Zakudya Zomwe Zimasintha Pomaliza Momwe Timawonera Ma calories

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Kumayambiriro kwa chaka chino, tidafunsa funso lomwe lidatsegula dziko latsopano la kudya kwabwino: ma macro ndi chiyani? Tidaphunzira za lingaliro lowerengera ma macronutrients-protein, chakudya, ndi mafuta-pazakudya zanu. Kutengera zomwe chakudya chanu chingakhale, mutha kuwerengera ma macro kuti muchepetse kunenepa, kuwerengera ma macro kuti mumveke ndikumanga minofu, ngakhale kuwerengera ma macro kuti mulimbikitse kagayidwe kanu.

Chifukwa chake tikudziwa kuti macro ndi chiyani, tikudziwa kuti atha kukuthandizani kuti muchepetse thupi kapena kuwonda ... koma zakudya zazikulu ndi ziti, makamaka? Chowonadi nchakuti, palibe rubroni wa zakudya zazikulu zonse; chifukwa thupi la munthu aliyense ndi losiyana, zakudya za munthu aliyense zimakhala zosiyana. Zoyambira ndizofanana, komabe: mumazindikira kuti mumadya bwino kwambiri ma caloric malinga ndi mtundu wa thupi lanu ndi nthawi yolimbitsa thupi ndikusankha cholinga chanu, kaya kuchepetsa thupi, kulemera kwa minofu, ndi zina zotero.

Mukakhala ndi kalori yanu, mumapeza gawo liti la ma calories omwe adzachokera ku mapuloteni, chakudya, ndi mafuta. Kuti thupi likhale lolimba komanso lolimbitsa minofu, mudzafuna kusintha kuchuluka kwa zakudya zanu kukhala 40% ya mapuloteni, 35% ya chakudya, ndi 25% yamafuta. Chifukwa cha kuchepa kwamafuta, kuchuluka kwake ndi maperesenti a 45 peresenti, chakudya cha 35%, ndi 20% mafuta. Zikumveka zosokoneza? Pali mapulogalamu a izi-ndipo tidzafika pamenepo.

Mulimonse momwe mungasankhire, mukupanga zakudya zabwino kwambiri m'thupi lanu komanso njira zomwe mungakhale nazo pamoyo wanu. Nayi mfundo yayikulu yazomwe zakudya zazikulu zingakhale kwa inu:

Palibe magulu azakudya omwe amachotsedwa

Zakudya zazikuluzikulu ndizosiyana ndi zakuthambo; simudula kalikonse konse. Lingaliro ndiloti mungogawananso magawo anu azomwe mumadya kuti mukwaniritse zosowa zanu. Mkaka, gilateni, shuga: onse ndiolandilidwa, koma pali nsomba, chifukwa muyenera kuzilingalira zonse.

Ndi zakudya zosinthika

Kodi mudamvapo mawu akuti "flexible diet" kale? Nanga bwanji IIFYM? Onsewa ndi mawu ofotokozera njira yosinthira, yodalirika pakadyedwe, ndipo onse awiri amakhala pansi pa "zakudya zazikulu."

Ngakhale kutsindika kuli pazakudya zopatsa thanzi kuti mukwaniritse zomanga thupi (nkhuku, nsomba, ng'ombe yopanda mafuta), mafuta opatsa thanzi (monga ma avocado, mazira, ndi mabotolo a nati), komanso chakudya chamtima, chofewa (zotupa zokhala ndi mafinya, mbewu zonse monga quinoa , etc.)-mumaloledwabe kukhala ndi chidutswa cha pizza kapena mulu wa zikondamoyo. Mumangozitulutsa ndi chakudya chamadzulo chanu chonse. Chifukwa chake, simungadye pizza tsiku lonse, koma simukuyenera kudzidalira. Zakudya izi ndizoyenera kudya.

Ndizosintha kwambiri

Ziwerengero za aliyense zidzakhala zosiyana. Sikuti aliyense ali ndi zakudya kuti achepetse kunenepa, monga sikuti aliyense amafunikira makilogalamu 2,200 kuti achepetse kunenepa, monganso momwe aliyense samagwirira ntchito masiku asanu ndi limodzi sabata iliyonse. Tonsefe timapangidwa mosiyana, zomwe zikutanthauza kuti manambala athu amasiyana munthu ndi munthu. Chinsinsi apa chidzakhala maperesenti omwe mumasankha kutengera zolinga zanu zaumoyo. Kusintha kuchuluka kwanu kumatanthauza kuti muziyang'ana kwambiri mapuloteni athanzi, mafuta, ndi chakudya, mgawidwe uliwonse womwe umakwaniritsidwa pazosowa zanu.

Ngakhale 80/20 ikutsatira njira yofananira yosinthika komanso osachotsa, chakudya chamagulu ambiri ndi chakudya chokwanira. Mukuwerengabe, koma mukuwerengera zinthu monga "ndapeza mapuloteni ochuluka bwanji lero, anali okwanira?" kapena "lero ndakumana ndi mafuta anga athanzi?"

Izi zidziwitso zomwe zimatsimikizika zimalola iwo omwe ali ndi manambala ambiri kuti akhale ndi mawonekedwe ambiri. Ngakhale kuwerengera kungakhale kovuta poyamba, pali mapulogalamu monga MyFitnessPal, My Macros +, ndi Lose It! zomwe zingakuthandizeni kuti muyambe. Pakapita kanthawi, zimamveka ngati chikhalidwe chachiwiri.

Ndi zabwino

Chimodzi mwazinthu zomwe timakonda kwambiri pazakudyazi ndi njira yake yabwino pazakudya. Palibe magulu azakudya omwe amachotsedwa, palibe magulu azakudya omwe amanyozedwa, ndipo simuyenera kukhala ndi "chakudya chabodza." Izi zimathandizira kulimbikitsa ubale wathanzi ndi chakudya komanso njira yopanda mlandu pakudya. Mwakonzeka?

Nkhaniyi idatulutsidwa koyambirira kwa Popsugar Fitness.

Zambiri kuchokera Popsugar Fitness:

Sangalalani Ndi Maphikidwe Athanzi Onsewa a Macro Dessert Ochepetsa Kuwonda

Yesani Macro Diet Meal Plan iyi

Zomwe Muyenera Kudya Ngati Mukufuna Kuchepetsa

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