Ndisichonga njani isiqulatho seMacronutrient sokutya okuTsha?

Iinkcukacha ezininzi ze-intanethi zingakunceda ulandele i-carbs, iprotheni kunye namafutha.

Umbuzo: Ndikwiketoet yokutya kwaye ndifuna ukwazi ukuba mangaphi amanqatha kunye nokuba zingaphi ii-carbs kunye neekhalori zokutya okutsha. Ndikufumanisa njani ukwahlulwa kwemacronutrient yokutya ngaphandle kweelebhile zesondlo?

Ukubala ii-macronutrients ngokwesiqhelo akuyomfuneko ukuba unciphise umzimba okanye utshintshele kukutya okunempilo. Nangona kunjalo, kunokuba luncedo xa ulandela isicwangciso esithile njengokutya kweketo.

Ukutya kwe keto kuphezulu kumanqatha, kumodareyitha kwiprotheyini, kwaye kuncinci kakhulu kwii-carbs. Nangona iiyantlukwano zale ndlela yokutya zikhona, uya kuba nokwehla kwe-macronutrient ye-5% carbs, 20% protein, kunye nama-75% amafutha ().

Ngombulelo, kukho indlela elula yokufumanisa ukuba zingaphi iigrama zamafutha, iiprotein, kunye neecarbs ozisebenzisayo.

Inkqubo yoTshintshiselwano ngeSwekile yindawo yogcino lwedatha eyenzelwe abantu abanesifo seswekile ukulandelela ukutya kwabo kwe-carb. Kukwaluncedo kwabo bafuna ukumisela ukonakala kwemacronutrient yokutya okungasetyenziswanga okungafikanga neelebhile zesondlo- {textend} njengenyama, amaqanda, kunye nemifuno enesitatshi.

Nangona konke ukutya kuya kuba nokwahluka ngokuthe ngqo kwe-macronutrient, isiseko sedatha sahlula ukutya kula macandelo alandelayo:

1. Isitatshi / isonka. Udidi lwesitashi / lwesonka lubandakanya iicarbs ezinje ngeenkozo, imifuno yesitatshi, ipastas kunye nesonka. Oku kutya kuhambisa iigram ezili-15 zecarbs, 2 gram yeprotein, kunye nomkhondo kuphela wamafutha ngokusebenza.
2. Iinyama. Eli nqanaba liyinkimbinkimbi ngakumbi, njengoko libandakanya iinkukhu, inyama ebomvu kunye noshizi. Ukucheba iinkukhu okucekeceke - {textend} esifana nebele lenkukhu elingenalusu - {textend} iqulathe i-0 gram yee-carbs, 7 gram ye protein, kunye ne-0-1 gram (s) zamafutha ngeyunce (28 gram), ngelixa iphakathi -ukusikwa kwenyama efana ne-steak iqulethe i-0 gram ye-carbs, i-7 gram yeprotein, kunye ne-5 gram yeoyile nge-ounce (28 gram).
3. Imifuno. Ikomityi ye-1/2 (78 gram) ephekiweyo okanye ikomityi e-1 (72 iigram) yemifuno eluhlaza engeyiyo yesitatshi inika iigram ezi-5 zecarbs, 2 gram yeprotein, kunye ne-0 gram yamafutha.
4. Isiqhamo. Ikomityi ye-1/2 (90 iigram okanye i-119 ml) yeziqhamo okanye ijusi yeziqhamo, okanye ikomityi ye-1/4 (50 yeigram) yeziqhamo ezomileyo, ine-15 yeegram zecarbs, 0 gram yeprotein, kunye ne-0 gram yamafutha.
5. Ubisi. Ikomityi enye (237 ml) yobisi olupheleleyo ibonelela ngeegram eziyi-12 zeecarbs, 8 grams yeprotein, kunye ne-8 gram ye-fat Iimveliso zobisi luphela zilungele ukutya kwe-keto njengoko ziphezulu kumanqatha.
6. Amafutha. Amafutha kunye nokutya okunamafutha okufana neeavokhado, amandongomane, ioyile kunye nebhotolo kuhambisa malunga neekhalori ezingama-45 kunye neegram ezintlanu zamafutha ngokusebenza.

Ukubhekisa koku, isitatshi semifuno esinokucunyulwa - {textend} esifana nebutternut squash kunye neetapile - {textend} zahlulwe phantsi kwecandelo "lesitatshi / isonka". Imifuno yengcambu engeyiyo yesitatshi kunye nesikwashi - {textend} ezinje ngetheniphu nezucchini, ngokulandelelana - {textend} zingena kudidi "lwemifuno"

sisixhobo esiluncedo ekumiseleni imixholo ngqo yemacronutrient yokutya okuthile.

Ukubeka esweni ukutya kwakho amafutha kunye neecarbs yeyona nto ibalulekileyo kukutya kweketo. Ukuthintela ukutya okuphezulu kwe-carb kunye nokongeza imithombo enamafutha esempilweni njengeavokhado, i-nut butters, ikhokhonathi, kunye neoyile yomnquma ekutyeni nasekutyeni okulula kunokuqinisekisa ukuba ufikelela kumafutha acetyiswayo. Kananjalo, oku kunokukunceda uphumelele koku kutya.

Gcina ukhumbula ukuba ezi zixhobo zikwasebenzela ezinye izidlo kunye nee-micronutrient ratios - {textend} hayi nje ukutya keto.

UJillian Kubala yiDietiti ebhalisiweyo eseWesthampton, NY. UJillian ubambe isidanga semasters kwisondlo esivela eStony Brook University School of Medicine kunye nesidanga sokuqala kwisayensi yesondlo. Ngaphandle kokubhalela i-Healthline Nutrition, uqhuba inkqubo yabucala esekwe kwimpuma ye-Long Island, NY, apho anceda abathengi bakhe ukuba baphumelele ngokugqibeleleyo ngokutshintsha kwesondlo kunye nendlela yokuphila. UJillian wenza oko akushumayelayo, echitha ixesha lakhe ekhululekile elungiselela kwifama yakhe encinci equka imifuno kunye negadi yeentyatyambo kunye nomhlambi weenkukhu. Fikelela kuye ngaye iwebhusayithi okanye kwi I-Instagram.