Ungayibala njani iMacros yakho njengePro

Umxholo

• Yintoni iiMacros?
• Ungayibala njani iMacros
• Ulandela njani iMacros
• IiNzuzo ezinokuthi zibekho zokuKhangela iiMacros
• I-Downsides yokubala iiMacros zakho
• Ke, ngaba kufuneka uyibale iMacros yakho?
• Uphengululo lwe

Ii-2020s zinokuthi zithathelwe ingqalelo njengeminyaka yegolide yokulandela umkhondo wezempilo. Ifowuni yakho inokukuxelela ukuba zingaphi iiyure ozichithe ujonge kwiscreen sayo iveki yonke. Umlindo wakho unokungena kumanyathelo owathathileyo nakwimigangatho onyuke ngayo imini yonke. Kwaye emva kokukhuphela usetyenziso okanye ezimbini, ungaqala nokulinganisa iigramu zeecarbohydrate, amanqatha kunye neeprotein (aka macronutrients) ozityayo mihla le.

Kodwa wena ngokwenene Ngaba kufuneka ugcine umkhondo wokutya kwakho kwezi zondlo? Apha, iingcali zokutya ezibhalisiweyo ziyaphula phantsi indlela yokubala ii-macros ngokubhekisele kwimpilo kunye neenjongo zakho, kunye neenzuzo kunye neengozi zokuzisebenzisa ukukhokela ekukhetheni ukutya. Spoiler: Ayingowona mbono ungcono kumntu wonke.

Yintoni iiMacros?

Iimacronutrients, okanye "macros" ngokufutshane, zizondlo ezisetyenziswa ngumzimba wakho ukwenza imisebenzi yemihla ngemihla kunye nemisebenzi, utsho uJennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., umnini weMcDaniel Nutrition Therapy. Ezi zinto zintathu kubalulekile zii-carbohydrate, amanqatha, kunye neeproteni, kwaye nganye nganye idlala indima ekhethekileyo emzimbeni wakho. "Yonke into eyenziwa ngumzimba, ukusuka kwimithambo ukuya ekuphefumleni, ifuna iicarbohydrates," utshilo uMcDaniel. "Amafutha enza iiseli zomzimba, anceda ukufunxa iivithamini, adlale indima kwimpilo yentliziyo, kwaye asincede sizive sigcwele ixesha elide, ngelixa iprotein inceda ukugcina impilo yemisipha kunye nethambo, inceda ukulawula isifo seswekile, kunye nokulungisa iiseli" - kwaye ezo zimbalwa kwizinto ezininzi ezinokubakho zokutya isixa esifanelekileyo seprotein, amafutha, kunye neecarbs. (Idibeneyo: Ngaba amafutha agcwalisiweyo ngokwenene ayimfihlo yobomi obude?)

Akukho sincomo siseti-kwilitye lenani lee-macronutrients ekufuneka ujolise kuzo amanqaku mihla le - kunye, isini sakho, ubude, ubunzima, inqanaba lomsebenzi, kunye neenjongo zobuqu zonke zinefuthe kwiimfuno zakho, utshilo uMcDaniel. Kumabhinqa, ngokubanzi, iSebe Lezolimo laseUnited States lincomela ukuba ama-45 ukusa kuma-65 ekhulwini ee<em>kilojoule avela kwi<em>carbs, ama-20 ukusa kuma-35 ekhulwini ee<em>kilojoule avela kumafutha, yaye i-10 ukusa kuma-35 ekhulwini yee<em>calories zisuka kwiprotini, utsho uMcDaniel.

Ezi zikhokelo zinokukunceda uthathe isigqibo malunga nokuba ungakanani na umhlaba kwisitya sakho oza kusinikela kwi-macronutrient nganye. Kodwa abanye abantu - njengabo bazama ukubetha injongo yezempilo okanye yokusebenza okanye abantu abaneemeko ezithile zonyango - banokufuna ukubala inani elichanekileyo le-macronutrients abayidingayo kwaye banikele ingqalelo engakumbi ekusebenziseni kwabo (ngaphezulu kwizizathu zokuba kutheni kancinci) .

Ungayibala njani iMacros

Ukuqonda ukuba ingakanani i-macronutrient nganye oyifunayo imihla ngemihla, kufuneka uqale ufumanise ukuba zingaphi iikhalori ozitshisayo, utshilo uMcDaniel. (I-USDA inikezela nge-calculator ye-intanethi ekunika uqikelelo lwesidingo sakho se-caloric yemihla ngemihla ukugcina ubunzima bomzimba. Khawukhumbule nje ukuba iimfuno zakho zitshintsha ngokusekelwe kwinqanaba lomsebenzi wakho.) Kuya kufuneka kwakhona ukwazi ukuba zingaphi iikhalori kwigram I-macronutrient nganye: I-1 gram ye-carbohydrates ineekhalori ezi-4; I-1 gram yamanqatha ineekhalori ezili-9, kwaye i-1 gram yeprotheni ineekhalori ezi-4Uyachaza. Ukusuka apho, kuyakufuneka uphume incwadana kwaye ulandele iifomyula ezimbini ezisisiseko:

1. Iikhalori zemihla ngemihla ngeMacro nganye: iyonke iikhalori ngosuku x ipesenti yeekhalori ezivela kwi-specicmacronutrient ngosuku
2. Iigram zeMihla ngokweMakhro nganye: iikhalori zemacronutrient ngosuku ÷ iikhalori ngegram ye-macronutrient

Umzekelo, umntu otshisa ii-calories ezingama-2 000 ngosuku unokubala ii-macros zabo njengale:

IiCarbohydrate

• 2000 iyonke yeekhalori x .50 yeekhalori ezisuka kwicarbohydrates = 1000 yeekhalori ezisuka kwicarbohydrates
• Iikhalori ezili-1000 ezivela kwiicarbohydrate ÷ iiekhalori ezi-4 kwigrama nganye yehydrohydrate = 250 iigrem carbohydrate ngosuku

Amafutha

• Iikhalori ezingama-2000 ezipheleleyo x .30 zeekhalori ezivela kumanqatha = iekhalori ezingama-600 kumanqatha
• Iikhalori ezingama-600 kumanqatha ÷ iikhalori ezili-9 nge-1 gram yamafutha = 67 grams amafutha ngosuku

Iiproteni

• Iikhalori ezingama-2000 ezingama-2000
• Iikhalori ezingama-400 ezivela kwiprotheni ÷ 4 iikhalori nge-1 gram protein = 100 grams protein ngosuku

Kwakhona, iigram ze-carbohydrates, iiprotheyini, kunye namafutha adweliswe apha zincomo nje ngokubanzi, kwaye iimfuno zekhalori kunye ne-macronutrient yomntu ngamnye ziya kuhluka, utsho uMcDaniel. Umzekelo, umntu obalekayo ntsasa nganye kuya kufuneka afunze ii-carbohydrate ezingaphezulu komntu okhetha ukuhlala ebhedini iintsuku ezininzi, uyacacisa. (Idibeneyo: Yintoni ekufuneka uyiqonde malunga nokuzivocavoca kunye neCalorie-Burn)

Ungayichazanga eyokuba usasazo lwe-macronutrient luya kutshintsha ngokusekwe kwinjongo zakho zempilo okanye zokwenza umsebenzi, utshilo uMolly Kimball, RD, C.S.S.S.D, ugqirha wezidlo waseNew Orleans eOchsner Fitness Centre kunye nomgcini wepodcast FUELED Wellness + Isondlo. Ukuba ujonge ukulahlekelwa ngamafutha omzimba (kwaye uyazibuza ukuba ungazibala njani ii-macros zokwehla kobunzima), umzekelo, unokucofa umva kwinani leekhabhothi ozityayo ukuze uzuze intsilelo yekhalori, gcina iproteni yakho isetyenziswa ngokufanayo ukugcina nokwakha. ubunzima bomzimba obungqingqwa, kwaye uncamathele ekutyeni okulinganiselweyo, utshilo uKimball. Kwicala le-flip, unokunyusa i-carb yakho kunye nokutya okunamafutha ukuba ufuna ukufumana ubunzima, uyachaza. Kwaye ukuba unethemba lokwakha izihlunu, kuyakufuneka usebenzise iikhalori ezininzi ezivela kwiikhabhohthi kunye neeproteni, wongeza uMcDaniel.

Oku kwahluka kukuba kutheni kubalulekile ukudibana nomntu obhalisileyo ukuba ufuna ukwazi ukubala kakuhle ii-macros kwaye ukuhlangabezana neenjongo zakho zempilo nokuba sempilweni, utshilo uKimball. Emva kwayo yonke loo nto, iithagethi zakho ezinkulu ziluncedo kuphela xa iifomula zisetyenziselwa ukumisela ukuba zithathe ingqalelo yomzimba wakho kunye nendlela ophila ngayo, uyacacisa. "Ngaba zenzelwe ukuba zilungele iimfuno zakho, okanye ngaba yayiyindlela yokusika ikuki?" Wongeza ngelithi. "Yenza ixesha elithile kunye nemali encinci ukudibana nengcali yokutya kwaye wabelane ngeenjongo zakho, ukuba uphi kuhambo lwakho, emva koko basebenze kunye nawe ukudibanisa into elungiselelwe wena kunye neyakho. Emva koko ingakufundisa nokuba akhangeleka njani la manani malunga nokutya. "

Ulandela njani iMacros

Nje ukuba uzibekele iinjongo kunye nokwazi ukubala ii-macros, cinga ukukhuphela usetyenziso, olufana neFitbit kunye neMyFitnessPal, ukulandelela ukutya kwakho, ucebisa uMcDaniel. Apho, uya kuba nakho ukungena kwizidlo zakho kwaye ubone iiprofayili zazo zesondlo. Qiniseka ukuba ujonge "ukutya okuqinisekisiweyo," kuba nabani na onokongeza ukutya kwezo zisetyenziso kwaye abonelele ngolwazi lwesondlo olungachanekanga, olunokuthi likuthintele ekubetheni iithagethi zakho ezinkulu, utshilo.

Ukuba awufuni ukusebenzisa iapp, buyela kwizinto ezisisiseko kwaye ujonge ukutya kwelebheli yenyani, eya kukuxelela ukuba ingakanani i-macronutrient nganye ekukhonzeni, utshilo uMcDaniel. (Esi sikhokelo siya kukufundisa indlela yokufunda ngokufanelekileyo ileyibhile yesondlo ukuba awuyazi kakade.)

Nokuba yeyiphi indlela okhetha ukuyilandela kunye nokubala ii-macros zakho, nangona kunjalo, yazi ukuba "ichanekile kuphela kuvavanyo lwakho lokuba unamalini," utsho uKimball. "Ukuba ubeka isiqingatha sekomityi yerayisi emdaka, ngaba ngokwenene isiqingatha sekomityi? Kwaye ngaba ugcwalisa into efanelekileyo kwi-app - ngaba iyafana nento oyityileyo?" Ukuthatha ixesha lokungena ukutya okuchanekileyo kunye nobungakanani besahlulo ngundoqo ekubetheni iinjongo ze-macronutrient wena kunye nesondlo sakho esigqibe isigqibo. (Eyeleleneyo: Isikhokelo sakho esiGqibeleleyo kwi-'IIFYM' okanye kwi-Macro Diet)

IiNzuzo ezinokuthi zibekho zokuKhangela iiMacros

Ukulandelela ii-macros zakho akuyomfuneko kuye wonke umntu, kodwa amaqela athile anokuzuza ngokwenza njalo, utshilo uMcDaniel. Nokuba siyintoni na isizathu, "ukubala iimacros zakho kukuvumela ukuba wazi ukuba udubule ntoni - yintoni injongo yakho," uchaza uKimball. "Kukho imiyalezo emininzi kunye neendlela ezikhoyo phaya kwaye ukwazi ukuba yintoni loo manani kunokunika umntu into anokujolisa kuyo."

Abantu abaneemeko ezithile zonyango, ezinje ngohlobo lweswekile, banokubhekisa kwindlela abatya ngayo ukuze baqinisekise ukuba bayadibana neegram zecarbs abazityayo xa besitya idosi ye-insulin, ucacisa uMcDaniel. Ngokufanayo, abo banesifo sezintso ezingapheliyo baya kufuna ukunciphisa ukusetyenziswa kweeprotheyini ukuze balawule ngcono imeko yabo, kwaye ukulandelela ii-macros zabo kunokubanceda baqinisekise ukuba abagqithisi ukutya kwabo okucetyiswayo, wongeza uKimball.

Umntu olandela ukutya kwe-keto - okubandakanya ukufumana iipesenti ezingama-75 zeekhalori zakho kumafutha, kunye neepesenti ezingama-20 kwiprotheyini, kunye neepesenti ezi-5 kwiicarbohydrates - banokufuna ukulandelela ii-macros zabo, ngakumbi i-carb kunye namafutha, ukuze umzimba wabo uhlale kwi-ketosis. (xa umzimba usebenzisa i-glucose engagcinwanga njengamafutha), utshilo uMcDaniel.

Abo bafuna ukunciphisa umzimba, ukuzuza ubunzima bemisipha, okanye ukubetha injongo yokusebenza banokukhetha ukubala kunye nokugcina iithebhu kwiimacro zabo, utshilo uKimball. Umzekelo, uqeqesho lweembaleki lokunyamezela ugqatso lwe-Ironman lunokuxhamla ekulandeleleni ukutya kwabo i-carb, eya kuthi ibancede baqinisekise ukuba banika umzimba wabo ngokwaneleyo amandla emithombo ekufuneka iwasebenzisile kwinqanaba elinamandla kangako., wongeza uMcDaniel.

I-Downsides yokubala iiMacros zakho

Isilumkiso malunga nokubala i-macros yakho ukukhokela ukhetho lwakho lokutya: "Ngenxa yokuba utya 'x isixa' seegrem ze-macros ayithethi ukuba ngumgangatho," utshilo uMcDaniel. "Ukuba umntu ugxile kuphela kulwabiwo lwe-macronutrient yokutya kwabo, banokutya ukutya okugcwele ukutya okucutshungulweyo kwaye bahlangane neethagethi ezinkulu." Ngokuqinisekileyo, ukukrwela kwimivalo yeeprotein kunye ne-carb ephantsi, ii-ayisikhrim ezinamafutha aphezulu kunokukunceda ukubetha ukutya okucetyiswayo, kodwa ezo kutya zinokungabikho kwifayibha nakwimicronutrients ebalulekileyo.

Ngaphezu koko, ukunamathela kwiithagethi zakho ezinkulu kufuna amandla amancinci engqondo, kwaye oku kuxakekiswa ngamanani kunokuhlakulela ubudlelwane obungenampilo kunye nokutya kwabanye abantu, utshilo uMcDaniel. "Ndiphikisa ukuba sele sanele kwiipleyiti zethu ukongeza ukubala okukhulu kuyo!" uthi. "Sikhetha abathengi bathembele ngakumbi kwiimpawu zangaphakathi, njengendlala, ukuzala, kunye nokwaneliseka ngokomzwelo ekudleni, xa kuthelekiswa nokulawulwa kwangaphandle njengokubala iigram ze-carbs okanye amafutha." (BTW, sisiseko sokutya okunomdla.)

Ukuphinda oko, uKimball wongeza ukuba "[ukubala iimacros zakho] kuthatha ugxininiso olukhulu kunye nokuzimisela, kwaye ngaphandle kokuba yinto ngokwenene Ndifuna ukwenza, ndikhuthaza abantu ukuba bagcwalise indawo yobuchopho babo, ixesha kunye namandla ngenye into. "

Ke, ngaba kufuneka uyibale iMacros yakho?

Ukujonga konke ukuzibophelela kunye namandla afunekayo ukunamathela kwi-carb yakho, amanqatha, kunye neethagethi ekujolise kuzo - kunye nesakhono sokwenza okubi ngaphezu kokulungileyo - bobabini uMcDaniel noKimball bacebisa kuphela abantu abaya kuthi baxhamle ngokwenyani ekulandeleleni ii-macros zabo. "Awudingi kubalwa macro ukuze utye kakuhle," utshilo uMcDaniel. "Ukugxininisa kumgangatho wokutya kwakho, okudityanisiweyo kokutya kukunceda uzive unelisekile ngokwasemoyeni nasemzimbeni, amaxilongo abala iigram." (Unokufuna ukuqaphela ukuyeka ukubala iikhalori.)

Kwaye ukuba wena yenza khetha ukubala ii-macros zakho emva kokudibana nengcungela yokutya, ungavumeli loo manani abe sisazisi sakho, utshilo uKimball.

Gxininisa kwi-macros yakho ukuya kuthi ga ekuncedeni uphuhlise isigqi sokutya kunye neepateni zokutya ezizinzileyo kuwe, utshilo. "Kodwa ngaphaya koko, qaphela ngokwenene kwaye ukhumbule ukuba ungayenzi into ethatha indawo yengqondo ebaluleke kakhulu onokuthi uyisebenzise kwezinye izinto ezininzi ezintle ebomini bakho."

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