Michel Montignac (1944 - 2010), mai shahararren mai gina jiki na Faransa, shi ne mawallafin littafin "Montignac" na yau da kullum wanda ya samo asali domin ya rasa nauyi.
Hanyar abinci mai mahimmanci, wanda Michel Montignac ya ba shi, shi ne cewa ya ki kula da abincin da aka rage a calorie a matsayin hanyar rasa nauyi. Amfanin abinci na Montignac yana mayar da hankali ne a kan glycemic index of abinci. Glycemic index shi ne ikon carbohydrate don ƙara yawan sukari cikin jini (tsarin hyperglycemia). Mafi girma shine hyperglycemia, mafi girma da alamar glycemic na carbohydrate, da kuma mataimakin vice.
"Magunguna" da "mai kyau" carbohydrates
Babban asirin abinci mai gina jiki, a cewar Michel Montignac, "sunadarai ne da mummunan" carbohydrates. Carbohydrates da ke da alamar glycemic mai daraja, ko "mummunan", suna da alhakin cikakken mutum, har ma da jin dadin wahalar da yake fuskanta. Wadannan carbohydrates na iya samun sakamako maras tabbatacce akan metabolism. A matsayinka na mai mulki, alamar waɗannan carbohydrates na da fiye da 50.
Carbohydrates dake da ƙananan glycemic index, ko "mai kyau", sun haɗa da adadi mai yawa na salts ma'adinai, bitamin da abubuwa masu alama. Wadannan carbohydrates suna da kusan babu tasiri akan metabolism. "Carbohydrates" mai kyau "jiki yana sha kashi kawai, don haka ba su iya haifar da karuwa a cikin jini. Ga wasu kungiyoyin "carbohydrates" mara kyau da kyau "- domin ragewa wannan fassarar:
Don "m" carbohydrates (tare da high index) su ne kamar haka: glucose, malt, dankali dafa, gurasa marar gurasa daga gari na maki mafi girma, nan da nan ya cinye dankali, zuma, karas, masarar masara (popcorn), sugar, sarrafa hatsi da sukari (muesli ), cakulan a tayal, shinkafa dankali, kukis, masara, shinkafa, shinkafa, gishiri, bango, melon, jam, taliya daga gari mai daraja.
Don '' carbohydrates 'mai kyau' (tare da ƙananan alƙawari) sune wadannan: gurasa daga gurasar gari tare da bran, shinkafa launin shinkafa, Peas, flakes, 'ya'yan itace mai ruwan' ya'yan itace ba tare da sukari, taliya daga gari mai laushi, launin wake, wake ba, burodi daga kayan abinci da kifi, wake wake, lebur, kaza, hatsin gurasa, 'ya'yan itace mai gwangwani ba tare da sukari ba, cakulan fata (60% koko), fructose, soya, kayan lambu, tumatir, lemons, namomin kaza.
Gina ta hanyar gina jiki kamar yadda tsarin Montignac ba ya yarda da halayen '' carbohydrates '' da za a hade su tare da ƙwayoyin cuta, saboda wannan, ana haifar da tashin hankali, kuma yawancin adadin da aka karɓa a cikin jikin su ne mai fat.
Fats a tsarin abinci na Michel Montignac
Fats kuma sun kasu kashi biyu: dabbobin dabba (mun samo su a kifaye, nama, cuku, man shanu, da dai sauransu) da kuma kayan lambu (margarine, kayan kayan lambu daban-daban, da dai sauransu).
Wasu ƙwayoyi suna ƙara yawan abun ciki na "mummunan" cholesterol cikin jini, wasu, akasin haka, rage shi.
- ƙananan da ke ƙara yawan cholesterol. Ƙungiyar su hada da ƙwayar mai, wanda aka samo cikin kitsen nama, nama, kyafaffen hatsi da kayan kiwo, dabino da man shanu;
- Fats, wanda kusan ba zai shafi rinjayar cholesterol ba. Suna a cikin kaji (ba tare da fata), qwai da oysters ba;
- Fats da rage cholesterol. Wadannan ƙwayoyin da muke samo a cikin kayan lambu mai: zaitun, sunflower, rapeseed, waken soya, masara, da sauransu.
Man fetur ba shi da tasiri akan cholesterol a kowace hanya, amma zai iya rage matakin triglycerides a cikin jini - wanda ya hana jigilar jini, wanda yake nufin yana kare zuciyarmu. Sabili da haka, a cikin hanyar abinci mai gina jiki Michel Montignac ya ba mu shawarar mafi yawan kifi: sardines, herring, tuna, kifi, tsumma, majajila.
Amfanin abinci na Montignac yana dogara ne akan gaskiyar cewa kana bukatar ka zabi "mai kyau" carbohydrates da "mai kyau" fats.
Abubuwan da aka haramta
Abincin abinci na Michel Montignac ya haramta samfurori masu zuwa:
- Sugar. A cikin abinci mai gina jiki, a cewar Montignac, sugar shine abu mafi hatsari. Amma idan kin watsar da sukari, yaya za a kula da akalla mafi yawan glucose a jini? A cikin wannan - daya daga cikin asirin abinci. Montignac ya tunatar da mu cewa jiki ba yana bukatar sukari, amma glucose. Kuma zamu iya samuwa a cikin 'ya'yan itatuwa, hatsi, legumes da abinci.
- Gurasa na fari. A cikin shirin abinci na Montignac, babu abinci kuma daga gurasar gari. Kodayake carbohydrates dauke da shi suna ba da jikinmu wani adadin makamashi, daga mahimmancin ra'ayi, irin wannan gurasa ba shi da amfani. Fatawar gurasa shine mai nuna alamar sakewa, sabili da haka, mafi yawan fararen gurasa, mafi muni shine.
- Dankali. Wani "wanda aka fitar" a cikin tsarin abinci na Michel Montignac. Dankali yana dauke da bitamin da yawa da abubuwa masu alama - amma, mafi yawa, kawai a cikin kwasfa, wanda ba'a iya cin abinci. Dankalin turawa ya ba da jiki tare da yawan glucose mai yawa. Bugu da ƙari, yana da matukar muhimmanci yadda za'a dafa dankalin turawa. Dankali mai masara yana da alamar glycemic kwatankwacin 90, da kuma dankali mai dashi - 95. Don kwatanta, mun tuna cewa ma'aunin glucose mai tsarki daidai yake da 100.
- Macaroni kayayyakin. Ba wai kawai an yi su ba ne daga naman gurasa, amma kuma suna kara ƙwayoyi daban-daban (kayan lambu da man shanu, cuku, qwai). Wannan ya musanta mahimmanci na abinci dabam, - ba tare da abin da, bisa ga Montignac ba, ba zai yiwu ba a kawar da kwayoyi masu yawa.
- Abin sha. A cikin abinci don Montignac su
ba a haɗa su ba kawai saboda, lokacin da suke cin abincin giya, mutum yana samun karfin.
Don haka, bari mu tara. Hanyar abinci ta Michel Montignac tana ba da kyauta:
- Kada ku haɗu da "m" carbohydrates tare da fats.
- Idan za ta yiwu, yi amfani da fats kawai "mai kyau".
- Hada fats tare da kayan lambu - mahimmanci, wadanda yawancin fiber suke. Kamar yadda aka ambata, raba abinci, a cewar Montignac, - wata mahimmanci don rasa nauyi.