Okuqukethwe kwe-athikili
Enye yezindlela zakamuva zokuncipha kwesisindo isilinganiso se-macronutrient yisibalo. Ama-macronutrientsizakhi ezidingekayo ngobuningi ukuze ukhule ngendlela evamile kanye nokukhula komzimba - lawa ama-carbohydrate, amafutha namaprotheni.
Ama-Micronutrients izakhi ezidingwa umzimba kuphela ngamanani amancane, njengamavithamini namaminerali.
Ukubala ama-macronutrients Ukudla kufana nokubala ama-calories kodwa kuhluke kancane ngokuthi kunquma ukuthi ama-calories avelaphi.
Ama-calories abaluleke kakhulu kune-macronutrients ekulahlekelweni kwamafutha
Uma kuziwa ekulahlekelweni kwamafutha, ukuthi kungakanani okudlayo kubaluleke ngaphezu kwenani lama-carbohydrate, amafutha namaprotheni ekudleni kwakho.
Ocwaningweni lonyaka owodwa, abacwaningi bakhethe ngokungahleliwe abantu abangama-600 ekudleni okunamafutha aphansi, okune-carb ephansi.
Ezinyangeni ezimbili zokuqala zocwaningo, iqembu lokudla okunamafutha aphansi ladla amagremu angu-20 wamafutha ngosuku, kuyilapho iqembu eliphansi le-carb lidla amagremu angu-20 ama-carbohydrates ngosuku.
Ngemva kwezinyanga ezimbili, abantu kuwo womabili amaqembu baqala ukufaka amafutha noma ama-carbohydrate ekudleni kwabo baze bafinyelele ezingeni eliphansi kakhulu ababengakwazi ukulithenga.
Nakuba kungekho qembu obekumele lidle inani elithile lama-kilojoule, womabili amaqembu anciphisa ukudla kwawo ngokudla isilinganiso samakholori angama-500-600 ngosuku.
Ekupheleni kocwaningo, iqembu lokudla okunamafutha aphansi lilahlekelwe ngu-5,3 kg kanye neqembu eliphansi le-carb engu-6 kg - umehluko wawuyi-3,3 kg ngemva konyaka.
Kolunye ucwaningo, abantu abangaphezu kuka-645 abakhuluphele babelwa ngokungahleliwe ekudleni okungafani namafutha (40% vs. 20%), ama-carbohydrates (32% vs. 65%), namaprotheni (25% vs. 15%).
i-macronutrients Zonke izidlo ziphumelele ngokulinganayo ekukhuthazeni inani elifanayo lokulahlekelwa isisindo phakathi neminyaka emibili, kungakhathaliseki ukuthi
Le miphumela kanye neminye iphakamisa ukuthi noma yikuphi ukudla okubala amakholori kungaholela emalini efanayo yokulahlekelwa isisindo ngokuhamba kwesikhathi.
Ama-calories ewodwa awanele ukunciphisa umzimba
Ikhalori, ikala inani lamandla aqukethwe ekudleni noma esiphuzweni esithile. Kungakhathaliseki ukuthi kuvela kuma-carbohydrate, amafutha noma amaprotheni, ikhalori yokudla iqukethe cishe ama-joule angu-4.2 wamandla.
Ngale ncazelo, wonke ama-calories ayalingana. Kodwa-ke, lo mcabango uyehluleka ukubheka ubunkimbinkimbi be-physiology yomuntu.
ukudla kanye i-macronutrient Ukwakheka kwayo kuthinta indlela olambile ngayo, indlela ozizwa ngayo, izinga lokugayeka kokudla emzimbeni, ukusebenza kobuchopho kanye nokusabela kwamahomoni.
Ngakho-ke nakuba ama-calories angu-100 e-broccoli nama-calories angu-100 e-burrito equkethe inani elifanayo lamandla, athinta umzimba nokukhetha kokudla ngendlela ehluke kakhulu.
Izinkomishi ezine (340 amagremu) ze-broccoli ziqukethe ama-calories angu-100 futhi zinikeza amagremu ayisishiyagalombili efayibha. Ngakolunye uhlangothi, ingxenye nje yekhekhe eliphakathi nendawo inikeza ama-calories angu-100, ikakhulukazi asuka kuma-carbohydrate acolisisiwe namafutha.
Manje ake ucabange ukuthi kunezinkomishi ezine zesidlo sakusihlwa se-broccoli etafuleni. Akukona nje kuphela ukuthi kuthatha isikhathi esiningi nokuzikhandla ukuhlafuna, kodwa okuqukethwe kwe-fiber ephezulu kukwenza uzizwe ugcwele kakhulu kunokudla uhhafu wekhekhe, lapho-ke uzodla enye ingxenye yekhekhe.
Ekugcineni, ikhalori ayiyona nje ikhalori. Kuyadingeka futhi ukugxila kwikhwalithi yokudla okunomsoco ukuze kwandiswe ukusimama kokudla nokulahlekelwa kwamafutha.
Ukubaluleka Kwekhwalithi Yokudla
Ukuze ulahlekelwe isisindo, kufanele udale ukushoda kwekhalori ngokudla ama-calories ambalwa kunalawo owashisa. Ngokwenza lokhu, uphoqa umzimba wakho ukuthi udonse amandla enqolobaneni yawo (amafutha omzimba), kungakhathaliseki ukuthi i-carbohydrate, amafutha kanye namaprotheni akheka kanjani.
Uma usudale ukushoda kwekhalori, kubalulekile ukuthi ucabangele izinhlobo zokudla okudlayo ngoba okunye kulungele ukudla futhi kunomsoco kunezinye.
Khetha ukudla okunomsoco ukuze ulahlekelwe isisindo
Okunye ukudla kunomsoco omningi kodwa ama-kilojoule aphansi. Ukudla okunomsoco ezinye izinhlanganisela ezizuzisayo ezifana ne-fiber, amaprotheni angenalutho, amafutha anempilo, amavithamini, amaminerali, namakhemikhali e-phytochemicals.
Lokhu kuhlanganisa ukudla okunjengobisi, ubhontshisi, okusanhlamvu, okusanhlamvu, izithelo, imifino, inyama engenamafutha nenhlanzi.
Okuningi kwalokhu kudla kucebile nge-fiber futhi kuqukethe iphesenti eliphezulu lamanzi. Amanzi nefayibha kusiza ukukhulisa imizwa yokugcwala ngokunikeza amakhalori ambalwa usuku lonke.
Yidla ukudla okunamaprotheni amaningi
Amaprotheni akhulisa umuzwa wokusutha, asekela ukulahleka kwemisipha futhi anomphumela ophakeme kakhulu we-thermic. Yidla imithombo engenamafutha njengenyama, inhlanzi, izinkukhu, amaqanda nobisi. Ungathola futhi amaprotheni emithonjeni yezitshalo, njengophizi oluhlaza, okusanhlamvu okufana nesoya, neminye imifino.
Nciphisa ukudla okunamafutha amaningi nama-carbohydrate
Nakuba ukudla okunye kusiza ukunciphisa umzimba, okunye kungabangela ukukhuluphala ngendlela ephambene.
Ukudla okuqukethe kokubili amafutha nama-carbohydrate kwenza isikhungo somvuzo sobuchopho sisebenze futhi kwandise isifiso sokudla, okungaholela ekudleni ngokweqile nasekuzuzeni isisindo.
Amadonadi, i-pizza, amakhukhi, ama-crackers, ama-chips amazambane, nokunye ukudla okulula okugayiwe kunalawa mafutha namafutha aluthayo.
Kungakhathaliseki ukuthi ama-carbohydrate noma amafutha awalutheki, kodwa kungaba nzima ukumelana nawo.
Kufanele Ibe I-Macro Nutrient Ratio?
ukudla kwakho ukwakheka kwe-macronutrient Nakuba akuthinti ngokuqondile ukulahlekelwa kwamafutha, kungase kuthinte ikhono lokunamathela ekudleni okunekhalori ephansi.
Lokhu kubalulekile njengoba ucwaningo luye lwabonisa ukuthi isinqumo esikhulu sokulahlekelwa isisindo kungenxa yokudla okunekhalori ephansi.
Ukwandisa amathuba akho okuphumelela ekudleni okunekhalori encishisiwe, khetha okuncamelayo nempilo yakho. isilinganiso se-macronutrientZinqumele.
Isibonelo, abantu abanesifo sikashukela sohlobo 2 bangalawula ushukela wabo wegazi ngokudla okune-carb ephansi kunokudla okune-carb ephezulu.
Ngokuphambene nalokho, abantu abanempilo bathola ukudla okunamafutha amaningi, okune-carb ephansi ukuze bangalambi futhi kulula ukukulandela kunokudla okunamafutha aphansi, okune-carb ephezulu.
Nokho, a i-macronutrient Ukudla okugcizelela ukudla okuphansi (njengamafutha) nokunye (njengamacarbohydrates) akufanelekile kuwo wonke umuntu.
Esikhundleni salokho, ungalandela ukudla ngokudla okunomsoco, okungase futhi kuphumelele ekulahlekelweni kwesisindo. Kwamukeleka njengoba kunqunywe yiNational Academies Institute of Medicine i-macronutrient ububanzi bokusabalalisa (AMDR) bumi kanje:
Ama-45-65% amakhalori avela kuma-carbohydrate
Ama-20-35% amakhalori awo asuka kumafutha
I-10-35% yamakhalori awo avela kumaprotheni
Kunoma yikuphi, khetha ukudla okufanelana kakhulu nendlela yakho yokuphila nezinto ozikhethayo. Unganquma lokhu ngokuzama nangendlela yephutha.
Ungabala kanjani i-Macro Nutrient?
Uma uya ejimini, "bala amakhroKufanele ngabe uzwile leli gama. ulahlekelwe isisindo futhi ukwakha imisipha ethandwa kakhulu yilabo abafuna ukubalwa kwama-macronutrients, esetshenziselwa ukufeza izinhloso ezehlukene zezempilo.
Lapha, ukuthi udla malini ama-macronutrients ahlanganisa amaprotheni, amafutha nama-carbohydrates nokuthi mangaki amakholori owathathayo abalulekile.
Ukubalwa komsoco omkhuluNakuba kuyindlela elula, ingabadida abaqalayo. Kulokhu, ngokubuyekezwa okuningiliziwe "Ungayenza kanjani i-macro calculation?" Ake sichaze isihloko.
Yini ama-macronutrients?
Kunezinhlobo ezintathu zama-macronutrients.
ama-carbohydrate
ama-carbohydrate Lezi zihlanganisa ushukela, isitashi, ne-fiber. Amakhalori ahlinzeka ngamakhalori angu-4 ngegremu ngalinye futhi akha ingxenye enkulu kakhulu yekhalori yabantu edlayo.
Izinhlangano ezinkulu zezempilo zincoma ukudla ama-45-65% amakhalori nsuku zonke kuma-carbohydrate. ama-carbohydrate alula, imifino enesitashiItholakala ekudleni okufana nemifino, imikhiqizo yobisi, nezithelo.
amafutha
Amafutha ahlinzeka ngamakholori angu-9 ngegremu ngayinye, i-caloric kakhulu phakathi kwama-macronutrients. Umzimba udinga amafutha ukuze uthole amandla nemisebenzi ebalulekile njengokukhiqizwa kwamahomoni, ukumuncwa kwezakhi, kanye nezinga lokushisa lomzimba.
Izincomo ezijwayelekile zama-macronutrient kumafutha zihambelana no-20-35% wengqikithi yamakholori. amafutha; ibhotela, ukwatapheya, amantongomane, inyama kanye izinhlanzi ezinamafutha ezitholakala ekudleni okufana
Amaprotheni
njengama-carbohydrate, amaprotheni Iphinde inikeze ama-calories angu-4 ngegremu ngayinye. Amaprotheni abalulekile ezinqubweni ezinjengokubonakaliswa kwamaseli, umsebenzi wokuzivikela komzimba, nokudala izicubu, amahomoni nama-enzyme.
Kunconywa ukuthi amaprotheni enze u-10-35% wengqikithi yokudla kwe-caloric. Kodwa-ke, ukusetshenziswa kwamaprotheni kuyehluka kuye ngemigomo yokwakheka komzimba, ubudala, impilo, nezinye izici.
Phakathi kokudla okunamaprotheni amaningi iqanda, izinkukhu, inhlanzi kanye nodali.
Ungabala kanjani i-Macro?
Landela lezi zinyathelo ezingezansi.
Nquma izidingo zakho zekhalori
Ukuze ubale isidingo sekhalori esiphelele, kuyadingeka ukunquma izindleko zamandla okuphumula (REE) kanye nezindleko zamandla ezingaphumuli (NREE).
I-REE ihambisana nenani lama-kilojoule umuntu awashisa lapho ephumule; I-NREE ibonisa amakhalori ashiswe phakathi nomsebenzi nokugaya.
Ukunquma i-REE ne-NREE kunikeza inani eliphelele lamakholori ashiswe ngosuku, okwaziwa nangokuthi isamba sezindleko zamandla zansuku zonke (TDEE). Ungasebenzisa i-equation ye-Mifflin-St Jeor ukuze unqume zonke izidingo zekhalori:
Amadoda: amakhalori / usuku = 10 x Isisindo (kg) + 6,25 x ubude (cm) - 5 x ubudala + 5
Abesifazane: amakhalori / usuku = 10 x Isisindo (kg) + 6,25 x ubude (cm) – 5 x ubudala – 161
Bese uphindaphinda umphumela wakho ngenombolo ngokusekelwe ekunyakazeni kwakho okulandelayo:
Noma kunjalo: x 1.2 (ukuzivocavoca okulinganiselwe)
Isebenza kancane: x 1.375 (ukuzivocavoca okulula ngaphansi kwezinsuku ezi-3 ngesonto)
Isebenza ngokumaphakathi: x 1.55 (ukuzivocavoca okulingene izinsuku eziningi zeviki)
Isebenza kakhulu: x 1.725 (ukuzikhandla nsuku zonke)
Okusebenzayo okwengeziwe: x 1.9 (Ukujima okukhandla okubili noma ngaphezulu ngosuku)
Umphumela ukunika i-TDEE, noma inani lamakholori okudingeka uwadle ngosuku. Ngokwesibonelo; Njengomphumela wokubala kwakho, usufinyelele inombolo engu-2000. Uma udla ngaphansi kwama-calories angu-2000 ngosuku, uzolahlekelwa isisindo.
Nquma ngokusatshalaliswa kwama-macronutrient okulungile
Ngemva kokunquma ukuthi mangaki amakholori okufanele uwadle usuku ngalunye, isinyathelo esilandelayo ukunquma ukuthi iyiphi isilinganiso se-macronutrient esilungele wena. Izincomo ezijwayelekile zama-macronutrient zimi kanje:
Ama-carbohydrate: 45-65% kilojoule ephelele
Amafutha: 20-35% kilojoule ephelele
Amaprotheni: 10-35% kilojoule ephelele
Qaphela ukuthi lezi zincomo ngeke zilingane nezidingo zakho ezithile. Isilinganiso kufanele silungiswe ngendlela ehleliwe ukuze kuzuzwe imigomo ethile.
Isibonelo, umuntu ofuna ukuzuza ukulawula okungcono kukashukela egazini futhi alahlekelwe amafutha amaningi emzimbeni angakha uhlelo oluhlanganisa ama-carbohydrates angu-35%, amafutha angu-30%, namaprotheni angu-35%.
Ukudla kwe-ketogenic Umsubathi angase adinge ukudla okuphezulu kwama-carbohydrate, kuyilapho umsubathi angase adinge amafutha amaningi nama-carbohydrate ambalwa.
Njengoba ubona, izilinganiso ze-macronutrient zingahlukahluka kuye ngokuthi izintandokazi zokudla, imigomo yokulahlekelwa isisindo, nezinye izici.
Gada ama-macronutrient nama-calories
Ngemva kokuba izidingo zinqunywa ukubala kwe-macronutrientweza. Izinhlelo zokusebenza zefoni ziyindlela elula kakhulu yokubuka amamakhro.
Ziningi izicelo zalokhu. Lezi zinhlelo zokusebenza zisebenziseka kalula futhi ziklanyelwe ukwenza lula ukulandelela amamakhro.
Isibonelo sokubala amanani we-macronutrient
Nasi isibonelo sendlela yokubala ama-macronutrients ngokudla okungamakhalori angama-40 ngama-carbohydrate angama-30%, amaprotheni angama-30%, namafutha angama-2.000%.
ama-carbohydrate
4 kilojoule ngegremu
Amaphesenti angu-2.000 amakhalori angu-40 = 800 amakhalori ama-carbohydrate
Isamba samagremu angama-90 wamacarbohydrates ngosuku = 800/4 = 200 amagremu
Amaprotheni
4 kilojoule ngegremu
Amaphesenti angu-2.000 ama-calories angu-30 = ama-calories angu-600 amaprotheni ngosuku
Isamba samagremu amaprotheni avunyelwe ngosuku = 600/4 = 150 amagremu
amafutha
9 kilojoule ngegremu
Amaphesenti angu-2.000 ama-calories angu-30 = ama-calories angu-600 amaprotheni ngosuku
Isamba senani lamafutha avunyelwe ngosuku = 600/9 = 67 amagremu
Kulesi sibalo, ukudla kwakho okuhle kwansuku zonke kungaba amagremu angu-200 ama-carbohydrate, amagremu angu-150 amaprotheni namagremu angu-67 amafutha.
Izinzuzo zokubala kwe-Macro Nutrient
Isibalo sansuku zonke se-macronutrientinezinzuzo ezehlukene zezempilo.
Ithuthukisa ikhwalithi yokudla
ukubala okukhulu, ikuvumela ukuthi ugxilise ukunaka kwakho kukhwalithi yokudla kunokuqukethwe kwekhalori. Isibonelo, isitsha sokusanhlamvu okushukela sinenani elifanayo lekhalori endishini ye-oats egcwele izithelo, kodwa lokhu kudla kuyahluka kakhulu ngokuqukethwe kwakho kwe-macronutrient.
Bala imakhrokuzokuvumela ukuthi ukhethe ukudla okunempilo, ukudla okunomsoco.
Isiza ukunciphisa umzimba
Ukubalwa komsoco omkhuluIsebenza ngempumelelo ekulahlekeni kwesisindo, ikakhulukazi njengoba ibeka izincomo zokudla. Isibonelo, ukubala ama-macros kuzosiza labo abadla amaprotheni amaningi, ukudla okune-carb ephansi okuhlobene nokulahlekelwa isisindo.
Ubungozi bokubala kwe-Macro Nutrient
Kubantu abakha imisipha ukubalwa kwama-macronutrients, Ilungele ukufeza imigomo yezempilo. Iphinde iqwashise ngekhwalithi kanye nenani lokudla okudliwayo. Nokho ukubala kwe-macronutrient ayifanele wonke umuntu.
Bala imakhro, ngoba igcizelela kakhulu izinga lokudla nama-calories, ukuphazamiseka kokudla Abanomlando wawo kufanele bangahambi, ngoba kungabavusa futhi kuholele nasekudleni ngendlela engafanele.
Imibhalo Okufanele Uyifunde
