Kudya Iko Kunopedzisira Kuchinja Maitiro Atinoona kuCalori

Zvemukati

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Pakutanga gore rino, takabvunza mubvunzo wakavhura nyika nyowani yekudya zvine hutano: chii macro? Takadzidza nezve pfungwa yekuverenga macronutrients-protein, makabhohaidhiretsi, uye mafuta-pakudya kwako. Zvichienderana nezvinangwa zvako zvekudya zvingave zvipi, unogona kuverenga macros ekuderedza uremu, kuverenga macros kukwidza uye kuvaka tsandanyama, uye kunyange kuverenga macros kuti uwedzere metabolism yako.

Saka isu tinoziva kuti macros chii, tinoziva anogona kukubatsira kuderedza uremu kana kurenda kunze ... asi chii chinonzi macro diet, chaizvo? Chokwadi ndechekuti, hapana macro-diet-fits-all rubriki; nekuti muviri wemunhu wese wakasiyana, kudya kwemunhu wese kwakasiyana. Nheyo yekutanga yakafanana, asi: iwe unofunga yako yakakwana caloric yaunodya maererano nemhando yako yemuviri uye purogiramu yekudzidzira uye wozofunga kuti chinangwa chako chii, kungave kurema uremu, kuwana mhasuru, nezvimwe.

Paunenge uchinge wawana yako caloric yaunodya yakatarwa, unobva waona kuti chikamu chipi cheavo macalorie chichauya kubva kumapuroteni, makabhohaidhiretsi, uye mafuta. Kuti metabolism iwedzere uye kusimba kwemhasuru, iwe uchada kushandura zviyero mukudya kwako kuenda ku40 muzana mapuroteni, 35 muzana emacarbohydrates, uye 25 muzana mafuta. Nekurasikirwa kwemafuta, huwandu hwacho i45 muzana protein, 35 muzana makabhohaidhiretsi, uye makumi maviri muzana mafuta. Inonzwika kuvhiringidza? Kune maapps eizvi-uye isu tichawana kune izvo.

Chero ripi zano raunosarudza, urikugadzira chikafu chinoshanda kwazvo chemuviri wako uye chirongwa chinogara chiripo chaunogona kuchengetedza cheupenyu hwese. Heino mhedziso yezvingave macro diet kwauri:

Hapana mapoka ezvokudya anobviswa

Kudya kwemacro ndiko kwakapesana nedhidhi yekubvisa; hapana chaunocheka zvachose. Pfungwa yacho ndeyekuti iwe ingo govera patsva zviyero zvako zvezvaunoshandisa kuti zvikwane zvaunoda zvekudya. Dairy, gluten, shuga: ivo vese vanogamuchirwa, asi pane kubata, mune izvo iwe unofanirwa kuenzanisa zvese kunze.

Icho chikafu chinoshanduka

Wakambonzwa izwi rekuti "flexible diet" kare? Ko zvakadii IIFYM? Iwo ese ari maviri mazwi ekutsanangura inoshanduka, yakadzikama nzira yekudya, uye ivo vese vanowira pasi pe "macro diet."

Nepo kusimbiswa kuri pakudya zvine hutano kuti usangane neako macro anodiwa-akaonda mapuroteni (huku, hove, nyama yemombe yakaonda), mafuta anovaka muviri (seavocados, mazai, uye nut butters), uye moyo, fibrous carbohydrates (fibrous veggies, zviyo zvakakwana sequinoa. , nezvimwewo. Iwe unongozvibuditsa kunze nezvimwe zvese zvekudya kwezuva rako. Saka kwete, haugone kudya pizza yose zuva rose, asi iwe haufanire kuzvibvisa. Chikafu ichi chine chekuita nekuenzanisa.

Zvakanyanya personalized

Manhamba emunhu wese achasiyana. Haasi munhu wese ari pachikafu chekudzora huremu, sekunge asiri munhu wese anoda 2,200 macalorie kuti achengetedze huremu hwavo, sekunge asiri munhu wese anoshanda mazuva matanhatu vhiki imwe neimwe. Isu tese tine akasiyana mameseji epanyama, zvinoreva kuti huwandu hwedu hunosiyana kubva pamunhu kuenda kumunhu. Chinokosha pano chichava maperesenti aunosarudza zvichienderana nezvinangwa zvehutano hwako. Kusandura zvimiro zvako zvinoreva kuti unenge uchitarisa kune ane hutano mapuroteni, mafuta, uye makabhohaidhiretsi, mune chero kugovera kwakagadziridzwa kune zvaunoda iwe pachako. Haisi iyo 80/20 yekudya.

Ipo iyo 80/20 ichitevedzera maitiro akafanana ekuchinjika uye pasina kubviswa, iyo macro chikafu chikafu chakayerwa. Iwe uchiri kuverenga, asi urikuverenga zvinhu zvakaita sekuti "ndakawana mapuroteni mangani nhasi, anga akakwana here?" kana kuti "ndasangana nenhamba yangu yemafuta ane hutano nhasi?"

Iyi data inogadziriswa inobvumira avo vane huwandu hwenhamba-kuva nehurongwa hwakawanda. Kunyange kuverenga kwacho kungave kwakaomarara pakutanga, kune maapps akaita seMyFitnessPal, My Macros +, uye Kurasa Izvo! izvo zvinogona kukubatsira kuti utange. Mushure mechinguva, zvinoita senge yechipiri hunhu.

Zvakanaka

Chimwe chezvinhu zvatinonyanya kuda nezvekudya uku inzira yakanaka yekudya. Hapana mapoka ezvikafu anobviswa, hapana mapoka ezvikafu anoshoreka, uye haufanire kunge uine "chekubiridzira kudya." Izvi zvinobatsira kusimudzira hukama hwakanaka nechikafu uye nzira isina mhosva yekudya. Wagadzirira Here?

Ichi chinyorwa pakutanga chakaonekwa paPopsugar Fitness.

Zvimwe kubva Popsugar Fitness:

Nakidzwa nechero ipi yeaya ane Hutano Macro Dessert Recipes ekuderedza uremu

Edza Iyi Macro Kudya Kudya Chirongwa

Izvo Zvaunofanirwa Kudya Kana Iwe Uchida Kuderedza uremu

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