Michel Montignac (1944 - 2010), anonyanya kuzivikanwa neFrench nutritionist, ndiyewo munyori weiyo zvino anonzi "Montignac" chirongwa chekudya - chaakakwanisa kunyanya kuitira kuti atore uremu.
Nzira isina kujairika yekudya zvinovaka muviri, yakarongedzwa naMichel Montignac, ndeyekuti anorega kudya zvishoma-calorie kudya seimwe nzira yekuderedza uremu. Iko Montignac kudya chirongwa inotarisa pane glycemic index yezvokudya. Glycemic index ndiyo kukwanisa kwemakinhydrate kuwedzera shuga yehuga muropa (chirongwa che hyperglycemia). Iyo yakakwirira ye hyperglycemia, yakakwirira glycemic index ye carbohydrate, uye pamwe chete.
"Mafuta" uye "akanaka" mahydrohydrates
Zvinyorwa zvakakosha zvekudya, maererano naMichel Montignac, "akanaka uye akaipa" makhahydrates. Makhahydrates ane chinyorwa chepamusoro cheglycemic, kana kuti "chakaipa", anokonzerwa nekuzadzwa kwomunhu wacho, pamwe chete nekunzwa kwokuneta kwaari kuwana. Izvi zvinokonzerwa nemakhahydrates zvinogona kunge zvisingatarisirwi pamatabolism. Sezvo mutemo, rondedzero yemakunguhydrates aya inopfuura 50.
Makhahydrates ane chinyorwa chiduku cheglycemic, kana kuti "yakanaka", anosanganisira yakawanda yemaminerari salt, mavitamini uye tsanangudzo. Izvozvo zvine mahydrohydrates hazvina matanho akaipa pane metabolism. "Zvakanaka" ma-carbohydrates muviri unotora zvishoma, saka haikwanisi kukonzera kuwedzera kunonzwika mune shuga yeropa. Heano maboka e "marashi uye akanaka" mahydrohydrates - mukuda kwekuderedza iyi index:
Kune "maori" emakhahydrates (ane index yakakwirira) ndeiyi: glucose, malt, mbatatayi yakabikwa, chingwa chakachena kubva muupfu wepamusoro makirasi, masikati mbatata yakasvibiswa, uchi, karoti, zviyo zvinokambaira (popcorn), shuga, zviyo zvakagadzirwa nehuga (muesli ), chokoti mumatare, mbatatisi yakabikwa, majiki, gorosi, rizi yakakanganiswa, grey chingwa, beet, bhanana, melon, jamu, pasta kubva paupamhi hwepamusoro.
Kuti "akanaka" makhahydrates (ane pasi pfupi index) ndeiyi: chingwa chinobva muupfu hwakakwana nejin, ruvara rune ruvara, peas, oat flakes, michero mutsva isina shuga, pasita kubva pfufura yakawanda, mahairi ane mavara, mapepa akaoma, chingwa kubva zvinokonzerwa nemichero, mahairi akaomeswa, lentiy, chizi peas, chingwa chega, zvibereko zvitsva, michero yekakani isina shuga, chokoti yakasviba (60% kocoa), fructose, soy, miriwo miriwo, tomato, mandimu, mushwa.
Zvokudya zvinoenderana neChirongwa cheMontignac hazvibvumiri kuti "ma" carbohydrates ave akabatanidzwa nemafuta, nekuda kweizvi, metabolism inodengenyeka, uye chikamu chikuru chemapidhi inogamuchirwa inochengetwa mumuviri sehutu.
Mafuta muzvokudya zveMichel Montignac
Mafuta anewo mapoka maviri: mafuta emhuka (tinoawana muhove, nyama, jisi, mafuta, nezvimwewo) nemiriwo (margarine, mafuta akasiyana-siyana emafuta, nezvimwewo).
Mamwe mafuta anowedzera zvinyorwa zve "bad" cholesterol muropa, vamwe, zvisinei, zvinoderedza.
- mafuta anowedzera cholesterol. Boka ravo rinosanganisira mafuta akazara, ayo anowanikwa mumafuta, nyama, kusvuta uye mairi emichero, muchindwe nehotela;
- Mafuta, izvo zvinenge zvisingaiti maitiro ekugadzirwa kwecholesterol. Iyo iri mumhuku (pasina ganda), mazai uye oyster;
- Mafuta anoderedza cholesterol. Aya mafuta atinowana mumafuta ezvemidziyo: maorivhi, sunflower, rapseed, soybean, corn, uye vamwe.
Mafuta ehove haabatsiri pane cholesterol chero ipi zvayo, asi inogona kuderedza huwandu hwe triglycerides muropa - izvo zvinodzivirira kuumbwa kweropa, izvo zvinoreva kuti inodzivirira mwoyo yedu. Nokudaro, mumutemo wake wekudya kunovaka muviri Michel Montignac anotikurudzira isu hove dzakawanda kwazvo: sardines, herring, tuna, salmon, chum, mackerel.
Iko Montignac kudya yega inobva pakuziva kuti iwe nguva dzose unoda kusarudza "zvakanaka" makhahydrates uye "yakanaka" mafuta.
Zvidziviriro zvemiti
Michel Montignac's food system inorambidza zvinhu zvinotevera:
- Shuga. Muzvokudya zvevanhu, maererano naMontignac, shuga ndiyo chinhu chinotyisa zvikuru. Asi kana iwe zvachose uchisiya shuga, ungachengeta sei zvishoma zvinodiwa zvishoma zveglucose muropa? Muchi ichi - chimwe chezvivande zvekudya. Montignac anotiyeuchidza kuti muviri womunhu haudi shuga, asi glucose. Uye tinozviwana nyore nyore muzvibereko, zviyo, zviyo uye zvokudya zvose.
- Chikafu chitsvuku. Mune chirongwa chekudya cheMontignac, hapasisina nzvimbo yechingwa kubva pahupfu hwakatsveneswa. Kunyange zvazvo makhahyhaidhadhi ari mukati maro anopa muviri wedu humwe huwandu hwemagetsi, kubva pakudya kwezvokudya, chingwa chakadaro hachibatsiri zvachose. Kunatswa kwechingwa chiratidzo chekunatswa kwayo, naizvozvo, chikafu chikachena zvikuru, chakaipa kwazvo.
- Mbatata. Imwe "yakadzingwa" mune zvokudya zveMichel Montignac. Mbatatisi ine mavitamini akawanda uye zvinongororwa-asi, kazhinji, muchechi chete, izvo zvisingawanzodyiwa. Mbatatisi inopa muviri muviri wakakura kwazvo wehuga. Mukuwedzera, zvakakosha zvikuru kuti mbatata ichagadzirwa sei. Mbatata yakasviba ine glycemic index yakaenzana ne 90, uye mbatata yakabikwa - 95. Kufananidza, tinoyeuka kuti yakachena glucose index inokwana zana.
- Macaroni michina. Hazvisi zvekugadzira hupfu hwakanaka, asiwo kuwedzera mafuta akasiyana-siyana (mishonga uye maruva, jisi, mazai). Izvi zvinopesana nezvinokosha zvezvokudya zvakasiyana, - pasina izvo, maererano naMontignac, hazvigoni kubvisa kilogram dzakawanda.
- Doro. Mukudya kwaMongnac ivo
hazvirevi chete nokuti, kana uchidha doro, munhu ari kuwedzera kuwedzera.
Saka, ngatitaurirei. Nzira yekudya yaMichel Montignac inoti:
- Usasanganise "yakaipa" makhahydrates nemafuta.
- Kana zvichibvira, shandisa mafuta "akanaka" chete.
- Itai mafuta nemiriwo - chaizvoizvo, iyo mune zvakawanda zve fiber. Sezvatotaurwa, kudya kwakasiyana, maererano naMontignac, - chiitiko chinokosha chekurasikirwa.