Upangiri Wanu Wonse ku 'IIFYM' Kapena Zakudya Za Macro

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Samira Mostofi atasamukira ku New York City kuchokera ku Los Angeles, adamva ngati zomwe amadya zikumuchokera. Ndikupezeka kosatha m'malesitilanti abwino kwambiri, moyo wabwino sunamve ngati mwayi. Komabe, adadziwa kuti akuyenera kuyambiranso. Wokonda wa CrossFit, adatengera abwenzi ake ambiri kumalo ochitira masewera olimbitsa thupi ndikuyesa zakudya za paleo - koma sanakonde kumva kukhala woperewera komanso wopanda ntchito. Ndipamene adaphunzira kuwerengera macros ake.

Macros, omwe amafupikira ma macronutrients, ndi mapuloteni, chakudya, ndi mafuta, michere yayikulu yomwe thupi limayenera kugwira ntchito moyenera komanso moyenera, ndipo lingaliro lowerengera ma macro anu ndikuwonetsetsa kuti mupeza gawo lililonse la chakudya chanu cha tsiku ndi tsiku. Zakudya zam'madzi - shuga, Isitala, ndi ulusi womwe umapezeka m'minda, zipatso, ndiwo zamasamba, ndi mkaka - uli ndi ma calories 4 pa gramu. Mapuloteni, opangidwa ndi unyolo wa amino acid ofunikira kuti aziwonjezera mafuta m'thupi, alinso ndi ma calories 4 pa gramu. Pomaliza, mafuta ndi ma macronutrient apamwamba kwambiri okhala ndi ma calories 9 pa gramu. Kuwerengera ma macro sikunangothandiza Mostofi kutaya mapaundi 16 m'miyezi inayi, koma akuti zidamupangitsa kuti adye zomwe akufuna osataya chilichonse.

Ndipo Mostofi sali yekhayo pakufunafuna ma macro abwino. Njira yodyera (yomwe imakhala ndi hashtag pa Instagram ngati #IIFYM, kapena "ngati ikugwirizana ndi zakudya zanu zazikulu") ikuchulukirachulukira. Zolinga zake: Mutha kudya chilichonse chomwe mungafune malinga ngati chili ndi ma macros oyenera. Izi zikutanthauza kuyesetsa 45 mpaka 55 peresenti ya zopatsa mphamvu zanu za tsiku ndi tsiku kuchokera ku chakudya, 25 mpaka 35 peresenti kuchokera ku mapuloteni ndi ena onse kukhala mafuta athanzi, akutero Liz Applegate, Ph.D., mkulu wa zamasewera olimbitsa thupi ku yunivesite ya California, Davis. Zowonongeka, ndiye pafupifupi magalamu 300 a carbs, 130 magalamu a mapuloteni, ndi magalamu 42 amafuta kwa mkazi wokangalika kutsatira 2,000 calorie/tsiku #IIFYM zakudya.

Monga zakudya zilizonse, pali zinthu zomwe muyenera kuziganizira musanadumphire pa sitima yowerengera macro. Ubwino wake: Kutsata kofunikira kuti mukwaniritse dongosololi kungakuthandizeni kuchepetsa thupi, kusiya kudya zakudya zosayenera, komanso kukulitsa zomwe mumapeza mumasewera olimbitsa thupi powonetsetsa kuti mukuwonjezera minofu yanu moyenera ndikudya moyenera. Wotsatsa: Kutsata konseku kungalimbikitsenso kuchita zinthu mopitirira muyeso ndikupangitsa kuti kusakhale kosavuta kuiwala mtundu wa chakudya ndi kukoma kwanu (moni, kodi sangalalani izi?) chifukwa mukungoyang'ana pazakudya. Komanso, kulumikizidwa ku foni yanu nthawi zonse ndikudula zakudya zanu kumatha kukhala kocheperako, chifukwa cha mphamvu zanu zonse komanso, LBH, batire la foni yanu. "Sikuti munthu aliyense amadya zakudya zamtunduwu," akutero Applegate. "Nthawi zambiri ndimaganizira za umunthu wa munthu akandiuza kuti ali ndi chidwi chowerengera ma macro awo. Ndikofunikira kudziwa kuti chakudya ndi mafuta, inde, komanso chimakhala ndi mayanjano, chimakusangalatsani."

Ngati kuwerengera macros kukumveka ngati chinthu chomwe mukufuna kuyesa, ndiye kuti mufunika zida zingapo zofunika kuti muyambe. Choyamba, wotsatira chakudya. Mapulogalamu monga MyFitnessPal imapangitsa kukhala kosavuta kusankha ndi kutsatira zakudya, kutengera ma calorie onse ndi zambiri zomwe mukufunikira kuti mukhale odziwa bwino masewera anu, kotero simuyenera kudziwa kuti ndi zakudya ziti zomwe zili ndi carb, protein, kapena mafuta, kapena chiŵerengero chotani cha zitatu zomwe chakudya chimaphatikizapo. Mufunikiranso sikelo yazakudya, chifukwa monga zakudya zina, kuwongolera magawo ndikofunikira. Kuwerengera ma macros anu kumatsikira pa gramu, ndipo pepani, koma simungathe kuwona m'maso.

Wokonzeka? Nazi malangizo anayi oti muchite bwino:

1. Sakanizani. Ngakhale kuwerengera macros anu sikutanthauza kudula chilichonse, pali chizolowezi chodya zakudya zomwezo (monga nkhuku yokazinga, mpunga wofiirira, oatmeal) mobwerezabwereza. Komanso, simukufuna kunyalanyaza ma micronutrients ofunikira, kapena mavitamini ndi michere, chifukwa thupi lanu limawafuna pang'ono. Sungani zakudya zomwe zili ndi ma antioxidants (monga zipatso) ndi mavitamini ndi michere yofunikira (monga masamba obiriwira, mkaka, ndi nyama zamtundu wowala) kuti muwonetsetse kuti mukudzaza zakudya zanu ndi micronutrients yomwe thupi lanu limafunikira. Ngati mukumvabe kuti ndinu aulesi kapena osasewera masewera anu, funsani dokotala kapena katswiri wazakudya.

"Pali zambiri zamoyo kuposa nkhuku yowotcha pamwamba pa mpunga wofiirira. Anthu amafunika kukhala osiyanasiyana kuti akhale athanzi ndikulandila mavitamini ndi michere. Ngakhale itasinthana yakuda ndi bulauni kamodzi pakanthawi, swaps Zosavuta zitha kupanga kusiyana kwakukulu . "

2. Idyani mtundu woyenera wa macronutrients. Sikuti mafuta onse kapena chakudya chilichonse chimapangidwa mofanana. Chinthu chotsiriza chomwe mukufuna ndikudya chakudya chanu chonse monga shuga wowonjezera (omwe Applegate akuti simuyenera kupitirira magalamu 50 patsiku). Pankhani ya mafuta, yang'anani mitundu yathanzi, yopanda mafuta monga mafuta a azitona ndi mtedza. Muthanso kukhazikitsa magawo awiri a nsomba ngati saumoni kuti mulowe mu mafuta omega-3 ofunikira ndipo kukoma konse.

3. Musamadzichepetse. Ziwerengero zina zazikuluzikulu zimakhala ndi magawanidwe awo, potengera pafupifupi mapuloteni ofanana ndi ma carbs. Ngakhale kudya ma carbs ochepa kungakupangitseni kuganiza kuti "kuchepa thupi," mukuchititsadi thupi lanu kukhala lalikulu. "Mumafunikira ma carbs muzakudya zanu, makamaka ngati muli otanganidwa," akutero Applegate. Ngati simukudya chakudya chokwanira kuti mugwiritse ntchito zovuta kwambiri, thupi lanu liyamba kugwiritsa ntchito mapuloteni m'minyewa yanu ngati mafuta, m'malo mwazomwe zimapangidwira: kumanganso ndikukonzanso minofu pambuyo pochita. Mapuloteni amenewo akagwiritsidwa ntchito ngati mafuta, minofu yanu imatha kufooka, ndipo kukula ndikumanganso (werengani: kupindula ndikuchira) kudzasokonekera.

4. Kukhudza pamunsi ndi katswiri wa zamankhwala. Onetsetsani kuti mwalankhula ndi adotolo kapena katswiri wazakudya musanalowe mkati. Amatha kukuthandizani kuti mukhale ndi zolinga zabwino, zotetezeka, komanso kukuwuzani komwe zolinga zanu ziyenera kukhala, kutengera zolinga zanu. Mwina mukuyembekeza kuti muchepetse kunenepa, kukhala ndi minofu, kapena kungosungabe zomwe zikuchitika. Chilichonse chomwe chingakhale chandamale, katswiri akhoza kuwonetsetsa kuti mukupeza mafuta omwe mumafunikira muyeso yoyenera.

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