Umxholo wenqaku
Enye yeendlela zamva nje zokunciphisa umzimba umlinganiselo we-macronutrient lubalo. Macro izondloizondlo ezifunekayo kubuninzi obukhulu ekukhuleni okuqhelekileyo kunye nophuhliso lomzimba - ezi ziicarbohydrates, amafutha kunye neprotheni.
Micronutrients zizondlo ezifunwa ngumzimba kuphela ngezixa ezincinci, ezifana neevithamini kunye neeminerali.
Ukubala i-macronutrients Ukutya kuyafana nokubala iikhalori kodwa ukwahluka kancinci kuba kumisela apho iikhalori zivela khona.
Iikhalori zibaluleke ngaphezu kwe-macronutrients yokulahlekelwa ngamafutha
Xa kufikwa ekulahlekeni kwamafutha, ingakanani into oyityayo ibaluleke ngaphezu kwesixa seecarbohydrates, amafutha kunye neprotheyini ekutyeni kwakho.
Kuphononongo lonyaka omnye, abaphandi bakhetha ngokungakhethiyo abantu abangama-600 kwi-fat-fat, low-carb diet.
Kwiinyanga ezimbini zokuqala zophando, iqela lokutya eliphantsi kwe-fat-fat lidla i-20 grams yamanqatha ngosuku, ngelixa iqela eliphantsi le-carb lidla i-20 grams ye-carbohydrates ngosuku.
Emva kweenyanga ezimbini, abantu abakuwo omabini amaqela baqalisa ukongeza amafutha okanye iicarbohydrates kukutya kwabo de bafikelele kwelona nqanaba liphantsi banokulifikelela.
Nangona kungekho qela kufuneka lidle inani elithile leekhalori, omabini amaqela anciphisa ukutya kwawo ngokutya umyinge we-500-600 calories ngosuku.
Ekupheleni kophononongo, iqela lokutya eliphantsi kwe-fat-fat lilahlekelwe yi-5,3 kg kunye neqela le-carb ephantsi i-6 kg - umehluko wawuyi-3,3 kg emva konyaka omnye.
Kwesinye isifundo, abantu abangaphezu kwama-645 abatyebileyo babekwe ngokungaqhelekanga kwisidlo esahlukileyo kumafutha (40% vs. 20%), i-carbohydrates (32% vs. 65%), kunye neprotheni (25% vs. 15%).
macro izondlo Zonke izidlo ziphumelele ngokulinganayo ekukhuthazeni inani elifanayo lokulahlekelwa kwesisindo kwiminyaka emibini, kungakhathaliseki ukuba yintoni
Ezi ziphumo kunye nabanye bacebisa ukuba nayiphi na ukutya okubala iikhalori kunokukhokelela kwiimali ezifanayo zokulahleka kwesisindo ekuhambeni kwexesha.
Iikhalori zodwa azanelanga ukunciphisa umzimba
Ikhalori, ilinganisa ubungakanani bamandla aqulethwe kukutya okanye isiselo esithile. Nokuba ivela kwiicarbohydrates, amafutha okanye iiproteni, ikhalori yokutya iqulethe malunga ne-4.2 joules yamandla.
Ngale nkcazo, zonke iikhalori zilingana. Nangona kunjalo, le ngcinga iyasilela ukuthathela ingqalelo ubunzima be-physiology yabantu.
ukutya kunye i-macronutrient Ukubunjwa kwayo kuchaphazela indlela olambile ngayo, indlela oziva ngayo, izinga le-metabolic yakho, umsebenzi wobuchopho kunye nokuphendula kwehomoni.
Ngoko ngelixa iikhalori ezili-100 ze-broccoli kunye ne-100 yeekhalori ze-burrito ziqulethe umlinganiselo ofanayo wamandla, zichaphazela umzimba kunye nokukhetha ukutya ngokuhlukileyo kakhulu.
Iikomityi ezine (340 grams) ze-broccoli ziqulethe iikhalori ezili-100 kwaye zibonelela ngeegremu ezisibhozo zefiber. Ngokwahlukileyo, isiqingatha se-pastry esiphakathi sibonelela ngeekhalori ezili-100, ubukhulu becala ukusuka kwi-carbohydrates esulungekileyo kunye namafutha.
Ngoku khawufane ucinge ukuba kukho iikomityi ezine zesidlo sangokuhlwa se-broccoli etafileni. Ayithathi nje ixesha elininzi kunye nomzamo wokuhlafuna, kodwa umxholo wefiber ephezulu ukwenza uzive ugcwele kakhulu kunokutya isiqingatha sepastry, apho uya kuthi utye esinye isiqingatha sepastry.
Ekugqibeleni, ikhalori ayikho nje ikhalori. Kwakhona kuyimfuneko ukugxila kumgangatho wesondlo ukwandisa ukuzinza kokutya kunye nokulahlekelwa kwamafutha.
Ukubaluleka koMgangatho wokuTyelwa
Ukunciphisa umzimba, kufuneka wenze i-calorie deficit ngokutya iikhalori ezimbalwa kunokuba uzitshise. Ngokwenza oku, unyanzela umzimba wakho ukuba uthabathe amandla kwindawo yokugcina (amafutha omzimba), kungakhathaliseki ukuba i-carbohydrate, i-fat and protein composition.
Wakuba udale intsilelo yekhalori, kubalulekile ukuqwalasela iintlobo zokutya okutyayo kuba ezinye zinobuhlobo bokutya kwaye zinezondlo kunezinye.
Khetha ukutya okuxineneyo kwezondlo ukuze unciphise umzimba
Okunye ukutya kunezondlo ezininzi kodwa kuphantsi kweekhalori. Ukutya okunokutya okunesondlo kumanye amachiza anenzuzo afana nefiber, iprotheni ephilileyo, amafutha anempilo, iivithamini, iiminerali kunye ne-phytochemicals.
Oku kuquka ukutya okufana nobisi, iimbotyi, iimbotyi, iinkozo, iziqhamo, imifuno, inyama ebhityileyo nentlanzi.
Uninzi lwezi zidlo zityebile kwifiber kwaye zinepesenti ephezulu yamanzi. Amanzi kunye nefayibha zinceda ukonyusa iimvakalelo zokuzala ngokubonelela ngeekhalori ezimbalwa imini yonke.
Yitya ukutya okuneprotheyini ephezulu
Iprotheyini yonyusa imvakalelo yokuhlutha, ixhasa ukulahleka kwemisipha kwaye ineyona mpembelelo iphezulu ye-thermic. Yitya imithombo engenamandla njengenyama, intlanzi, inkukhu, amaqanda kunye nobisi. Unokufumana iiprotheyini kwimithombo yezityalo, ezifana nee-ertyisi eziluhlaza, iinkozo ezifana nesoya, kunye nemifuno.
Nciphisa ukutya okunamafutha amaninzi kunye neecarbohydrates
Nangona ukutya okunye kunceda ukunciphisa umzimba, abanye banokubangela ukuzuza ubunzima ngendlela eyahlukileyo.
Ukutya okuqulathe amanqatha kunye neekhabhohayidrethi kuvula iziko lomvuzo engqondweni kwaye konyuse umdla wokutya, nto leyo enokukhokelela ekutyeni kakhulu nasekufumaneni ubunzima.
Iidonuts, ipizza, iiqebengwana, ii<em>crackers, iitshiphusi zetapile, nezinye izimuncumuncu ezigayiweyo zinala mafutha neeoli ezikhobokisayo.
Kungakhathaliseki ukuba, iicarbohydrates okanye amafutha awakhoboki, kodwa kunokuba nzima ukuxhathisa.
Kufuneka ibe yintoni iMacro Nutrient Ratio?
ukutya kwakho ukwakheka kwe-macronutrient Nangona ayichaphazeli ngokuthe ngqo ukulahleka kwamafutha, kunokuchaphazela ukukwazi ukuthobela ukutya okunekhalori ephantsi.
Oku kubalulekile njengoko uphononongo lubonise ukuba eyona nto iphambili yokunciphisa umzimba kungenxa yokutya okunekhalori ephantsi.
Ukwandisa amathuba akho okuphumelela kwisidlo esincitshisiweyo sekhalori, khetha izinto ozikhethayo kunye nempilo yakho. umlinganiselo we-macronutrientZigqibeni.
Ngokomzekelo, abantu abanesifo sikashukela sohlobo lwe-2 banokulawula iswekile yegazi kunye nokutya okuphantsi kwe-carb kunokutya okuphezulu kwe-carb.
Ngokwahlukileyo koko, abantu abanempilo bafumana ukutya okunamafutha amaninzi, okuphantsi kwe-carb ukuba balambile kwaye kulula ukuyilandela kunokutya okuncinci, ukutya okune-carb ephezulu.
Nangona kunjalo, a i-macronutrient Ukutya okugxininisa ukutya okuphantsi (okufana namafutha) kunye nenye (njengeecarbohydrates) ayifanelekanga kumntu wonke.
Kunoko, unokulandela ukutya kunye nokutya okunokulinganisela, okunokuthi kube nempumelelo ekulahlekeni kwesisindo. Yamkelekile njengoko kumiselwe liZiko leSizwe leZiko lezoNyango i-macronutrient Uluhlu losasazo (AMDR) luhamba ngolu hlobo lulandelayo:
I-45-65% yeekhalori zivela kwi-carbohydrates
I-20-35% yeekhalori zabo zisuka kumafutha
I-10-35% yeekhalori zabo zisuka kwiprotheni
Kwimeko nayiphi na into, khetha ukutya okufanelana nendlela ophila ngayo kunye nezinto ozikhethayo. Ungamisela oku ngokuzama kunye nendlela yempazamo.
Indlela yokubala i-Macro Nutrient?
Ukuba uya kwindawo yokuzivocavoca, "bala imacroUmele ukuba ulivile eli gama. ukunciphisa umzimba kunye ukwakha izihlunu isetyenziswa kakhulu ngabo bafuna ubalo lwezondlo ezinkulu, esetyenziselwa ukufikelela kwiinjongo ezahlukeneyo zempilo.
Apha, utya kangakanani i-macronutrients ebandakanya iiprotheyini, amanqatha kunye neecarbohydrates kwaye zingaphi iikhalori ozithathayo zibalulekile.
Ubalo lwezondlo zemakroNangona iyindlela elula, inokudideka kwabaqalayo. Kule nto, ngophononongo oluneenkcukacha "Ukwenza njani ukubala okukhulu?" Masichaze isihloko.
Ziziphi iimacronutrients?
Kukho iintlobo ezintathu ze-macronutrients.
iicarbohydrates
iicarbohydrates Ezi ziquka iswekile, istatshi, kunye nefiber. Iikhabhohayidrethi zibonelela ngeekhalori ze-4 ngegram nganye kwaye zenza inxalenye enkulu yekhalori yabantu.
Imibutho emikhulu yezempilo incoma ukuba idle i-45-65% yeekhalori zemihla ngemihla ukusuka kwi-carbohydrates. iinkozo zecarbohydrates, imifuno enesitatshiIfumaneka ekutyeni okufana neembotyi, iimveliso zobisi, kunye neziqhamo.
amafutha
Amafutha anikezela ngeekhalori ze-9 ngegram, eyona caloric phakathi kwe-macronutrients. Umzimba udinga amanqatha amandla kunye nemisebenzi ebalulekileyo efana nokuveliswa kwehomoni, ukufunxa izondlo, kunye nobushushu bomzimba.
Iingcebiso eziqhelekileyo ze-macronutrient kumafutha zihambelana ne-20-35% yeekhalori ezipheleleyo. ioli; ibhotolo, ivokhado, amandongomane, inyama kunye intlanzi enamafutha ezifumaneka ekutyeni ezifana
Iiproteni
njengeecarbohydrates, iiprotheni Ikwabonelela ngeekhalori ezi-4 ngegram. Iiprotheyini zibalulekile kwiinkqubo ezinjengokubonakaliswa kweeseli, ukusebenza komzimba, kunye nokudalwa kwezicubu, iihomoni kunye neeenzymes.
Kunconywa ukuba iiprotheni zenze i-10-35% ye-caloric intake iyonke. Nangona kunjalo, ukusetyenziswa kweeprotheyini kuyahluka ngokuxhomekeke kwiinjongo zokwakheka komzimba, ubudala, impilo, kunye nezinye izinto.
Phakathi kokutya okuneprotheyini eninzi iqanda, iinkukhu, intlanzi kunye neelentile.
Indlela yokubala iMacro?
Landela la manyathelo angezantsi.
Misela iimfuno zakho zeekhalori
Ukubala imfuno ye-caloric jikelele, kuyimfuneko ukumisela inkcitho yamandla okuphumla (REE) kunye nenkcitho engaphumli yamandla (NREE).
I-REE ihambelana nenani leekhalori umntu azitshisa ekuphumleni; I-NREE ibonisa iikhalori ezitshiswe ngexesha lomsebenzi kunye nokugaya.
Ukumisela i-REE kunye ne-NREE inika inani elipheleleyo leekhalori ezitshiswe ngosuku, eyaziwa ngokuba yinkcitho yemihla ngemihla yamandla (TDEE). Ungasebenzisa i-equation ye-Mifflin-St Jeor ukumisela iimfuno zekhalori zizonke:
Amadoda: iikhalori / usuku = 10 x Ubunzima (kg) + 6,25 x ubude (cm) - 5 x ubudala + 5
Abasetyhini: iikhalori / imini = 10 x Ubunzima (kg) + 6,25 x ubude (cm) - 5 x ubudala - 161
Emva koko phinda-phinda iziphumo zakho ngenani ngokusekwe kwisindululo sakho esilandelayo:
Sekunjalo: x 1.2 (umthambo olinganiselweyo)
Isebenza kancinci: x 1.375 (umsebenzi olula ngaphantsi kweentsuku ezi-3 ngeveki)
Isebenza ngokuphakathi: x 1.55 (ukwenza umthambo ngokumodareyitha iintsuku ezininzi zeveki)
Iyasebenza kakhulu: x 1.725 (umthambo onzima yonke imihla)
Iyasebenza kakhulu: x 1.9 (Umthambo kabini okanye ngaphezulu onzima ngemini)
Isiphumo sikunika iTDEE, okanye isixa seekhalori ozifunayo ukuzisebenzisa ngosuku. Umzekelo; Ngenxa yokubala kwakho, ufikelele kwinani lama-2000. Ukuba utya ngaphantsi kwe-2000 calories ngosuku, uya kuncipha.
Gqiba malunga nokuhanjiswa kwe-macronutrient efanelekileyo
Emva kokugqiba ukuba zingaphi iikhalori ezidliwayo ngosuku ngalunye, inyathelo elilandelayo kukugqiba ukuba yeyiphi i-macronutrient ratio ikulungele wena. Iingcebiso eziqhelekileyo ze-macronutrient zezi zilandelayo:
Iicarbohydrates: I-45-65% yeekhalori zizonke
Ioyile: I-20-35% yeekhalori zizonke
Iiprotheyini: I-10-35% yeekhalori zizonke
Qaphela ukuba ezi ngcebiso aziyi kuhambelana neemfuno zakho ezithile. Umlinganiselo kufuneka uhlengahlengiswe ngendlela ecwangcisiweyo ukufezekisa iinjongo ezithile.
Ngokomzekelo, umntu ofuna ukufezekisa ukulawula iswekile yegazi kunye nokulahlekelwa ngamafutha amaninzi emzimbeni unokudala isicwangciso esibandakanya i-35% ye-carbohydrates, i-30% ye-fat, kunye ne-35% yeprotheni.
ukutya kwe ketogenic Umdlali unokufuna i-carbohydrate ephezulu, ngelixa umgijimi angadinga amafutha amaninzi kunye ne-carbohydrates encinci.
Njengoko ubona, umlinganiselo we-macronutrient unokwahluka ngokuxhomekeke kukhetho lokutya, iinjongo zokunciphisa umzimba, kunye nezinye izinto.
Ukubeka iliso kwi-macronutrient kunye nekhalori yokutya
Emva kokuba iimfuno zichaziwe ukubala macronutrientweza. Iiapps zefowuni yeyona ndlela ifanelekileyo yokubukela iimakhro.
Zininzi izicelo zoku. Ezi apps zisebenziseka lula kwaye ziyilelwe ngokukodwa ukwenza lula ukulandelela iimacros.
Umzekelo wokubala amaxabiso e-macronutrient
Nanku umzekelo wendlela yokubala i-macronutrients kwi-40-calorie yokutya kunye ne-30% yeecarbohydrates, i-30% yeprotheni, kunye ne-2.000% yamafutha.
iicarbohydrates
Iikhalori ezi-4 ngegram nganye
I-2.000% yeekhalori ze-40 = 800 iikhalori ze-carbohydrate
Iyonke i-90 grams ye-carbohydrates ngosuku = 800/4 = 200 grams
Iiproteni
Iikhalori ezi-4 ngegram nganye
I-2.000% ye-30 calories = i-600 calories yeprotheni ngosuku
Iigram ezipheleleyo zeprotheni ezivunyelwe ngosuku = 600/4 = 150 grams
amafutha
Iikhalori ezi-9 ngegram nganye
I-2.000% ye-30 calories = i-600 calories yeprotheni ngosuku
Inani elipheleleyo lamanqatha avunyelwe ngosuku = 600/9 = 67 grams
Kolu balo, ukutya kwakho okufanelekileyo kwemihla ngemihla kuya kuba ngama-200 eegram zecarbohydrates, i-150 grams yeprotheyini kunye ne-67 grams yamafutha.
Izibonelelo zokubala ze-Macro Nutrient
Ubalo lwemihla ngemihla lwemacronutrientineenzuzo ezahlukeneyo zempilo.
Ukuphucula umgangatho wokutya
ukubala okukhulu, ikuvumela ukuba ugxininise ingqalelo yakho kumgangatho wokutya kunokuba umxholo wekhalori. Umzekelo, isitya se-cereal eneswekile sineecalorie count efanayo kwisitya se-oats esizaliswe ziziqhamo, kodwa ezi zidlo zahluka kakhulu kumxholo wazo we-macronutrient.
Bala imakhroiya kukuvumela ukuba ukhethe ukutya okunempilo, okunesondlo.
Inceda ukunciphisa umzimba
Ubalo lwezondlo zemakroIsebenza kakuhle ekulahlekeni kwesisindo, ngakumbi njengoko ibeka iingcebiso zokutya. Ngokomzekelo, ukubala i-macros kuya kunceda abo bakwiprotheni ephezulu, i-low-carb diet edibene nokulahlekelwa kwesisindo.
Iingozi zokubala kwe-Macro Nutrient
Kubantu abakha izihlunu ubalo lwezondlo ezinkulu, Ilungele ukufezekisa iinjongo zempilo. Ikwaphakamisa ulwazi ngomgangatho kunye nobungakanani bokutya okusetyenzisiweyo. Nangona kunjalo ukubala macronutrient ayifanelanga wonke umntu.
Bala imakhro, kuba igxininisa kakhulu kumgangatho wokutya kunye neekhalori, ingxaki yokutya Abo banembali yayo bafanele bangayi, njengoko inokubenza baqalise kwaye bade bakhokelele ekutyeni ngendlela engafanelekanga.
Amanqaku ekufanele uwafunde
