Isikhokelo sakho esipheleleyo kwi-IIFYM 'okanye kwi-Macro Diet

Umxholo

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Xa uSamira Mostofi wafudukela kwisiXeko saseNew York esuka eLos Angeles, waziva ngathi ukutya kwakhe kuye kude kuye. Ngokufikelela okungapheliyo kwezona ndawo zokutyela zibalaseleyo, ubomi obumodareyitha abuzange buvakalelwe ngathi lukhetho. Okwangoku, wayesazi ukuba kufuneka ayibuyisele ngaphakathi. Umlandeli weCrossFit, wathatha uninzi lwabahlobo bakhe ejimini kwaye wazama ukutya kwepaleo-kodwa akathandanga ukuziva ethintelwe kwaye ehluthwe. Kulapho wafunda khona ngokubala ii-macros zakhe.

IiMacros, ezimfutshane kwimacronutrients, ziiprotein, iikhabhohayidrethi, kunye namafutha, izondlo eziphambili umzimba kufuneka usebenze ngokufanelekileyo nangokufanelekileyo, kwaye umbono wokubala ii-macros zakho uqinisekisa ukuba ufumana inani elithile lokutya kwakho kwemihla ngemihla. Iikhabhohayidrethi-iswekile, istatshi, kunye neefibers ezifumaneka kwiinkozo, iziqhamo, imifuno, kunye neemveliso zobisi-zinekhalori ezi-4 ngegram nganye. Iprotheyini, eyenziwe ngamakhonkco e-amino acid eyimfuneko ekufakeni amafutha emzimbeni, nayo ineekhalori ezi-4 ngegram nganye. Kwaye okokugqibela, i-fat i-high-calorie macronutrient kwi-9 calories ngegram. Ukubala iimakhro akuzange kuncede uMostofi ukuba alahlekelwe ziipounds ezili-16 kwiinyanga ezine, kodwa uthi kumenze watya into ayifunayo ngaphandle kokuncama nantoni na ngokupheleleyo.

Kwaye ngokuqinisekileyo uMostofi akayedwa ekusukeleni kwakhe i-combo egqibeleleyo yeemacros. Indlela yokutya (ehlala ine-hashtag kwi-Instagram njenge #IIFYM, okanye "ukuba ilingana nokutya kwakho kwe-macros") iyanda ngokuthandwa. Isiseko: Ungatya nantoni na ukutya okufunayo okoko inebhalansi eyiyo yemacros. Oku kuthetha ukujolisa kwiipesenti ezingama-45 ukuya kuma-55 zeekhalori zakho zemihla ngemihla ezivela kwiicarbohydrate, ama-25 ukuya kuma-35 epesenti yeeprotheyini kunye namafutha asempilweni, ucebisa uLiz Applegate, Ph.D., umlawuli wezempilo kwezemidlalo kwiYunivesithi yaseCalifornia, eDavis. Yaphukile, ziipesenti ezingama-300 ze-carbs, i-130 gram yeprotheni, kunye ne-42 gram yamafutha omfazi osebenzayo kulandela ikhalori engama-2 000 / usuku # lokutya kwe-IIFYM.

Njengakuphi na ukutya, kukho izinto ekufuneka zithathelwe ingqalelo ngaphambi kokutsiba kuloliwe wokubala omkhulu. Izinto eziluncedo: Ukulandelela okufunekayo ukwenza esi sicwangciso kunokukunceda ukuba unciphise umzimba, uthintele imikhwa engafanelekanga yokutya, kwaye ukhulise inzuzo yakho kwindawo yokuzivocavoca ngokuqinisekisa ukuba uhambisa izihlunu zakho ngokuchanekileyo ngendlela elungeleleneyo yokutya. Umxhasi: Konke ukulandelela kunokukhuthaza ukuziphatha okungahambi kakuhle kwaye kwenze kube lula ukulahla umgangatho kunye nokutya kokutya kwakho (hello, do you even Yonwabele kuba ujolise kwixabiso lesondlo. Kwakhona, ukubotshelelwa kwifowuni yakho rhoqo ugawula ukutya kwakho kunokuba yinto encinci, kuwo omabini amandla akho kunye, LBH, ibhetri yefowuni yakho. "Asinguye wonke umntu okhutshelwe olu hlobo lokutya," utshilo uApplegate. "Ndihlala ndicinga ngobuntu bomntu xa bendixelela ukuba banomdla wokubala ii-macros zabo. Kubalulekile ukuba uqaphele ukuba ukutya kukufutha, ewe, kodwa kukwanayo nenxalenye yentlalo, iyakondla."

Ukuba ukubala iimakhro kuvakala ngathi yinto osafuna ukuyizama, ke uya kufuna izixhobo ezimbalwa ezibalulekileyo ukuze uqalise. Okokuqala, umkhondo wesidlo. Ii-Apps ezinje ngeMyFitnessPal zenza kube lula ukukhetha kunye nokulandelela ukutya, ukuthoba zonke iikhalori kunye neenkcukacha ezinkulu ozidingayo ukuze uhlale uphezulu kumdlalo wakho, ukuze awudingi ukwazi ukuba kukuphi ukutya okubandakanya i-carb, iprotheni, okanye amanqatha, okanye ngawuphi umlinganiselo wesithathu kwisidlo kubandakanya. Uyakufuna isikali sokutya, kuba njengezinye izidlo, ulawulo lwesahlulo lubalulekile. Ukubala ii-macros zakho kwehla kwigram, kwaye uxolo, kodwa ngekhe uyibone leyo.

Ngaba ulungile? Nazi iingcebiso ezine zempumelelo:

1. Yixube. Ngelixa ukubala ii-macros zakho akuthethi ukusika nantoni na ngaphandle, kukho utyekelo lokutya ukutya okufanayo (njengenkukhu eyosiweyo, irayisi emdaka, i-oatmeal) ngaphezulu nangaphezulu. Kananjalo, awufuni kuncipha ngokupheleleyo kwimicronutrients ebalulekileyo, okanye iivithamini kunye neeminerali, ngenxa yokuba umzimba wakho uzifuna ngexabiso elincinci. Gcina ukutya okuphezulu kwii-antioxidants (njengamajikijolo) kunye neevithamini kunye neeminerali eziyimfuneko (njengemifuno enamagqabi, iimveliso zobisi, kunye nemifuno enemibala eqaqambileyo) ukuze uqiniseke ukuba ugcwalisa ukutya kwakho ngeemicronutrients ezifunwa ngumzimba wakho. Ukuba uziva udangele okanye uphumile kumdlalo wakho, nxibelelana nogqirha wakho okanye isondlo.

"Kukho okungakumbi ebomini kunenkukhu eyosiweyo ngaphezulu kwerayisi emdaka. Abantu kufuneka bagcine izinto ezahlukeneyo ukuze bahlale besempilweni kwaye befumana iivithamini kunye neeminerali eziyimfuneko. Nokuba utshintsha mnyama ukuze umdaka rhoqo emva kwexesha, ii-swaps ezilula zingenza umahluko omkhulu ."

2. Yidla uhlobo olufanelekileyo lwe-macronutrients. Ayingawo onke amafutha okanye ii-carbohydrate ezenziwe ngokulinganayo. Into yokugqibela oyifunayo kukutya zonke iikhabhohayidrethi zakho ngendlela yeswekile eyongeziweyo (ethi iApplegate ayifuneki ngaphezulu kweegram ezingama-50 ngosuku). Xa kuziwa kumafutha, khangela iintlobo eziphilileyo, ezingaxutywanga njengezo zifakwe kwioli yeoli kunye namantongomane. Unokujolisa ekunikezeleni ngeenkonzo ezimbini ngeveki zeentlanzi ezifana nesalmon ukuze ungene kwi-omega-3 fatty acids kwaye yonke incasa.

3. Musa ukuzitshintsha-tshintsha. Ezinye ii-macro-counters zinee-ratios zazo, zijolise kwixabiso elilinganayo leeprotein kunye nee-carbs. Nangona ukutya ii-carbs ezimbalwa kunokukwenza ukuba ucinge "ukulahleka kwesisindo," ngokwenene wenza umzimba wakho njengento engafanelekanga. "Ufuna ii-carbs kwisidlo sakho, ngakumbi ukuba uyasebenza," utshilo uApplegate. Ukuba awutyi ngokwaneleyo ii-carbohydrate ukuze unike umsebenzi wakho onzima, umzimba wakho uya kuqala ukusebenzisa iiprotheni kwiimisipha zakho njengamafutha, endaweni yento eyenzelwe yona: ukwakha kwakhona nokulungisa izihlunu emva komsebenzi. Xa loo proteni isetyenziswe njengamafutha, izihlunu zakho zinokuba buthathaka, kwaye ukukhula kunye nokwakhiwa kwakhona (funda: ukuzuza kunye nokubuyisela) kuya kuphazamiseka.

4. Isiseko sokuchukumisa kunye nengcali yezempilo. Qiniseka ukuba uthetha nogqirha okanye ingcali yezondlo phambi kokuba ungene ngaphakathi. Banokukunceda ukuba uzibekele iinjongo ezikrelekrele, ezikhuselekileyo, kwaye bakucebise apho kufuneka ube khona usukelo lwakho, ngokusekelwe kwiinjongo zakho. Mhlawumbi unethemba lokunciphisa umzimba, ukufumana izihlunu, okanye ukugcina nje into oyenzayo. Nokuba kuyintoni na oko kujoliswe kuko, ingcaphephe inokuqinisekisa ukuba ufumana amafutha owafunayo ngezixa ezifanelekileyo.

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