Michel Montignac (1944 - 2010), yog ib tus kws paub txog Fabkis txoj kev noj qab haus huv, nws kuj yog tus neeg sau npe tam sim no "Montignac" khoom noj khoom haus - uas nws tsim los ua kom nws poob nws tus kheej.
Qhov txawv ntawm txoj kev noj haus, npaj siab los ntawm Michel Montignac, yog tias nws ignores low-calorie cov pluas noj raws li ib txoj kev poob phaus. Montignac cov khoom noj khoom haus tsom xam rau ntawm kev qhia txog cov khoom noj khoom haus glycemic. Glycemic Performance index yog qhov peev xwm ntawm carbohydrate los ua kom cov suab thaj nyob rau hauv cov ntshav (cov txheej txheem ntawm cov tshuaj hyperglycemia). Qhov hyperglycemia ntau dua, qhov ntau dua ntawm cov roj hmab glycemic ntawm cov carbohydrate, thiab lwm yam dua.
"Phem" thiab "zoo" carbohydrates
Lub ntsiab secrets ntawm kev noj haus, raws li Michel Montignac, yog "zoo thiab phem" carbohydrates. Cov carbohydrates uas muaj qhov qhia tau hais tias "glycemic siab", lossis "phem", yog lub luag haujlwm rau tus neeg mob, nrog rau txoj kev siab ntsws uas nws tab tom muaj. Cov carbohydrates no muaj peev xwm muaj kev cuam tshuam ntawm cov tshuaj metabolism. Raws li txoj cai, qhov ntsuas ntawm cov carbohydrates no ntau tshaj 50 xyoo.
Carbohydrates uas muaj qhov me me glycemic Performance index, los yog "zoo", muaj xws li ib qho tseem ceeb ntawm cov pob zeb cov ntsev, cov vitamins thiab kab kawm. Cov carbohydrates muaj zoo tsis ntxim rau cov metabolism. "Zoo" carbohydrates lub cev absorbs tsuas yog ib qho, yog li ntawd lawv tsis muaj peev xwm ntawm provoking ib tug nce nkag nce ntawm cov ntshav qab zib. Ntawm no yog ib pawg ntawm "phem thiab zoo" carbohydrates - nyob rau hauv kev txiav txim ntawm qhov tsawg ntawm qhov Performance index:
Cov tshuaj tsw qab (carcohydrates) yog cov nram qab no: qab zib, piam thaj, zaub ua qoob, cov qhob cij dawb ntawm hmoov nplej ntawm qib siab, ua liaj ua teb qos yaj ywm, zib ntab, carrots, pob tawb (paj kws), qab zib, ), qhob noom xim kasfes hauv vuas lauj kaub, lauj kaub tais diav, qhob noom, qhob noom, qhwv nplej, grey cij, beets, bananas, qhob cij, jam, pasta los ntawm hmoov nplej siab.
Lub ncuav ntawm "whitemaker" nrog cov kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, hmoov nplej, kua txiv hmab txiv ntoo tshiab, kua txiv hmab txiv ntoo, tsis muaj qab zib, cov kua txiv hmab txiv ntoo, cov khoom noj ua qaub, cov taum qhuav, cov noob qoob loo, qos yaj ywm, cov noob taum, kua txiv hmab txiv ntoo, cov txiv hmab txiv ntoo tshiab, cov txiv hmab txiv ntoo uas tsis muaj suab thaj, dub ncuav qab zib (60% cocoa), fructose, soy, zaub ntsuab, txiv lws, lemon, nceb.
Kev noj haus raws li Montignac lub tswv yim tsis cia cov "phem" carbohydrates yuav tsum tau ua ke nrog cov rog, vim li no, cov metabolism yog cuam tshuam, thiab feem pua tseem ceeb ntawm cov lipids uas raug lees paub muab khaws cia rau hauv lub cev ua rog.
Cov rog hauv khoom noj khoom haus ntawm Michel Montignac
Cov rog kuj tau faib ua ob pawg: tsiaj cov tsiaj (peb nrhiav tau hauv ntses, nqaij, cheese, butter, thiab lwm yam) thiab zaub (margarine, ntau cov roj zaub, thiab lwm yam).
Qee qhov rog tau nce cov ntsiab lus ntawm "phem" cov roj cholesterol hauv cov ntshav, lwm tus, ntawm qhov tsis sib xws, txo nws.
- Cov rog uas nce roj ntxiv. Cov pab pawg muaj xws li cov roj saturated, uas muaj nyob hauv cov rog, cov nqaij, cov khoom noj thiab cov khoom siv mis, cov txiv palm thiab cov roj;
- Cov rog, uas ua suab tsis ua rau lub cev muaj roj cholesterol. Lawv nyob rau hauv cov nqaij qaib (tsis muaj tawv nqaij), qe thiab cov pob zeb;
- Cov rog uas txo cov roj cholesterol. Cov rog no peb pom hauv cov roj zaub: txiv ntseej, paj noob hlis, rapeseed, soybean, pob kws, thiab lwm tus.
Cov roj ntses tsis muaj feem xyuam rau cov roj cholesterol, tab sis nws tuaj yeem txo qis ntawm triglycerides nyob rau hauv cov ntshav - uas tiv thaiv qhov tsim muaj ntshav txhaws, uas txhais tau tias nws tiv thaiv peb lub plawv. Yog li ntawd, nyob rau hauv nws txoj kev ntawm kev noj haus Michel Montignac pom zoo rau peb tshaj plaws ntses ntses: sardines, herring, tuna, salmon, chum, mackerel.
Montignac khoom noj khoom haus yog los ntawm qhov tseeb tias koj yuav tsum tau xaiv cov "zoo" carbohydrates thiab "zoo".
Khoom txwv tsis pub khoom
Michel Montignac cov khoom noj khoom haus txwv tsis pub cov khoom nram qab no:
- Qab zib. Nyob rau hauv tib neeg kev noj haus, raws li Montignac, qab zib yog qhov feem ntau txaus ntshai cov khoom. Tab sis, yog hais tias koj ua tiav lub qab zib, yuav ua li cas kom muaj tsawg kawg yog qhov tsawg kawg ntawm cov piam thaj hauv cov ntshav? Nyob rau hauv no - ib qho ntawm cov secrets ntawm kev noj haus. Montignac qhia peb tias tib neeg lub cev tsis xav qab zib, tiam sis qabzib. Thiab peb tau yooj yim nrhiav nws hauv cov txiv hmab txiv ntoo, cov cereal, legumes thiab tag nrho cov khoom noj.
- Cov khob cij dawb. Nyob rau hauv Montignac zaub mov, kuj tsis muaj chaw rau mov ci los ntawm cov hmoov refined. Txawm hais tias carbohydrates muaj nyob rau hauv nws muab peb lub cev ib co nyiaj ntawm lub zog, los ntawm lub zaub mov pom ntawm lub ntsiab, xws li qhob cij yog tiag tsis muaj nqi. Whiteness ntawm qhob cij yog qhov taw qhia ntawm nws cov refining, yog li ntawd, qhov dawb ntau lub khob cij, qhov zuj zus nws yog.
- Qos yaj ywm. Lwm "outcast" hauv cov khoom noj khoom haus ntawm Michel Montignac. Qos yaj ywm muaj ntau cov vitamins thiab kab kawm - tab sis, feem ntau, tsuas yog nyob rau hauv lawv cov tev, uas yog tsis tshua noj. Cov qos yaj ywm siv lub cev nrog ntau feem pua ntawm cov piam thaj. Tsis tas li ntawd, nws yog ib qho tseem ceeb heev li cas lub qos yuav ua tau siav. Mashed qos yaj ywm muaj glycemic Performance index sib npaug rau 90, thiab baked qos yaj ywm - 95. Rau kev sib piv, peb nco qab tias cov ntshiab qabzib Performance index sib npaug 100.
- Macaroni khoom. Lawv tsis tsuas yog tsim los ntawm nplua hniav sib tsoo, tab sis kuj ntxiv cov rog sib txawv (zaub thiab butter, cheese, qe). Qhov no ua tsis zoo rau cov khoom noj tshwj xeeb, - tsis muaj yam twg, raws li Montignac, nws tsis tuaj yeem tshem tau ntau tshaj cov kilograms.
- Dej cawv. Nyob rau hauv cov zaub mov rau Montignac lawv
tsis suav nrog vim hais tias, thaum haus dej haus cawv, ib tug neeg kuj tau txais nyhav.
Li ntawd, cia 's sum txog. Cov zaub mov ntawm Michel Montignac muaj:
- Tsis txhob muab "phem" carbohydrates nrog cov rog.
- Yog ua tau, siv cov "zoo" xwb.
- Muab cov khoom noj nrog cov zaub - ua ke, cov uas nyob rau hauv ntau cov fiber ntau. Raws li tau hais, cais cov pluas noj, raws li Montignac, - ib qho tseem ceeb rau kev poob phaus.