Momwe Mungawerengere Macros Anu Monga Pro

Zamkati

• Kodi Macros ndi chiyani?
• Momwe Mungawerengere Macros
• Momwe Mungatsatire Macros
• Ubwino Wotheka Kutsata Macros
• Zotsika Pakuwerengera Macros Anu
• Chifukwa chake, Kodi Muyenera Kuwerengera Macro Anu?
• Onaninso za

Ma 2020 atha kuwerengedwanso kuti ndi zaka zopitilira muyeso pakutsata zaumoyo. Foni yanu imatha kukuwuzani kuti mwakhala mukuwononga maola angati sabata yonse. Wotchi yanu imatha kudziwa kuti mwatenga masitepe angati komanso pansi pomwe mudakwera tsiku lonse. Ndipo mukatsitsa pulogalamu kapena awiri, mutha kuyamba kuyika magalamu azakudya, mafuta, ndi mapuloteni (aka macronutrients) omwe mukudya tsiku lililonse.

Koma inu kwenikweni muyenera kudziwa momwe mumadyera michereyi? Apa, akatswiri azakudya amalembetsa momwe angawerengere ma macro kutengera thanzi lanu ndi zolinga zanu, komanso zabwino ndi zoyipa zakuzigwiritsa ntchito kutsogolera zosankha zanu. Spoiler: Si malingaliro abwino kwa aliyense.

Kodi Macros ndi chiyani?

Macronutrients, kapena "macros" mwachidule, ndi michere yomwe thupi lanu limagwiritsa ntchito pochita ntchito za tsiku ndi tsiku, atero a Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., mwini wa McDaniel Nutrition Therapy. Ma macro ofunikira atatu ndi chakudya, mafuta, ndi mapuloteni, ndipo iliyonse imakhala ndi gawo lapadera mthupi lanu. “Chilichonse chomwe thupi limachita, kuyambira kuchita masewera olimbitsa thupi mpaka kupuma, chimafuna chakudya chamafuta,” akutero McDaniel. "Mafuta amapanga maselo amthupi, amathandizira kuyamwa mavitamini, amathandizira pa thanzi la mtima, komanso amatithandiza kuti tikhale athanzi nthawi yayitali, pomwe mapuloteni amathandizira kukhala ndi thanzi la minofu ndi mafupa, amathandizira kuchepetsa matenda ashuga, ndikukonzanso maselo" - ndipo amenewo ndi ochepa Zambiri mwazotheka kudya chakudya choyenera cha protein, mafuta, ndi carbs. (Zogwirizana: Kodi Mafuta Okhazikika Ndiye Chinsinsi cha Moyo Wautali?)

Palibe lingaliro limodzi lokhazikitsidwa pamiyeso yama macronutrients omwe muyenera kukhala nawo tsiku lililonse - kuphatikiza, kugonana kwanu, kutalika, kulemera, magwiridwe antchito, ndi zolinga zanu zonse zimakhudza zosowa zanu, akutero McDaniel. Kwa amayi, makamaka, Dipatimenti ya Zamalonda ku United States imalimbikitsa kuti 45 mpaka 65 peresenti ya ma calorie amachokera ku carbs, 20 mpaka 35% ya calories imachokera ku mafuta, ndipo 10 mpaka 35% ya calories imachokera ku protein, akutero McDaniel.

Malangizo otayirirawa akhoza kukuthandizani kusankha malo angati mbale yanu kuti mudzipatule ku macronutrient iliyonse. Koma anthu ena - monga omwe akuyesera kugunda cholinga chazaumoyo kapena magwiridwe antchito kapena anthu omwe ali ndi matenda ena - angafune kuwerengera kuchuluka kwa ma macronutrients omwe amafunikira ndikuyang'anitsitsa momwe amagwiritsidwira ntchito (zambiri pazifukwa zomwe pang'ono) .

Momwe Mungawerengere Macros

Kuti mudziwe kuchuluka kwa micronutrient iliyonse yomwe mumafunikira tsiku lililonse, choyamba muyenera kudziwa kuchuluka kwama calories omwe mukuwotcha, atero a McDaniel. (USDA imapereka makina owerengera pa intaneti omwe amakupatsani chiyembekezo chazakudya zanu za tsiku ndi tsiku kuti muchepetse thupi. Ingokumbukirani kuti zosowa zanu zisintha kutengera momwe mumagwirira ntchito.) Muyeneranso kudziwa kuchuluka kwa ma calories mu gramu ya macronutrient iliyonse: 1 gramu ya chakudya ili ndi zopatsa mphamvu 4; 1 gramu ya mafuta imakhala ndi ma calories 9, ndipo 1 gramu ya mapuloteni imakhala ndi ma calories 4, akufotokoza. Kuchokera kumeneko, muyenera kulemba kope ndikutsatira njira ziwiri zofunika:

1. Ma calories patsiku pa Macro: Zakudya zonse patsiku x peresenti ya zopatsa mphamvu zomwe zimabwera kuchokera ku zakudya zamtundu uliwonse patsiku
2. Ma Gramu Atsiku ndi Tsiku Pa Macro: zopatsa mphamvu za macronutrient patsiku ÷ ma calories pa gramu ya macronutrient

Mwachitsanzo, munthu amene amawotcha makilogalamu 2,000 patsiku amatha kuwerengera ma macro awo motere:

Zakudya Zamadzimadzi

• 2000 makilogalamu okwana x .50 ma calories kuchokera ku chakudya = 1000 calories kuchokera ku chakudya
• Ma calories 1000 kuchokera ku chakudya calories makilogalamu 4 pa 1 gramu carbohydrate = 250 magalamu a chakudya patsiku

Mafuta

• 2000 makilogalamu okwana x .30 ma calories kuchokera ku mafuta = 600 calories kuchokera mafuta
• Ma calories 600 kuchokera ku mafuta calories 9 calories pa 1 gramu mafuta = 67 magalamu a mafuta patsiku

Mapuloteni

• 2000 makilogalamu okwana x .20 ma calories kuchokera ku protein = 400 calories kuchokera ku protein
• Ma calories 400 kuchokera ku protein ÷ 4 calories pa 1 gram protein = 100 magalamu a protein patsiku

Apanso, magalamu a chakudya, mapuloteni, ndi mafuta omwe atchulidwa pano ndi malingaliro chabe, ndipo zosowa za caloric ndi macronutrient za munthu aliyense zidzakhala zosiyana, akutero McDaniel. Mwachitsanzo, wina yemwe amathamanga m'mawa uliwonse amafunikira mafuta ndi chakudya kuposa munthu amene amakonda kugona pakama masiku ambiri, akufotokoza. (Zokhudzana: Zomwe Muyenera Kumvetsetsa Pazolimbitsa Thupi ndi Calorie-Burn)

Osanenapo, kugawa kwa macronutrient kudzasintha kutengera zaumoyo wanu kapena magwiridwe antchito, atero a Molly Kimball, RD, C.S.S.S.D, katswiri wazakudya ku New Orleans ku Ochsner Fitness Center komanso woyang'anira podcast FUELED Wellness + Nutrition. Ngati mukuyang'ana kuti muchepetse mafuta amthupi (ndipo mukudabwa momwe mungawerengere ma macros kuti muchepetse thupi), mwachitsanzo, mutha kuyimbanso kuchuluka kwa ma carbs omwe mumadya kuti muchepetse kuchepa kwa calorie, sungani kuchuluka kwa mapuloteni kuti musunge ndikumanga. minofu yolimba, ndikumamatira mafuta ochepa, atero Kimball. Pamalo ozimitsawo, mutha kuwonjezera kuchuluka kwa mafuta a carb ndi mafuta ngati mukufuna kunenepa, akufotokoza. Ndipo ngati mukuyembekeza kuti mupange minofu, muyenera kudya ma calories ambiri kuchokera ku carbs ndi protein, akuwonjezera McDaniel.

Kusinthaku ndichifukwa chake ndikofunikira kukumana ndi katswiri wazakudya ngati mukufuna kudziwa momwe mungawerengere macros ndipo mukwaniritse zolinga zanu zathanzi, atero Kimball. Kupatula apo, zolinga zanu zazikuluzikulu zimapindulitsa pokhapokha ngati njira zomwe zimagwiritsidwa ntchito kuwazindikiritsa zimaganizira za thupi lanu ndi moyo wanu, akufotokoza. "Kodi zidapangidwa kuti zigwirizane ndi zosowa zanu, kapena inali njira yodulira ma cookie?" akuwonjezera. "Pezani nthawi ndi ndalama pang'ono kuti mukumane ndi katswiri wazakudya ndikugawana zolinga zanu, komwe muli paulendo wanu, ndiyeno athandizeni kuti agwirizane nanu kuti apange chinthu chomwe chimakukondani komanso chokhazikika. angakuphunzitseninso momwe manambalawa amawonekera pankhani yazakudya."

Momwe Mungatsatire Macros

Mukakhala ndi zolinga ndikudziwa kuwerengera ma macro, lingalirani kutsitsa pulogalamu, monga Fitbit ndi MyFitnessPal, kuti muwone momwe mumadyera, akutero a McDaniel. Kumeneko, mudzatha kulemba chakudya chanu ndikuwona mbiri yawo yazakudya. Onetsetsani kuti mukuyang'ana "zakudya zotsimikizika," popeza aliyense akhoza kuwonjezera chakudya pa mapulogalamuwa ndikupatseni zambiri zolakwika, zomwe zingakulepheretseni kugunda zomwe mukufuna, akutero.

Ngati simukufuna kugwiritsa ntchito pulogalamu, bwererani kuzoyambira ndikuyang'ana pazolemba zazakudya zanu, zomwe zingakuuzeni kuchuluka kwa macronutrient aliwonse omwe akutumikira, akutero McDaniel. (Bukuli lidzakuphunzitsani momwe mungawerenge moyenera cholembera ngati simukudziwa kale.)

Ngakhale mutasankha njira yanji yowerengera ma macro anu, dziwani kuti "ndizolondola monga momwe mukuwonera kuchuluka kwanu," akutero Kimball. "Ngati mukuthira theka la kapu ya mpunga wa bulauni, kodi ndi theka la kapu? Ndipo kodi mukudzaza chinthu choyenera mu pulogalamuyi - ndizofanana ndi zomwe munadya?" Kutenga nthawi kuti mulowetse chakudya choyenera ndi kukula kwa gawo ndikofunikira kuti mukwaniritse zolinga zazikulu zomwe inu ndi katswiri wazakudya mudaganizira. (Zokhudzana: Kalozera Wanu Wathunthu ku 'IIFYM' Kapena Zakudya Zam'mimba)

Ubwino Wotheka Kutsata Macros

Kutsata macros anu sikofunikira kwa aliyense, koma magulu ena atha kupindula kutero, akutero McDaniel. Kaya chifukwa chake ndi chiyani, "kuwerengera ma macro anu kumakupatsani mwayi wodziwa zomwe muyenera kuwombera - cholinga chanu ndi chiyani," akufotokoza Kimball. "Pali mauthenga ndi njira zambiri kunja uko ndikudziwa zomwe manambalawo ndi omwe angapatse wina zomwe angalingalire."

Anthu omwe ali ndi matenda enaake, monga matenda a shuga a mtundu woyamba, amatha kunena za zomwe amadya kuti atsimikizire kuti amafanana ndi magalamu amafuta omwe amadya pakudya ndi insulin, akufotokoza McDaniel. Mofananamo, omwe ali ndi matenda a impso nthawi zambiri amafunika kuchepetsa kuchuluka kwa mapuloteni kuti athetse vuto lawo, ndikutsata ma macro awo kungawathandize kuwonetsetsa kuti samapitirira zomwe akudya, akuwonjezera Kimball.

Wina wotsatira keto zakudya - zomwe zimaphatikizapo kupeza 75% ya ma calories mu mafuta, ndi 20% kuchokera ku protein, ndi 5% ya chakudya - amathanso kufunafuna ma macro awo, makamaka mafuta awo ndi mafuta, kotero thupi lawo limakhala ketosis (thupi likagwiritsa ntchito mafuta - osasungidwa shuga - ngati mafuta), akutero McDaniel.

Iwo omwe akufuna kuchepa thupi, kunenepa minofu, kapena kugunda cholinga chantchito amathanso kusankha kuwerengera ndikusunga ma tabu awo, atero a Kimball. Mwachitsanzo, mpikisano wothamanga wopikisana nawo mpikisano wa Ironman atha kupindula ndikutsata zomwe adadya, zomwe zingawathandize kuwonetsetsa kuti amapatsa mphamvu zokwanira mphamvu zomwe angafunike kuti azichita mozama kwambiri, akuwonjezera McDaniel.

Zotsika Pakuwerengera Macros Anu

Chenjezo powerengera ma macros anu kuti atsogolere zosankha zanu: "Chifukwa chakuti mumadya 'x kuchuluka' kwa magalamu a macros sizitanthauza [ndi] khalidwe," akutero McDaniel. "Ngati wina akuyang'ana kwambiri kugawa kwa zakudya zawo, atha kudya chakudya chodzaza ndi zakudya zopitilira muyeso ndikukwaniritsa zolinga zazikulu." Zowonadi, kukwera pama protein ndi ma carb otsika, ayisikilimu okhala ndi mafuta ambiri atha kukuthandizani kuti muchepetse kudya kwanu kwa macronutrient, koma zakudyazo zitha kukhala zopanda fiber komanso ma micronutrients ofunikira.

Kuphatikiza apo, kumamatira pazolinga zanu zazikulu kumafunikira mphamvu zamaganizidwe, ndipo kutanganidwa ndi manambala kumatha kukhala ndi ubale wabwino ndi anthu ena, akutero McDaniel. "Ndikutsutsa kuti [tili] nazo zokwanira m'ma mbale athu kuti tiwonjezere kuchuluka kwake!" akutero. "Timakonda makasitomala kudalira kwambiri zamkati, monga njala, kukhuta, ndi kukhutitsidwa kwamalingaliro ku chakudya, poyerekeza ndi machitidwe akunja monga kuwerengera magalamu a carbs kapena mafuta." (BTW, ndiye maziko akudya mwachilengedwe.)

Kuti afotokoze izi, Kimball akuwonjezera kuti "[kuwerengera macros anu] kumafuna chidwi komanso kutsimikiza mtima, ndipo pokhapokha ngati ndichinthu chomwe mungafune. kwenikweni ndiyenera kuchita, ndikulimbikitsadi anthu kuti adzaze malo awo aubongo, nthawi, ndi mphamvu zawo ndi chinthu china. "

Chifukwa chake, Kodi Muyenera Kuwerengera Macro Anu?

Poganizira kudzipereka kwanu ndi mphamvu zanu kuti muphatikize pa carb, mafuta, ndi mapuloteni anu - komanso kuthekera kovulaza kuposa zabwino - McDaniel ndi Kimball amalimbikitsa anthu okhawo omwe adzapindule ndikutsata ma macro awo kutero. "Simukusowa kuwerengera kuti mudye bwino," akutero McDaniel. "Kuyang'ana pa ubwino wa chakudya chanu, chomwe chakudya chophatikizana chimakuthandizani kuti mukhale okhutira m'maganizo ndi m'thupi, malipenga owerengera magalamu." (Mungafunike kuganiziranso kusiya kuwerengera zopatsa mphamvu.)

Ndipo ngati inu chitani sankhani kuwerengera ma macro anu mukakumana ndi katswiri wazakudya, osalola manambalawo kukhala chizindikiritso chanu, akutero Kimball.

"Yang'anani pa macros anu momwe amakuthandizani kuti mukhale ndi kadyedwe kake komanso zakudya zomwe zimakhala zokhazikika kwa inu," akufotokoza motero. "Koma kupitilira apo, dziwani komanso samalani kuti musapangitse kutengeka mtima komwe kukuchotsa malo a ubongo omwe mungakhale mukugwiritsa ntchito pazinthu zina zabwino pamoyo wanu."

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