Mishel Montinyak: te pūnaha mana supply

Mishel Montinyak (1944-2010) - kaituhi o te pūnaha rongonui o whai hua mate taimaha. I ātete ia ki kai iti-pūngoi. Ko te uara o te taupū glycemic - e ko te kaupapa mana Arotahi matua rite Montignac whakaaro. whakaaro te pūnaha mana supply o te pūkenga kai French rongonui te tetahi o nga kai angitu tino o te rau tau mua. He aha te mea te reira rerekē i te tokomaha noa atu?

"Kino" me "pai" warowaihā

warowaihā katoa Michel Montignac pūnaha mana i roto i i wehea tetahi o te rongonui tino, ki te pai, hoatu pūngao, me te kino - me te taupū glycemic tiketike (50), e ko te take matua o te taonga taimaha, te haaputuputuraa o te rohirohi, pākia puhoi, me te pera i runga i. warowaihā whai hua ngā tino moni o ngā kohuke, huaora me ngā huānga wahi. Tata kore e kore paanga kino i runga i te tinana kitea. E digested wāhanga anake "pai" warowaihā, kia kore e taea e ratou meinga he hua tohua i roto i ngā taumata huka toto.

Ko te warowaihā kino pera-ka karanga ngā kūhuka, tunua rīwai, te taro ma i hanga i te paraoa ma, te honi, kāreti, tawerewere witi, te huka, pata tukatuka, tiakarete, kohuatia rīwai, ngā pihikete, te witi, raihi ma, taro parauri, beets, he panana, merengi, jams, rimurapa, te paraoa me etahi atu.

Whai hua warowaihā ki te taupū glycemic iti ngā: huahuka, taro i te paraoa witi ki te parani, me te witi katoa, te raihi parāone, pī, pata, hou inu hua, rimurapa, durum, pīni tae, hua miraka, pi, rai taro, hua hou , kēne hua kahore te huka, tiakarete pouri (60% koukou), soybeans, huawhenua matomato, tōmato, rēmana, harore.

Fats i roto i te pūnaha mana

e kore e Michel Montignac pūnaha mana i roto i nei whakaaro matou, tukua ki te whakakotahi "kino" warowaihā ki te ngako. Te kore, te ōrau nui o lipids whakaaetia noho i roto i te tinana. motuhia ia i roto i rua ngā rōpū o ngako: kararehe (e kitea e ratou i roto i te ika, kai, tīhi, pata, etc ...) A huawhenua (mātiarīni, te hinu, aha ...). ake i etahi o ratou te nui o te cholesterol kino i roto i te toto. Kei te nuinga tenei kukū te ngako, e kua kitea i roto i te ngako, kai, he paowa me hua miraka, te hinu nikau.

Heoi, i reira e te hunga e whakaiti cholesterol ranei tata kore mana i runga i tona hanganga. Tauira ngā heihei, kahore te kiri, hua me te tio. E kitea ana ēnei ngako i roto i ngā hinu huawhenua: oriwa, putirā, kanōra, soy, te witi me te ētahi atu. Ora ika - sardines, hopu, tuna, haramono me te tawatawa. He hinu ika kahore pānga i runga i te cholesterol i roto i tetahi ara, engari he reira e taea ki te whakaiti i te taumata o ngā pāhare i te toto, te ārai i te hanganga o te thrombi me te tiaki i te ngakau.

hua rāhuitia

Mai te mea hua karanga ki te whakarere whakaiti Mishel Montinyak ranei? hangaia te pūnaha mana supply te i roto i te taua ara e kore e whakauru i te reira tūranga ki te taupū glycemic tiketike. Hei tauira:

• Sugar. E ai ki te pūkenga kai, ko te hua tino mōrearea. Pehea, Na, ki te mau tonu te ihirangi hiahiatia iti o te kūhuka i roto i te toto? Ko tenei - tetahi o nga mea ngaro matua. fakamanatu Montignac tatou e kore e hiahia ana i te tinana tangata huka me te kūhuka takenga tāwhaiwhai, e taea te ngāwari kitea taua mea i roto i hua, purapura me te whānau pīni.
• taro White hanga i te paraoa, he mea parakore. Ahakoa kei reira warowaihā me homai to tatou tinana te nui etahi o te pūngao i te wāhi kai o te tirohanga, he tino horihori tenei hua, a ma ke atu i ko reira, te kino.
• Potatoes. Ko tētahi atu "i peia" i roto i te pūnaha. Kei roto Potatoes te rota o te huaora me ngā ōpapa, te nuinga anake i roto i te kiri, e uaua kai. e whakaorangia te reira i te ōrau tiketike rawa o te kūhuka. Puree he taupū glycemic o 90, he rīwai tunua - 95. No te whakarite, te taupū o te kūhuka parakore ko 100.
• Rimurapa. Ratou e kore anake hanga o te paraoa witi, engari honoa mai ki a ratou i te momo o te ngako, hinu, pata, tīhi, hua. Ko e poka ki te pūtake o te supply mana motuhake tenei, e kore e taea, kahore nei kia whakakahoretia o nga toka anō, whakaaro ia Montignac.
• Ko te pūnaha mana supply (pukapuka o tohutao i pūkenga kai whakarato maha kōwhiringa huinga whai hua o ngā hua) katia hoki te waipiro, pera tenei take hoki e whai wāhi nui i roto i te taonga taimaha, rite faatupu te reira he hiahia pūmotu.

tīwhiri āwhina

I roto i nga tau maha o te whaihua rangahau ako ahau te pākia me te whakamahi o ngā hua i roto i te runga i to ratou taupū glycemic. Diet, e tohutohu Montignac (pūnaha supply mana, te mau parau tumu o ngā hua ngā whai wāhi nui i roto i reira), he nui i roto i te noa ki ētahi atu. Tenei ko etahi o nga tohutohu e taea maha e kitea i roto i ngā tuhinga i runga i te oranga kai:

1. Kaua e uru te "kino" warowaihā ki te ngako.
2. Ki te taea, te whakamahi i te "pai" ngako anake.
3. Whakakotahitia ngako ki huawhenua, te nuinga hunga i he tiketike i roto i te muka.
4. Inumia atu te wai.
5. Whiua te paraoa, rare, me te pera i runga i.

turanga ariā o te kai Montignac

E ai ki te ariā o Michel Montignac, faarahi te taimaha, ki te kai koe i nui o te warowaihā, i roto i ngā hunga e whai he taupū glycemic tiketike. Taua hua i te pā tōraro i runga i ngā taumata huka toto, kua tino piki haere i te reira. Tenei i roto i te tahuri pāngia e te hanga o te taiāki. Ko te taiaki e stabilizes taumata huka toto. Neke atu i te wa, ka tīmata te tinana ki te whakaputa i taiāki ātete, i roto i te kupu atu, mutu whakautu reira ki reira.

kohi nui o ngā kai taupū glycemic tiketike ai taumata huka toto e kore ū fakanatula. whakaongaonga te reira i hanga o te taiāki paru - lipase lipoprotein e he mana ki te pupuri i te ngako, a ka tino nui - taiāki inhibits whākōkī lipase triglyceride me te whakatairanga i te rärangi, me te tango o te ngako i te tinana. I runga i enei raraunga, kua whakawhanakehia te pūkenga kai French te pūnaha mana.

Montignac: te pūnaha mana supply

Recipe pukapuka, fa'u e Mishel Montinyak, e karanga ana hoki te rāhuitanga, engari tuku ona kaipānui maha kōwhiringa tahua whārite. He mea tika ki te whiriwhiri i te kounga tiketike o nga mea katoa o ngā hua: warowaihā, ngako me pūmua. He mea tika ki te tango ki pūkete te uara kai tōtika, me te pānga i runga i ngā taumata huka toto. Ko te aronga i runga i te tikanga kai rawa, me te kai mau peu, e te mea hāngai kore anake mo te mate taimaha, engari ano mo tona stabilization, me te mo te ārai o te momo 2 mate huka, me te whakaiti i te tūponotanga o te mate Cardiovascular.

E rua ngā wāhanga o te kai, i tapaea Montignac. Ko te pūnaha mana supply (Wāhanga 1 - he purenga o te tinana, Wāhanga 2 - tiaki o nga hua) - te reira e kore rite te kai, engari he ara o te ora. Moments e te hunga utu tokanga ki:

• Ko te kōwhiringa tika o te parakuihi, tina, me te tina. I roto i te wā tuatahi e hiahia ana koe ki te hoatu ake ngā hua kino, me te hoatu i roto i te kai pai. E tauturu i tenei kupu mau rave'a ohie pure i te tinana o tāoke me ngaro taimaha i te taikaha. Heoi, e kore e whakarite ki te meka e ki tenei kai, ka taea e te tiki e koe hua tonu.
• I roto i te rua o te wā ka waiho reira taea ki te akaanga i te iti. He iti pākaha whakaritenga Power, ara koutou taea etahi herekore kai, o te akoranga, i roto i rohe whaitake.

Te ngako me te peculiarities o kai

mahere kai French ngā:

• WHAKAWHĀITITANGA o ngā kai taupū nui kohi glycemic (pīti, rīwai, kāreti) e whakanui i ngā taumata huka toto, me te whai wāhi ki te opue, me te taonga taimaha.
• Aukati i te kai ngā incongruous: pūmua kararehe me te te warowaihā, te ngako, me te huka, a na runga i ..
• Tautukunga ki te mau parau tumu o te kai motuhake.
• Whakamahi o ngā hua kei roto te huka e kore e nui ake neke atu i rua, e toru nga wa i te wiki.
• Ko te whakaurunga o te pūmua, me te ngako hauora i roto i te kai pinepine me i tetahi moni, engari te whakamahi o ratou wehe i te toenga o te kai.
• Fruit rite te paramanawa i waenganui i ngā kai.
• Ko te kohi o pata me rēkiumu raw anake.
• Tīpakonga o hamanga omega-3 fatty acids (hei tauira, te hinu ika hinu flaxseed ranei) me waikawa ngako hamanga tahi (pēnei i te hinu oriwa).
• Tuhinga herenga o te whakamahi o ranei nga waikawa ngakongako kukū roto i roto i ngā kai pērā i te pata, kai fatty.
• he tikanga taua: Ko te warowaihā pai - te mea e whai i te taupū glycemic raro.

Ko te tahua āwhiwhiwhi mo te ra

Breakfast taea ngā ahua tetahi o hua, he wāhanga o te taro parāone ki ngako-iti tīhi miraka pē papawiti ranei, kawhe decaffeinated. Kei kai Awhekātō o te hinu oriwa, me te winika ranu, paopaohia, pīni maoa, tīhi, me te wai kohuke. Hoki tina hupa take huawhenua, huamata matomato, scrambled hua ki te harore me te miraka ngako-iti. Iwi ki ngā āhuatanga ma'i rata kia kōrero i te rata i mua i te whakamahi i te huinga o ngā hua e kua tapaea ki Montignac. hanga te pūnaha mana supply (i runga i te tahua i nga ra, ka tapaea e matou i raro) te ake i roto i te ara taua e reira ko te mārama wehenga i waenganui i te tukua a kia waiho aua hua nei kohi iti.

Ko te taupū glycemic

Fakatatau ki ai, me'akai whai hoki ratou he wāhi tīmata, e kiia nei ko te taupū glycemic. He aha te mea te reira, he iti e tika ana mō te whakamahi i te hua. kia te pūtake o te kai i roto i te wāhanga tuatahi i roto i nga rihi, kai e whai he taupū glycemic iti (iti iho i te 50). I waenganui i ngā kai me haere e pā ana ki 3 haora, neke atu rānei. He he he hiahia e toru kai he ra, me e rua paramanawa. Arā te mahi i te reira i roto i te wa taua. kia parakuihi kikī, tina, me te tina - he ngāwari, a i roto i waenganui i a ratou, ko te ki te whiriwhiri paramanawa pērā i hua.

Tīmata i te kai

He aha te mea he kai? Montignac (pūnaha mana supply, e tiro tatou te tahua), kī kōwhiri i taua hua i roto i te wāhanga tuatahi:

• Pūmua-lipid ahua: kai kikokore, ika, heihei (anake ate), te tīhi me te hēki, huamata huawhenua arā o tōmato me huawhenua matomato, kirīmi kawa, ranei tetahi hinu huawhenua, miraka pē papawiti.
• kōwhiringa Pūmua-warowaihā: hupa huawhenua (ki te GI iti iho i te 50), iti-ngako miraka pē, huamata huawhenua (huawhenua, hoki hupa), winika rēmana ranei wai rite kakahu, rimurapa, paraoa, totokore kahore waiu - rai, Buckwheat, parauri Fig.
• Mixed putanga: pini, pīni tākihi, pīni soy, ngako-iti miraka pē, huawhenua matomato, tōmato, harore me te rēmana.

Time o whakawhitinga me nga ture o te rua o nga wāhanga

Ko tētahi kai i te whakaaro Michel pūnaha mana Montignac, tohutao - e kore ko te tahi mea rangitahi tenei katoa, kia waiho ai hei peu pai, te taka hoki i te kai hauora, puta noa i te ora. hiahiatia te whakawhiti ki te wā tuarua kei muri i kua te ahunga whakamua tuatahi i roto i te mate taimaha kua tutuki. I roto i te ngaronga taimaha, reira i tupu pinepine e haere te taimaha ki runga, te reira pai. He mea nui i konei e kore e ki te hepohepo, engari ki te whai i te whakaaro e tūmanakohia ana, kahore mea aha. Me hoki te tinana te wā ki te whakarite ki te ara hou o te kai, te whakatau ia ina e kore ia e waiho pouri ki te hoatu anō taimaha.

Āhuatanga o te rua o nga wāhanga

Ko te wāhanga tuarua tā te kohi o te nui iti o ngā hua ki GI teitei 50, ngā e ngā ratou ki te taro ma, rīwai, te witi, raihi ma, rimurapa. I roto i te mau parau te tahi atu, ki te kai kua koe te tahi mea kino, he pai ki te ngā i te reira ki te tahi mea whai hua. Hei tauira, e kore e mahi i te rimurapa nui te kino, ki te kai ratou koutou ki te huawhenua, ka taea te taua kia mea e pā ana ki te poaka. Ko konei, ko te ki te whakakotahi e kore he kai ngako, me ngā kai starchy (potato) e tika ana. He mea whakaaetia ki te kai pūnaha mana huka Montignac?

Reviews e pā ana ki tenei kōwhiringa mō te ngaronga taimaha e taea te kitea rerekē, engari te nuinga kite reira atu pai atu i te kino. whakamahi Sugar he taea, o te akoranga, i roto i rahinga iti, ka whakaratohia hoki e i tenei ra hoatu koe ake te tahi atu "kino" warowaihā katoa. Hei tauira, e kai i te wahi o te keke, me te horoi i te reira iho ki tea reka ko te hara tūturu i roto i te pā ana ki to koutou tinana.

ngā rerekē o te tirohanga

He tokomaha o te hunga e faaite te tirohanga e te pūnaha o te mana e Michel Montignac, engari i reira e te hunga e kore e taea e te tangata e farii i marie nga here katoa. te tīariari tino huakore o te kai motuhake. E kore te mea tino tika te kai kei te whärite e tenei tikanga, na tūtohu etahi me'akai tāpiri huaora me rewena o Brewer. Kihai i rite ki kai me te hunga (tangata rawa) e kore e taea e ora kahore waipiro, i te kore e kai inu i te kava whakaaetia i roto i te nuinga o kai. kia kore mua e faahiti te wāhanga tuatahi atu i te 2 marama.

Tairanga, he pai, me te taunga ki te hiahia takitahi o te tangata te mana pūnaha. E whakarato ana i te whai wāhi tango ki ki pūkete o ratou hiahia me i te wa ano e kore ki te panamaha ratou ki here faufaa. Montignac kai tutuki tino nga whakaritenga o te āhua noho hauora. Ko te tangata tuatahi ki nei i tauturu ia, ko te kaituhi o te ariā, me muri i tona pukapuka ki te tohutao hokona i roto i circulations nui, me te oaoa i rongonui nui i roto i dieters katoa i runga i te ao.

He bit e pā ana ki te kaituhi o te whakaaro

whanau Mishel Montinyak i roto i Angoulême (France) i roto i te 1944. Ki te raruraru o te taimaha te taikaha i matau ia roa, paunatia tona papa 120 kg. ako Michelle pūtaiao tōrangapū ka mahi rite he kaiwhakahaere mo te kimi i roto i 1970 i roto i te āpiti Pākehā o Abbott Laboratories, he kamupene ho'oraa US. Ahakoa te kore o te mātauranga hauora, rapua ia he ara ki te hinga i te pānga o tina pakihi rā, a mutu e kore te raruraru taonga taimaha ko te nui koutou kai, engari ki ta pau koe. Ite i te meka e kai ki te taupū glycemic tiketike tōtika ārai kirokaramu Dumping, ite e ia tona kai ake hoki ahau me nga marama e toru mo ngaro 14 kirokaramu.

I runga i toku wheako me te rangahau, te whakaaro Montignac e tapahi noa Calories ko "SWINDLE pūtaiao", na ki te ngaro, e taea taimaha hoki maoro, i reira mai te raru. Ka taea te whakahaere i te taimaha anake i te aroturuki me te kōwhiringa hua. hāngai ana tona kai i runga i te whakaaro e whakaiti i te Calories i roto i te kai tīmata he "parapara oranga" e ai te tinana ki te ngako toa i muri i mate taimaha i roto i te timatanga o te kai. I roto i te tīmatanga o nga 1990, ka tuwhera Montignac kai te raupapa o ngā toa me wharekai e faaaravihi i roto i ngā hua pērā i te mīti, te tīhi, tiakarete, foie Gras, e te ngā i titiro rite "tohu o hedonism haamou."

Tona pukapuka 1987 "E kai, e noho pīrahi!" I hāngai ana te iwi whānui, pa tonu i 2005 te tohanga o 16 miriona kape i roto i te 40 whenua. ka mate te kaituhi Mishel Montinyak kai o te matepukupuku repeure i te tau 66, tupu te reira August 22, 2010 i te whare hauora i roto i Annemasse. mahue ia i tona faaipoiporaa tuatahi i muri e toru tamariki - Charles, Emeric ko Sybil. Hohepa a Pita - Mai i tona marena tuarua ki tana wahine Susie e rua tamariki i mahue.

He ara whai hua ki te ngaro taimaha

Tokomaha o te hunga e timata ana ki te tono ia ia ki te pūnaha mana, tohu ki te meka e kore te taimaha maka hoki i runga i te wā. Na ko te rerekētanga matua i waenganui i te kai Montignac o te tokomaha noa atu tenei. Ngā mihi ki a ia, ka taea e ngaro koe taimaha, me te ū te taimaha, he mea hoki he tikanga pai mo te ārai o te momo II mate huka, me te mate Cardiovascular. I roto i te wāhanga tuatahi e taea ngaro ake ki te 15-20 kg. tauturu te kai tika ki te ngaro taimaha, me ki te whakarangatira i te tinana ki te huaora faufaa me ngā huānga wahi. Kei o rua ngā wāhanga te pūnaha mana supply. Ko te roa o te takitahi tuatahi, me te tei runga i te āhuatanga o te rauropi. I roto i te wāhanga tuatahi ko te mea e tika ana ki te piri ki te maha parau tumu o te mana i wehea:

• Kaua e kainga warowaihā ki te kai ngako ki rīwai, ika me te rimurapa, ika ranei ngā o te kai, me te huawhenua whakaaetia.
• Ki te kai koe kai fatty, taea ie warowaihā e kore mua atu i te 3:00.
• e kore e hua GI nui 55.
• Panana, pata, Kei te tino rāhuitia paraoa. Heoi, ko te rārangi o ngā hua whakaaetia he tino whānui, kia taea te hanga ratou i nga masterpieces tunu tūturu.

hāngai ana te wāhanga tuarua o te kai kei te i whakatōpū te hua tutuki. Hei tauira, i ētahi wā ko reira ngako whakauru me warowaihā. pumau roa nui te wāhanga tuarua. Ki te mutu i runga i te wā hua ki te pai, he mea e tika ana ki te haere hoki ki te wāhanga tuatahi. Kia kua ähuareka te taimaha, ka taea e koe āta hoki ki te kai noa. Otiia i roto i tetahi take e kore e kia tukino hoki hua kino. e kore te mea he taumaha tonu te hua o te kai porangi. kia waiho te take he momo o ngā raruraru hauora. Na reira, i mua i te tīmata ki te whai i tetahi kai, he reira pai ki te kōrero ki tō tākuta, me te kōrero ki te pūkenga kai.

Montignac: te pūnaha mana supply, pukapuka, rawa hoki wahine me te tangata

Mishel Montinyak Ko te tohunga pai-mohiotia i roto i te mara o te kai tōtika. Ana pukapuka kua whakamaoritia ki te 25 reo, ka whakaputaina i roto i te 42 whenua. whāngai tona tikanga i puta noa Europe, a kua i ana ariā he mana nui i runga i ētahi atu kaituhi i mahi i roto i te raruraru ōrite. whakamatauria e ia e ko te reira taea ki te ngaro taimaha, kahore hau koe o Calories. Montignac Tikanga Ko te hua o te maha nga tau o te rangahau, me te whakamātau. Ko reira he kōtuitui o maha pukapuka pūtaiao me whakamātautau angitu kawea atu i roto i te mahi tahi ki te rōpū o ngā tākuta, me ngā kairangahau. Mai i te wāhi pūtaiao o te tirohanga, e kore te mea tenei tikanga i roto i te feaa. He reira etahi āhuatanga i roto i te kai o wahine me te tangata? No nia i te kounga o te kai kei te kore rerekētanga reira, rerekē anake i roto i te rahi o ngā tohanga.