Mishel Montinyak: da ikon samar da tsarin

Mishel Montinyak (1944-2010) - marubuci na rare tsarin na tasiri nauyi asara. Ya aka yi tsayayya da zuwa low-kalori abun da ake ci. Tamanin da glycemic index - da cewa shi ne babban ikon Focus makirci kamar yadda dauke Montignac. Da ikon samar da tsarin daga cikin shahararrun Faransa nutritionist an dauki daya daga cikin mafi nasara abun da ake ci baya karni. Mẽne ne daban-daban daga wasu da dama?

"Bad" da kuma "mai kyau" carbohydrates

All carbohydrates Michel Montignac ikon tsarin a wanda daya daga cikin mafi m, zuwa kashi kyau, bada makamashi, da kuma mummunan - da wani babban glycemic index (50), wanda su ne babban Sanadin nauyi riba, da jari na gajiya, m metabolism da sauransu. Amfani carbohydrates hada da gagarumin yawa na ma'adanai, bitamin da kuma alama abubuwa. Kusan babu illa a jiki ba a lura. "Good" carbohydrates ana narkewar kawai partially, don haka ba za su iya haifar da wani alama karuwa a jini sugar matakai.

A ake kira cutarwa carbohydrates hada glucose, gasa dankali, fari gurasa sanya daga fari gari, da zuma, karas, masara flakes, sugar, sarrafa hatsi, cakulan, Boiled dankali, biscuits, masara, farar shinkafa, launin ruwan kasa gurasa, beets, ayaba, kankana, ababen hawa, taliya, da gari da sauransu.

Amfani carbohydrates da low glycemic index hada da: fructose, gurasa daga alkama gari tare da bran da kuma dukan alkama, launin ruwan kasa shinkafa, Peas, hatsi, sabo da 'ya'yan itace juices, taliya, durum, canza launin wake, kiwo kayayyakin, da waken soya, hatsin rai gurasa, sabo da' ya'yan itace , gwangwani 'ya'yan ba tare da sugar, duhu cakulan (60% koko), waken soya, kore kayan lambu, tumatir, lemons, namomin kaza.

Fats a cikin ikon tsarin

Michel Montignac ikon tsarin a cikin abin da muka gani, ba da damar hada "bad" carbohydrates da fats. In ba haka ba, wani gagarumin yawan yarda da lipids kasance a cikin jiki. Ya ware fitar biyu kungiyoyin na kitse: dabbobi (an same su a cikin kifi, nama, cuku, man shanu, da dai sauransu ...) da kuma kayan lambu (margarine, mai, da dai sauransu ...). Wasu daga cikin su kara yawan bad cholesterol a cikin jini. Wannan ne yafi daskararre, wanda ake samu a kitse, nama, kyafaffen da kiwo kayayyakin, dabino da man fetur.

Duk da haka, akwai wadanda cewa rage cholesterol ko kusan babu tasiri a kan da samuwar. Misalan sun ha] kaji ba tare da fata, qwai da oysters. Wadannan fats da ake samu a kayan lambu mai: zaitun, sunflower, canola, soya da masara da sauransu. Rayuwa kifi - sardines, herring, tuna, kifi da kuma mackerel. Kifi mai ba shi da wani sakamako a kan cholesterol a cikin wani hanya, amma shi ne iya rage matakin na triglycerides a cikin jini, hana samuwar thrombi da kuma kare zuciya.

haramta kayayyakin

Daga abin da kayayyakin kira zuwa bari ko rage girman Mishel Montinyak? Da ikon samar da tsarin da aka gina a cikin irin wannan hanyar da ta kamata ba sun hada da matsayi da wani babban glycemic index. Ga misali:

• Sugar. A cewar nutritionist, shi ne mai hatsari da samfur. To, ta yaya ya kula da m ake buƙata abun ciki na glucose a cikin jini? Wannan shi ne - daya daga cikin manyan asĩri. Montignac tunashe mu cewa jikin mutum ba ya bukatar sukari da kuma glucose wucin gadi asali, shi za a iya sauƙi samu a 'ya'yan itatuwa, hatsi da kuma Legumes na takin.
• White burodi sanya daga mai ladabi gari. Ko da yake shi ya ƙunshi carbohydrates, kuma yana ba da jikin mu wani adadin da makamashi daga wata sinadirai masu ra'ayi, wannan samfurin shi ne kaucewa m, da kuma whiter fiye da shi ne, da muni.
• Dankali. Wani "jẽfaffe" a cikin tsarin. Dankali dauke da mai yawa bitamin da kuma ma'adanai, mafi yawa kawai a cikin fata, wanda da wuya ya ci. Yana kai wani sosai high yawan glucose. Puree yana da wani glycemic index of 90, a gasa dankalin turawa - 95. Don kwatanta, da index of tsarki glucose ne 100.
• Taliya. Su ba kawai sanya na garin alkama, amma kara musu wani iri-iri na fats, mai, man shanu, cuku, qwai. Wannan shi ne saba wa-akai na raba wutar lantarki, ba tare da wanda rabu da karin kilo ne ba zai yiwu, ya yi tsammani Montignac.
• Da ikon samar da tsarin (littafin girke-girke daga nutritionist bayar da dama zabin amfani hade da kayayyakin) kuma zame barasa, kamar yadda wannan factor kuma taka muhimmiyar rawa a cikin nauyi riba, kamar yadda shi sa an firamare ci.

m alamu

A lokacin da shekaru masu yawa na gudanar da bincike dietician na yi karatu da metabolism da kuma yin amfani da kayayyakin, a daidai da glycemic index. Rage cin abinci, wanda da shawara Montignac (wutar lantarki tsarin, da ka'idodin hade kayayyakin taka muhimmiyar rawa a cikin shi), yana da yawa a cikin na kowa da sauransu. Ga wasu daga cikin dubaru da cewa sau da yawa za a samu a articles a kan m cin:

1. Kada ku lulluɓe "bad" carbohydrates da fats.
2. Idan zai yiwu, yi amfani kawai "mai kyau" fats.
3. Hada mai da kayan lambu, yafi waɗanda waxanda suke high a fiber.
4. Sha more ruwa.
5. A jefar da gari, sweets da sauransu.

Irfanin tushe na Montignac rage cin abinci

Bisa ga ka'idar Michel Montignac, da nauyi qara idan ka ci yawa carbohydrates, musamman wadanda cewa suna da wani babban glycemic index. Irin kayayyakin da mummunan tasiri a kan jini sugar matakan, shi ne muhimmanci kara. Wannan bi da bi triggers samar da insulin. Yana da wani hormone cewa stabilizes jini sugar matakan. A tsawon lokaci, da jiki ya fara nuna insulin juriya, a cikin wasu kalmomi, shi daina amsa da shi.

Wuce kima amfani da high glycemic index abinci ya haddasa jini sugar matakan da cewa ba dattako da sauƙi. Yana stimulates samar da insulin enzyme - lipoprotein lipase cewa shi ne alhakin rike kitsen, da kuma mafi muhimmanci - Insulin damuarn triglyceride lipase enzyme kazalika da inganta harkokin fashewa da kuma kau da kitse daga jiki. Bisa ga wadannan bayanai, Faransa nutritionist ya ci gaba da ikon da tsarin.

Montignac: da ikon samar da tsarin

Girke-girke littafin, ya wallafa Mishel Montinyak, an kira ga wani hanin, amma offers da masu karatu da yawa zabin daidaita menu. Wajibi ne a zabi high quality, daga dukan nau'i na kayayyakin: carbohydrates, fats da kuma sunadarai. Wajibi ne a yi la'akari da sinadirai masu darajar da sakamako a kan jini sugar matakan. Da girmamawa da yake a kan sosai da abinci da al'adun da cin halaye, wanda shi ne m ba kawai ga nauyi asara, amma kuma domin da karfafawa, kazalika don rigakafin irin 2 ciwon sukari da kuma rage hadarin cututtukan zuciya.

Akwai biyu bulan na rage cin abinci, wanda ya miƙa Montignac. Da ikon samar da tsarin (Phase 1 - mai tsarkakewa na jiki, Phase 2 - adana sakamakon) - yana da ba daidai wani abinci, amma wata hanyar rayuwa. Moments da suke da daraja biya da hankali ga:

• A daidai zabi na karin kumallo, abincin rana da kuma abincin dare. A mataki na farko kana bukatar ka daina bad kayayyakin da ya sa a mai kyau rage cin abinci. Wannan alama sauki shawarwarin za su taimaka tsarkake jikin da gubobi da kuma rasa wuce haddi nauyi. Duk da haka, ba daidaita ga cewa tare da wannan abinci, za ka iya samun nan take sakamakon.
• A lokacin da biyu lokaci zai yiwu shakata kadan. Ikon bukatun kasa stringent, za ka iya ko iya wasu abinci da 'yanci, ba shakka, a cikin m iyaka.

Jigon da peculiarities na rage cin abinci

Faransa abinci shirin ya hada da:

• Iyakancewar ɓarna na high glycemic index abinci amfani (gwoza, dankalin turawa, karas) cewa kara jini sugar matakan da gudummawa wajen overeating da kuma nauyi riba.
• Wariya daga cikin abinci incongruous haduwa: dabba gina jiki da kuma carbohydrate, mai kuma sukari, da sauransu ..
• Yarda da ka'idodin da raba abinci.
• Amfani da kayayyakin dauke da sugar kada wuce fiye da biyu ko sau uku a mako.
• A hada da gina jiki da kuma lafiya fats a cikin abinci akai-akai da kuma a cikin wani adadin, amma yin amfani da su ware daga sauran abinci.
• Fruit a matsayin abun ciye-ciye tsakanin abinci.
• Da amfani da hatsi da kuma legumes kawai raw.
• Selection na polyunsaturated Omega-3 m acid (msl, kifi mai ko flaxseed man) da kuma monounsaturated m acid (kamar man zaitun).
• Ƙin ko iyakance na yin amfani da cikakken m acid kunshe ne a cikin abinci, irin su man shanu, m nama.
• Irin wannan mai mulkin: Mafi carbohydrates - wadanda suke da mafi ƙasƙanci glycemic index.

The m menu na rana

Breakfast iya hada wani irin 'ya'yan itãce, wani yanki na wholemeal gurasa tare da low-mai gida cuku ko yogurt unsweetened, decaffeinated kofi. Avocado abinci kunshi man zaitun da vinegar miya, yankin nama, a dafa wake, cuku da kuma ma'adinai ruwa. Domin abincin dare kwat da wando kayan miya, kore salad, digãdigansa, qwai da namomin kaza da low-mai yogurt. Mutane da kullum likita yanayi kamata shawarci likitan kafin yin amfani da wani sa na kayayyakin da cewa suna miƙa wa Montignac. Da ikon samar da tsarin (a kan menu kowace rana, za mu gabatar a kasa) da aka yi a irin wannan hanya da cewa akwai wani sarari rabo tsakanin jiyar da waɗanda kayayyakin na wa amfani ya zama iyaka.

A glycemic index

Haka kuma, nutritionists da wa kansu wani masomin, da ake kira da glycemic index. Abin da shi ne, da samfurin ne kasa dace da amfani. Dalili na rage cin abinci a lokacin da farko lokaci ya kamata ta kasance a cikin jita-jita, da sinadaran wanda da low glycemic index (kasa da 50). Tsakanin abinci dole wuce game 3 hours ko fiye. Akwai bukatar uku da abinci a rana, da biyu snacks. Zai fi dacewa a yi a lokaci guda. Breakfast ya zama m, abincin rana da kuma abincin dare - matsakaiciya, da kuma a tsakanin su ne za a zabi snacks kamar 'ya'yan itace.

Fara rage cin abinci

Mene ne rage cin abinci? Montignac (wutar lantarki tsarin, wanda muka duba menu), da shawara zabar irin kayayyakin lokacin farko da lokaci:

• Protein-sia embodiment: ramammu nama da kifi da kaji (sai hanta), cuku da kuma qwai, kayan lambu salatin kunshi timatir da koren, kirim mai tsami, ko wani kayan lambu mai, unsweetened yogurt.
• Protein-carbohydrate embodiment: Kayan Soup (s GI kasa da 50), low mai yoghurt, kayan lambu salads (kayan lambu, saboda soups), vinegar ko lemun tsami ruwan 'ya'yan itace a matsayin dressings, taliya sanya daga garin alkama, oatmeal ba tare da madara - gero, buckwheat, danyen siffa
• Mixed version: wake, koda wake, soya wake, low-mai yogurt, kore kayan lambu, tumatir, namomin kaza da lemun tsami.

Lokaci na mika mulki da dokoki na biyu lokaci

Daya rage cin abinci da shawarar Michel Montignac ikon tsarin, girke-girke - duk wannan ba wani abu wucin gadi, shi ya kamata ya zama mai kyau al'ada, da shirye-shirye domin lafiya rage cin abinci cikin rayuwa. A miƙa mulki ga mataki na biyu ake bukata bayan na farko da ci gaba a nauyi asara da aka cimma. A lokacin nauyi asara, shi yakan faru ne cewa nauyi ci gaba, yana da lafiya. Yana da muhimmanci a nan ba su fid da zuciya, amma ya bi da muradi, ko da abin. The jiki kuma yana bukatar lokaci zuwa daidaita zuwa wani sabon hanyar cin abinci, sai ya yanke shawarar lokacin da ya ba zai yi nadama ba da karin nauyi.

Features na biyu lokaci

Na biyu lokaci ya shafi amfani da wani karamin adadin kayayyakin da hakan GI 50, bayar da su ake hada da fari gurasa, dankali da masara, farar shinkafa, taliya. A wasu kalmomin, idan ka riga ci wani abu cutarwa, shi ne mafi alhẽri hada shi da wani abu da amfani. Alal misali, taliya ba zai yi yawa wata cũta, idan kun ci su da kayan lambu, wannan za a iya ce game da naman alade. Amma a nan shi ne mu hada mai nama da kuma starchy abinci (dankalin turawa) ba dole ba ne. Shin ya halatta a ci sugar Montignac ikon tsarin?

Reviews game da wannan zabin ga nauyi asara za a iya samu daban-daban, amma mafi yawa da yake ganin mafi kyau fiye da cũta. Sugar amfani ne zai yiwu, ba shakka, a kananan yawa, kuma ma bayar cewa a kan wannan rana da ka daina dukan sauran "bad" carbohydrates. Alal misali, ci wani yanki na cake da kuma wanke shi saukar da dadi shayi ne real laifi dangane da jikinka.

Daban-daban wuraren view

Akwai da yawa daga waɗanda suka raba da ra'ayin cewa da tsarin mulki ta hanyar Michel Montignac, amma akwai wadanda suka ba zai iya calmly yarda da duk hane-hane. Disadvantages na raba abinci da gaske wanzu. A rage cin abinci da aka adalci da wannan hanya ba cikakke, don haka wasu nutritionists bayar da shawarar ƙara bitamin da kuma Brewer ta yisti. Ba son abinci da kuma wadanda (musamman maza) ba zai iya rayuwa ba tare da barasa, yayin da cinyewa giya ba a yarda a lokacin da mafi abun da ake ci. A lokaci na farko da ya kamata a maimaita ba a baya fiye da 2 watanni.

Overall, da tsarin iko ne m da kuma saba da mutum bukatun na mutum. Yana samar da wata dama ga la'akari da zaɓuɓɓukanka da kuma a lokaci guda ba su obalodi da kansu tare da ba dole ba hane-hane. Montignac rage cin abinci da cikakken gana da bukatun na da lafiya salon. Mutumin farko wanda ta taimaka, shi ne marubucin da ra'ayi, da kuma daga baya littafinsa tare da girke-girke da aka sayar a cikin babbar circulations da kuma ji dadin mai girma shahararsa a tsakanin dieters a duk faɗin duniya.

A bit game da marubucin da ra'ayin

Mishel Montinyak aka haife shi a Angoulême (France) a shekarar 1944. Tare da matsaloli na wuce haddi nauyi ya san ganin an, mahaifinsa ya auna 120 kg. Michelle karatu kimiyyar siyasa da kuma aiki a matsayin manajan for daukar ma'aikata a shekarar 1970 a Turai na biyu na Abbott dakunan gwaje-gwaje, a Amurka Pharmaceutical kamfanin. Duk da rashin lafiya da ilimi, ya nẽmi wata hanya zuwa shawo kan matsalar kullum kasuwanci Lunches, da kuma ƙarasa da cewa nauyi riba matsala ne ba nawa ka ci, amma abin da kuke ci. Farga da cewa abinci tare da babban glycemic index yadda ya kamata hana zuba kilo, ya samu kansa rage cin abinci domin kaina da kuma don watanni uku rasa 14 kilo.

Bisa na kwarewa da kuma gudanar da bincike, Montignac da shawarar cewa kawai yankan da adadin kuzari ne "kimiyya swindle", don haka ya yi rashin nauyi ne ba zai yiwu ba, saboda jima ko daga baya ta zo da wani rashin lafiya. The nauyi za a iya sarrafawa kawai ta sa ido da kuma samfurin selection. Ya rage cin abinci da aka bisa ga ra'ayin cewa rage adadin kuzari a rage cin abinci qaga wani "rayuwa ilhami" da cewa yana sa jiki zuwa kantin sayar da mai bayan nauyi asara a farkon na rage cin abinci. A farkon shekarun 1990s, Montignac rage cin abinci ya buɗe wani jerin shagunan da kuma gidajen cin abinci da cewa kware a kayayyakin kamar nama, cuku, cakulan, foie Gras, wanda gargajiyance daukarsa a matsayin "alamomin na hallakaswa hedonism."

Ya 1987 littafin "Ku ci kuma ku zauna siriri!" An yi niyya ga jama'a da kuma ta 2005 ya kai a wurare dabam dabam na 16 miliyan kofe a 40 ƙasashe. Marubucin Mishel Montinyak rage cin abinci ya mutu daga prostate ciwon daji a shekaru 66, shi ya faru Agusta 22, 2010 at wani asibiti a Annemasse. Daga farko da aure ya bar 'ya'ya uku - Charles, Emeric da Sybil. Daga na biyu aure da matarsa Susie bar yara biyu - Joseph da Bitrus.

An tasiri hanyar rasa nauyi

Mutane da yawa waɗanda suka fara nema da kansa ga ikon tsarin, nuna gaskiyar cewa nauyi ne ba jefa baya a kan lokaci. Kuma wannan shi ne babban bambanci tsakanin Montignac rage cin abinci na mutane da yawa wasu. Godiya ga ta, za ka iya rasa nauyi da dattako da nauyi, shi ne kuma mai kyau hanya domin rigakafin irin II ciwon sukari da kuma cututtukan zuciya. A lokacin farko zamani zai iya rasa har zuwa 15-20 kg. The dama abinci taimaka wajen rasa nauyi da kuma wadãtar da jiki da muhimman bitamin da kuma alama abubuwa. Da ikon samar da tsarin kunshi biyu, saukarwa. A tsawon na farko mutum da kuma dogara a kan halaye da kwayoyin. A lokacin farko zamani wajibi ne a bi su da dama ka'idodinta ikon rabuwa:

• Kada ku ci carbohydrates tare da mai da nama da dankali, kifi, da taliya, kifi, ko a yarda da haduwa da nama da kayan lambu.
• Idan ka ci m abinci, watau carbohydrates iya zama babu a baya fiye 3:00.
• GI kayayyakin kada wuce 55.
• Ayaba, man shanu, gari ne tsananin haramta. Duk da haka, da jerin yarda kayayyakin ne quite m, saboda haka ba za su iya yin real dafuwa Masterpieces.

Na biyu lokaci na rage cin abinci ne da nufin gamewa sakamakon cimma. Alal misali, wani lokacin shi ne gauraye fats da kuma carbohydrates. Na biyu lokaci yana da dogon isa. Idan a kan lokaci da sakamakon daina faranta, shi wajibi ne su koma zuwa rukunin farko. Da zarar nauyin da ya stabilized, za ka iya hankali komawa zuwa al'ada rage cin abinci. Amma a cikin wani akwati ya kamata ba za a azaba cutarwa kayayyakin. Da yake kiba ne ba ko da yaushe sakamakon wani unbalanced rage cin abinci. A dalilin iya zama wani iri-iri na kiwon lafiya matsaloli. Saboda haka, kafin fara zuwa bi wani abinci, shi ne mafi kyau tuntubar likita da tuntubar tare da wani nutritionist.

Montignac: da ikon samar da tsarin, littattafai, musamman ga mata da kuma maza

Mishel Montinyak ne sananne gwani a fagen abinci mai gina jiki. Littattafan da aka juya shi zuwa harsuna 25 da aka buga a 42 ƙasashe. Ya Hanyar da aka soma cikin Turai, da kuma ra'ayoyinsa sun yi babban tasiri a kan sauran mawallafa wanda aka tsunduma a irin wannan matsaloli. Ya tabbatar da cewa yana yiwuwa su rasa nauyi ba tare da ya tauye kanka kuzari. Montignac Hanyar ne 'ya'yan shekaru masu yawa na gudanar da bincike da gwaji. Yana da wani kira na da yawa kimiyya wallafe da kuma nasara gwaje-gwaje da za'ayi a tare da haɗin gwiwar wani rukuni na likitoci da masu bincike. Daga mai kimiyya ra'ayi, wannan hanya ba a cikin shakka. Akwai wasu halaye a cikin abinci na mata da maza? Game da ingancin abinci da aka ba bambanci a can, bambanta kawai a cikin size of servings.