ʻO Michel Montignac (1944 - 2010), he mea lapaʻau Farani kaulana,ʻo ia hoʻi ka mea kākau o ka papahana meaʻai "Montignac" i kēia manawa.
ʻO keʻano kūponoʻole o ka meaʻaiʻai, i manaʻoʻia e Michel Montignac,ʻo ia ka mea e hōʻole i nā meaʻai kalo-loloa ma keʻano he mea e lilo ai ka kaumaha. ʻO kaʻaiʻana o Montignac e kau ma luna o ka helu'ōmole o nā meaʻai. ʻO ka papa helu Glycemic ka hikiʻana o ka hauhā (carbohydrate) e hoʻonui i ka paʻakai i loko o ke koko (ka hana o hyperglycemia). ʻO ka kiʻekiʻe o ka hyperglycemia, ka mea kiʻekiʻe o ka helu hīmeni o ka'ōhūlū, a me ka hope.
"Meaʻino" a me nā "ākea" maikaʻi
ʻO nā mea pohihihi nui o kaʻaiʻana, e like me Michel Montignac, he "ʻono a maikaʻiʻole" nā huaʻalea. ʻO nā'ōpelu i loaʻa i ka hōʻailona kūlana kiʻekiʻe, aiʻole "hewa", ke kuleana o ka piha o ke kanaka, a me ka manaʻo o ka luhi i loaʻa iā ia. Hiki i kēia mau'ōpona'okōpika ke loaʻa ka hopena kūponoʻole i ka hopena. Ma keʻano he kaulike,ʻoi aku ka helu o kēia mau'ōpelu i ka 50.
ʻO nā'ōpelu i loaʻa i kahi liʻiliʻi liʻiliʻi liʻiliʻi, aiʻole "maikaʻi", e komo ana i kahi nui o nā sēla kolami, huaʻai a me nā mea kiko. ʻO kēia mau'ōpona'aleʻa ka hopenaʻole i ka hopena. "Maika maikaʻi" a me ke kūpona o ke kino i ka hapa wale nō, no lailaʻaʻole hiki iā lākou ke hoʻonāukiuki i ka ulu o ke koko. Eia nā'āpana o ka "mau meaʻona a maikaʻi" i nā huaʻaleʻa - no ka emiʻana o kēia hua'ōlelo:
I nā "meaʻino" a me nā huaʻopa (me ka helu kiʻekiʻe), eia nāʻano o kēia: glucose, malt, kaʻuala pīpī, ka palaoa keʻokeʻo mai ka palaoa o nā koleke kiʻekiʻe aʻe, ka pīkole, ka meli, kāloti, ka popcorn, ka paʻakai, ), ka balakila i nā kole, ka mea kanuʻuala, nā kuki, ka palaoa, ke kīlala i ka laiki, ka palaoa hina, ka beets, ka maiʻa, melon, kāpili, ka pali mai ka palaoaʻaila kiʻekiʻe.
I nā "maikaʻi" a me nā huapiʻa (me ka liʻiliʻi haʻahaʻa), penei: ka berena mai ka palaoa piha me ka palala, rice, peas, flakes oat, huaʻona waiʻole me ka huka, pālolo mai ka palaoa maikaʻi, nā pīniʻeleʻele, ka pī maloʻo, ka berena mai nā huaʻakai, nā hua lehua, nā kīʻaha maloʻo, nā lera, ka hua mīmū, kaʻaila rye, nā hua hou, nā hua liʻiliʻiʻole ka hulu, ke kokolekaʻeleʻele (60% koko), ka'alakika, kaʻulu, nā hua'ōmaʻa, nā'ōmato, nā lemona.
ʻO ka meaʻai e like me ka Montignac eʻaeʻole i nā'ōpona "ʻino" e hui pūʻia me nā momona, no kēia mea, ua pilikia ke kinakolism, a ua mālamaʻia kekahi hapa nui o ka lipids i'āponoʻia i loko o ke kino e like me ka momona.
ʻO ka momona o Michel Montignac
Hoʻokaʻawaleʻia nā momona iʻelua mau'āpana: nā momona holoholona (loaʻa iā lākou i ka iʻa, kaʻiʻo, ka cheese, ka pata, a me nā mea'ē aʻe) a me ka mea kanu (margarine, nāʻanoʻaila o kaʻaila hua, a me nā mea'ē aʻe).
ʻO kekahi mau momona e hoʻonui i ka mea o "cholesterol" i loko o ke koko,ʻo nā mea'ē aʻe, e ho'ēmi ia.
- ka momona e hoʻonui i ka cholesterol. ʻO kā lākou hui pūʻana i nā momona momona, nā mea i loaʻa i ka momona, kaʻiʻo, nā mea i puhiʻia a me ka waiū, palm a me ka pata;
- ʻO ka momona, kahi e piliʻole i ka hoʻokumuʻia o ke cholesterol. Aia lākou i loko o ka moa (me kaʻiliʻole), nā hua a me nā'ōpū;
- ʻO ka momona e ho'ēmi i ka cholesterol. ʻO kēia mau momona i loaʻa iā mākou i loko o nāʻailaʻaila.ʻO ka olive,ʻo ka'ōleʻa, ka huapalapa, ka soya, ka kānana, a me nā mea'ē aʻe.
ʻAʻole ka hopena o ka hinu iʻa i ka cholesterol ma nāʻano'ē aʻe, akā hiki ke hoʻemi i ke kiʻekiʻe o nā triglyceride i loko o ke koko - kahi e pale ai i ke kāpiliʻia o ke koko,ʻo ia hoʻi ke pale i ko mākou naʻau. No laila, ma kānaʻanoʻai meaʻai,ʻo Michel Montignac ka mea e'ōlelo mai iā mākou i nā iʻa momona: nā sardines, ka mea hānai, ka tuna, ka iʻa, ka hulu, ke keokeo.
Hoʻokumuʻia ka papahana meaʻai Montignac ma muli o ka pono e koho mauʻoe i nā "ākea" maikaʻi a me nā momona "maikaʻi".
Nā hua i pāpāʻia
Hoʻopilikiaʻo Michel Montignac i nā huahana hou:
- Pā. I ka meaʻaiʻai kanaka, e like me Montignac,ʻo ka wai ka meaʻoi loa loa. Aka, inā haʻalele loaʻoe i ke kō, pehea e mālama ai i ka mea ponoʻole o ka glucose i loko o ke koko? I loko o kēia - kekahi o nā mea hilahila o ka meaʻai. Hōʻike maiʻo Montignac iā mākouʻaʻole pono ke kino o ke kino i ke kō, akā i ka glucose. A hiki iā mākou ke loaʻa iā ia i nā hua, nā meaʻai, nā lemu a me nā meaʻai a pau.
- Ka berenaʻala. I ka papahanaʻaiʻai Montignac,ʻaʻohe wahi no ka berena mai kahi palaoa maikaʻi. ʻOiaiʻo ka momona i loko o ia mea e hāʻawi ana i ke kino i ka nui o ka ike, mai kaʻike kaiʻai,ʻaʻole loa ka berena. ʻO ka momona o ka berena he hōʻailona ia no ka hoʻomaʻemaʻeʻana, no laila,ʻo kaʻoi o kaʻeleʻele o kaʻai,ʻoi aku kaʻino.
- ʻO ka'ōpī. ʻO kekahi "mea'ē aʻe" i ka meaʻai o Michel Montignac. ʻO ka Potatoes ka nui o nā huaora a me nā kumu - akā,ʻo ka hapanui, wale nō i loko o kā lākou peel,ʻaʻohe eʻai waleʻia. Hoʻomaopopo ka'ōlapa i ke kino me kahi kiʻekiʻe nui o ka glucose. Eia kekahi, he mea nui ka pīlaʻi e kuke ai. ʻO ka'ōlapa pīpī heʻelima helu like me 90, a me nāʻualaʻuala - 95. No ka hoʻohālikelike, hoʻomanaʻo mākou i ka helu kūmole glucose ma kahi o 100.
- Huahana Macaroni. ʻAʻole wale i hanaʻia mai ka palaoa'ōwili, akā, hoʻopuka pū kekahi mau momona (ka mea kanu a me ka waiū, ka hīni, nā hua). Hōʻole kēia i nā kumuhana o ka meaʻai maʻamau, - me kaʻole, e like me Montignac, hikiʻole ke hoʻokuʻu i nā kilokiloʻoi aku.
- ʻO ka mea inu wai. I kaʻai a Montignac lākou
ʻaʻole hoʻokomo waleʻia no ka mea, i ka wā eʻai ai i ka waiʻona, e loaʻa ana kekahi kaumaha i kekahi.
No laila, e hōʻuluʻulu. ʻO ka meaʻai o Michel Montignac ke hāʻawi nei:
- Mai hoʻohui pūʻia nā'ōpona'ulima me nā momona.
- Inā hiki, e hoʻohana wale i nā "momona" maikaʻi.
- E hoʻohui i nā momona me nā mea kanu -ʻo ke kumu, nā mea i nui ka fiber. E like me ka mea i haʻi muaʻia, he mauʻai likeʻole, e like me Montignac, - heʻano kūpono no ka liloʻana o ke kaumaha.