Michel Montignac (1944 - 2010), setsebi se tsebahalang sa phepo ea Mafora, le eena e ne e le mongoli oa tsamaiso ea lijo ea "Montignac" eo hona joale e neng e tsebahala haholo-holo eo a ileng ae etsa e le hore a fokolise boima ba 'mele.
Tsela e sa tloaelehang ea phepo e nepahetseng, e hlahisoang ke Michel Montignac, ke hore o hlokomoloha lijo tse tlaase tsa lik'halori e le tsela ea ho theola 'mele. Lenaneo la lijo la Montignac le lebisitse tlhokomelo holellong ea lijo tsa glycemic. Glycemic index ke bokhoni ba lik'habohaedreite ho eketsa ts'oaetso ea mali maling (mokhoa oa hyperglycemia). Ho phahama ha hyperglycemia, ho eketsa lenane la glycemic la lik'habohaedreite, le ka tsela e fapaneng.
Li-carbohydrate tse "ntle" le "tse ntle"
Ho latela Michel Montignac, liphiri tse ka sehloohong tsa phepo e nepahetseng ke "lik'habohaedreite tse ntle" tse ntle le tse mpe. Lik'habohaedreite tse nang le letšoao le phahameng la "glycemic", kapa "tse mpe", li ikarabella bakeng sa botlalo ba motho, hammoho le maikutlo a mokhathala ao a nang le 'ona. Li-carbohydrate tsena li ka ba le phello e sa lebelloang metabolism. E le molao, lenane la lik'habohaedreite tsena li feta 50.
Lik'habohaedreite tse nang le letšoao le lenyenyane la glycemic, kapa "tse ntle", li kenyeletsa boholo ba letsoai la diminerale, li-vithamine le lintlha tse hlahang. Li-carbohydrate tsena li na le phello e mpe ho metabolism. "Li-carbohydrate" tse ntle 'mele o nka karolo feela, kahoo ha li khone ho eketsa keketseho ea tsoekere ea mali. Mona ke lihlopha tsa lik'habohaedreite tse "mpe le tse ntle" - e le ho fokotsa lenane lena:
Li-carbohydrate "tse mpe" (tse nang le index e phahameng) ke tse latelang: glucose, malt, litapole tse halikiloeng, bohobe bo bosoeu bo tsoang phofo ea likhase tse phahameng, litapole tse patisitsoeng, mahe a linotši, lihoete, li-popcorn, tsoekere, lijo-thollo tse nkiloeng ka tsoekere (muesli ), tsokolate ka litene, litapole tse phehiloeng, li-cookie, poone, raese e ts'oetsoeng, bohobe bo bofubelu, beet, libanana, melon, jeme, pasta e tsoang phokaneng e phahameng.
Li-carbohydrate tse "ntle" (tse nang le index e tlaase) ke tse latelang: bohobe bo tsoang phofo e phethehileng ka bran, raese e sootho, lierekisi, li-flakes, litholoana tse sa tsoa tsoekere ntle le tsoekere, pasta e tsoang phofo e mafura, linaoa tse mebala, lierekisi tse omeletseng, bohobe lihlahisoa tsa lebese, linaoa, lentile, lierekisi tsa chick, bohobe ba rye, litholoana tse ncha, li-canned tse se nang tsoekere, chokolete e ntšo (60% ea cocoa), fructose, soya, meroho e tala, tamati, lemons, li-mushroom.
Mokhoa o nepahetseng ho ea ka morero oa Montignac ha o lumelle lik'habohaedreite "tse mpe" hore li kopane le mafura, ka lebaka la sena, metabolism e senyeha, 'me karolo ea bohlokoa ea lipids e amoheloang e bolokiloe' meleng ka mafura.
Mafura a tsamaiso ea lijo ea Michel Montignac
Lihlahisoa li boetse li arotsoe ka lihlopha tse peli: lihlahisoa tsa liphoofolo (re li fumana ka litlhapi, nama, chisi, botoro, joalo-joalo) le meroho (margarine, oli e mengata ea meroho, joalo-joalo).
Mafura a mang a eketsa dikahare tsa "cholesterol" tse mpe maling, tse ling, ho fapana le hoo, li fokotsa.
- mafura a eketsang k'holeseterole. Sehlopha sa bona se kenyelletsa mafura a mangata, a fumanoang mafura, nama, lihlahisoa tsa lebese, limela le pale;
- Mafura, a sa sebetseng ha a ama sebōpeho sa k'holeseterole. Li ka likhoho (ntle le letlalo), mahe le li-oyster;
- Mafura a fokolang k'holeseterole. Lihlahisoa tsena tseo re li fumanang ka oli ea meroho: mohloaare, soneblomo, ho phalla, soya, poone le tse ling.
Oli ea litlhapi ha e na phello ea k'holeseterole ka tsela leha e le efe, empa e ka fokotsa boemo ba triglycerides maling - e thibelang ho thehoa ha mali, e bolelang hore e sireletsa lipelo tsa rona. Ka hona, ka mokhoa oa hae oa phepo Michel Montignac o re khothalletsa tlhapi ea mafura: sardine, herring, tuna, salmon, chum, mackerel.
Mokhoa oa lijo oa Montignac o thehiloe tabeng ea hore kamehla u lokela ho khetha lik'habohaedreite "tse ntle" le "tse ntle".
Lihlahisoa tse thibetsoeng
Mokhoa oa lijo oa Michel Montignac oa thibela lihlahisoa tse latelang:
- Tsoekere. Ka phepo ea batho, ho latela Montignac, tsoekere ke sehlahisoa se kotsi ka ho fetisisa. Empa haeba u tlohela tsoekere ka ho feletseng, u ka boloka bonyane bohlokoa bo hlokahalang ba tsoekere ka mali? Ho sena - e 'ngoe ea liphiri tsa phepo e nepahetseng. Montignac o re hopotsa hore 'mele oa motho ha o hloke tsoekere, empa ho na le tsoekere. 'Me re e fumana habonolo ka litholoana, lijo-thollo, limela le lijo tsohle.
- Bohobe bo tšoeu. Lenaneong la lijo la Montignac, ha ho na sebaka sa bohobe bo tsoang phofo e hloekisitsoeng. Le hoja lik'habohaedreite tse nang le eona li fa 'mele oa rona matla a itseng, ho latela phepo ea maikutlo, bohobe bo joalo ha bo na thuso. Ho hloekisa bohobe ke letšoao la ho hloekisa, kahoo, bohobe bo bobe haholoanyane, bo bobe le ho feta.
- Litapole. E mong "ea hlakileng" tsamaisong ea lijo ea Michel Montignac. Litapole li na le livithamine tse ngata le mekhoa e mengata-empa, boholo-holo, ke feela liteleng tsa tsona, tseo hangata li sa jeoang. Litapole li fana ka 'mele ka karolo e phahameng haholo ea tsoekere. Ho phaella moo, ke habohlokoa haholo hore na litapole li pheha joang. Litapole tse hlatsoitsoeng li na le letšoao la glycemic le lekanang le 90, le litapole tse apehiloeng - 95. Ha re bapisa, re hopola hore letšoao le hloekileng la tsoekere le lekana le 100.
- Macononi dihlahiswa. Ha li entsoe feela ka phofo e ntle, empa hape e eketsa mafura a fapaneng (meroho le botoro, chisi, mahe). Sena se hanyetsana le metheo ea lijo tse fapaneng, - ntle le hore, ho latela Montignac, ho ke ke ha khoneha ho tlosa likilo tse fetang.
- Lijo tse tahang. Lijong tsa Montignac bona
ha li kenyelletsoe feela hobane, ha motho a noa lino tse tahang, o boetse o fumana boima.
Kahoo a re ke re akare. Mokhoa oa lijo oa Michel Montignac o fana ka:
- U se ke ua kopanya lik'habohaedreite "tse mpe" ka mafura.
- Haeba ho khoneha, sebelisa fatše feela "mafura".
- Kopanya lihlahisoa le meroho - haholo-holo, tse nang le fiber tse ngata. Joalokaha ho se ho boletsoe, lijo tse arohaneng, ho ea ka Montignac, - e leng boemo ba bohlokoa bakeng sa ho theola boima ba 'mele.