Eyona Ratio ilungileyo yeMacronutrient yokuThoba umzimba

Umxholo

• Imicimbi yokuThathwa kweKhalori ngaphezulu kweRacronutrient Ratio yokulahleka kwamafutha
• Iikhalori azicacisi bali lilonke
• Ukubaluleka koMgangatho wokutya
• Khetha ukutya okuDinene-Dense
• Sebenzisa ukutya okuneProteni ephezulu
• Nciphisa ukutya okunamafutha kunye nokutya okuphezulu
• Olona Ratio lubalaseleyo lweMacronutrient ngulo Unganamathela kuye
• Umgca osezantsi

Umkhwa wamva nje wokulahleka kwesisindo kubalwa ii-macronutrients.

Ezi zizakha-mzimba ezifunwa ngumzimba wakho ngezixa ezikhulu ukuze zikhule ngokwesiqhelo kunye nophuhliso-ezizezi, ii-carbs, amafutha kunye neeproteni.

Kwelinye icala, ii-micronutrients zizakha-mzimba ezifunwa ngumzimba wakho ngezixa ezincinci, ezinje ngeevithamini kunye neeminerals.

Ukubala ii-macronutrients kuyafana nokubala iikhalori kodwa kwahlukile kuba kujonga apho zivela khona iikhalori.

Eli nqaku liphonononge elona nani lililo le-macronutrient lokulahleka kobunzima kwaye kutheni kubalulekile umgangatho wokutya.

Imicimbi yokuThathwa kweKhalori ngaphezulu kweRacronutrient Ratio yokulahleka kwamafutha

Xa kuziwa ekulahlekelweni ngamanqatha, utya kangakanani izinto ezingaphezulu kwesixa seecarbs, amafutha kunye neprotein ekutyeni kwakho.

Kwisifundo sonyaka omnye, abaphandi bahlengahlengisa abantu abangaphezu kwama-600 abatyebe kakhulu okanye abatya ukutya okunamafutha asezantsi ().

Ngexesha leenyanga ezimbini zokuqala zophando, iqela lokutya elinamafutha asezantsi latya iigram ezingama-20 zamafutha ngosuku, ngelixa iqela eliphantsi le-carb lisebenzisa iigram ezingama-20 zeecarbs ngosuku.

Emva kweenyanga ezimbini, abantu kula maqela mabini baqala ukongeza amafutha okanye ii-carbs emva kokutya kwabo de bafikelela kwelona nqanaba liphantsi lokutya ababekholelwa ukuba banokuligcina.

Ngelixa kungekho qela kwakufuneka lisebenzise inani elithile leekhalori, omabini la maqela anciphise ukutya kwabo ngomndilili we-500-600 calories ngosuku.

Ekupheleni kophononongo, iqela lokutya okunamafutha asezantsi lalahla iipawundi eziyi-11.7 (5.3 kg) xa kuthelekiswa neqela le-carb ephantsi, elahle iiphawundi eziyi-13.2 (i-6 kg) -umahluko nje we-1.5 yeephawundi (0.7 kg) kwikhosi leyo yonyaka ().

Kwesinye isifundo, abantu abangaphezu kwama-645 abatyebe ngokugqithiseleyo babelwa ngokungakhethiyo kukutya okwahlukileyo kumanqatha (40% vs 20%), carbs (32% vs 65%) kunye neprotein (25% vs 15%) ().

Nokuba ungakanani umlinganiselo we-macronutrient, zonke izidlo beziphumelele ngokulinganayo ekukhuthazeni amaxabiso afanayo okwehla kobunzima kwisithuba seminyaka emibini ().

Ezi ziphumo kunye nezinye zikhomba kwinto yokuba nakuphi na ukutya okwehlisiweyo kweekhalori kunokubangela ukuhla kobunzima obufanayo kwixesha elide (,,,).

Uphando lubonisa ukuba ungaphulukana namanqatha nokuba ungakanani umlinganiselo we-macronutrient. Ngapha koko, umlinganiso ohlukeneyo we-macronutrient awuchaphazeli ngokubonakalayo ukuba ungakanani amanqatha olahlekileyo ekuhambeni kwexesha.

Iikhalori azicacisi bali lilonke

Ikhalori ilinganisa inani lamandla ukutya okuthile okanye isiselo esiqulathiweyo. Nokuba ivela kwiicarbs, amafutha okanye iiproteni, ikhalori enye yokutya iqulethe malunga ne-4.2 joules yamandla ().

Ngale nkcazo, zonke iikhalori zenziwe zilingana. Nangona kunjalo, le ngcinga iyasilela ukuqaphela ubunzima be-physiology yomntu.

Ukutya kunye nokwenziwa kwayo kwe-macronutrient kunokuba nefuthe kwindlela oziva ulambile okanye uziva ngayo, inqanaba lokunciphisa umzimba, ukusebenza kwengqondo kunye nokuphendula kwehomoni ().

Ke, ngelixa iikhalori ezili-100 zebroccoli kunye neekhalori ezili-100 zedonuts ziqulathe umlinganiselo wamandla alinganayo, zichaphazela umzimba kunye nokhetho lokutya ngokwahlukileyo.

Iikomityi ezine (340 iigrem) zebroccoli zineekhalori ezili-100 kwaye zipakishe iigrama ezisibhozo zefayibha. Ngokuchasene noko, isiqingatha nje sedonut yangaphakathi enesingxobo esihonjisiweyo sinika iikhalori ezili-100, ubukhulu becala ezivela kwiicarbs ezicociweyo kunye namafutha (,).

Ngoku khawucinge ngokutya iikomityi ezine zebroccoli ngexesha elinye. Ayizukuthatha ixesha elininzi kunye nomzamo ukuhlafuna, kodwa umxholo wayo wefayibha ephezulu ungakushiya uzive ugcwele ngakumbi kunokutya isiqingatha somrhumo, kwimeko apho uya kuthi utye esinye isiqingatha.

Ngenxa yoko, ikhalori ayisiyo nje ikhalori. Kuya kufuneka ujolise kumgangatho wokutya ukonyusa ukubambelela kwindlela yokutya kunye nelahleko yamafutha.

Iikhalori zinika umzimba wakho ngesixa esilinganayo samandla.Nangona kunjalo, zahlukile kwindlela eziyichaphazela ngayo impilo yakho kunye nokukwazi ukuhlala kwindlela yakho nokutya.

Ukubaluleka koMgangatho wokutya

Ukwehlisa umzimba, kufuneka wenze ukusilela kweekhalori ngokutya iikhalori ezimbalwa kunokuba utshise.

Ngokwenza njalo, unyanzela umzimba wakho ukuba utsale amandla kwiivenkile zawo zangoku (amanqatha omzimba) nokuba ungathwala i-carb, amafutha kunye neeprotein zokutya.

Nje ukuba wenze intsilelo yekhalori, kubalulekile ukuba uphendule ngeentlobo zokutya okutyayo njengoko ezinye zinokutya okufanelekileyo kunye nesondlo kunezinye.

Nazi ezinye zokutya kunye nee-macronutrients ezijolise kuzo kunye nezinye ukunciphisa.

Khetha ukutya okuDinene-Dense

Ukutya okunezakhamzimba kuqukethe amanqanaba aphezulu ezakha mzimba kodwa aneekhalori ezisezantsi.

Ukutya okuxineneyo kokutya okuxineneyo, iiprotein ezingatyebanga, amafutha asempilweni, iivithamini, iiminerali kunye nezinye izinto eziluncedo ezinje ngee-phytochemicals.

Oku kubandakanya ukutya okufana nobisi, iimbotyi, iimbotyi, ukutya okuziinkozo, iziqhamo, imifuno kunye nenyama engenantlanzi kunye nentlanzi.

Uninzi loku kutya kukwacebile kwifayibha kwaye kunepesenti ephezulu yamanzi. Amanzi kunye nefayibha zinceda ukonyusa iimvakalelo zokugcwala, ezinokukunceda utye iikhalori ezimbalwa yonke imini ().

Sebenzisa ukutya okuneProteni ephezulu

Iiprotein zikhuthaza iimvakalelo zokugcwala, ziyasindisa ukulahleka kwemisipha kwaye zinesiphumo esiphezulu se-thermic, oko kuthetha ukuba kuthatha iikhalori ezininzi ukwetyisa xa kuthelekiswa ne-carbs okanye amafutha (,,).

Jonga imithombo esekwe kwizilwanyana njengenyama, intlanzi, iinkukhu, amaqanda kunye nobisi. Ungayifumana iprotheyini yakho kwimithombo esekwe kwizityalo ezinje ngesoya, iinkozo kunye nemifuno ethile, kubandakanya ii-ertyisi eziluhlaza.

Iiprotheyini ziyangcangcazela okanye iziselo ezingena endaweni yokutya ziyinto elungileyo phakathi kokutya okanye endaweni yokutya ukuze kunyuswe iprotein.

Nciphisa ukutya okunamafutha kunye nokutya okuphezulu

Njengokuba okunye ukutya kunokuba luncedo kwiinjongo zakho zokulahleka kobunzima, abanye banokuzonakalisa.

Ukutya okuqukethe zombini amafutha kunye ne-carbs kukhuthaza iziko lomvuzo kwingqondo yakho kwaye kwandise iminqweno yakho, enokuthi ikhokelele ekutyeni kakhulu nasekuzuzeni ubunzima (,).

Iidonathi, i-pizza, ii-cookies, ii-crackers, iitshipsi zetapile kunye nezinye izidlo ezigqitywe kakhulu ziqulathe olu manyano ludibeneyo lwamafutha kunye neecarbs.

Ngokuzimeleyo, ii-carbs okanye amafutha akanayo impawu yokulutha, kodwa ngokudibeneyo kunokuba nzima ukumelana.

Ukutya okutyayo kunokuba nefuthe kwimizamo yakho yokulahleka kwamafutha. Sebenzisa ukutya okunezondlo-mninzi kunye neeprotheyini eziphezulu kodwa ukunciphisa ukutya okunendibaniselwano yee-carbs kunye namafutha, njengoko le combo ibenza babe likhoboka.

Olona Ratio lubalaseleyo lweMacronutrient ngulo Unganamathela kuye

Ngelixa ukwakheka kwe-macronutrient ekutyeni kwakho kungangachaphazeli ngokuthe ngqo ilahleko yamafutha, kunokuchaphazela amandla akho okuhambelana nokutya okuncitshisiweyo kweekhalori.

Oku kubalulekile, njengoko uphononongo lubonakalisile ukuba olona qikelelo luphambili lokulahleka kwesisindo kukulandela ukutya okuncitshisiweyo kweekhalori (,,).

Nangona kunjalo, ukunamathela kwisidlo kunzima kubantu abaninzi, kwaye sisizathu sokuba izidlo ezininzi zisilele.

Ukunyusa amathuba akho okuphumelela kwisidlo esincitshisiweyo sekhalori, yenza umlinganiso wakho we-macronutrient ngokusekwe kukhetho lwakho nakwimpilo ().

Umzekelo, abantu abanesifo seswekile sesi-2 banokufumana kulula ukulawula iswekile yegazi kwi-carb esezantsi kunokutya okuphezulu (,,).

Ngokuchaseneyo, kungenjalo abantu abasempilweni banokufumanisa ukuba abalambile kakhulu kukutya okunamafutha aphezulu, ukutya okune-carb ephantsi, kwaye kulula ukuyilandela xa kuthelekiswa nokutya okunamafutha asezantsi, ukutya okunamafutha aphezulu (,).

Nangona kunjalo, izidlo ezigxininisa ukutya okuphezulu kwemacronutrient (njengamafutha) kunye nokutya okuncinci kwenye (njengee-carbs) ayinguye wonke umntu.

Endaweni yoko unokufumanisa ukuba unganamathela ekutyeni okunokulinganisela okufanelekileyo kwee-macronutrients, ezinokuthi zisebenze nokwehla kobunzima ().

Amanqanaba okwabiwa kwamacronutrient distribution (AMDR) amiselweyo liZiko lezeMpilo kwiZiko leSizwe lokufunda bacebisa ukuba abantu bafumane (26):

• I-45-65% yeekhalori zazo kwii-carbs
• I-20-35% yeekhalori zazo kumafutha
• I-10-35% yeekhalori zazo ezivela kwiiproteni

Ngayiphi na imeko, khetha ukutya okuhambelana kakuhle nendlela ophila ngayo kunye nezinto ozikhethayo. Oku kunokuthatha uvavanyo kunye nempazamo.

Ukutya kuhlala kusilela kuba abantu abanakho ukunamathela kubo ixesha elide. Ke ngoko, kubalulekile ukulandela ukutya okuncitshisiweyo kweekhalori ezihambelana nokukhetha kwakho, indlela yokuphila kunye neenjongo.

Umgca osezantsi

IiMacronutrients zibhekisa kwii-carbs, amafutha kunye neprotheni-izinto ezintathu ezisisiseko kuzo zonke izidlo.

Umlinganiselo wakho we-macronutrient awuchaphazeli ngokuthe ngqo ukulahleka kwesisindo.

Uluhlu olwamkelekileyo lokusasazwa kwemacronutrient (AMDR) ngama-45-65% kwiikhalori zakho zemihla ngemihla ezivela kwiikhabhohayidi, ama-20-35% kumanqatha kunye ne-10-35% kwiiproteni.

Ukunciphisa umzimba, fumana umyinge onokuthi unamathele kuwo, jolisa kukutya okusempilweni kwaye utye iikhalori ezimbalwa kunalezo uzitshisayo.