Puas yog Macro Nutrient Ratio poob qhov hnyav? Yuav ua li cas xam Macro Nutrient?

Ib qho kev poob phaus tsis ntev los no macronutrient ratio yog xam. Macro cov as-hamyog cov as-ham xav tau nyob rau hauv ntau qhov ntau rau kev loj hlob thiab kev loj hlob ntawm lub cev - cov no yog carbohydrates, rog thiab protein.

Micronutrients yog cov as-ham uas lub cev tsuas xav tau me me, xws li cov vitamins thiab minerals.

Suav macronutrients Kev noj zaub mov zoo ib yam li suav calories tab sis txawv me ntsis hauv qhov nws txiav txim siab seb cov calories tuaj qhov twg.

Calories tseem ceeb tshaj macronutrients rau poob rog

Thaum nws los poob rog, ntau npaum li cas koj noj tseem ceeb tshaj li cov carbohydrates, rog thiab protein nyob rau hauv koj cov zaub mov. 

Hauv kev tshawb fawb ib xyoos, cov kws tshawb fawb tau xaiv 600 tus neeg ntawm kev noj zaub mov tsis muaj rog, carbohydrates tsawg.

Rau thawj ob lub hlis ntawm txoj kev tshawb no, pawg neeg noj zaub mov tsis muaj rog tau noj 20 grams roj ib hnub, thaum pab pawg neeg tsawg tau noj 20 grams carbohydrates ib hnub.

Tom qab ob lub hlis, tib neeg hauv ob pawg pib ntxiv cov rog lossis carbohydrates rau lawv cov zaub mov kom txog thaum lawv mus txog qib qis tshaj lawv muaj peev xwm them taus.

Txawm hais tias tsis muaj ib pab pawg yuav tsum tau noj cov calories ntau, ob pawg txo lawv cov kev noj haus los ntawm kev siv qhov nruab nrab ntawm 500-600 calories ib hnub.

Thaum kawg ntawm txoj kev tshawb no, pab pawg neeg noj zaub mov tsis muaj rog poob 5,3 kg thiab pawg tsawg-carb 6 kg - qhov txawv yog 3,3 kg tom qab ib xyoos.

Hauv lwm txoj kev tshawb fawb, ntau dua 645 tus neeg rog rog tau muab tso rau hauv cov khoom noj uas txawv ntawm cov rog (40% vs. 20%), carbohydrates (32% vs. 65%), thiab protein (25% vs. 15%).

macro zaub mov Tag nrho cov kev noj haus tau zoo sib npaug hauv kev txhawb nqa qhov hnyav zoo sib xws hauv ob xyoos, tsis hais txog

Cov txiaj ntsig no thiab lwm tus qhia tias txhua yam kev noj haus uas suav calories tuaj yeem ua rau muaj qhov sib xws ntawm qhov hnyav hauv lub sijhawm ntev.

Calories ib leeg tsis txaus kom poob phaus

Calorie, ntsuas tus nqi zog uas muaj nyob rau hauv ib qho khoom noj los yog dej haus. Txawm hais tias los ntawm carbohydrates, cov rog lossis cov protein, cov khoom noj muaj calorie muaj txog 4.2 joules ntawm lub zog.

Los ntawm cov ntsiab lus no, tag nrho cov calories sib npaug. Txawm li cas los xij, qhov kev xav no tsis tuaj yeem coj mus rau hauv tus account lub complexities ntawm tib neeg physiology.

zaub mov thiab macronutrients Nws muaj pes tsawg leeg cuam tshuam rau koj tshaib plab npaum li cas, koj xav li cas, koj cov metabolism hauv, lub hlwb ua haujlwm thiab cov lus teb hormonal.

Yog li thaum 100 calories ntawm broccoli thiab 100 calories ntawm burrito muaj tib lub zog, lawv cuam tshuam rau lub cev thiab kev xaiv zaub mov txawv heev.

Plaub khob (340 grams) ntawm broccoli muaj 100 calories thiab muab yim grams fiber ntau. Hloov pauv, tsuas yog ib nrab ntawm cov ncuav qab zib nruab nrab muab 100 calories, feem ntau los ntawm cov carbohydrates thiab cov rog.

Tam sim no xav txog tias muaj plaub khob broccoli noj hmo ntawm lub rooj. Tsis tsuas yog nws siv sijhawm ntau thiab siv zog zom, tab sis cov ntsiab lus fiber ntau ua rau koj xav tias muaj ntau dua li noj ib nrab ntawm cov pastry, nyob rau hauv rooj plaub no koj yuav nyiam noj lwm ib nrab ntawm pastry.

Hauv kev xaus, calorie tsis yog tsuas yog calorie. Nws tseem yog ib qho tsim nyog yuav tsum tau tsom mus rau kev noj zaub mov zoo kom muaj kev ruaj ntseg ntawm kev noj haus thiab kev rog.

Qhov tseem ceeb ntawm Kev Noj Qab Haus Huv Zoo

Txhawm rau kom poob phaus, koj yuav tsum tsim kom muaj calorie ntau ntau los ntawm kev noj cov calories tsawg dua li koj hlawv. Los ntawm kev ua qhov no, koj yuam koj lub cev kom rub lub zog los ntawm nws qhov chaw cia (lub cev rog), tsis hais nws cov carbohydrates, rog, thiab cov protein muaj pes tsawg leeg.

Thaum koj tau tsim cov calories tsis txaus, nws yog ib qho tseem ceeb uas yuav tau xav txog cov khoom noj uas koj noj vim qee qhov noj zaub mov zoo dua thiab muaj txiaj ntsig zoo dua li lwm tus.

Xaiv cov khoom noj uas muaj cov khoom noj khoom haus kom poob phaus

Qee cov zaub mov muaj cov as-ham ntau tab sis tsawg calories. Cov khoom noj muaj txiaj ntsig zoo yog lwm cov khoom muaj txiaj ntsig xws li fiber ntau, lean protein, rog rog, vitamins, minerals, thiab phytochemicals.

Cov no suav nrog cov khoom noj xws li mis nyuj, taum, legumes, tag nrho cov nplej, txiv hmab txiv ntoo, zaub, nqaij ntshiv thiab ntses.

Ntau ntawm cov khoom noj no kuj muaj fiber ntau thiab muaj feem pua ​​​​ntawm cov dej. Dej thiab fiber ntau pab ua kom muaj kev xav puv npo los ntawm kev muab calories tsawg dua txhua hnub.

Noj cov zaub mov muaj protein ntau

Protein tsub kom qhov kev xav ntawm satiety, txhawb cov leeg nqaij thiab muaj qhov kub siab tshaj plaws. Siv cov khoom noj muaj roj xws li nqaij, ntses, nqaij qaib, qe thiab khoom noj siv mis. Koj tseem tuaj yeem tau txais cov protein los ntawm cov nroj tsuag, xws li peas ntsuab, nplej xws li kua, thiab qee yam zaub.

Txwv cov khoom noj uas muaj rog thiab carbohydrates

Txawm hais tias qee cov khoom noj pab kom poob phaus, lwm tus tuaj yeem ua rau qhov hnyav nce hauv qhov sib txawv.

Cov khoom noj uas muaj cov rog thiab carbohydrates ua rau lub hlwb qhov chaw muab khoom plig thiab ua kom qab los noj mov, uas tuaj yeem ua rau overeating thiab hnyav nce.

Donuts, pizza, ncuav qab zib, crackers, qos yaj ywm chips, thiab lwm yam khoom noj txom ncauj muaj cov rog thiab roj.

Txawm li cas los xij, carbohydrates lossis cov rog tsis yog hom tshuaj, tab sis lawv tuaj yeem nyuaj rau tiv.

Dab tsi yuav tsum yog qhov macro Nutrient Ratio?

koj noj macronutrient muaj pes tsawg leeg Txawm hais tias nws tsis cuam tshuam ncaj qha rau kev poob rog, nws yuav cuam tshuam rau lub peev xwm ua raws li kev noj zaub mov tsawg-calorie.

Qhov no yog ib qho tseem ceeb raws li kev tshawb fawb tau pom tias qhov loj tshaj qhov kev txiav txim siab ntawm kev poob phaus yog vim kev noj zaub mov tsis muaj calorie.

Txhawm rau nce koj txoj hauv kev ua tiav ntawm kev noj zaub mov kom tsawg, xaiv qhov koj nyiam thiab koj txoj kev noj qab haus huv. macronutrient ratioTxiav txim siab rau koj tus kheej.

Piv txwv li, cov neeg mob ntshav qab zib hom 2 tuaj yeem tswj hwm lawv cov ntshav qab zib nrog kev noj zaub mov tsis muaj carb ntau dua li kev noj zaub mov siab.

Hauv qhov sib piv, cov neeg noj qab haus huv pom cov zaub mov muaj roj tsawg, cov zaub mov uas tsis muaj carb kom tsis txhob tshaib plab thiab yooj yim ua raws li kev noj zaub mov tsis muaj rog, carbohydrates.

Txawm li cas los xij, a macronutrients Cov zaub mov uas hais txog kev noj tsawg (xws li rog) thiab ib leeg (xws li carbohydrates) tsis haum rau txhua tus.

Hloov chaw, koj tuaj yeem ua raws li kev noj zaub mov nrog kev noj zaub mov kom zoo, uas tuaj yeem ua tau zoo rau kev poob phaus. Txais tau raws li kev txiav txim los ntawm National Academies Institute of Medicine macronutrients Kev faib tawm ntau (AMDR) yog raws li hauv qab no:

45-65% ntawm calories yog los ntawm carbohydrates

20-35% ntawm lawv cov calories yog los ntawm rog

10-35% ntawm lawv cov calories yog los ntawm cov protein

Txawm li cas los xij, xaiv cov khoom noj uas zoo tshaj plaws rau koj txoj kev ua neej thiab kev nyiam. Koj tuaj yeem txiav txim siab qhov no los ntawm kev sim thiab ua yuam kev.

 Yuav ua li cas xam Macro Nutrient?

Yog koj mus gym, "suav macroKoj yuav tsum tau hnov ​​lo lus. poob phaus thiab tsim cov leeg nrov siv los ntawm cov neeg xav tau macro nutrient xam, siv los ua kom tiav ntau lub hom phiaj kev noj qab haus huv.

Ntawm no, ntau npaum li cas koj noj macronutrients suav nrog cov protein, rog thiab carbohydrates thiab pes tsawg calories koj noj ua qhov tseem ceeb.

Macro nutrient xamTxawm hais tias nws yog ib txoj hauv kev yooj yim, nws tuaj yeem tsis meej pem rau cov pib tshiab. Rau qhov no, nrog kev tshuaj xyuas kom ntxaws "Yuav ua li cas ua ib tug macro xam?" Cia peb piav lub ntsiab lus.

Dab tsi yog macronutrients?

Muaj peb hom macronutrients.

carbohydrates

carbohydrates Cov no suav nrog qab zib, hmoov txhuv nplej siab, thiab fiber ntau. Carbohydrates muab 4 calories ib gram thiab ua rau feem ntau ntawm tib neeg cov calories kom tsawg.

Cov koom haum saib xyuas kev noj qab haus huv tseem ceeb pom zoo kom noj 45-65% ntawm calories txhua hnub los ntawm carbohydrates. cov zaub mov carbohydrates, hmoov nplejNws muaj nyob rau hauv cov khoom noj xws li legumes, khoom noj siv mis, thiab txiv hmab txiv ntoo.

roj

Cov rog muab 9 calorie ntau ntau rau ib gram, uas yog caloric tshaj plaws ntawm macronutrients. Lub cev xav tau roj rau lub zog thiab lub luag haujlwm tseem ceeb xws li kev tsim cov tshuaj hormones, kev nqus cov as-ham, thiab lub cev kub.

Cov lus pom zoo macronutrient rau cov rog sib haum rau 20-35% ntawm tag nrho cov calories. roj; butter, avocado, txiv ntseej, nqaij thiab ntses oily pom hauv cov khoom noj xws li

Cov nqaij ua haujlwm

zoo li carbohydrates, cov proteins Nws tseem muab 4 calories ib gram. Proteins yog qhov tseem ceeb rau cov txheej txheem xws li xov tooj ntawm tes, kev tiv thaiv kab mob, thiab tsim cov ntaub so ntswg, cov tshuaj hormones thiab enzymes.

Nws raug pom zoo tias cov proteins ua 10-35% ntawm tag nrho cov calories kom tsawg. Txawm li cas los xij, kev noj cov protein sib txawv nyob ntawm lub cev muaj lub hom phiaj, hnub nyoog, kev noj qab haus huv, thiab lwm yam.

Ntawm cov khoom noj muaj protein ntau qe, nqaij qaib, ntses thiab lentils.

Yuav xam Macro li cas?

Ua raws li cov kauj ruam hauv qab no.

Txheeb xyuas koj cov kev xav tau calorie

Txhawm rau xam tag nrho qhov xav tau caloric, nws yog ib qho tsim nyog los txiav txim siab txog kev siv hluav taws xob so (REE) thiab kev siv hluav taws xob tsis so (NREE).

REE sib raug rau cov calories uas ib tug neeg hlawv thaum so; NREE qhia cov calories hlawv thaum lub sijhawm ua haujlwm thiab kev zom zaub mov.

Kev txiav txim siab REE thiab NREE muab tag nrho cov calories hlawv hauv ib hnub, tseem hu ua tag nrho cov nyiaj siv hluav taws xob txhua hnub (TDEE). Koj tuaj yeem siv Mifflin-St Jeor kab zauv los txiav txim siab tag nrho cov calorie ntau ntau:

Txiv neej: calories / hnub = 10 x Nyhav (kg) + 6,25 x qhov siab (cm) - 5 x hnub nyoog + 5

Cov poj niam: calories / hnub luas = 10 x Luj (kg) + 6,25 x qhov siab (cm) – 5 x age – 161

Tom qab ntawd muab koj cov txiaj ntsig los ntawm tus lej raws li koj cov lus tsa suab hauv qab no:

Tseem: x 1.2 (limited ce)

Ua haujlwm me ntsis: x 1.375 (lub zog qoj ib ce tsawg dua 3 hnub hauv ib lub lis piam)

Nruab nrab nquag: x 1.55 (kev tawm dag zog ib nrab hnub feem ntau ntawm lub lim tiam)

Active heev: x 1.725 ​​​​(kev tawm dag zog txhua hnub)

Ntxiv active: x 1.9 (Ob tug los yog ntau tshaj workouts ib hnub twg) 

Cov txiaj ntsig muab rau koj TDEE, lossis cov calories uas koj xav tau noj ib hnub. Piv txwv li; Raws li qhov tshwm sim ntawm koj qhov kev suav, koj tau mus txog tus lej 2000. Yog tias koj noj tsawg dua 2000 calories ib hnub, koj yuav poob phaus.

Txiav txim siab txog qhov zoo tshaj plaws macronutrient faib

Tom qab txiav txim siab pes tsawg calories noj txhua hnub, cov kauj ruam tom ntej yog txiav txim siab seb qhov macronutrient ratio yog qhov zoo tshaj rau koj. Cov lus pom zoo rau macronutrient yog raws li hauv qab no:

Carbohydrates: 45-65% ntawm tag nrho cov calories

Cov roj: 20-35% ntawm tag nrho cov calories

Cov protein: 10-35% ntawm tag nrho cov calories

Nco ntsoov tias cov lus pom zoo no yuav tsis haum rau koj cov kev xav tau tshwj xeeb. Qhov piv yuav tsum tau kho nyob rau hauv ib txoj kev npaj kom ua tiav cov hom phiaj tshwj xeeb.

Piv txwv li, tus neeg uas xav kom ua tiav cov ntshav qab zib kom zoo dua qub thiab poob lub cev rog ntau tuaj yeem tsim cov phiaj xwm uas suav nrog 35% carbohydrates, 30% rog, thiab 35% protein.

noj ketogenic Ib tus neeg ncaws pob yuav xav tau cov carbohydrates ntau dua, thaum tus neeg ncaws pob yuav xav tau cov rog ntau dua thiab tsawg dua carbohydrates.

Raws li koj tuaj yeem pom, qhov sib piv macronutrient tuaj yeem sib txawv raws li kev nyiam noj zaub mov, lub hom phiaj poob phaus, thiab lwm yam.

Saib xyuas macronutrient thiab calorie kom tsawg

Tom qab cov kev xav tau raug txiav txim siab xam macronutrientnws tuaj. Xov tooj apps yog qhov yooj yim tshaj plaws los saib macros.

Muaj ntau ntau daim ntawv thov rau qhov no. Cov apps no yog cov neeg siv-phooj ywg thiab tshwj xeeb tsim los ua kom yooj yim taug qab macros.

Piv txwv ntawm kev suav cov nqi macronutrient

Ntawm no yog ib qho piv txwv ntawm kev suav macronutrients rau 40-calorie noj zaub mov nrog 30% carbohydrates, 30% protein, thiab 2.000% rog.

carbohydrates

4 calories ib gram

2.000% ntawm 40 calories = 800 carbohydrate calories

Tag nrho 90 grams carbohydrates ib hnub = 800/4 = 200 grams

Cov nqaij ua haujlwm

4 calories ib gram

2.000% ntawm 30 calories = 600 calories ntawm cov protein ib hnub twg

Tag nrho grams ntawm cov protein tso cai rau ib hnub = 600/4 = 150 grams

roj

9 calories ib gram

2.000% ntawm 30 calories = 600 calories ntawm cov protein ib hnub twg

Tag nrho cov roj tau tso cai ib hnub = 600/9 = 67 grams

Hauv qhov kev suav no, koj qhov kev noj haus zoo tshaj plaws txhua hnub yuav yog 200 grams carbohydrates, 150 grams protein thiab 67 grams rog.

Cov txiaj ntsig ntawm Macro Nutrient Calculation

Kev suav macronutrient txhua hnubmuaj ntau yam txiaj ntsig kev noj qab haus huv.

Txhim kho kev noj zaub mov zoo

suav macro, tso cai rau koj tsom koj cov xim ntawm cov zaub mov zoo dua li cov ntsiab lus calorie. Piv txwv li, ib lub tais ntawm qab zib cereal muaj ib tug zoo xws li calorie suav rau ib lub tais ntawm oats uas muaj cov txiv hmab txiv ntoo, tab sis cov zaub mov no txawv nyob rau hauv lawv cov ntsiab lus macronutrient.

Suav macroyuav tso cai rau koj xaiv cov zaub mov noj qab nyob zoo, muaj txiaj ntsig zoo.

Pab kom poob phaus

Macro nutrient xamNws muaj txiaj ntsig zoo hauv kev poob phaus, tshwj xeeb tshaj yog thaum nws teev cov lus pom zoo rau kev noj haus. Piv txwv li, suav macro yuav pab tau cov neeg uas muaj cov protein ntau, cov zaub mov uas tsis muaj carb txuas nrog kev poob phaus.

Kev puas tsuaj ntawm Macro Nutrient xam

Rau cov neeg uas tsim cov leeg macro nutrient xam, Zoo tagnrho rau kev ua tiav cov hom phiaj kev noj qab haus huv. Nws kuj txhawb kev paub txog qhov zoo thiab qhov ntau ntawm cov zaub mov noj. Txawm li cas los xam macronutrient tsis haum rau sawv daws.

Suav macro, vim hais tias nws muab ntau qhov tseem ceeb ntawm cov zaub mov zoo thiab calories, noj tsis zoo Cov neeg uas muaj keeb kwm ntawm nws yuav tsum nyob deb, vim nws tuaj yeem ua rau lawv thiab tseem ua rau muaj kev noj zaub mov tsis zoo.