Kodi Macro Nutrient Ratio Amataya Kunenepa? Momwe Mungawerengere Macro Nutrient?

Chimodzi mwazomwe zaposachedwa pakuchepetsa thupi kuchuluka kwa macronutrient ndi mawerengedwe. Macro zakudyandi michere yofunika yochulukirapo kuti ikule bwino komanso kukula kwa thupi - izi ndi chakudya, mafuta ndi mapuloteni.

Micronutrients ndi zakudya zomwe thupi limafunikira pang'ono chabe, monga mavitamini ndi mchere.

Kuwerengera macronutrients Kudya ndi kofanana ndi kuwerengera zopatsa mphamvu koma kumasiyana pang'ono chifukwa kumatsimikizira komwe zopatsa mphamvu zimachokera.

Zopatsa mphamvu ndizofunika kwambiri kuposa ma macronutrients pakutaya mafuta

Pankhani yotaya mafuta, kuchuluka kwa zomwe mumadya ndikofunikira kuposa kuchuluka kwamafuta, mafuta ndi mapuloteni muzakudya zanu. 

Pakafukufuku wa chaka chimodzi, ofufuza adasankha mwachisawawa anthu a 600 pazakudya zokhala ndi mafuta ochepa, otsika kwambiri.

Kwa miyezi iwiri yoyambirira ya phunziroli, gulu lazakudya zamafuta ochepa lidadya magalamu 20 amafuta patsiku, pomwe gulu lochepa la carb lidadya magalamu 20 amafuta patsiku.

Patatha miyezi iwiri, anthu a m’magulu onsewa anayamba kuwonjezera mafuta kapena ma carbohydrate pazakudya zawo mpaka kufika potsika kwambiri.

Ngakhale kuti palibe gulu lomwe limayenera kudya kuchuluka kwa ma calories, magulu onsewa adachepetsa kudya kwawo mwakudya pafupifupi ma calories 500-600 patsiku.

Pamapeto pa phunzirolo, gulu la zakudya zochepetsetsa mafuta linataya makilogalamu 5,3 ndi gulu laling'ono la 6 kg - kusiyana kwake kunali 3,3 kg pambuyo pa chaka.

Mu kafukufuku wina, anthu oposa 645 onenepa kwambiri anapatsidwa chakudya chosiyana ndi mafuta (40% vs. 20%), chakudya (32% vs. 65%), ndi mapuloteni (25% vs. 15%).

macronutrients Zakudya zonse zinali zopambana mofanana polimbikitsa kulemera kofanana kwa zaka ziwiri, mosasamala kanthu

Zotsatirazi ndi zina zimasonyeza kuti zakudya zilizonse zomwe zimawerengera zopatsa mphamvu zimatha kubweretsa kulemera kofanana kwa nthawi yayitali.

Ma calories okha sakwanira kuti achepetse thupi

Zopatsa mphamvu, imayesa kuchuluka kwa mphamvu zomwe zili mu chakudya kapena chakumwa china. Kaya ndi chakudya, mafuta kapena mapuloteni, chakudya chopatsa thanzi chimakhala ndi mphamvu pafupifupi 4.2 joules.

Mwa kutanthauzira uku, ma calories onse ndi ofanana. Komabe, lingaliro ili likulephera kuganizira zovuta za physiology yaumunthu.

chakudya ndi macronutrient Mapangidwe ake amakhudza momwe mulili ndi njala, momwe mumamvera, kagayidwe kanu kagayidwe, zochita za muubongo ndi kuyankha kwa mahomoni.

Chifukwa chake ngakhale ma calories 100 a broccoli ndi ma calories 100 a burrito ali ndi mphamvu yofanana, zimakhudza thupi ndi zosankha zazakudya mosiyana kwambiri.

Makapu anayi (340 magalamu) a broccoli ali ndi ma calories 100 ndipo amapereka magalamu asanu ndi atatu a fiber. Mosiyana ndi zimenezi, theka chabe la makeke apakati-kakulidwe amapereka ma calories 100, makamaka kuchokera ku mafuta oyengeka ndi mafuta.

Tsopano yerekezerani kuti patebulo pali makapu anayi a chakudya chamadzulo cha broccoli. Sikuti zimangotengera nthawi yambiri komanso khama kuti munthu azitafuna, koma kuchuluka kwa fiber kumakupangitsani kumva kuti ndinu okhuta kuposa kudya theka la makeke, ndiye kuti mutha kudya theka lina la makeke.

Pomaliza, kalori si calorie chabe. Ndikofunikiranso kuyang'ana pazakudya kuti muwonjezere kukhazikika kwa zakudya komanso kutaya mafuta.

Kufunika kwa Kadyedwe kabwino

Kuti muchepetse thupi, muyenera kupanga kuchepa kwa calorie podya zopatsa mphamvu zochepa kuposa momwe mumawotcha. Pochita izi, mumakakamiza thupi lanu kuti litenge mphamvu kuchokera kusungirako kwake (mafuta a thupi), mosasamala kanthu za kagayidwe kake ka carbohydrate, mafuta ndi mapuloteni.

Mukangopanga kuchepa kwa calorie, ndikofunikira kuganizira za zakudya zomwe mumadya chifukwa zina ndizosavuta kudya komanso zopatsa thanzi kuposa zina.

Sankhani zakudya zokhala ndi michere kuti muchepetse thupi

Zakudya zina zimakhala ndi michere yambiri koma zopatsa mphamvu zochepa. Zakudya zopatsa thanzi ndizinthu zina zopindulitsa monga fiber, mapuloteni owonda, mafuta athanzi, mavitamini, mchere, ndi phytochemicals.

Izi ndi monga zakudya monga mkaka, nyemba, nyemba, mbewu zonse, zipatso, ndiwo zamasamba, nyama yowonda ndi nsomba.

Zambiri mwazakudyazi zimakhalanso ndi fiber yambiri ndipo zimakhala ndi madzi ambiri. Madzi ndi fiber zimathandizira kukulitsa kukhuta popereka zopatsa mphamvu zochepa tsiku lonse.

Idyani zakudya zomanga thupi

Mapuloteni amawonjezera kumverera kwa satiety, amathandizira kutayika kwa minofu ndipo amakhala ndi mphamvu yayikulu kwambiri. Kudya zakudya zowonda monga nyama, nsomba, nkhuku, mazira ndi mkaka. Mukhozanso kupeza mapuloteni kuchokera ku zomera, monga nandolo zobiriwira, mbewu monga soya, ndi masamba.

Chepetsani zakudya zomwe zili ndi mafuta ambiri komanso ma carbohydrate

Ngakhale kuti zakudya zina zimathandiza kuchepetsa thupi, zina zingayambitse kulemera mosiyana.

Zakudya zomwe zimakhala ndi mafuta ndi ma carbohydrate zimayendetsa malo opatsa mphotho muubongo ndikuwonjezera chidwi, zomwe zingayambitse kudya kwambiri komanso kunenepa.

Madonati, pitsa, makeke, makeke, tchipisi ta mbatata, ndi zokhwasula-khwasula zina zili ndi mafuta ndi mafuta oloŵerera ameneŵa.

Mosasamala kanthu, zakudya zopatsa mphamvu kapena mafuta sizimasokoneza, koma zimakhala zovuta kukana.

Kodi Macro Nutrient Ratio Iyenera Kukhala Chiyani?

zakudya zanu kuchuluka kwa macronutrient Ngakhale sizimakhudza mwachindunji kutayika kwa mafuta, zingakhudze kuthekera kotsatira zakudya zochepa zama calorie.

Izi ndizofunikira chifukwa kafukufuku wasonyeza kuti choyambitsa chachikulu cha kuwonda ndi chifukwa cha zakudya zochepa zama calorie.

Kuti muwonjezere mwayi wopambana pazakudya zochepetsetsa zama calorie, sankhani zomwe mumakonda komanso thanzi lanu. kuchuluka kwa macronutrientSankhani nokha.

Mwachitsanzo, anthu omwe ali ndi matenda a shuga amtundu wa 2 amatha kuwongolera shuga wawo wamagazi ndi chakudya chochepa cha carb m'malo modya kwambiri.

Mosiyana ndi zimenezi, anthu omwe ali ndi thanzi labwino amapeza kuti zakudya zamafuta kwambiri, zokhala ndi chakudya chochepa kwambiri zimakhala zanjala komanso zosavuta kuzitsatira kusiyana ndi zakudya zamafuta ochepa, zamafuta ambiri.

Komabe, a macronutrient Zakudya zomwe zimagogomezera kudya pang'ono (monga mafuta) ndi wina ndi mnzake (monga ma carbohydrate) sizoyenera aliyense.

M'malo mwake, mukhoza kutsatira zakudya ndi zakudya zopatsa thanzi, zomwe zingakhalenso zothandiza pakuwonda. Zovomerezeka monga zatsimikiziridwa ndi National Academies Institute of Medicine macronutrient magawo ogawa (AMDR) ndi awa:

45-65% ya zopatsa mphamvu zimachokera ku chakudya

20-35% ya zopatsa mphamvu zawo ndi mafuta

10-35% ya zopatsa mphamvu zawo zimachokera ku mapuloteni

Mulimonsemo, sankhani zakudya zomwe zimagwirizana ndi moyo wanu komanso zomwe mumakonda. Mutha kudziwa izi poyesa ndi njira yolakwika.

 Momwe Mungawerengere Macro Nutrient?

Ngati mukupita ku masewera olimbitsa thupi, "kuwerengera macroMuyenera kuti munamva mawuwa. kuonda ndi kumanga minofu zogwiritsidwa ntchito kwambiri ndi omwe akufuna kuwerengera macronutrients, amagwiritsidwa ntchito kukwaniritsa zolinga zosiyanasiyana zaumoyo.

Apa, momwe mumadya ma macronutrients omwe ali ndi mapuloteni, mafuta ndi chakudya komanso kuchuluka kwa ma calories omwe mumatenga amakhala ofunikira.

Kuwerengera kwa macronutrientsNgakhale ndi njira yosavuta, ikhoza kukhala yosokoneza kwa oyamba kumene. Kwa ichi, ndi ndemanga yatsatanetsatane "Kodi mungawerenge bwanji macro?" Tiyeni tifotokoze mutuwo.

Kodi macronutrients ndi chiyani?

Pali mitundu itatu ya macronutrients.

chakudya

chakudya Izi zikuphatikizapo shuga, wowuma, ndi fiber. Zakudya zopatsa mphamvu zimapatsa 4 zopatsa mphamvu pa gramu imodzi ndipo zimapanga gawo lalikulu kwambiri lazakudya zopatsa mphamvu za anthu.

Mabungwe akuluakulu azaumoyo amalimbikitsa kudya 45-65% ya zopatsa mphamvu tsiku lililonse kuchokera kuzakudya. zakudya zama carbohydrate, masamba okhuthalaAmapezeka muzakudya monga nyemba, mkaka, ndi zipatso.

mafuta

Mafuta amapereka ma calories 9 pa gramu, caloric kwambiri pakati pa macronutrients. Thupi limafunikira mafuta kuti likhale ndi mphamvu komanso ntchito zofunika kwambiri monga kupanga mahomoni, kuyamwa kwa michere, komanso kutentha kwa thupi.

Malangizo odziwika bwino a macronutrient pamafuta amafanana ndi 20-35% ya zopatsa mphamvu zonse. mafuta; mafuta, mapeyala, mtedza, nyama ndi nsomba zamafuta zopezeka muzakudya monga

Mapuloteni

monga ma carbohydrate, mapuloteni Amaperekanso ma calories 4 pa gramu. Mapuloteni ndi ofunikira pamachitidwe monga kuwonetsa ma cell, chitetezo chamthupi, ndikupanga minofu, mahomoni ndi michere.

Ndikofunikira kuti mapuloteni apange 10-35% ya chakudya chonse cha caloric. Komabe, kudya kwa mapuloteni kumasiyanasiyana malinga ndi zolinga za thupi, zaka, thanzi, ndi zina.

Pakati pa zakudya zokhala ndi mapuloteni dzira, nkhuku, nsomba ndi mphodza.

Momwe Mungawerengere Macro?

Tsatirani zotsatirazi.

Dziwani zosowa zanu zama calorie

Kuti muwerenge kufunikira kokwanira kwa caloric, ndikofunikira kudziwa kugwiritsa ntchito mphamvu zopumira (REE) ndi ndalama zosapumira (NREE).

REE ikufanana ndi chiwerengero cha ma calories omwe munthu amawotcha panthawi yopuma; NREE ikuwonetsa zopatsa mphamvu zomwe zimatenthedwa panthawi yantchito komanso chimbudzi.

Kuzindikira REE ndi NREE kumapereka chiwerengero chonse cha zopatsa mphamvu zomwe zimatenthedwa patsiku, zomwe zimadziwikanso kuti Total daily energy expenditure (TDEE). Mutha kugwiritsa ntchito equation ya Mifflin-St Jeor kuti mudziwe zofunikira zonse zama calorie:

Amuna: zopatsa mphamvu / tsiku = 10 x Kulemera (kg) + 6,25 x kutalika (cm) - 5 x zaka + 5

Akazi: zopatsa mphamvu / tsiku = 10 x Kulemera (kg) + 6,25 x kutalika (cm) - 5 x zaka - 161

Kenako chulukitsa zotsatira zanu ndi nambala kutengera mayendedwe anu awa:

Pakali pano: x 1.2 (zolimbitsa thupi zochepa)

Zikugwira ntchito pang'ono: x 1.375 (zolimbitsa thupi zopepuka zosakwana masiku atatu pa sabata)

Kugwira ntchito pang'ono: x 1.55 (zolimbitsa thupi zolimbitsa thupi masiku ambiri a sabata)

Yogwira kwambiri: x 1.725 ​​(zolimbitsa thupi tsiku lililonse)

Zogwira ntchito: x 1.9 (Kulimbitsa thupi kuwiri kapena kupitilira apo patsiku) 

Zotsatira zake zimakupatsani TDEE, kapena kuchuluka kwa zopatsa mphamvu zomwe muyenera kudya patsiku. Mwachitsanzo; Chifukwa cha kuwerengera kwanu, mwafika pa nambala 2000. Ngati mumadya zopatsa mphamvu zosakwana 2000 patsiku, mudzaonda.

Sankhani kugawa kwabwino kwa macronutrient

Mukatha kudziwa kuchuluka kwa ma calories omwe muyenera kudya tsiku lililonse, chotsatira ndikusankha kuti ma macronutrient atani omwe ali abwino kwa inu. Malangizo odziwika bwino a macronutrient ndi awa:

Zakudya zopatsa mphamvu: 45-65% ya zopatsa mphamvu zonse

Mafuta: 20-35% ya zopatsa mphamvu zonse

Mapuloteni: 10-35% ya zopatsa mphamvu zonse

Dziwani kuti malingaliro awa sangagwirizane ndi zosowa zanu zenizeni. Chiŵerengerocho chiyenera kusinthidwa mwa njira yokonzekera kukwaniritsa zolinga zenizeni.

Mwachitsanzo, munthu amene akufuna kukwaniritsa kuwongolera shuga m'magazi ndikutaya mafuta ochulukirapo amatha kupanga dongosolo lomwe limaphatikizapo 35% yamafuta, 30% mafuta, ndi 35% mapuloteni.

zakudya za ketogenic Wothamanga angafunike kudya kwambiri kwa carbohydrate, pomwe wothamanga angafunike mafuta ochulukirapo komanso ma carbohydrate ochepa.

Monga mukuwonera, ma macronutrient ratios amatha kusiyanasiyana malinga ndi zomwe amakonda, zolinga zochepetsera thupi, ndi zina.

Yang'anirani ma macronutrient ndi ma calories

Pambuyo zofunika anatsimikiza macronutrient kuwerengetsaiye anabwera. Mapulogalamu amafoni ndi njira yabwino kwambiri yowonera ma macros.

Pali ntchito zambiri za izi. Mapulogalamuwa ndi osavuta kugwiritsa ntchito ndipo adapangidwa kuti azitha kutsata ma macros.

Chitsanzo cha kuwerengera ma macronutrient values

Pano pali chitsanzo cha momwe mungawerengere macronutrients pazakudya za 40-calorie ndi 30% yamafuta, 30% mapuloteni, ndi 2.000% mafuta.

chakudya

4 zopatsa mphamvu pa gramu

2.000% ya 40 zopatsa mphamvu = 800 zopatsa mphamvu zama carbohydrate

90 magalamu a chakudya patsiku = 800/4 = 200 magalamu

Mapuloteni

4 zopatsa mphamvu pa gramu

2.000% ya 30 calories = 600 calories ya mapuloteni patsiku

Ma gramu onse a mapuloteni omwe amaloledwa tsiku = 600/4 = 150 magalamu

mafuta

9 zopatsa mphamvu pa gramu

2.000% ya 30 calories = 600 calories ya mapuloteni patsiku

Kuchuluka kwamafuta ololedwa patsiku = 600/9 = 67 magalamu

Pakuwerengera uku, chakudya chanu chatsiku ndi tsiku chingakhale 200 magalamu a chakudya, magalamu 150 a mapuloteni ndi magalamu 67 amafuta.

Ubwino Wowerengera Zakudya Zam'mimba

Kuwerengera kwa macronutrient tsiku lililonseali ndi ubwino wambiri wathanzi.

Kuwongolera zakudya zabwino

kuwerengera macro, kumakupatsani mwayi woika chidwi chanu pazakudya m'malo mokhala ndi ma calories. Mwachitsanzo, mbale ya chimanga cha shuga imakhala ndi ma calorie ofanana ndi mbale ya oats yodzaza ndi zipatso, koma zakudya izi zimasiyana mosiyanasiyana malinga ndi macronutrient.

Werengani macrozidzakulolani kuti musankhe zakudya zopatsa thanzi, zopatsa thanzi.

Amathandiza kuchepetsa thupi

Kuwerengera kwa macronutrientsNdizothandiza pakuwonda, makamaka popeza zimakhazikitsa malingaliro azakudya. Mwachitsanzo, kuwerengera ma macros kudzathandiza omwe ali ndi mapuloteni ambiri, zakudya zochepa za carb zomwe zimagwirizanitsidwa ndi kuwonda.

Kuopsa kwa Kuwerengera kwa Macro Nutrient

Kwa anthu omwe amamanga minofu kuwerengera macronutrients, Zoyenera kukwaniritsa zolinga zaumoyo. Zimalimbikitsanso kuzindikira za ubwino ndi kuchuluka kwa zakudya zomwe zimadyedwa. Komabe macronutrient kuwerengetsa sizoyenera aliyense.

Werengani macro, chifukwa amatsindika kwambiri za ubwino wa chakudya ndi ma calories, vuto la kudya Anthu omwe ali ndi mbiri ya matendawa sayenera kukhala kutali, chifukwa amatha kuwayambitsa komanso kupangitsa kuti azidya molakwika.