Ukutya okokugqibela okutshintsha indlela esijonga ngayo kwiiCalories

Umxholo

• Uphengululo lwe

Kwangoko kulo nyaka, sibuze umbuzo ovule umhlaba omtsha wokutya okunempilo: zithini iiMacros? Sifunde malunga nomba wokubala ii-macronutrients-protein, carbohydrate, kunye ne-fat-for your diet. Kuxhomekeke ekubeni zeziphi iinjongo zakho zokutya, unokubala ii-macros zokunciphisa umzimba, ukubala ii-macros ukwenza ithoni kunye nokwakha izihlunu, kwaye ubale ama-macros ukukhulisa imetabolism yakho.

Ke siyazi ukuba ziyintoni ii-macros, siyazi ukuba zinokukunceda ukuba unciphise umzimba okanye uncike ... kodwa yintoni ukutya okupheleleyo, ngokuchanekileyo? Inyani yile, akukho rubrikhi yokutya-ingena kuyo yonke into; kuba umzimba womntu ngamnye wohlukile, ukutya komntu wonke kwahlukile. Isiseko sinye, nangona kunjalo: unquma i-caloric efanelekileyo yokutya ngokuxhomekeke kumzimba wakho kunye neshedyuli yokuzivocavoca kwaye unqume ukuba yintoni injongo yakho, nokuba ukulahleka kwesisindo, ukuzuza kwemisipha, njl.

Nje ukuba usete ukutya kwekhalori, uya kufumanisa ukuba yeyiphi isahlulo seekhalori eziza kuvela kwiiproteni, iikhabhohayidrethi, kunye namafutha. Ukunyusa imetabolism kunye nokunyusa umsipha, uya kufuna ukutshintsha ubukhulu bokutya kwakho ukuya kwiipesenti ezingama-40 zeprotheyini, iipesenti ezingama-35 zeecarbohydrate, kunye namafutha angama-25 epesenti. Ukulahleka kwamafutha, ubukhulu beepesenti ezingama-45 zeprotheni, iipesenti ezingama-35 ze-carbohydrate kunye nama-20 eepesenti. Izandi ziyabhidisa? Kukho ii -apps zale nto-kwaye siya kufika kuloo nto.

Nokuba leliphi na icebo olikhethayo, udala ukutya okufanelekileyo komzimba wakho kunye nesicwangciso esizinzileyo onokukugcina ebomini. Nanku umxholo wento enokutya ngendlela emnandi kuwe:

Akukho maqela okutya ayasuswa

Ukutya okune-macro ngokusisiseko kukuchasene nokutya okushenxiswayo; awusiki nto kwaphela. Umbono kukuba uphinde wabele umlinganiselo wento oyityayo ukuze ilingane neemfuno zakho zokutya. Ubisi, i-gluten, iswekile: bonke bamkelekile, kodwa kukho ukubamba, kuba kufuneka ulungelelanise yonke into.

Kukutya okuguquguqukayo

Ngaba ukhe waliva igama "ukutya okuguqukayo" ngaphambili? Kuthekani nge-IFYM? Omabini la magama achaza indlela eguqukayo, elungeleleneyo yokutya, kwaye zombini ziwela phantsi "kokutya okukhulu."

Ngelixa ugxininiso kukutya okusempilweni ukuhlangabezana neeprotein zakho ezi-macro (inkuku, intlanzi, inyama yenkomo), amafutha asempilweni (njengeavokhado, amaqanda, kunye nee-butter zenut), kunye nentliziyo, iikhabhohayidrethi ezinemicu (imifino enemicu, ukutya okuziinkozo okufana nequinoa , njl.)-usavunyelwa ngokupheleleyo ukuba ube neqhekeza lepizza okanye imfumba yeepancakes. Uyayikhupha ngokutya kwakho imini yonke. Ke hayi, awungekhe uyitye yonke ipitsa imini yonke, kodwa ngokuqinisekileyo akufuneki uzinciphise. Oku kutya konke malunga nokulingana.

Yenzelwe wena kakhulu

Amanani omntu wonke aya kwahluka. Ayinguye wonke umntu okwindlela yokutya ukuze anciphise umzimba, njengokuba ingenguye wonke umntu odinga iikhalori ezingama-2,200 ukugcina ubunzima bakhe, njengokuba ingenguye wonke umntu osebenza iintsuku ezintandathu ngeveki. Sonke senziwe ngendlela eyahlukileyo, oko kuthetha ukuba amanani ethu aya kwahluka kuye ngomntu. Isitshixo apha iya kuba yipesenti oyikhethayo ngokusekwe kwiinjongo zakho zempilo. Ukutshintsha umlinganiso wakho kuthetha ukuba uya kugxila kwiiproteni ezinempilo, amafutha, kunye nee-carbohydrate, nakweyiphi na into ehanjiswayo elungiselelwe iimfuno zakho.

Ngelixa i-80/20 ilandela ipateni efanayo yokuba bhetyebhetye kwaye akukho kuncitshiswa, ukutya okuneemacro kukutya okuqinisekisiweyo. Usabala, kodwa ubala izinto ezinje "ingakanani iprotheyini endiyifumene namhlanje, ngaba yayanele?" okanye "ndidibene nenani lam elisempilweni namhlanje?"

Le datha ingenakulinganiswa ivumela abo banamanani ajolise ngakumbi kwinombolo ukuba babe nolwakhiwo olungaphezulu. Ngelixa ukubala kunokuba nzima ekuqaleni, kukho usetyenziso olunje ngeMyFitnessPal, My Macros +, kunye neLose It! enokukunceda uqalise. Emva kwexesha, iya kuziva ngathi yindalo yesibini.

Yinto entle

Enye yezinto esizithandayo kakhulu malunga noku kutya yindlela yayo elungileyo yokutya. Akukho maqela okutya asusweyo, akukho maqela okutya anyeliswayo, kwaye awusoze ube "nokutya okukhohlisayo." Oku kunceda ukukhuthaza ubudlelwane obunempilo kunye nokutya kunye nendlela engenatyala yokutya. Sele ulungele?

Eli nqaku livele ekuqaleni kwiPopsugar Fitness.

Okungakumbi kuPopsugar Fitness:

Zonwabise ngayo nayiphi na kwezi mpilo zokupheka zeMacro Dessert yokuNcipha

Zama esi siCwangciso sokutya seMacro

Into ekufanele ukuba uyitya ukuba ufuna ukunciphisa umzimba

Uphengululo lwe