ʻO kekahi o nā ʻano hoʻohaʻahaʻa kaumaha hou ratio macronutrient ʻo ia ka helu ʻana. Nā meaʻai macrohe mau meaʻai e pono ai i nā mea nui no ka ulu maʻamau a me ka hoʻomohala ʻana o ke kino - ʻo ia nā mea momona, nā momona a me nā protein.
Micronutrients he mau meaʻai e pono ai ke kino i nā mea liʻiliʻi, e like me nā huaora a me nā minela.
Ka helu ʻana i nā macronutrients ʻO ka ʻai ʻana ua like ia me ka helu ʻana i nā calorie akā ʻokoʻa iki i ka mea e hoʻoholo ai i kahi e loaʻa mai ai nā calorie.
ʻOi aku ka nui o nā calorie ma mua o nā macronutrients no ka lilo ʻana o ka momona
No ka lilo ʻana o ka momona, ʻoi aku ka nui o kāu ʻai ʻana ma mua o ka nui o nā carbohydrates, momona a me ka protein i kāu ʻai.
I loko o hoʻokahi makahiki noiʻi, noiʻi koho randomly 600 kanaka ma ka haʻahaʻa-momona, haʻahaʻa-carbʻai.
No nā mahina mua ʻelua o ke aʻo ʻana, ʻai ka pūʻulu meaʻai haʻahaʻa i ka 20 grams o ka momona i kēlā me kēia lā, ʻoiai ʻo ka hui haʻahaʻa haʻahaʻa e ʻai i 20 grams o nā carbohydrates i kēlā me kēia lā.
Ma hope o ʻelua mahina, ua hoʻomaka ka poʻe o nā hui ʻelua e hoʻohui i ka momona a i ʻole nā waiʻaleʻa i kā lākou meaʻai a hiki i ka pae haʻahaʻa hiki iā lākou ke loaʻa.
ʻOiai ʻaʻole pono kekahi hui e ʻai i kekahi helu o nā calorie, ua hōʻemi nā hui ʻelua i kā lākou ʻai ʻana ma ka ʻai ʻana i ka awelika o 500-600 calories i kēlā me kēia lā.
I ka pau ʻana o ke aʻo ʻana, ua nalowale ka hui ʻai momona haʻahaʻa i ka 5,3 kg a me ka hui haʻahaʻa-carb 6 kg - ʻo ka ʻokoʻa he 3,3 kg ma hope o hoʻokahi makahiki.
Ma kekahi noiʻi ʻē aʻe, ʻoi aku ma mua o 645 poʻe paona nui i hāʻawi ʻia i kahi meaʻai i ʻokoʻa i ka momona (40% vs. 20%), carbohydrates (32% vs. 65%), a me ka protein (25% vs. 15%).
meaʻai macro Ua kūleʻa like nā meaʻai a pau i ka hoʻolaha ʻana i ka nui o ka pohō kaumaha ma mua o ʻelua makahiki, me ka ʻole o
ʻO kēia mau hopena a me nā mea ʻē aʻe e hōʻike ana i kēlā me kēia meaʻai e helu ana i nā calorie hiki ke alakaʻi i ka nui o ka pohō kaumaha i ka holo lōʻihi.
ʻAʻole lawa nā calorie e lilo i ke kaumaha
Kalepona, ana i ka nui o ka ikehu i loko o kekahi meaʻai a mea inu paha. Inā mai nā kalapona, nā momona a me nā protein, aia i loko o ka calorie meaʻai ma kahi o 4.2 joules o ka ikehu.
Ma kēia wehewehe ʻana, ua like nā calorie a pau. Eia naʻe, ʻaʻole i noʻonoʻo kēia manaʻo i ka paʻakikī o ka physiology kanaka.
meaʻai a macronutrient Hoʻopili ʻia kona ʻano i kou pōloli, kou manaʻo, kou pae metabolic, hana lolo a me ka pane hormonal.
No laila, ʻoiai he 100 calories o ka broccoli a me 100 calories o ka burrito ka nui o ka ikehu, he ʻokoʻa loa ka hopena o ke kino a me nā koho meaʻai.
ʻEhā kīʻaha (340 grams) o ka broccoli i loko o 100 calories a hāʻawi i ʻewalu grams o ka fiber. ʻO ka mea ʻē aʻe, ʻo ka hapalua wale nō o kahi pālaʻi liʻiliʻi e hāʻawi i 100 calories, ʻo ka hapa nui mai nā ʻakika a me nā momona i hoʻomaʻemaʻe ʻia.
E noʻonoʻo ʻoe aia ʻehā kīʻaha o ka ʻaina broccoli ma ka papaʻaina. ʻAʻole wale ka nui o ka manawa a me ka hoʻoikaika ʻana i ka nau ʻana, akā ʻoi aku ka nui o ka nui o ka fiber ma mua o ka ʻai ʻana i ka hapalua o ka pāpaʻi, a laila e ʻai paha ʻoe i ka hapalua o ka pā.
I ka hopena, ʻaʻole ka calorie wale nō. Pono nō hoʻi e nānā i ka maikaʻi o ka meaʻai e hoʻonui i ka hoʻomau o ka meaʻai a me ka lilo ʻana o ka momona.
Koʻikoʻi o ka maikaʻi o ka meaʻai
No ka lilo ʻana o ke kaumaha, pono ʻoe e hana i kahi calorie deficit ma ka ʻai ʻana i nā calorie liʻiliʻi ma mua o kou puhi ʻana. Ma ka hana ʻana i kēia, hoʻoikaika ʻoe i kou kino e huki i ka ikehu mai kāna waiho ʻana (ka momona o ke kino), me ka nānā ʻole i kona ʻano waiʻaʻa, momona a me ka protein.
I ka wā i hana ai ʻoe i ka nele o ka calorie, he mea nui e noʻonoʻo i nā ʻano meaʻai āu e ʻai ai no ka mea ʻoi aku ka maikaʻi o ka meaʻai a ʻoi aku ka momona o kekahi ma mua o nā mea ʻē aʻe.
E koho i nā meaʻai momona e lilo i ke kaumaha
ʻO kekahi mau meaʻai he kiʻekiʻe i nā meaʻai akā haʻahaʻa ka calorie. ʻO nā meaʻai ʻoi aku ka nui o nā meaʻai he mau mea pono ʻē aʻe e like me ka fiber, ka protein lean, nā momona olakino, nā huaora, nā minerala, a me nā phytochemicals.
ʻO kēia nā meaʻai e like me ka waiū, nā pīni, nā legumes, nā kīʻaha holoʻokoʻa, nā huaʻai, nā mea kanu, ka ʻiʻo wīwī a me nā iʻa.
Nui nō hoʻi kēia mau meaʻai i ka fiber a loaʻa ka hapa nui o ka wai. Hiki i ka wai a me ka fiber ke hoʻonui i ka manaʻo o ka piha ma ka hāʻawi ʻana i nā calorie liʻiliʻi i ka lā.
E ʻai i nā meaʻai protein kiʻekiʻe
Hoʻonui ka protein i ka manaʻo o ka māʻona, kākoʻo i ka nalowale o ka ʻiʻo a loaʻa ka hopena thermic kiʻekiʻe. E ʻai i nā kumu wīwī e like me ka ʻiʻo, ka iʻa, ka moa, nā hua manu a me ka waiu. Hiki iā ʻoe ke kiʻi i ka protein mai nā kumu mea kanu, e like me ka pī ʻōmaʻomaʻo, nā kīʻaha e like me ka soy, a me kekahi mau mea kanu.
E kaupalena i nā meaʻai kiʻekiʻe i ka momona a me nā ʻakika
ʻOiai ke kōkua nei kekahi mau meaʻai e lilo i ke kaumaha, hiki i nā mea ʻē aʻe ke hoʻonui i ka paona ma ke ala ʻē aʻe.
ʻO nā meaʻai e loaʻa ana i nā momona a me nā haʻalulu e hoʻāla i ke kikowaena uku i loko o ka lolo a hoʻonui i ka ʻai, hiki ke alakaʻi i ka ʻai nui a me ke kaumaha.
ʻO nā donuts, pizza, nā kuki, nā pahūpahū, nā ʻuala, a me nā meaʻai ʻai ʻē aʻe i hana ʻia i loko o kēia mau momona a me nā aila.
ʻAʻole naʻe, ʻaʻole addictive nā carbohydrates a i ʻole nā momona, akā hiki ke paʻakikī ke pale aku.
He aha ka Macro Nutrient Ratio?
kāu ʻai hoʻohui macronutrient ʻOiai ʻaʻole ia e pili pono i ka nalowale o ka momona, hiki ke hoʻopili i ka hiki ke hoʻopili i ka meaʻai haʻahaʻa-calorie.
He mea koʻikoʻi kēia no ka mea ua hōʻike nā haʻawina ʻo ka mea hoʻoholo nui loa o ka pohō kaumaha ma muli o ka ʻai haʻahaʻa-calorie.
No ka hoʻonui ʻana i kou kūleʻa i ka meaʻai hoʻemi-calorie, koho i kāu makemake a me kou olakino. ratio macronutrientE hoʻoholo nou iho.
No ka laʻana, hiki i ka poʻe me ka maʻi maʻi type 2 ke hoʻomalu i ko lākou koko koko me ka ʻai haʻahaʻa haʻahaʻa ma mua o ka meaʻai kiʻekiʻe.
ʻO kaʻokoʻa,ʻike ka poʻe olakino i ka momona momona, kaʻai haʻahaʻa haʻahaʻa e emi iho ka pōloli a maʻalahi ka hahaiʻana ma mua o ka momona momona, ka meaʻai kiʻekiʻe.
Eia naʻe, a macronutrient ʻAʻole kūpono nā meaʻai e hōʻike ana i ka ʻai haʻahaʻa (e like me ka momona) a me kekahi (e like me ka carbohydrates).
Akā, hiki iā ʻoe ke hahai i ka meaʻai me ka meaʻai kaulike, hiki ke hana maikaʻi no ka pohō kaumaha. E ʻae ʻia e like me ka mea i hoʻoholo ʻia e ka National Academies Institute of Medicine macronutrient ʻO nā pae hoʻolaha (ADR) penei:
ʻO ka 45-65% o nā calorie e loaʻa mai i nā carbohydrates
ʻO 20-35% o kā lākou calories mai ka momona
ʻO 10-35% o kā lākou calories mai ka protein
I kēlā me kēia hihia, koho i ka meaʻai i kūpono i kou nohona a me kou makemake. Hiki iā ʻoe ke hoʻoholo i kēia ma ke ʻano hoʻāʻo a me ka hewa.
Inā ʻoe e hele ana i ka hale haʻuki, "helu macroUa lohe paha ʻoe i ka ʻōlelo. lilo kaumaha akūkulu i ka ʻiʻo hoʻohana nui ʻia e ka poʻe makemake helu ʻai meaʻai macro, hoʻohana ʻia e hoʻokō i nā pahuhopu olakino like ʻole.
Maʻaneʻi, lilo ia i mea nui i ka nui o kāu ʻai ʻana i nā macronutrients e pili ana i ka protein, ka momona a me nā ʻakika a me ka nui o nā calorie āu e ʻai ai.
Ka helu ʻana i nā meaʻai macroʻOiai he ala maʻalahi ia, hiki ke huikau no ka poʻe hoʻomaka. No kēia, me kahi loiloi kikoʻī "Pehea e hana ai i ka helu macro?" E wehewehe kākou i ke kumuhana.
He aha nā macronutrients?
ʻEkolu ʻano macronutrients.
carbohydrates
carbohydrates ʻO kēia mau mea e pili ana i ke kō, ka starch, a me ka fiber. Hāʻawi nā kalapona i 4 kaloli no ka gram a ʻo ia ka hapa nui loa o ka ʻai caloric o nā kānaka.
Manaʻo nā hui olakino nui e ʻai i ka 45-65% o nā calorie i kēlā me kēia lā mai nā kalapona. huaʻai carbohydrates,huaʻai mākūLoaʻa ia i nā meaʻai e like me nā legumes, nā huahana waiu, a me nā huaʻai.
mea kāhinu,
Hāʻawi ka momona i 9 calories i kēlā me kēia gram, ʻo ka caloric nui loa ma waena o nā macronutrients. Pono ke kino i ka momona no ka ikehu a me nā hana koʻikoʻi e like me ka hana ʻana o ka hormone, ka lawe ʻana i nā meaʻai, a me ka mahana o ke kino.
ʻO nā ʻōlelo aʻoaʻo macronutrient maʻamau no nā momona e pili ana i ka 20-35% o ka nui o nā calorie. aila;ka waiūpaʻa, avocado, nati, ʻiʻo a meiʻa ʻaila loaʻa i nā meaʻai e like me
Palaka
e like me ka carbohydrate,nā polokina Hāʻawi pū ia i 4 calories no ka gram. He mea koʻikoʻi ka protein no nā kaʻina hana e like me ka hōʻailona cell, ka hana immune, a me ka hana ʻana i nā kiko, nā hormones a me nā enzymes.
Manaʻo ʻia e hana nā protein i 10-35% o ka nui o ka caloric intake. Eia nō naʻe, ʻokoʻa ka hoʻohana ʻana i ka protein ma muli o nā pahuhopu o ke kino, ka makahiki, ke olakino, a me nā mea ʻē aʻe.
Ma waena o nā meaʻai momonahua, ka moa, ka i'a a me ka lentil.
Pehea e helu ai i ka Macro?
E hahai i nā ʻanuʻu ma lalo.
E hoʻoholo i kāu pono calorie
No ka helu ʻana i ka pono caloric holoʻokoʻa, pono e hoʻoholo i ka hoʻolimalima ikehu hoʻomaha (REE) a me ka hoʻolilo ikehu hoʻomaha ʻole (NREE).
Hoʻohālikelike ʻo REE i ka helu o nā calorie i puhi ʻia e ke kanaka i ka wā hoʻomaha; Hōʻike ka NREE i nā calorie i puhi ʻia i ka wā o ka hana a me ka ʻai ʻana.
ʻO ka hoʻoholo ʻana iā REE a me NREE e hāʻawi i ka huina o nā calorie i puhi ʻia i ka lā, ʻike ʻia hoʻi ʻo ka nui o ka hoʻolilo ikehu o kēlā me kēia lā (TDEE). Hiki iā ʻoe ke hoʻohana i ka hoʻohālikelike Mifflin-St Jeor e hoʻoholo ai i nā pono calorie holoʻokoʻa:
Nā kāne: calories / lā = 10 x Kaumaha (kg) + 6,25 x kiʻekiʻe (cm) – 5 x makahiki + 5
Wahine: calories / lā = 10 x Kaumaha (kg) + 6,25 x kiʻekiʻe (cm) – 5 x makahiki – 161
A laila e hoʻonui i kāu hopena me kahi helu e pili ana i kāu neʻe ʻana:
Aia nō: x 1.2 (hoʻoikaika palena ʻole)
Hoʻoikaika iki: x 1.375 (hoʻoikaika māmā ma lalo o 3 lā o ka pule)
ʻeleu haʻahaʻa: x 1.55 (hoʻoikaika kino i nā lā he nui o ka pule)
ʻeleu loa: x 1.725 (hoʻoikaika ikaika i kēlā me kēia lā)
ʻOi aku ka hana: x 1.9 (ʻElua a ʻoi aʻe paha nā hana koʻikoʻi i ka lā)
Hāʻawi ka hopena iā ʻoe i ka TDEE, a i ʻole ka nui o nā calorie āu e pono ai e ʻai i kēlā me kēia lā. ʻo kahi laʻana; Ma muli o kāu helu ʻana, ua hiki ʻoe i ka helu 2000. Inā ʻai ʻoe ma lalo o 2000 calories i ka lā, e lilo ana ʻoe i ke kaumaha.
E hoʻoholo i ka māhele macronutrient kūpono
Ma hope o ka hoʻoholo ʻana i ka nui o nā calorie e ʻai ai i kēlā me kēia lā, ʻo ka hana aʻe e hoʻoholo i ka ratio macronutrient maikaʻi loa iā ʻoe. ʻO nā ʻōlelo aʻoaʻo macronutrient maʻamau penei:
E hoʻomaopopo ʻaʻole kūpono kēia mau manaʻo i kāu mau pono kikoʻī. Pono e hoʻoponopono ʻia ka ratio ma ke ʻano i hoʻolālā ʻia e hoʻokō i nā pahuhopu kikoʻī.
No ka laʻana, hiki i ke kanaka ke makemake e hoʻokō i ka hoʻokele kōpaʻa koko maikaʻi aʻe a lilo i ka momona o ke kino ke hana i kahi hoʻolālā e loaʻa ai ka 35% carbohydrates, 30% fat, a me 35% protein.
ʻai ketogenic Pono paha ka mea pāʻani i ka ʻai ʻana i ka waiʻaleʻa kiʻekiʻe, aʻo ka mea pāʻani ke makemake i ka momona a ʻoi aku ka liʻiliʻi o nā kaʻa.
E like me kāu e ʻike ai, hiki ke hoʻololi ʻia ka nui o ka macronutrient ma muli o nā makemake meaʻai, nā pahuhopu pohō kaumaha, a me nā mea ʻē aʻe.
E nānā i ka macronutrient a me ka calorie intake
Ma hope o ka hoʻoholo ʻana i nā pono helu helu macronutrienthele mai la ia. ʻO nā polokalamu kelepona ke ala kūpono loa e nānā i nā macros.
Nui nā noi no kēia. Hoʻohana ʻia kēia mau polokalamu a hoʻolālā ʻia e maʻalahi i ka nānā ʻana i nā macros.
Laʻana o ka helu ʻana i nā waiwai macronutrient
Eia kekahi laʻana o ka helu ʻana i nā macronutrients no ka ʻai 40-calorie me 30% carbohydrates, 30% protein, a me 2.000% momona.
carbohydrates
4 calories no ka gram
2.000% o 40 calories = 800 carbohydrate calories
ʻO 90 grams o nā kalapona i kēlā me kēia lā = 800/4 = 200 grams
Palaka
4 calories no ka gram
2.000% o 30 calories = 600 calories o ka protein i kēlā lā i kēia lā
Ka nui o ka nui o ka protein i ʻae ʻia i kēlā me kēia lā = 600/4 = 150 grams
mea kāhinu,
9 calories no ka gram
2.000% o 30 calories = 600 calories o ka protein i kēlā lā i kēia lā
Ka nui o ka momona i ʻae ʻia i kēlā me kēia lā = 600/9 = 67 grams
Ma kēia helu ʻana, ʻo kāu ʻai maikaʻi loa i kēlā me kēia lā he 200 grams o nā carbohydrates, 150 grams o ka protein a me 67 grams o ka momona.
Pōmaikaʻi o ka helu ʻana i nā meaʻai macro
Ka helu macronutrient i kēlā me kēia lāloaʻa nā pono olakino like ʻole.
Hoʻomaikaʻi i ka maikaʻi o ka meaʻai
helu macro, hiki iā ʻoe ke kālele i kou manaʻo i ka maikaʻi o ka meaʻai ma mua o ka ʻike calorie. ʻO kahi laʻana, ʻo kahi kīʻaha kīʻaha sugary he helu calorie like me kahi kīʻaha oat i hoʻopiha ʻia me ka hua, akā ʻokoʻa kēia mau meaʻai i kā lākou macronutrient content.
E helu macroe ʻae iā ʻoe e koho i nā meaʻai ʻoi aku ka maikaʻi.
Kōkua i ka lilo kaumaha
Ka helu ʻana i nā meaʻai macroHe mea maikaʻi ia i ka hoʻohaʻahaʻa kaumaha, ʻoi aku ka maikaʻi o ka hoʻonohonoho ʻana i nā ʻōlelo aʻoaʻo meaʻai. No ka laʻana, ʻo ka helu ʻana i nā macros e kōkua i ka poʻe ma ka protein kiʻekiʻe, ka meaʻai haʻahaʻa haʻahaʻa i pili i ka pohō kaumaha.
ʻO ka pōʻino o ka helu ʻana i nā meaʻai macro
No ka poʻe kūkulu i ka ʻiʻo helu ʻai meaʻai macro, Kūpono no ka hoʻokō ʻana i nā pahuhopu olakino. Hoʻonui ia i ka ʻike i ka maikaʻi a me ka nui o ka meaʻai i ʻai ʻia. Eia naʻe helu helu macronutrient ʻaʻole kūpono i nā mea a pau.
E helu macro, no ka mea, kau nui ia i ka maikaʻi o ka meaʻai a me nā calorie,pilikia ʻai ʻO ka poʻe me ka mōʻaukala o ia mea pono e haʻalele, no ka mea hiki iā ia ke hoʻoulu iā lākou a hiki i ke alakaʻi ʻana i nā hana ʻai ʻole.
