Umhlahlandlela Wakho Ophelele we-'IIFYM' Noma I-Macro Diet

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Ngenkathi uSamira Mostofi ethuthela eNew York City esuka eLos Angeles, wezwa sengathi indlela adla ngayo isondela kuye. Ngokufinyelela okungapheli ezindaweni zokudlela ezihamba phambili, ukuphila okulinganiselwe akuzange kuzwakale njengenketho. Noma kunjalo, wayazi ukuthi udinga ukuyifaka kabusha. Umlandeli weCrossFit, walandela abangane bakhe abaningi ejimini futhi wazama indlela yokudla ye-paleo-kodwa akathandanga ukuzizwa evinjelwe futhi encishwa okuthile. Kulapho afunda khona ngokubala amamakhro akhe.

Ama-macros, amafushane ngama-macronutrients, amaprotheni, ama-carbohydrate, namafutha, izakhi zomzimba ezinkulu umzimba odinga ukusebenza kahle nangendlela efanele, futhi umqondo wokubala ama-macros akho ngokuqinisekile uqinisekisa ukuthi uthola inani elithile ngalinye ekudleni kwakho kwansuku zonke. Ama-carbohydrate-ushukela, isitashi, nemicu etholakala okusanhlamvu, izithelo, imifino, kanye nemikhiqizo yobisi-inama-calories angu-4 ngegremu ngayinye. Amaphrotheni, enziwe ngamaketanga e-amino acid abalulekile ekuphehleni umzimba, nawo anama-khalori ama-4 ngegremu ngalinye. Okokugcina, amafutha yi-macronutrient ephezulu enekhalori kuma-calories ayi-9 ngegramu ngayinye. Ukubala ama-macro akusizanga nje ukuthi uMostofi ehle ngamakhilogremu angu-16 ezinyangeni ezine, kodwa uthi kumenze wakwazi ukudla abekufuna ngaphandle kokuyeka noma yini ngokuphelele.

Futhi uMostofi akayedwana ekuphishekeleni kwakhe inhlanganisela ephelele yama-macro. Isitayela sokudla (esivame ukufakwa kuma-hashtag ku-Instagram njenge #IIFYM, noma "uma sifanelana nokudla kwakho kwe-macros") siyanda ngokuthandwa. Isisekelo: Ungadla noma yikuphi ukudla okufunayo inqobo nje uma kunebhalansi efanele yama-macros. Lokhu kusho ukukhomba amaphesenti angama-45 kuye kwangama-55 wamakhalori akho ansuku zonke avela kuma-carbohydrate, amaphesenti angama-25 kuye kwangama-35 kusuka kumaprotheni kanti amanye angamafutha anempilo, kuphakamisa uLiz Applegate, Ph.D., umqondisi wezokudla kwezemidlalo e-University of California, eDavis. Uma iphukile, lokho cishe amagremu angu-300 wama-carbohydrate, amagremu angu-130 wamaprotheni, namagremu angu-42 wamafutha kowesifazane okhuthele olandela ukudla okunama-calories angu-2,000/ngosuku #IIFYM.

Njenganoma yikuphi ukudla, kunezinto okufanele uzicabangele ngaphambi kokungena esitimeleni sokubala okukhulu. Ubuhle: Ukulandela ngomkhondo okudingekayo ukwenza lolu hlelo kungakusiza wehlise isisindo, uyeke imikhuba emibi yokudla, futhi ukhulise ukuzuza kwakho ejimini ngokuqinisekisa ukuthi uphehla imisipha yakho ngendlela efanelekile yokudla. Ububi: Konke ukulandelela kungase futhi kukhuthaze ukuziphatha ngokweqile futhi kwenze kube lula ukulahlekelwa umbono wekhwalithi kanye nokunambitha kokudla kwakho (sawubona, ingabe nawe ukujabulela Lokhu?) ngoba ubheke kuphela inani lokondleka. Futhi, ukuthwalwa ocingweni lwakho njalo ungene ekudleni kwakho kungaba yinto encane, yamandla akho kanye neLBH, ibhethri lefoni yakho. "Akuwona wonke umuntu onqunyelwe lolu hlobo lokudla," kusho i-Applegate. "Ngivame ukucabangela ubuntu bomuntu lapho engitshela ukuthi unesithakazelo ekubaleni ama-macros akhe. Kubalulekile ukuqaphela ukuthi ukudla kunguphethiloli, yebo, kodwa futhi kunesici somphakathi, siyakondla."

Uma ukubala ama-macros kuzwakala njengokuthile osafuna ukukuzama, uzodinga amathuluzi ambalwa abalulekile ukuze uqalise. Okokuqala, i-tracker yokudla. Izinhlelo zokusebenza ezifana ne-MyFitnessPal zikwenza kube lula ukukhetha nokulandelela ukudla, ukuhlanganisa wonke amakhalori nemininingwane enkulu oyidingayo ukuze uhlale unolwazi lwegeyimu yakho, ngakho-ke awudingi ukwazi ukuthi yikuphi ukudla okwakha i-carb, iphrotheni, noma amafutha, noma isilinganiso sini salokhu kudla okubandakanya. Uzodinga futhi nesikali sokudla, ngoba njengokunye ukudla, ukulawula izingxenye kubalulekile. Ukubala ama-macros akho kwehlela ku-gram, futhi ngiyaxolisa, kepha ngeke nje ukubone lokho.

Ulungile? Nawa amathiphu amane okuphumelela:

1. Hlanganisa. Ngenkathi ukubala ama-macros akho akusho ukusika noma yini ngaphandle, kunokuthambekela kokudla ukudla okufanayo (njengenkukhu eyosiwe, ilayisi elinsundu, i-oatmeal) kaninginingi. Futhi, awufuni ukweqa ngokuphelele kuma-micronutrients abalulekile, noma amavithamini namaminerali, ngoba umzimba wakho uwadinga ngamanani amancane. Thenga ukudla okunama-antioxidants amaningi (njengamajikijolo) kanye namavithamini namaminerali abalulekile (njengemifino enamaqabunga, imikhiqizo yobisi, nemifino enemibala ekhanyayo) ukuze uqiniseke ukuthi ugcwalisa ekudleni kwakho ngemicronutrients edingwa ngumzimba wakho. Uma usazizwa uvila noma ungekho emdlalweni wakho, thintana nodokotela wakho noma isazi sokudla.

"Kunokuphila okungaphezu kwenkukhu eyosiwe phezu kwerayisi elinsundu. Abantu kudingeka bagcine izinhlobonhlobo ukuze bahlale benempilo futhi bathole amavithamini namaminerali abalulekile. Ngisho noma ishintshanisa emnyama ibe nsundu njalo ngemva kwesikhathi esithile, ukushintshashintsha okulula kungenza umehluko omkhulu. ."

2. Yidla uhlobo olufanele lwama-macronutrients. Akuwona wonke amafutha noma ama-carbohydrate adalwa alinganayo. Into yokugcina oyifunayo ukuthi udle wonke ama-carbohydrates akho njengoshukela owengeziwe (okuyinto i-Applegate ethi akufanele udle ngaphezu kwamagremu angu-50 ngosuku). Uma kukhulunywa ngamafutha, funa izinhlobo ezinempilo, ezingafakwanga saturated njengalezo ezikumafutha omnqumo namantongomane. Ungahlose futhi ukuphakelwa kabili kwezinhlanzi ezinjenge-salmon masonto onke ukuthola ama-omega-3 fatty acids abalulekile futhi wonke ukunambitheka.

3. Ungazifinyezi. Amanye ama-macro-counters aphelelwe ama-ratios, ehlose inani elilinganayo lamaprotheni nama-carbs. Ngenkathi ukudla ama-carbs ambalwa kungakwenza ucabange "ukwehlisa isisindo," empeleni wenza umzimba wakho ungasebenzi kahle. "Udinga ama-carbohydrate ekudleni kwakho, ikakhulukazi uma usebenza kakhulu," kusho u-Applegate. Uma ungadli ama-carbohydrate anele ukuphehla ukusebenza kwakho okunzima kakhulu, umzimba wakho uzoqala ukusebenzisa amaprotheni asemisipheni yakho njengophethiloli, esikhundleni salokho okuhloswe ngakho: ukwakha kabusha nokulungisa imisipha ngemuva komsebenzi. Lapho leyo protein isetshenziswa njengophethiloli, imisipha yakho ingaba buthakathaka, futhi ukukhula nokwakha kabusha (funda: ukuzuza nokubuyiselwa) kuyothikamezeka.

4. Isizinda sokuthinta nesazi sezempilo. Qiniseka ukuthi ukhuluma nodokotela noma isazi sezokudla ngaphambi kokuthi ungene ngaphakathi. Angakusiza ukuthi uzibekele imigomo ehlakaniphile, ephephile, futhi aze akutshele lapho okuhlosiwe kwakho kufanele kube khona, ngokusekelwe kulokho imigomo yakho. Mhlawumbe unethemba lokwehlisa isisindo, uzuze imisipha, noma umane ulondoloze okwenzekayo. Noma ngabe yini leyo Target, isazi singaqiniseka ukuthi uthola uphethiloli owudingayo ngamanani afanele.

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