Iyo Yakanakisa Macronutrient Ratio Yehuremu Hwekurema

Zvemukati

• Kalori Inodya Nyaya Dzakanyanya Kupfuura Macronutrient Ratio yeFat Loss
• MaCalori Haatsanangure Nyaya Yese
• Kukosha Kwehutano Hwakanaka
• Sarudza Nutrient-Dense Foods
• Shandisa Zvakakwira-Mapuroteni Zvikafu
• Limit Fat uye Yakakwira-Carb Chikafu
• Iyo Yakanakisa Macronutrient Ratio Ndiyo Iyo Yaunogona Kunamatira Kwairi
• Icho Chinokosha

Chimiro chazvino mukudzikira uremu kuverenga macronutrients.

Izvi ndizvo zvinovaka muviri izvo zvinoda muviri wako mumahombekombe akakura kukura uye kukura - zvinoti, carbs, mafuta uye mapuroteni.

Kune rimwe divi, micronutrients zvinovaka muviri izvo muviri wako unongoda muzvishoma, senge mavitamini uye mamineral.

Kuverenga macronutrients kwakafanana nekuverenga macalorie asi zvinopesana pakuti inotarisa kunobva macalorie.

Ichi chinyorwa chinoongorora chakanakisa macronutrient ratio yehuremu hwekurema uye nei kudya kwemhando yezvinhu kuchikosha.

Kalori Inodya Nyaya Dzakanyanya Kupfuura Macronutrient Ratio yeFat Loss

Kana zvasvika pakurasikirwa nemafuta, kuti unodya zvakadii zvinhu kupfuura huwandu hwe carbs, mafuta uye mapuroteni muzvikafu zvako.

Mune chidzidzo chegore rimwe, vaongorori vakasarudzira vanhu vanopfuura mazana matanhatu pakureba kusvika kune yakaderera-mafuta kana yakaderera-carb chikafu ().

Pakati pemwedzi miviri yekutanga yechidzidzo, iro rakaderera-mafuta chikafu boka rakadya 20 magiramu emafuta pazuva, nepo yakaderera-carb boka rakadya 20 magiramu e carbs pazuva.

Mushure memwedzi miviri, vanhu vari mumapoka ese maviri vakatanga kuwedzera mafuta kana carbs kumashure mukudya kwavo kusvikira vasvika padanho repasi rekudya ravakatenda kuti vaigona kuchengeta.

Kunyange pasina kana boka raifanirwa kutora imwe nhamba yemacalorie, ese mapoka akadzikisa kudya kwavo neavhareji ye500-600 macalorie pazuva.

Pakupera kwechidzidzo, iro rakaderera-mafuta chikafu boka rakarasikirwa ne11.7 mapaundi (5.3 kg) zvichienzaniswa neboka rakaderera-carb, iro rakarasikirwa ne13.2 mapaundi (6 kg) - mutsauko chete we 1.5 mapaundi (0.7 kg) pamusoro penzira yegore ().

Mune kumwe kuongorora, vanhu vanopfuura mazana matanhatu nemakumi matanhatu nevashanu vakafutisa vaiwanzopihwa kudya kwakasiyana nemafuta (40% vs 20%), carbs (32% vs 65%) uye mapuroteni (25% vs 15%) ().

Kunyangwe paine macronutrient ratio, zvikafu zvese zvakabudirira zvakaenzana mukusimudzira huwandu hwakaenzana hwekuremerwa pamusoro pemakore maviri ().

Iyi mhedzisiro uye zvimwe zvinonongedzera kuchinhu chekuti chero chakaderedzwa-koriori chikafu chinogona kukonzeresa zviyero zvakaenzana zvehuremu munguva refu (,,,).

Kutsvagurudza kunoratidza kuti unogona kurasikirwa nemafuta zvisinei neyako macronutrient ratio. Uyezve, akasiyana macronutrient ratios haanyanyo kukanganisa huwandu hwakazara hwemafuta aunorasikirwa nekufamba kwenguva.

MaCalori Haatsanangure Nyaya Yese

Kalori inoyera huwandu hwesimba chimwe chikafu kana chinwiwa chine. Kunyangwe ichibva kuma carbs, mafuta kana mapuroteni, imwe koriori yekudya ine anenge 4.2 joules esimba ().

Nedudziro iyi, macalorie ese akagadzirwa akaenzana. Nekudaro, iyi fungidziro inokundikana kufunga kuomarara kwehupenyu hwevanhu.

Chikafu uye macronutrient ayo anoumba anogona kukanganisa manzara kana kuguta kwaunonzwa, yako metabolic rate, huropi chiitiko uye mahormone mhinduro ().

Nekudaro, nepo zana macalorie e broccoli uye zana macalorie emadonati aine iwo akaenzana simba, anokanganisa muviri wako uye nesarudzo dzekudya zvakanyanya zvakasiyana.

Makapu mana (340 gramu) e broccoli ane zana macalorie uye kurongedza masere magiramu e fiber. Zvakare, imwe chete hafu yehuremu-hukuru hwakapetwa donut inopa zana macalorie, zvakanyanya kubva kwakanatswa carbs nemafuta (,).

Zvino chimbofungidzira uchidya makapu mana e broccoli mune imwechete. Kwete chete izvo zvaizotora nguva yakawanda nesimba kuti zvitsvage, asi iyo yepamusoro faibha zvemukati zvinokusiya iwe uchinzwa kuzere zvakanyanya pane kudya imwe hafu yedonut, mune iyo mamiriro iwe ungangodaro uchidya iyo imwe hafu.

Nekuda kweizvozvo, koriori haisi iyo chete koriori. Iwe unofanirwa zvakare kutarisa kune yekudya mhando kuti uwedzere kudya kunamatira uye kurasikirwa kwemafuta.

MaCalori anopa muviri wako neyakaenzana simba.Nekudaro, ivo vanosiyana pamabatiro avanobata hutano hwako uye kugona kuramba uri munzira neadet.

Kukosha Kwehutano Hwakanaka

Kuti uderedze huremu, unofanirwa kugadzira kushaikwa kwekoriori nekudya mashoma macalorie pane aunotsva.

Nekudaro, iwe unomanikidza muviri wako kuti utore simba kubva kune ariko ezvitoro (mafuta emuviri) zvisinei necarb, mafuta uye mapuroteni ekugadzira ezve kudya kwako.

Paunenge uchinge wagadzira kushomeka kwekoriori, zvakakosha kuti utaure nezvemhando dzezvikafu zvauri kudya sezvo zvimwe zviri zvekudya-zvine hushamwari uye zvine hutano kupfuura zvimwe.

Heano zvimwe zvekudya uye macronutrients ekutarisa pane pamwe nezvimwe zvekuganhurisa.

Sarudza Nutrient-Dense Foods

Zvikafu zvine huturu-zvine gobvu zvine huwandu hwakawanda hweuturu asi hwakaderera mumacalorie.

Nutrient-dense chikafu chinotakura fiber, yakaonda mapuroteni, mafuta ane hutano, mavitamini, zvicherwa uye mamwe makomputa anobatsira senge phytochemicals.

Izvi zvinosanganisira zvekudya zvakaita semukaka, bhinzi, nyemba, tsanga dzese, michero, miriwo nenyama dzakaonda nehove.

Zvizhinji zvezvikafu izvi zvine hupfumi mu fiber uye zvine huwandu hwakawanda hwemvura. Mvura uye faibha zvinobatsira kuwedzera manzwiro ekuzara, ayo anogona kukubatsira iwe kudya mashoma mashoma macalorie mukati mezuva rese ().

Shandisa Zvakakwira-Mapuroteni Zvikafu

Mapuroteni anokurudzira manzwiro ekuzara, anodzivirira kurasikirwa kwemhasuru uye ane akanyanya kupisa maitiro, zvichireva kuti zvinotora macalorie kugaya zvichienzaniswa necarbs kana mafuta (,,).

Tarisa mhuka dzakaonda-senge nyama, hove, huku, mazai uye mukaka. Iwe unogona zvakare kuwana yako protein kubva kune zvinomera-zvakavakirwa sosi sosi, zviyo uye mimwe miriwo, kusanganisira green peas.

Mapuroteni anozungunusa kana zvinwiwa zvekudya-zvinotsiva zvakare sarudzo yakanaka pakati pekudya kana panzvimbo yechikafu chekuwedzera mapuroteni.

Limit Fat uye Yakakwira-Carb Chikafu

Kungofanana nezvimwe zvekudya zvinokwanisa kubatsira yako yekurema kurasikirwa zvinangwa, zvimwe zvinogona kuzvidzora.

Chikafu chine zvese mafuta uye carbs zvinokurudzira nzvimbo yemubairo muuropi hwako uye kuwedzera zvishuwo zvako, izvo zvinogona kutungamira mukudya zvakanyanya uye kuwedzera uremu (,).

Donuts, pizza, makuki, maputi, mbatatisi machipisi uye zvimwe zvinwiwa zvinogadzirwa zvakanyanya zvine musanganiswa wemafuta uye carbs.

Kuzvimiririra, ma carbs kana mafuta haana hunhu hwekupindwa muropa, asi pamwe chete vanogona kuoma kuramba.

Zvikafu zvaunodya zvinogona kukanganisa kurasikirwa kwako nemafuta. Tora chikafu chine hutano-chakakora uye chakakwira mapuroteni asi gumira chikafu chine mubatanidzwa we carbs nemafuta, sezvo combo ichi ichiita kuti ive muropa.

Iyo Yakanakisa Macronutrient Ratio Ndiyo Iyo Yaunogona Kunamatira Kwairi

Nepo kuwanda kwemacronutrient kwekudya kwako kungasakanganisa zvakananga kurasikirwa kwemafuta, kunogona kukanganisa kugona kwako kutevedzera kune yakadzikira-koriori chikafu.

Izvi zvakakosha, sekutsvagurudzwa kwakaratidza kuti iyo chete fungidziro yekuremerwa uremu kuomerera kune yakaderedzwa-koriori chikafu (,,).

Zvisinei, kunamatira nechikafu kunonetsa kune vanhu vazhinji, uye ndicho chikonzero nei kuwanda kwakawanda kuchikundikana.

Kuti uwedzere mikana yako yekubudirira pane yakaderedzwa-koriori chikafu, ita wega macronutrient ratio zvichibva pane zvaunofarira uye hutano ().

Semuenzaniso, vanhu vane rudzi rwechipiri chirwere cheshuga vanogona kuwana zviri nyore kudzora shuga yavo yeropa pane yakaderera-carb pane yekudya kwakanyanya-carb (,,).

Ukuwo, zvikasadaro vanhu vane hutano vanogona kuona kuti havana nzara pane yakanyanya-mafuta, yakaderera-carb chikafu, uye kuti zviri nyore kutevedzera zvichienzaniswa neyepasi-mafuta, yakakwira-carb chikafu (,).

Nekudaro, chikafu chinosimbisa kudya kwakanyanya kweimwe macronutrient (semafuta) uye yakadzika kutora yeumwe (kunge carbs) haisi yemunhu wese.

Panzvimbo iyoyo, iwe unogona kuona kuti iwe unonamatira kuchikafu chine chiyero chakakodzera chemacronutrients, icho chinogona zvakare kuve chinoshanda pakurasikirwa nehuremu ().

Iyo inogamuchirwa macronutrient Distribution Range (AMDR) yakatarwa neInstitute of Medicine yeNational Academies inokurudzira kuti vanhu vawane (26):

• 45-65% yemakoriori avo kubva ku carbs
• 20-35% emakoriori avo kubva kumafuta
• 10-35% emakoriori avo kubva kumapuroteni

Chero zvazvingaitika, sarudza chikafu chinokodzera mararamiro ako uye zvaunofarira. Izvi zvinogona kutora kumwe kuyedza uye kukanganisa.

Kudya kunowanzo kutadza nekuti vanhu havagone kunamatira kwadzo kwenguva yakareba. Naizvozvo, zvakakosha kutevera yakaderedzwa-koriori chikafu chinokodzera zvaunofarira, mararamiro uye zvinangwa.

Icho Chinokosha

Macronutrients anoreva ma carbs, mafuta uye mapuroteni - izvo zvitatu zvakakosha zvezvinhu zvese zvekudya.

Yako macronutrient reshiyo haina kutungamira zvakananga kuonda.

Iyo inogamuchirwa macronutrient Distribution Range (AMDR) ndeye 45-65% yemakoriori ako ezuva nezuva kubva ku carbs, 20-35% kubva kumafuta uye 10-35% kubva ku protein.

Kuti uderedze huremu, tsvaga reshiyo yaunonamira nayo, tarisa pazvikafu zvine hutano uye udye mashoma macalorie pane aunotsva.