John Myers
Macronutrients akakosha kune hutano, hunoshanda zvakanaka chipenyu. Tsvaga pano chii chiri kuseri kwetemu uye ndeipi macronutrient kugovera yakakunakira iwe.
Ko macronutrients inotsanangurwa sei?
Musayenzi yezvokudya, macronutrients (kana macros) anotsanangurwa sechikafu chakakosha chinoshandiswa nemuviri kugadzira simba. Iwo anoonekwa seakakosha ekuvaka ekudya uye anofanirwa kugara achibatanidzwa mukudya, kunyangwe iwe uchida kuwana huremu hune hutano, chengetedza uremu hwako, kana kuonda. Izvi zvinovaka muviri mapuroteni, mafuta, uye makabhohaidhiretsi.
Kungave kugaya, kupatsanurwa kwesero, kana kufema: chimwe nechimwe chezvitatu zvinovaka muviri zvinozadzisa mabasa akasiyana. Pamwe chete vanoumba hwaro hweese metabolic maitiro mumuviri.
Zvinokosha: Mapuroteni nemafuta anotariswa zvakasiyana nekuti anoonekwa akakosha macros. Izvi zvinoreva kuti muviri wako haugone kuburitsa izvi zvinovaka muviri pachazvo uye unofanirwa kuzviwana muchimiro chekudya.
Carbohydrates, kune rumwe rutivi, inogona kugadzirwa nemuviri pachawo painodiwa nekushandura mafuta kana mapuroteni.
The normal macronutrient distribution
Izvo zvinokurudzirwa chikamu chemafuta, mapuroteni, uye makhahydrates muzvokudya zvako zvezuva nezuva zvinozivikanwa semacronutrient kugovera - uye izvi zvinogona kusiyana. Zvinoenderana nekuti iwe unoda kuchengetedza uremu hwako, kuderedza uremu, kana kuvaka tsandanyama.
Kazhinji, nhungamiro yakajairika yekudya kwakadzikama kwakagadzirirwa kuchengetedza uremu hwako kugoverwa kwe50 kusvika 60 muzana yemacarbohydrates, 15 kusvika 25 muzana mapuroteni, uye 20 kusvika 30 muzana mafuta.
Chii chinoumba kudya kwakakwana?
Kudya kwakadzikama kana kudya kwakakwana kwekudya kunofanira kunge kwakasiyana-siyana sezvinobvira. Iwe haufanirwe kuita pasina chero chinhu, asi iwe uchigona kudya kuguta kwako nezvimwe zvekudya, iwe unofanirwa kungonakidzwa nezvimwe mune zvishoma. Semuenzaniso, zvinokurudzirwa kuisa zvigadzirwa zvezviyo zvakawanda zvefiber-rich sezvinobvira, marudzi akasiyana-siyana emiriwo nemichero, uye nguva dzose yemukaka usina mafuta kana zvigadzirwa zvemukaka pane menyu. Unofanira kudya hove kamwe kana kaviri pavhiki. Idya nyama, masoseji, uye mazai chete zvine mwero. Frugity yakakoshawo nemafuta, shuga, uye munyu. Mukuwedzera, kukwana kwakakwana kwemvura - zvakanaka nemvura uye tii isina kusvibiswa - inokosha pakudya kwakakwana. Iwe unofanirwa kunwa rita rimwechete nehafu yemvura zuva rese.
Pachingwa, cereal flakes, mupunga, kana pasta, sarudza zviyo zvakakodzera nguva zhinji. Izvi zvine fiber yakawanda, iyo inovimbisa kunzwa kwenguva refu kwekuguta uye kukwira zvishoma nezvishoma kwemazinga eshuga yeropa. Mbatata zvakare inonaka, inozadza, uye ine hupfumi huzhinji hwesimba. Zvokudya zveparutivi uye sosi zvinofanira kuva nekrimu shoma, mafuta, uye chizi sezvinobvira - somuenzaniso, muto wemadomasi nemiriwo zviri nani pasta pane chizi nekrimu muto. Mishonga nezvinonhuwira inzira huru yekuwedzera kunaka pasina kushandisa munyu wakawandisa.
Kune nyama uye zvigadzirwa zvenyama, 300 kusvika 600 g pavhiki inotungamira. Kana zvichiita, sarudza nyama yemhando yepamusoro ine mafuta mashoma sezvinobvira. Nyama chena kubva kuhuku inonzi ine hutano kupfuura nyama tsvuku kubva kumombe, nyama yenguruve, kana gwayana.
Kubvisa mafuta, shuga, uye munyu zvachose kubva pakudya kwako hazvina musoro. Iwe haugone kuita pasina mafuta nekuti yakakosha kuhupenyu. Iwe zvakare haugone kurarama pasina munyu, asi izvi zvakatovigwa mune zvakawanda zvekudya uye hazvifanirwe kutorwa mukuwedzera.
Mushure mezvose, unoda mafuta anokosha anokosha ekudya kwakakwana; mamwe mavhitamini anogona kungotorwa nemuviri nerubatsiro rwemafuta. Ipa zvakakosha kumafuta emiriwo kubva kumafuta, semhodzi yezuva, pamusoro pemafuta emhuka. Kunyange zvazvo shuga iri mupi anokosha wekupa simba, hapana chakaipa nekudyiwa kwezvokudya zvinotapira pano neapo. Kana zvasvika kune munyu, zvishoma zvakanyanya - sarudza zvigadzirwa zvakasimbiswa neayodhini uye fluoride kuve nechokwadi chekupihwa kweizvi zvakakosha zvinovaka muviri.
Edza kugadzirira ndiro dzako zvinyoro-nyoro sezvinobvira nekuzvibika pane tembiricha yakaderera kana kwenguva pfupi chete. Wana nguva yekudya, kunyanya kubasa. Tora kuzorora, gara wakanyarara, uye unakidzwa nekurumwa kwese.
Zvakanakisisa kuwedzera kudya kwakadzikama nekurovedza muviri kwakakwana kuitira kuchengetedza uremu hune utano uye kunzwa wakasununguka zvachose. Kana usina nguva yemitambo, ita maekisesaizi muupenyu hwako hwemazuva ese: Famba kakawanda, tora masitepisi panzvimbo yerifiti uye famba-famba kakawanda. Nguva yakakwana yekuzorora ndeyekuwedzera kwakanaka kune kudya kwakadzikama.
Macronutrient Allocations for Weight Loss
Kana iwe uchida kuderedza uremu, iwe unofanirwa kugadzira calorie deficit. Nzira iri nyore yekuita izvi ndeyekudzikisa chikamu chemafuta. Chikonzero: mafuta ane simba guru rehuwandu hwemacros ose ane 9 kcal pa 1 g (zvichienzaniswa nemapuroteni uye makhahydrates ane 4 kcal pa1 g). Kana iwe ukaderedza kudya kwako kwemafuta, kukanganisa kwekoriori kunowanikwa nyore nyore.
Nekudya kwakaderera-carb, unoderedza kudya kwako kwekabhohaidhiretsi zvakanyanya kana zvizere kuitira kuchengetedza macalorie. Izvi zvine musoro nekuti iwe unogona kuita zvachose pasina carbohydrate yekudya kubva pakudya uchienzaniswa nemafuta kana mapuroteni.
Unoda macronutrients aya kuvaka tsandanyama
Mukati mekudya kwekusimba, puroteni yemukati yekugovera yako macronutrient inowedzerwa. Paunenge uchidya usati uye mushure mekuita maekisesaizi, mapuroteni-akapfuma chikafu saka ari kuwedzera pane menyu. Chikonzero: Iyi macro inoonekwa sechinhu chikuru chekuvaka chekuvaka mhasuru. Kuti uwane mamwe mapuroteni, deredza carbohydrate yemukati mekudya kwako.
