Michel Montignac (1944 - 2010), katswiri wodziwika bwino wa ku France, nayenso anali mlembi wa mchitidwe wotchuka wamakono wotchedwa "Montignac" - umene adayambitsa makamaka kuti adzichepetse yekha.
Njira yosazolowereka ya zakudya, yomwe inakambidwa ndi Michel Montignac, ndikuti amanyalanyaza zakudya zochepa zomwe zimakhala zochepetsera thupi. Chakudya cha Montignac chimakhudza chiwerengero cha zakudya zowonongeka. Glycemic index ndi mphamvu ya zimagulu kuti aziwonjezera shuga mu magazi (njira ya hyperglycemia). Kuthamanga kwa hyperglycemia, kumatulutsa chiwerengero cha glycemic index ya carbohydrate, komanso mosiyana.
Zakudya zabwino ndi zabwino
Malinga ndi Michel Montignac, zinsinsi zazikulu za zakudya, ndizo "zabwino ndi zoipa" zamagazi. Zakudya zomwe zili ndi chiwerengero chokwanira kwambiri, kapena "zoipa", zimayambitsa kukwanira kwa munthuyo, komanso kumverera kwa kutopa kumene akukumana nawo. Zakudya zimenezi zimakhala ndi zotsatira zosayembekezereka pa kagayidwe ka metabolism. Monga lamulo, ndondomeko ya chakudya ichi ndiposa 50.
Zakudya zomwe zili ndi kachilombo kakang'ono ka glycemic, kapena "zabwino", zimaphatikizapo kuchuluka kwa mchere wamchere, mavitamini ndi kufufuza zinthu. Zakudya zoumbazi sizikhala ndi zotsatira zolakwika pa metabolism. Zakudya zabwino za thupi zimatengera pang'ono pokhapokha, sizingathe kuwonjezetsa chiwopsezo cha shuga m'magazi. Pano pali magulu a "zoipa ndi zabwino" amagawidwe - pofuna kuchepetsa chiwerengero ichi:
Zakudya za "zoipa" (ndi ndondomeko yapamwamba) ndi izi: shuga, malt, mbatata yophika, mkate woyera, kuchokera ku ufa wapamwamba, mbatata yosakanizika, uchi, kaloti, chimanga, mapira, shuga, ndi shuga (muesli ), chokoleti mu matayala, mbatata yophika, cookies, chimanga, mpunga wothira, imvi, beets, nthochi, vwende, kupanikizana, pasitala wolemera kwambiri.
Zakudya zabwino zowonjezera ndi ufa, mpunga wofiira, nandolo, oat flakes, zipatso zatsopano popanda shuga, pasitala, ufa wonyezimira, nandolo youma, mkate kuchokera Zakudya za mkaka, nyemba zouma, mphodza, nandolo ya nkhuku, mkate wa mkate, zipatso, zipatso zam'chitini popanda shuga, chokoleti chakuda (60%), fructose, soya, masamba, tomato, mandimu, bowa.
Zakudya zogwirizana ndi mgwirizano wa Montignac salola kuti "zoipa" zamagulu aziphatikizidwa ndi mafuta, chifukwa cha izi, mphamvu ya metabolism imasokonezeka, ndipo peresenti yaikulu ya lipid yomwe imalandira imasungidwa m'thupi monga mafuta.
Mafuta m'dongosolo la zakudya la Michel Montignac
Mafuta amagawidwa m'magulu awiri: mafuta a nyama (timawapeza mu nsomba, nyama, tchizi, batala, etc.) ndi masamba (margarine, mafuta osiyanasiyana a masamba, etc.).
Mafuta ena amachulukitsa zinthu za "cholesterol" choipa m'magazi, ena, m'malo mwake, amachepetsa.
- Mafuta amene amachititsa kuti mafuta aziwonjezeka. Gulu lawo liri ndi mafuta odzaza, omwe amapezeka mu mafuta, nyama, kusuta ndi mkaka, kanjedza ndi batala;
- Mafuta, omwe samakhudza kapangidwe ka kolesterolini. Iwo ali mu nkhuku (opanda khungu), mazira ndi oyster;
- Mafuta amene amachepetsa cholesterol. Mafuta awa omwe timawapeza mu mafuta a masamba: azitona, mpendadzuwa, rapse, soya, chimanga, ndi ena.
Mafuta a nsomba alibe mphamvu pa cholesterol mwa njira iliyonse, koma akhoza kuchepetsa mlingo wa triglycerides m'magazi - omwe amaletsa kupanga magazi, kutanthauza kuteteza mtima wathu. Choncho, pogwiritsa ntchito zakudya zake, Michel Montignac amatilimbikitsa nsomba yochuluka kwambiri: sardines, herring, tuna, salimoni, chum, mackerel.
Mankhwala a Montignac amatsimikizira kuti nthawi zonse mumasankha mafuta abwino ndi mafuta abwino.
Zamakina
Zakudya za Michel Montignac zimaletsa zinthu zotsatirazi:
- Shuga. Mu zakudya zaumunthu, malinga ndi Montignac, shuga ndi mankhwala owopsa kwambiri. Koma ngati mutasiya shuga, mungasunge bwanji kuchepa kwa shuga m'magazi? Izi - chimodzi mwa zinsinsi za zakudya. Montignac akutikumbutsa kuti thupi la munthu silisowa shuga, koma shuga. Ndipo timaupeza mosavuta mu zipatso, tirigu, nyemba ndi zakudya zonse.
- Mkate Woyera. Mu pulogalamu ya chakudya cha Montignac, palinso malo opanda mkate wochokera ku ufa wokonzedwanso. Ngakhale zakudya zomwe zili mkati mwake zimapatsa thupi lathu kuchuluka kwa mphamvu, kuchokera ku maonekedwe a zakudya, chakudya choterocho n'chapanda phindu. Mkate wa mkate ndi chizindikiro cha kuyeretsa kwake, choncho, mkate woyera kwambiri, ndi woipa kwambiri.
- Mbatata. Wina "wotayika" mu dongosolo la zakudya la Michel Montignac. Mbatata imakhala ndi mavitamini ambiri ndipo zimayang'ana zinthu - koma, makamaka, mu peel, zomwe sizimadya kawirikawiri. Mbatata imapereka thupi ndi kuchuluka kwa shuga. Kuwonjezera apo, ndikofunikira kwambiri momwe mbatata idzaphika. Mbatata yosenda imakhala ndi chiwerengero cha glycemic chofanana ndi 90, ndi mbatata zophikidwa - 95. Poyerekeza, timakumbukira kuti chiyerekezo choyera chofanana ndi 100.
- Zamakono za Macaroni. Sikuti amapangidwa kuchokera ku ufa wokoma, komanso kuwonjezera mafuta osiyana (masamba ndi batala, tchizi, mazira). Izi zimatsutsana ndi zofunikira za chakudya chosiyana, - popanda zomwe, malinga ndi Montignac, n'zosatheka kuchotsa kilogalamu imodzi.
- Mowa. Mu chakudya cha Montignac iwo
sizikuphatikizidwa chifukwa chakuti, pamene akumwa zakumwa zoledzeretsa, munthu amakhalanso wolemera.
Kotero, tiyeni tifotokoze. Njira ya zakudya ya Michel Montignac ikupereka:
- Musagwirizane ndi "zoipa" chakudya ndi mafuta.
- Ngati n'kotheka, gwiritsani ntchito mafuta "abwino" okha.
- Gwiritsani mafuta ndi masamba - makamaka, omwe ali ndi zida zambiri. Monga tanena kale, chakudya chosiyana, malinga ndi Montignac, - chofunika kwambiri kuti mutaya thupi.