Ukudla Okugcina Kushintsha Indlela Esibheka Ngayo Amakhalori

-Delile

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Ngasekuqaleni konyaka, sibuze umbuzo ovule umhlaba omusha wokudla okunempilo: ayini ama-macros? Sifunde ngomqondo wokubala ama-macronutrients-protein, carbohydrate, namafutha-ekudleni kwakho. Kuya ngokuthi izinjongo zakho zokudla zingaba yini, ungabala ama-macros ukuze wehlise isisindo, ubale ama-macros ukuze uphakamise futhi wakhe imisipha, futhi ubale ama-macro ukuze uthuthukise imetabolism yakho.

Ngakho-ke siyazi ukuthi yini ama-macros, siyazi ukuthi angakusiza ukuthi wehlise isisindo noma uncike ... kepha yini ukudla okunomsoco, ncamashi? Iqiniso liwukuthi, ayikho irubrikhi ye-macro-diet-fits-all; ngoba wonke umzimba womuntu uhlukile, ukudla komuntu ngamunye kuhlukile. Isisekelo siyafana, noma kunjalo: unquma ukudla kwakho okuphelele kwekhalori ngokuya ngohlobo lomzimba wakho nohlelo lokuzivocavoca bese unquma ukuthi iyini inhloso yakho, noma ngabe ukunciphisa umzimba, ukuzuza kwemisipha, njll.

Uma usuthole isethi yakho yokudla kwekhalori, uthola ukuthi iyiphi ingxenye yalawo makhalori azophuma kuma-protein, ama-carbohydrate, namafutha. Ukuze umzimba ukhulise futhi unike amandla imisipha, uzofuna ukushintsha ubukhulu bokudla kwakho kube amaprotheni angama-40%, amaphesenti ama-carbohydrate angama-35, namafutha angama-25%. Ukulahleka kwamafutha, ubukhulu ngamaphesenti angama-45 amaprotheni, amaphesenti ama-carbohydrate angama-35, namaphesenti angama-20 amafutha. Kuzwakala kudida? Kukhona izinhlelo zokusebenza zalokhu-futhi sizofika kulokho.

Noma ngabe yiluphi uhlelo olukhethayo, udala ukudla okusebenza kahle kakhudlwana komzimba wakho kanye nohlelo oluzinzile ongakwazi ukuligcina impilo yakho yonke. Nanku umqondo wokuthi ukudla okunomsoco omkhulu kungaba yini kuwe:

Awekho amaqembu okudla aqedwa

Ukudla okune-macro empeleni kuphambene nokudla kokuqedwa; awusiki lutho nhlobo. Umqondo wukuthi uvele usabalalise kabusha isilinganiso sakho salokho okudlayo ukuze kulingane nezidingo zakho zokudla. Ubisi, i-gluten, ushukela: bonke bayamukeleka, kepha kukhona okubanjwayo, ngoba kufanele ukulinganise konke.

Kuwukudla okuguquguqukayo

Wake walizwa igama elithi "ukudla okuguquguqukayo" phambilini? Kuthiwani nge-IIFYM? Womabili la magama achaza indlela eguquguqukayo, elinganiselayo ekudleni, futhi womabili awela ngaphansi "kokudla okuningana."

Ngenkathi kugcizelelwa ekudleni okunempilo ukuhlangabezana namaprotheni akho adinga kakhulu (inkukhu, inhlanzi, inyama yenkomo engenamafutha), amafutha anomsoco (njengama-avokhado, amaqanda, nama-nut butter), nama-carbohydrate anenhliziyo (ama-veggies ane-fibrous, okusanhlamvu okuphelele njenge-quinoa , njll.)-usavunyelwe ngokuphelele ukuba nocezu lwe-pizza noma inqwaba yamakhekhe. Uyikhipha nje nokudla okusele kosuku lwakho. Ngakho-ke cha, awukwazi ukuyidla yonke i-pizza usuku lonke, kepha nakanjani akudingeki uzincishe. Lokhu kudla kumayelana nokulinganisela.

Kwenzelwe umuntu ngokwedlulele

Izinombolo zawo wonke umuntu zizohluka. Akuwona wonke umuntu odla ukudla ukuze anciphise isisindo, njengoba nje kungewona wonke umuntu odinga ama-calories angu-2,200 ukuze agcine isisindo sakhe, njengokuthi hhayi wonke umuntu usebenza izinsuku eziyisithupha isonto ngalinye. Sonke sinokwakheka komzimba okwehlukile, okusho ukuthi izinombolo zethu zizohluka kuye ngomuntu nomuntu. Ukhiye lapha kuzoba amaphesenti owakhethayo ngokusekelwe ezinhlosweni zakho zezempilo. Ukushintsha ubukhulu bakho kusho ukuthi uzobe ugxile kuma-protein, amafutha, ne-carbohydrate enempilo, kunoma ikuphi ukusatshalaliswa okulungiselelwe izidingo zakho zomuntu siqu.

Ngenkathi i-80/20 ilandela iphethini efanayo yokuguquguquka nokungaqedi, ukudla okune-macro kuwukudla okulinganiselwe. Usabala, kodwa ubala izinto ezinjengokuthi "ngithole amaprotheni angakanani namuhla, bekwanele?" noma "ngihlangane nenombolo yami yamafutha enempilo namuhla?"

Le datha elinganisekayo ivumela labo abaqondiswe kuzinombolo ukuthi babe nokwakheka okwengeziwe. Nakuba ukubala kungase kube nzima ekuqaleni, kunezinhlelo zokusebenza ezifana ne-MyFitnessPal, My Macros+, kanye ne-Lose It! lokho kungakusiza uqalise. Ngemuva kwesikhashana, kuzozwakala njengemvelo yesibili.

Kuyinto enhle

Enye yezinto esizithanda kakhulu ngalokhu kudla yindlela yayo enhle yokudla. Awekho amaqembu okudla aqedwa, awekho amaqembu okudla ahlanjalazwa, futhi akudingeki ukuthi ube "nokudla kokukopela." Lokhu kusiza ukukhuthaza ubudlelwano obunempilo nokudla kanye nendlela engenacala yokunciphisa umzimba. Usukulungele?

Lo mbhalo uqale ukuvela kuPopsugar Fitness.

Okuningi okuvela kuPopsugar Fitness:

Zitike Nganoma Iyiphi Yalawa Maresiphi Anempilo E-Macro Dessert Okwehlisa Isisindo

Zama Lokhu Uhlelo Lokudla KweMacro

Okufanele Ukudla Uma Ufuna Ukwehlisa Isisindo

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