Zviri muChinyorwa
Imwe yemazuva ano ekurasikirwa kwehuremu maitiro macronutrient ratio ndiko kuverenga. Macro nutrientskudya kunodiwa muhuwandu hukuru hwekukura nekukura kwemuviri - aya ndiwo makabhohaidhiretsi, mafuta uye mapuroteni.
Micronutrients zvinovaka muviri izvo muviri unongoda zvishoma, zvakadai sevhitamini nemamineral.
Kuverenga macronutrients Kudya kwakafanana nekuverenga macalories asi zvishoma zvakasiyana pakuti zvinotarisa kuti macalorie anobva kupi.
Macalorie akakosha kupfuura macronutrients ekurasikirwa nemafuta
Kana zvasvika pakurasikirwa nemafuta, kuwanda kwaunodya kunokosha kupfuura huwandu hwemakhahydrates, mafuta uye mapuroteni mukudya kwako.
Muchidzidzo chegore rimwe chete, vatsvakurudzi vakasarudza vanhu 600 pane kudya kwakaderera-mafuta, kwakaderera-carb.
Kwemwedzi miviri yekutanga yekudzidza, boka rekudya rakaderera rakadya magiramu makumi maviri emafuta pazuva, asi boka rezasi-carb raidya 20 gramu yemakhahydrates pazuva.
Pashure pemwedzi miviri, vanhu vari mumapoka acho ose vakatanga kuwedzera mafuta kana kuti makabhohaidhiretsi muzvokudya zvavo kusvikira vasvika pamwero wakaderera zvikuru wavaigona kutenga.
Nepo pasina boka raifanirwa kudya imwe nhamba yemakoriyumu, mapoka ese ari maviri akaderedza kudya kwavo nekudya avhareji ye500-600 makorikori pazuva.
Pakupera kwechidzidzo, boka rekudya rakaderera-mafuta rakarasikirwa ne5,3 kg uye boka rezasi-carb 6 kg - musiyano waiva 3,3 kg mushure megore.
Mune imwe ongororo, vanhu vanopfuura 645 vane uremu hwepamusoro vakagoverwa kudya kwakasiyana nemafuta (40% vs. 20%), makabhohaidhiretsi (32% vs. 65%), uye mapuroteni (25% vs. 15%).
macronutrients Zvokudya zvese zvakabudirira zvakaenzana mukusimudzira huwandu hwakafanana hwekuremerwa kwemakore maviri, zvisinei
Izvi zvinoguma uye zvimwe zvinoratidza kuti chero kudya kunoverenga makorikori kunogona kutungamirira kuhuwandu hwakafanana hwekurasikirwa kwehuremu munguva refu.
Macalorie ega haana kukwana kuderedza uremu
Calorie, inoyera huwandu hwesimba riri mune chimwe chikafu kana chinwiwa. Ingave kubva kumacarbohydrates, mafuta kana mapuroteni, chikafu chekoriori chine anenge 4.2 joules esimba.
Nekutsanangurwa uku, ese macalorie akaenzana. Nekudaro, fungidziro iyi inotadza kufunga nezvekuoma kwefiziology yemunhu.
chikafu uye macronutrient Kuumbwa kwayo kunokanganisa kuti une nzara sei, manzwiro aunoita, chiyero chako chemetabolism, chiitiko chehuropi uye mhinduro yehomoni.
Saka nepo zana macalorie ebroccoli uye zana macalorie eburrito aine huwandu hwakafanana hwesimba, anokanganisa muviri uye sarudzo dzekudya zvakasiyana.
Makapu mana (340 magiramu) ebroccoli ane zana macalorie uye anopa masere magiramu efiber. Sezvineiwo, hafu yepakati-yakakura keke inopa 100 makorikori, zvakanyanya kubva kune yakacheneswa makhahydrates nemafuta.
Iye zvino fungidzira pane makapu mana e broccoli kudya kwemanheru patafura. Kwete chete zvinotora nguva yakawanda uye kushanda nesimba kutsenga, asi iyo yakakwira fiber yemukati inoita kuti unzwe wakaguta kupfuura kudya hafu yemakeke, mune iyo nyaya iwe ungangodya imwe hafu yemakeke.
Mukupedzisa, koriori haingori calorie. Izvo zvinodiwawo kutarisa kune hutano hutano kuti uwedzere kusimba kwekudya uye kurasikirwa kwemafuta.
Kukosha Kwekudya Kwemhando
Kuti uremerwe uremu, iwe unofanirwa kugadzira calorie deficit nekudya macalorie mashoma pane iwe unopisa. Nekuita izvi, unomanikidza muviri wako kutora simba kubva mukuchengetedza kwayo (mafuta emuviri), zvisinei nekabhohydrate, mafuta uye mapuroteni ekuumbwa.
Kana uchinge wagadzira kushomeka kwekoriori, zvakakosha kuti utarise marudzi ezvekudya zvaunodya nekuti zvimwe zvine hushamwari hwekudya uye zvinovaka muviri kupfuura zvimwe.
Sarudza zvokudya zvinovaka muviri kuti uderedze uremu
Zvimwe zvekudya zvine zvinovaka muviri zvakanyanya asi zvine macalorie mashoma. Zvokudya zvinovaka muviri ndezvimwe zvinosanganiswa zvinobatsira zvakadai sefiber, puroteni yakaonda, mafuta ane utano, mavitamini, minerals, uye phytochemicals.
Izvi zvinosanganisira zvekudya zvakaita semukaka, bhinzi, nyemba, zviyo, michero, muriwo, nyama isina mafuta nehove.
Zvizhinji zvezvikafu izvi zvakare zvakapfuma mufiber uye zvine chikamu chepamusoro chemvura. Mvura uye fiber zvinobatsira kuwedzera manzwiro ekuzara nekupa mashoma macalorie muzuva rese.
Idya zvokudya zvine mapuroteni akawanda
Protein inowedzera kunzwa kwekuguta, inotsigira kurasikirwa kwemhasuru uye ine yakanyanya thermic athari. Idya zvakaonda zvakaita senyama, hove, huku, mazai nemukaka. Iwe unogona zvakare kuwana mapuroteni kubva kuzvirimwa, segirinhi peas, zviyo zvakaita sesoya, uye mimwe miriwo.
Deredza kudya kwakawanda mumafuta nemacarbohydrates
Kunyange zvazvo zvimwe zvekudya zvinobatsira kuderedza uremu, zvimwe zvinogona kukonzera uremu nenzira yakasiyana.
Zvikafu zvine ese ari maviri mafuta uye makabhohaidhiretsi zvinomisa nzvimbo yemubairo muuropi uye kuwedzera kudya, izvo zvinogona kutungamira mukudyisa uye kuwedzera uremu.
Donuts, pizza, cookies, crackers, machipisi embatatisi, uye zvimwe zvokudya zvakagayiwa zvine mafuta aya anopindwa muropa nemafuta.
Zvisinei, makabhohaidhiretsi kana mafuta haasi kupindwa muropa, asi anogona kuva akaoma kuramba.
Chii Chinofanira Kuve Iyo Macro Nutrient Ratio?
kudya kwako macronutrient kuumbwa Kunyange zvazvo isingaiti zvakananga kurasikirwa kwemafuta, inogona kukanganisa kukwanisa kuomerera kune yakaderera-calorie kudya.
Izvi zvakakosha sezvo zvidzidzo zvakaratidza kuti chikuru chinogadzirisa uremu chinokonzerwa nekudya kwakaderera-calorie.
Kuti uwedzere mikana yako yekubudirira pane yakaderedzwa-calorie kudya, sarudza zvaunofarira uye hutano hwako. macronutrient ratioZvisarudzire wega.
Semuenzaniso, vanhu vane Type 2 chirwere cheshuga vanogona kudzora shuga yavo yeropa nekudya kwakaderera-carb pane kudya kwakanyanya-carb.
Kusiyana neizvi, vanhu vane utano hwakanaka vanowana kudya kwemafuta, kuderera kwe-carb kusava nenzara uye nyore kutevera pane kudya kwakaderera, kudya kwe-carb.
Zvisinei, a macronutrient Zvokudya zvinosimbisa kudya kwakaderera (semafuta) uye mumwe (semakabhohaidhiretsi) hazvina kukodzera munhu wose.
Pane kudaro, iwe unogona kutevera kudya nekudya kwakakwana, izvo zvinogonawo kushanda pakurasikirwa kwekurema. Inogamuchirwa sekutsanangurwa neNational Academies Institute of Medicine macronutrient Distribution ranges (AMDR) ndeaya anotevera:
45-65% yemakoriyori anobva kumakhahydrates
20-35% yemakoriyori avo anobva kumafuta
10-35% yemacalorie avo anobva kuprotein
Chero zvazvingava, sarudza chikafu chinonyatsoenderana nemararamiro ako uye zvaunofarira. Iwe unogona kuona izvi nekuedza uye kukanganisa nzira.
Nzira yekuverenga Macro Nutrient?
Kana uchienda kugym,"count macroUnofanira kunge wakanzwa izwi iri. kuderedza uremu uye kuvaka tsandanyama inonyanya kushandiswa nevanoda macro Nutrient kuverenga, inoshandiswa kuzadzisa zvinangwa zvehutano zvakasiyana.
Pano, yakawanda sei yaunodya macronutrients inosanganisira mapuroteni, mafuta uye makabhohaidhiretsi uye kuti mangani makorikori aunotora anove akakosha.
Macro nutrient kuverengaKunyangwe iri nzira iri nyore, inogona kuvhiringa kune vanotanga. Nokuda kweizvi, nekuongorora kwakadzama "Ungaite sei macro calculation?" Ngatitsanangure musoro wenyaya.
Chii chinonzi macronutrients?
Kune marudzi matatu emacronutrients.
makabhohaidhiretsi
makabhohaidhiretsi Izvi zvinosanganisira shuga, starch, uye fiber. Makabhohaidhiretsi anopa 4 macalorie pagiramu uye anoumba chikamu chikuru chevanhu vane caloric kudya.
Masangano makuru ehutano anokurudzira kudya 45-65% yemakori ezuva nezuva kubva kumacarbohydrates. makhahydrates zviyo, miriwo ine starchyInowanikwa muzvokudya zvakadai semarimu, zvigadzirwa zvemukaka, uye michero.
anonhuwirira
Mafuta anopa 9 makorikori pagiramu, iyo yakanyanya caloric pakati pemacronutrients. Muviri unoda mafuta esimba uye mabasa akakosha akadai sekugadzirwa kwehomoni, kutorwa kwezvikafu, uye tembiricha yemuviri.
Yakajairika macronutrient kurudziro yemafuta inoenderana ne20-35% yemacalorie akazara. mafuta; ruomba, avocado, nzungu, nyama uye hove dzine mafuta inowanikwa muzvikafu zvakaita se
Mapuroteni
kufanana nemacarbohydrates, mapuroteni Inopawo 4 makorikori pagiramu. Mapuroteni akakosha pakuita senge sero kusaina, immune function, uye kusikwa kwematishu, mahormone uye ma enzymes.
Zvinokurudzirwa kuti mapuroteni aite 10-35% yehuwandu hwekoriori yekudya. Nekudaro, mapuroteni anoshandiswa anosiyana zvichienderana nezvinangwa zvekuumbwa kwemuviri, zera, hutano, uye zvimwe zvinhu.
Pakati pezvokudya zvine mapuroteni zai, huku, hove nenyemba.
Nzira yekuverenga macro?
Tevera matanho ari pasi apa.
Sarudza yako calorie inoda
Kuti uverenge yakazara caloric inodiwa, zvinodikanwa kuti uone kuzorora kwesimba rekushandisa (REE) uye isiri-kuzorora simba rekushandisa (NREE).
REE inoenderana nenhamba yemakoriyori munhu anopisa pakuzorora; NREE inoratidza macalorie akapiswa panguva yebasa uye kugaya.
Kusarudza REE uye NREE inopa huwandu hwese hwemakoriyumu akapiswa muzuva, inozivikanwawo seyakazara zuva nezuva simba rekushandisa (TDEE). Iwe unogona kushandisa iyo Mifflin-St Jeor equation kuona yakazara macalorie anodiwa:
Varume: macalorie / zuva = 10 x Huremu (kg) + 6,25 x kureba (cm) - 5 x zera + 5
Vakadzi: macalorie / zuva = 10 x Kurema (kg) + 6,25 x kureba (cm) - 5 x zera - 161
Wowedzera mhedzisiro yako nenhamba zvichienderana nekufamba kwako kunotevera:
Zvakadaro: x 1.2 (maekisesaizi mashoma)
Iri kushanda zvishoma: x 1.375 (maekisesaizi akareruka asingasviki mazuva matatu pasvondo)
Zviri pakati nepakati x 1.55 (kurovedza muviri zvine mwero mazuva mazhinji evhiki)
Zvakanyanya kushanda: x 1.725 (kushanda nesimba mazuva ese)
Kuwedzera kushanda: x 1.9 (Kurovedza kuviri kana kupfuura kunonetsa pazuva)
Mhedzisiro inokupa TDEE, kana huwandu hwemacalorie aunoda kushandisa pazuva. Semuyenzaniso; Nekuda kwekuverenga kwako, wasvika nhamba ye2000. Kana iwe ukadya isingasviki 2000 makorikori pazuva, iwe ucharasikirwa uremu.
Sarudza pane yakakodzera macronutrient kugovera
Mushure mekuona kuti mangani macalorie ekudya zuva rega rega, nhanho inotevera ndeyekusarudza kuti ndeipi macronutrient ratio yakakunakira iwe. Yakajairika macronutrient mazano ndeaya anotevera:
Carbohydrates: 45-65% yehuwandu hwemacalorie
Mafuta: 20-35% yehuwandu hwemacalorie
Mapuroteni: 10-35% yehuwandu hwemacalorie
Ziva kuti kurudziro idzi hadzienderane nezvido zvako. Reshiyo inofanira kugadziridzwa nenzira yakarongwa kuti izadzise zvinangwa chaizvo.
Semuenzaniso, munhu anoda kuwana zvirinani kutonga shuga yeropa uye kurasikirwa nemafuta akawandisa emuviri anogona kugadzira chirongwa chinosanganisira 35% macarbohydrates, 30% mafuta, uye 35% mapuroteni.
ketogenic kudya Mutambi angada kudya kwekabhohaidhireti yakakwirira, nepo mutambi angada mamwe mafuta uye macarbohydrates mashoma.
Sezvauri kuona, macronutrient ratios anogona kusiyana zvichienderana nekudya zvaunofarira, uremu zvinangwa, uye zvimwe zvinhu.
Tarisa macronutrient uye calorie kudya
Mushure mekunge zvinodiwa zvakatemwa macronutrient kuverengaakauya. Mapurogiramu efoni ndiyo yakanyanya nyore nzira yekuona macros.
Kune akawanda maapplication eizvi. Aya maapplication ari mushandisi-ane hushamwari uye akagadzirirwa chaizvo kurerutsa yekutevera macros.
Muenzaniso wekuverenga macronutrient values
Heino muenzaniso wekuverenga macronutrients kune 40-calorie kudya ne 30% makhahydrates, 30% mapuroteni, uye 2.000% mafuta.
makabhohaidhiretsi
4 macalorie pagiramu
2.000% ye40 makorikori = 800 carbohydrate macalorie
Zvose magiramu makumi mapfumbamwe emacarbohydrates pazuva = 90/800 = 4 gramu
Mapuroteni
4 macalorie pagiramu
2.000% ye30 makorikori = 600 makorikori eprotein pazuva
Yese magiramu emapuroteni anobvumirwa pazuva = 600/4 = 150 magiramu
anonhuwirira
9 macalorie pagiramu
2.000% ye30 makorikori = 600 makorikori eprotein pazuva
Huwandu hwemafuta anobvumidzwa pazuva = 600/9 = 67 gramu
Muchiverengero ichi, chako chakakodzera chekudya zuva nezuva chingave 200 magiramu emacarbohydrates, 150 magiramu emapuroteni uye 67 magiramu emafuta.
Mabhenefiti eMacro Nutrient Calculation
Zuva nezuva macronutrient kuverengaine hutano hwakasiyana-siyana.
Inovandudza kudya kwehutano
kuverenga macro, inokubvumira kuti uise pfungwa dzako pamhando yezvokudya panzvimbo pehuwandu hwekoriori. Semuenzaniso, mbiya yezviyo zvine shuga ine macalorie akaenzana kune ndiro yeoat yakazadzwa nemuchero, asi chikafu ichi chinosiyana zvakanyanya mune yavo macronutrient content.
Count macrozvinokutendera kuti usarudze zvine hutano, zvinovaka muviri-dense chikafu.
Inobatsira kuderedza uremu
Macro nutrient kuverengaInoshanda mukuderedza uremu, kunyanya sezvo inogadzirisa mazano ezvokudya. Semuenzaniso, kuverenga macros kuchabatsira avo vari pa-high-protein, yakaderera-carb kudya kwakabatana nekurema.
Kukuvadza kweMacro Nutrient Calculation
Kune vanhu vanovaka mhasuru macro Nutrient kuverenga, Yakanakira kuzadzisa zvinangwa zvehutano. Inosimudzirawo ruzivo rwemhando uye huwandu hwechikafu chinodyiwa. Zvisinei macronutrient kuverenga hazvina kukodzera munhu wese.
Count macro, nekuti inosimbisa zvakanyanya pamhando yekudya uye macalorie, kudya kusagadzikana Avo vane nhoroondo yahwo vanofanira kugara kure, sezvo ichigona kuvaparira uye kunyange kutungamirira kutsika dzisina kujairika dzokudya.
Zvinyorwa Zvaunofanirwa Kuverenga
