linokuthetha nawuphi na uhlobo iziqhamo, iqhekeza lesonka esibizwa ngokuba nge-fat cottage itshizi okanye iyogurt unsweetened, ikofu decaffeinated. isidlo weavokhado iqulathe zamafutha omnquma kunye neviniga sauce, inyama, iimbotyi bepheka, itshizi kunye namanzi bezimbiwa. Kuba isidlo isuphu isuti yemifuno, isaladi eluhlaza, begilana amaqanda kunye amakhowa kunye ezisezantsi-fat iyogurt. Abantu izigulo ezingapheliyo kufuneka adibane nogqirha phambi kokuba usebenzisa iseti iimveliso ezifundiswa ku Montignac. Inkqubo unikezelo mbane (kwi menu yonke imihla, siya kunika ngezantsi) yenziwe ngendlela eya kwenza ukuba kukho umahluko ocacile phakathi kuvumelekile nabo iimveliso ezisoloko zisebenzisa amanzi kufuneka kuphela.

I Glycemic Isalathisi

Ngako oko, zokudla kufuneka ngokwabo njengesiqalo, ekuthiwa index Glycemic. Ntoni na, lo imveliso ngaphantsi alungele ukusetyenziswa. Isiseko yokudla ngexesha lesigaba sokuqala kufuneka abe izitya, izithako leyo yokuba sinamazinga index Glycemic (ngaphantsi kwama-50). Phakathi izidlo kufuneka sidlule 3 iiyure okanye ngaphezulu. Kukho imfuneko izidlo ezithathu ngosuku, kunye zidla ezimbini. Okungcono ukukwenza oko ngexesha elifanayo. Breakfast kufuneka gingci, isidlo sasemini kunye dinner - zwi, kwaye phakathi kwabo kukukhetha amashwamshwam ezifana iziqhamo.

Qala ukutya

Yintoni na ukudla? Montignac (inkqubo yonikezelo ngamandla, nto leyo thina Ukujonga menu), ucebisa ukuba umntu ukhetha iimveliso ezifana ngexesha lesigaba sokuqala:

• Protein-lipid ngobuwena: inyama ibhityile, intlanzi, inyama yenkukhu (ngaphandle kwesibindi), itshizi kunye namaqanda, isaladi yemifuno equka iitumato kunye nemifuno eluhlaza, cream ezimuncu, okanye nayiphi na oyile yemifuno, iyogurt unsweetened.
• Protein-ekudleni ngobuwena: Imifuno Soup (s GI ngaphantsi kwama-50), libya amanqatha iyogathi, salads yemifuno (imifuno, kuba isuphu), iviniga okanye lemon ijusi njengoko zokubopha, ipasta eyenziwe ngomgubo wengqolowa, oatmeal ngaphandle ubisi - amazimba, buckwheat, uluhlaza Isazobe.
• Mixed uguqulelo: iimbotyi, iimbotyi zezintso, iimbotyi zesoya, libya-fat iyogurt, imifuno eluhlaza, iitumato, amakhowa yeelamuni.

Ixesha inguqu kunye nemithetho isigaba sesibini

Enye ukudla wacebisa Michel inkqubo amandla Montignac, recipes - konke oku yinto yethutyana, kufuneka ibe ngumkhwa olungileyo, babebalungiselele ukutya okunempilo ubomi. Akulula xa uqeqeshelwa ukuba sesibini isigaba efunekayo emva inkqubela yokuqala umzimba sele iphunyelelwe. Ngexesha ilahleko ubunzima, oku kudla ngokwenzeka ukuba ubunzima siqhubeka, loo nto ilungile. Kubalulekile apha ukuba ithemba, kodwa ukuba ukulandela injongo eyenzelwe yona, enoba yintoni. Umzimba udinga ixesha ukuze uqhelane ngendlela entsha ngokutya, ugqiba xa akayi kuba yena sorry ukunika ubunzima ezingaphezulu.

Iimpawu ze isigaba sesibini

Isigaba sesibini ibandakanya ukusetyenziswa imali encinci iimveliso GI ephakamileyo 50, ngaphandle kokuba zidityaniswe kunye isonka esimhlophe, iitapile, umbona, irayisi emhlophe, pasta. Ngamanye amazwi, ukuba sele udle into eyingozi, kungcono ukudibanisa ngento eluncedo. Umzekelo, i-pasta akayi kwenza umonakalo, ukuba uzitye kunye nemifuno, okufanayo akunakuthethwa malunga yehagu. Kodwa nantsi kukudibanisa inyama amafutha kunye nokutya okunesitatshi (neetapile) akukho mfuneko. Ngaba kuvumelekile ukutya inkqubo amandla sugar Montignac?

Reviews ngale khetho ukunciphisa umzimba ingafumaneka ezahlukeneyo, kodwa ubukhulu becala ukuba abone okulungileyo ngaphezu yingozi. ukusetyenziswa Iswekile kunokwenzeka, kakade, hi mpimo lowutsongo, yaye kwakhona ngokuxhomekeka ekubeni kule mini uyeke zonke ezinye "nezingalunganga" silambile. Umzekelo, ndidle iqhekeza iikeyiki ubahlambe uyayichitha leti esimnandi ubugebengu yokwenene ngokunxulumene emzimbeni wakho.

izimvo ezahlukeneyo

Kukho abantu abaninzi abaye baba imbono yokuba inkqubo amandla Michel Montignac, kodwa kukho abo bangakwaziyo ngokuzolileyo ukwamkela zonke izithintelo. Ezingeloncedo a ukutya eyahlukileyo ikhona ngokwenene. Yokudla kulinganiswa ngale ndlela ayikho ofezekileyo, ngoko amanye zokudla bacebisa iivithamini ukudibanisa kunye negwele yamazimba. Akafani ukudla nabo (ngakumbi amadoda) akakwazi ukuphila ngaphandle kotywala, lo gama idla iziselo ezinxilisayo awavumelekanga ngexesha izidlo ezininzi. Inqanaba lokuqala kufuneka phindwa ngaphambi ngaphezu kweenyanga-2.

Ngokubanzi, inkqubo kusezandleni kakuhle aze alungelelaniselwe iimfuno ngamnye zomntu. Lunika ithuba lokuba athathe ingqalelo ukhetho zabo kwaye ngaxeshanye ukuzithwalisa imithwalo ngokwazo kunye imiqathango engeyomfuneko. Montignac ukudla idibana ngokupheleleyo iimfuno yokuphila esempilweni. Le ndoda wanceda lowo yena kuqala, waba yimbangi kombono, yaye kamva bakhe zokupheka ncwadi kuthengiswa circulations enkulu yaye babe ithandwa enkulu phakathi dieters kulo lonke ihlabathi.

A bit malunga nombhali ingcamango

Mishel Montinyak wazalelwa Angoulême (France) ngo-1944. Neengxaki umzimba yena ngawakhe, uyise ubunzima 120 kg. UMichelle wafunda isayensi kwezopolitiko kwaye wasebenza njengomphathi yokugaya ngo-1970 kwi igatha lwakwa- yaseYurophu Abbott Laboratories, inkampani eyenza imithi US. Nangona nokungabikho kwemfundo lonyango, wafuna indlela yokoyisa imiphumo zasemini zoshishino yemihla ngemihla, kwaye wagqiba ukuba ingxaki ukutyeba asinguwe kudla malini, kodwa nina kudla ntoni. Ukuyiqonda into yokuba ukutya index eliphezulu Glycemic kuthintela eekhilogram inkunkuma, ibiqala Umxhesho wakhe ngenxa yam, nangenxa iinyanga ezintathu ezilahlekileyo eekhilogram-14.

Ngokusekelwe kumava yam kunye nophando, Montignac wacebisa ukuba nje ukusika calories yi "swindle nzululwazi", ngoko ukuze ukunciphisa umzimba akunakwenzeka, kuba kungekudala kuza hlula. Ubunzima ungalawuleka kuphela esweni kunye nokukhetha imveliso. Umxhesho wakhe wawusekelwe kwingcamango ukuba kuncitshiswa calories kwi ekutyeni uqala i "kusinda ezizezemvelo" leyo ebangela ukuba umzimba ivenkile amanqatha emva ilahleko ubunzima ekuqaleni ekutyeni. Ngo-1990, Montignac ukudla kuvula uthotho iivenkile zokutyela ukuba zibanga iimveliso ezifana yenkomo, itshizi, itshokolethi, foie Gras, nto leyo athathwa ngokuba "iisimboli hedonism etshabalalisayo."

incwadi yakhe 1987 "Yitya uze uhlale slim!" Ngaba ijoliswe kuluntu jikelele kunye 2005 ifikelele kusasazwe iikopi ezizigidi ezili-16 kumazwe angama-40. Umbhali Mishel Montinyak ukutya wabulawa ngumhlaza prostate eneminyaka engama-66, kwathi Agasti 22, 2010 ekliniki in Annemasse. Ukususela umtshato wakhe wokuqala washiya ngasemva abantwana abathathu - Charles, Emeric kunye uSybil. Ukusuka umtshato wakhe wesibini kunye nomfazi wakhe uSuzi abantwana ababini - uYosefu noPetros.

Ngendlela esebenzayo ukuze unciphise umzimba

Abaninzi kwabo waqala isicelo ngokwakhe kwinkqubo amandla, walatha into yokuba ubunzima ayaphoswa umva ngokuhamba kwexesha. Nguwo lo ke umahluko ophambili phakathi Montignac ukutya abanye abaninzi. Ngenxa yakhe, ungaphulukana ngokobunzima uzinzise ubunzima, loo nto kwakhona indlela elungileyo nokuthintela uhlobo II seswekile kunye nesifo sentliziyo. Ngethuba lesigaba sokuqala unokuphulukana ukuya kwi 15-20 kg. Ukutya Ilungelo inceda ukwehlisa umzimba yaye kuphuhliswe umzimba kunye iivithamini eziyimfuneko kunye nezinto umkhondo. Inkqubo umbane iqulathe izigaba ezibini. Ubude umntu wokuqala kwaye kuxhomekeke iimpawu eziphilayo. Ngethuba lesigaba sokuqala kuyimfuneko ukuba bathobele imigaqo eziliqela yokuzahlula lwamandla:

• Musa ukudla izakhi kunye inyama inqatha iitapile, intlanzi kunye pasta, intlanzi okanye izayamaniso avunyelwe yenyama nemifuno.
• Ukuba utya ukutya okunamafutha, okt iikhabhohayidrethi kubakho ngaphambi kwe 3:00.
• iimveliso GI mayingagqithi 55.
• Iibhanana, ibhotolo, umgubo akuvumelekanga ngokungqongqo. Nangona kunjalo, uluhlu iimveliso kuvunyelwa libanzi kakhulu, ngoko ke banako ukwenza obukhulu yokwenene culinary.

Isigaba sesibini ekutyeni ijolise kudityaniswe iziphumo ekufikelelwe kuzo. Ngokomzekelo, maxa wambi kuba amafutha ephikisanayo kunye carbohydrate. Isigaba sesibini ihlala ixesha elide ngokwaneleyo. Ukuba ngaphezu kwexesha iziphumo bayeka ukukholisa, kuyimfuneko ukuba uye emva kwisigaba sokuqala. Xa ubunzima kuzinzile, unako kancinci ukubuyela ukutya yesiqhelo. Kodwa nayiphi na imeko akufuneki gadalala iimveliso eziyingozi. Abatyebe akusoloko isiphumo nezingafezekanga. Isizathu inokuba ezahlukahlukeneyo iingxaki zempilo. Ngoko ke, ngaphambi kokuba aqalise ukulandela nayiphi na ukutya, kuya kuba kuhle ukuba udibane nogqirha wakho kwaye ubonane nutritionist.

Montignac: inkqubo unikezelo lwamandla, neencwadi ezo, ngokukodwa abasetyhini kunye namadoda

Mishel Montinyak i ingcali eyaziwa kakuhle kwi batye ukutya okusempilweni. iincwadi zakhe ziye zaguqulelwa kwiilwimi ezingama-25 yaye yapapashwa kumazwe 42. indlela yakhe yamkelwa kulo lonke elaseYurophu, neengcamango zakhe ziye zaba nempembelelo enkulu kwezinye lababhali Sizibandakanye iingxaki ezifanayo. Ungqinile ukuba kunokwenzeka ukuba unciphise umzimba ngaphandle sibabandeza wena lweekhalori. Montignac Indlela kusisiqhamo kwiminyaka emininzi yophando kunye nokuvavanywa. Yindibanisela iimpapasho zobunzululwazi ezininzi neemvavanyo ngempumelelo lwaqhutywa ngentsebenziswano ne neqela koogqirha kunye nabaphandi. Ukusuka apho umbono lwenzululwazi, le ndlela ayikho kwamathandabuzo. Ingaba kukho iimpawu ezithile yomxhesho abasetyhini kunye namadoda? Ngokuphathelele umgangatho ukutya akukho mahluko apho, ziyahluka kuphela ubungakanani servings.