Ungabala kanjani ama-Macros akho njenge-Pro

-Delile

• Ayini Amamakhro?
• Ungayibala kanjani iMacros
• Ungayilandelela kanjani iMacros
• Izinzuzo Ezingaba khona Zokulandelela Ama-Macros
• I-Downsides yokubala ama-Macros akho
• Ngakho-ke, Ingabe Kufanele Ubale Ama-Macros Wakho?
• Buyekeza kwe-

Iminyaka yama-2020 ingase futhi ibhekwe njengenkathi yegolide yokulandela umkhondo wezempilo. Ifoni yakho ingakutshela ukuthi mangaki amahora owachithe ugqolozele esikrinini sayo isonto lonke. Iwashi lakho lingangena kuzinyathelo ezingaki ozithathile naphansi owakhuphuke usuku lonke. Futhi ngemuva kokulanda uhlelo lokusebenza noma ezimbili, ungaqala nokulinganisa amagremu ama-carbohydrate, amafutha, namaprotheni (ama-macronutrients) owadlayo nsuku zonke.

Kodwa wena ngempela udinga ukulandelela ukudla kwakho kwalezi zakhi? Lapha, izazi zokudla ezibhalisiwe zidiliza indlela yokubala ama-macros ngokuya ngempilo nezinhloso zakho, kanye nobuhle nobubi bokuwasebenzisa ukuqondisa ukukhetha kwakho kokudla. I-Spoiler: Akuwona umqondo omuhle kuwo wonke umuntu.

Ayini Amamakhro?

Ama-macronutrients, noma "ama-macros" ngamafuphi, yizakhamzimba ezisetshenziswa ngumzimba wakho ukwenza imisebenzi yansuku zonke nemisebenzi, kusho uJennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., umnikazi weMcDaniel Nutrition Therapy. Ama-macros amathathu abalulekile ama-carbohydrate, amafutha, namaprotheni, futhi ngalinye lidlala indima ehlukile emzimbeni wakho. “Konke okwenziwa ngumzimba, kusukela ekuzivocavoca kuze kuye ekuphefumuleni, kudinga ama-carbohydrate,” kusho uMcDaniel. "Amafutha akha amangqamuzana omzimba, asiza ukumunca amavithamini, adlale indima empilweni yenhliziyo, futhi asisize sizizwe sigcwele isikhathi eside, kuyilapho amaprotheni esiza ukugcina impilo yemisipha namathambo, isiza ukulawula isifo sikashukela, nokulungisa amaseli" - futhi lawo ambalwa nje yezinzuzo eziningi ezingaba khona zokudla inani elifanele lamaprotheni, amafutha, kanye ne-carbs. (Okuhlobene: Ngabe Amafutha agcweleyo empeleni ayimfihlo yokuphila okude?)

Asikho isincomo esisodwa sokusetha ngamatshe senani lama-macronutrients okufanele uhlose ukuwathola nsuku zonke - futhi, ubulili bakho, ubude, isisindo, izinga lomsebenzi, nezinhloso zakho konke kuthonya izidingo zakho, kusho uMcDaniel. Ngokuvamile, kwabesifazane, uMnyango Wezolimo wase-United States utusa ukuba amaphesenti angu-45 kuya kwangu-65 ama-kilojoule athathwe kuma-carbohydrate, amaphesenti angu-20 kuya kwangu-35 ama-kilojoule avela emafutheni, futhi amaphesenti ayishumi kuya kwangu-35 ama-kilojoule avela kumaprotheni, kusho uMcDaniel.

Le mihlahlandlela evulekile ingakusiza ukuthi unqume ukuthi kungakanani isikhala kupuleti lakho ozonikezela ku-macronutrient ngayinye. Kepha abanye abantu - njengalabo abazama ukushaya inhloso yezempilo noma yokusebenza noma abantu abanezimo ezithile zezokwelapha - bangafuna ukubala inani eliqondile lama-macronutrients abawadingayo futhi banake kakhulu ukusetshenziswa kwabo (ngaphezulu ngezizathu zokuthi kungani) .

Ungayibala kanjani iMacros

Ukuthola ukuthi ingakanani i-macronutrient ngayinye oyidingayo nsuku zonke, kufanele uqale uthole ukuthi mangaki amakhalori owashisayo, kusho uMcDaniel. (I-USDA inikezela ngesibali sokubala esiku-inthanethi esikunikeza ukulinganisela kwesidingo sakho sansuku zonke sekhalori sokugcina isisindo somzimba. Khumbula nje ukuthi izidingo zakho ziyashintsha ngokuya ngezinga lomsebenzi wakho.) Uzodinga futhi ukwazi ukuthi mangaki ama-calories asohlwini lwegrama i-macronutrient ngayinye: 1 igremu lama-carbohydrate linama-khalori ama-4; 1 igramu lamafutha linama-calories ayi-9, kanti i-1 gram yamaprotheni inama-calories angu-4, uyachaza. Ukusuka lapho, uzodinga ukuphuma incwajana bese ulandela amafomula amabili ayisisekelo:

1. Amakhalori Wansuku zonke Ngokumakhro: amakhalori aphelele ngosuku x amaphesenti ama-calories azoqhamuka kwimakronutrient ethile ngosuku
2. AmaGramu ansuku ngeMacro ngayinye: ama-calories we-macronutrient ngosuku ÷ ama-calories ngegramu ngayinye ye-macronutrient

Isibonelo, umuntu oshisa ama-calories ayi-2 000 ngosuku angabala ama-macro awo kanjena:

Ama-carbohydrate

• Ama-calories angu-2000 aphelele x .50 wama-calories avela kuma-carbohydrate = ama-calories ayi-1000 avela kuma-carbohydrate
• Amakhalori ayi-1000 asuka kumakhabhohayidrethi ÷4 amakhalori ngegremu elingu-1 lamacarbohydrate = 250 amagremu ama-carbohydrate ngosuku

Amafutha

• Ama-calories angu-2000 aphelele x .30 wama-calories avela emafutheni = ama-calories ayi-600 emafutheni
• Amakhalori angama-600 asuka emafutheni ÷ amakhalori ayi-9 ngegremu elilodwa lamafutha = 67 amagremu amafutha ngosuku

Amaprotheni

• 2000 amakhalori esewonke x .20 wamakholori asuka kuphrotheni = amakhalori angama-400 asuka kuphrotheni
• Amakhalori angama-400 avela kuphrotheni ÷ amakhalori ama-4 ngegremu elilodwa lephrotheni = 100 amagremu amaprotheni ngosuku

Futhi, amagremu ama-carbohydrate, amaprotheni, namafutha abhalwe lapha yizincomo nje ezijwayelekile, futhi izidingo zomuntu ngamunye zekhalori nezama-macronutrient zizohluka, kusho uMcDaniel. Isibonelo, umuntu ogijima njalo ekuseni uzodinga ukufuthelwa ngamacarbohydrate amaningi kunomuntu othanda ukuzipholela esofeni izinsuku eziningi, uyachaza. (Okuhlobene: Okudingeka Uqonde Ngokuzivocavoca NeCalorie-Burn)

Ingasaphathwa, ukusatshalaliswa kwe-macronutrient kuzoshintsha ngokusekelwe ezinhlosweni zakho zezempilo noma zokusebenza, kusho u-Molly Kimball, R.D., C.S.S.D., isazi sokudla esizinze eNew Orleans e-Ochsner Fitness Center kanye nomsingathi we-podcast. I-FUELED Wellness + Nutrition. Uma ubheke ukunciphisa amafutha omzimba (futhi uzibuza ukuthi ungawabala kanjani ama-macros ukuze unciphise umzimba), isibonelo, ungase ushayele emuva inombolo yama-carbohydrate owadlayo ukuze uzuze ukushoda kwekhalori, gcina ukusetshenziswa kwakho kwamaprotheni kufana ukuze uwagcine futhi wakhe. isisindo somzimba esinciphile, futhi unamathele ngokudla okunomsoco okulinganiselayo, kusho uKimball. Ngakolunye uhlangothi, ungase ukhulise ukudla kwakho kwe-carb namafutha uma ufuna ukukhuluphala, uyachaza. Futhi uma unethemba lokwakha izicubu zomzimba, cishe uzodinga ukudla ama-calories engeziwe asuka kuma-carbs namaprotheni, kwengeza uMcDaniel.

Lokhu kwehlukahluka kungani kubaluleke kangaka ukuhlangana nesazi sokudla esidliwayo uma ufuna ukwazi ukuthi ungabala kanjani ama-macros ngokufanele futhi hlangabezana nemigomo yakho yezempilo nokufaneleka, kusho uKimball. Phela, izinhloso zakho ezinkulu zizuzisa kuphela uma amafomula asetshenziswayo ukuwanquma ecabangela umzimba wakho oyingqayizivele nendlela yokuphila, uyachaza. "Ingabe enzelwe wena ngokwezifiso ukuze afanele izidingo zakho, noma bekuyifomula yokusika amakhukhi?" Uyanezela. "Dweba isikhathi nemadlana ukuze uhlangane nongoti wezokudla bese wabelana ngezinhloso zakho, ukuthi ukuphi ohambweni lwakho, bese ubenza basebenzisane nawe ukuhlanganisa okuthile okwenzelwe wena nokwenzelwe wena. Bese ingakufundisa nokuthi lezi zinombolo zibukeka kanjani ngokudla."

Ungayilandelela kanjani iMacros

Uma usubeke imigomo futhi wazi ukuthi ungabala kanjani ama-macros, cabanga ukulanda uhlelo lokusebenza, olufana neFitbit neMyFitnessPal, ukulandelela ukudla kwakho, kuphakamisa uMcDaniel. Lapho, uzokwazi ukungena ekudleni kwakho bese ubona amaphrofayli wabo wokudla okunempilo. Vele uqiniseke ukuthi ubheka "ukudla okuqinisekisiwe," njengoba noma ubani angakwazi ukwengeza ukudla kulezo zinhlelo zokusebenza futhi anikeze ulwazi olungalungile lokudla okunempilo, okungase kukuvimbele ekufinyeleleni imigomo yakho enkulu, usho kanje.

Uma ungafuni ukusebenzisa uhlelo lokusebenza, buyela emuva kuzisekelo bese ubheka ilebula lamaqiniso wokudla kwakho, okuzokutshela ukuthi i-macronutrient ngayinye isebenza kangakanani, kusho uMcDaniel. (Lo mhlahlandlela uzokufundisa ukuthi ungayifunda kanjani kahle ilebuli yokudla uma ungazi.)

Akunandaba ukuthi iyiphi indlela okhetha ukuyilandela nokubala ama-macros akho, noma kunjalo, yazi ukuthi "kunembile njengokuhlola kwakho ukuthi unamalini," kusho uKimball. "Uma ufaka uhhafu wenkomishi yelayisi elinsundu, ingabe ngempela uyinkomishi yenyanga? Futhi ingabe ugcwalisa into efanelekile kuhlelo lokusebenza - ingabe lokho kuyafana nokudla kwakho?" Ukuthatha isikhathi sokufaka ukudla okulungile kanye nosayizi wengxenye kuyisihluthulelo sokushaya imigomo ye-macronutrient wena nochwepheshe bakho bokudla okunezinqumo. (Okuhlobene: Umhlahlandlela Wakho Ophelele ku-'I-IIFYM 'Noma Ukudla Kwe-Macro)

Izinzuzo Ezingaba khona Zokulandelela Ama-Macros

Ukulandelela ama-macros akho akusona isidingo kuwo wonke umuntu, kepha amaqembu athile angazuza ngokwenza njalo, kusho uMcDaniel. Kungakhathalekile ukuthi yisiphi isizathu, "ukubala ama-macros akho kukuvumela ukuthi wazi ukuthi yini okufanele uyidubule - ukuthi uhloseni," kuchaza uKimball. "Kunemiyalezo nezindlela eziningi kakhulu laphaya futhi nokwazi ukuthi lezo zinombolo ziyini kunganikeza umuntu okuthile okufanele akuhlose."

Abantu abanezimo ezithile zezempilo, ezifana nesifo sikashukela sohlobo I, bangabhekisela ekudleni kwabo okukhulu ukuze baqinisekise ukuthi bafanisa amagremu ama-carbohydrate abawadla ngesikhathi sokudla nomthamo we-insulin, kuchaza uMcDaniel. Ngokufanayo, labo abanesifo esingapheliyo sezinso kuzodingeka ukuthi banciphise ukusetshenziswa kwabo kwamaprotheni ukuphatha kangcono isimo sabo, futhi ukulandelela ama-macros abo kungabasiza ukuthi baqiniseke ukuthi abadluli ekudleni kwabo okunconyiwe, kungeza uKimball.

Umuntu olandela ukudla kwe-keto - okubandakanya ukuthola amaphesenti angama-75 ama-calories akho emafutheni, ngamaphesenti angama-20 avela kumaprotheni, namaphesenti ama-5 asuka kuma-carbohydrate - angase futhi afune ukulandelela ama-macros abo, ikakhulukazi ukudla kwabo okune-carb namafutha, ukuze umzimba wabo uhlale ku-ketosis. (lapho umzimba usebenzisa i-glucose engagciniwe njengamafutha), kusho uMcDaniel.

Labo abafuna ukwehlisa isisindo, bathole isisindo somzimba, noma bashaye inhloso yokusebenza bangakhetha ukubala nokugcina amathebhu kuma-macros abo, kusho uKimball. Isibonelo, ukuqeqeshwa kwabasubathi abakhuthazelela umjaho we-Ironman kungahlomula ngokulandela indlela abadla ngayo i-carb, okuzobasiza ukuthi baqinisekise ukuthi banikela ngemizimba yabo ngokwanele ngomthombo wamandla edinga ukuwasebenzisa ezingeni elinamandla kangako, kwengeza uMcDaniel.

I-Downsides yokubala ama-Macros akho

Isixwayiso ngokubala ama-macros akho ukuqondisa ukukhetha kwakho kokudla: "Ukuthi udla u-'x inani 'lamagremu ama-macros [akusho ukuthi yikhwalithi," kusho uMcDaniel. "Uma umuntu egxila kuphela ekusatshalalisweni kokudla abakudlayo, usengadla ukudla okugcwele ukudla okucutshunguliwe bese ehlangabezana nezinhloso ezinkulu." Impela, ukuncisha imigoqo yamaprotheni kanye ne-carb ephansi, ukhilimu onamafutha amaningi kungakusiza ukuthi uthinte ukudla kwakho okunconyiwe kwe-macronutrient, kepha lokho kudla kungahle kungatholi i-fiber nemicronutrients ebalulekile.

Ngaphezu kwalokho, ukunamathela kokuhlosiwe kwakho okukhulu kudinga amandla amancane engqondo, futhi lokhu kukhathazeka ngezinombolo kungahlakulela ubudlelwane obungenampilo nokudla kwabanye abantu, kusho uMcDaniel. "Ngiyasho ukuthi sesivele sanele emapuletini ethu ukwengeza ukubalwa okukhulu kuwo!" uthi. "Sithanda ukuthi amaklayenti athembele kakhulu ezinkomba zangaphakathi, njengokulamba, ukusutha, nokwaneliseka ngokomzwelo ekudleni, uma kuqhathaniswa nezilawuli zangaphandle ezifana nokubala amagremu ama-carbs noma amafutha." (I-BTW, leso yisisekelo sokudla okunembile.)

Ukunanela lokho, uKimball ungeza ukuthi "[ukubala ama-macros akho] kudinga ukugxila nokuzimisela okukhulu, futhi ngaphandle kokuthi kuyinto oyidingayo ngempela okudingeka ukwenze, ngikhuthaza abantu ukuthi bagcwalise isikhala sabo sobuchopho, isikhathi namandla abo ngokunye okuthile. "

Ngakho-ke, Ingabe Kufanele Ubale Ama-Macros Wakho?

Uma kucatshangelwa konke ukuzibophezela namandla adingekayo ukuze unamathele ku-carbohydrate, amafutha, namaprotheni okuhlosiwe - kanye namandla omkhuba okwenza umonakalo omkhulu kunokuhle - bobabili uMcDaniel kanye noKimball batusa abantu kuphela abazozuza ngempela ekulandeleleni ama-macros abo. "Awudingi ukubalwa kwe-macro ukuze udle kahle," kusho uMcDaniel. "Ukugxila kwikhwalithi yokudla kwakho, okuyinhlanganisela yokudla kukusiza ukuba uzizwe ukwaneliseka ngokomoya nangokomzimba, kubala amagremu." (Ungahle uthande ukucabanga ngokuyeka ukubala amakhalori futhi.)

Futhi uma wena yenza khetha ukubala ama-macros akho ngemuva kokuhlangana nodokotela wezokudla obhalisiwe, ungavumeli lezo zinombolo zibe ubunikazi bakho, kusho uKimball.

"Gxila kuma-macro akho kuze kukusize ukuthi wakhe isigqi sokudla namaphethini wokudla okulungele wena," kuchaza yena. "Kodwa ngaphezu kwalokho, qaphela ngempela futhi ukhumbule ukuthi ungakwenzi kube yinto edabukisayo ekhipha isikhala sobuchopho esibaluleke kakhulu ongasisebenzisa kwezinye izinto eziningi ezinhle empilweni yakho."

Buyekeza kwe-