Maitiro Ekuverenga MaMacros Ako Kunge Pro

Zvemukati

• Chii chinonzi Macros?
• Maitiro ekuverenga Macros
• Maitiro Ekutevera Macros
• Iwo Anogona Mabhenefiti ekuTracking Macros
• Iwo Downsides eKuverengera Yako Macros
• Saka, Iwe Unofanirwa Kuverenga Macros Ako?
• Ongororo ye

Iwo ma2020 anogona zvakare kutarisirwa seyegoridhe zera rehutano hwekuteedzera. Foni yako inogona kukuudza kuti maawa mangani awakatora wakatarisana neiyo skrini muvhiki rese. Wachi yako inogona kunyora kuti mangani matanho awatora uye pasi pawakakwira zuva rese. Uye mushure mekurodha pasi app kana maviri, iwe unogona kutotanga kuenzanisa magiramu emahydrohydrate, mafuta, uye mapuroteni (aka macronutrients) auri kudya pasi zuva nezuva.

Asi iwe chaizvo unoda kutevera madyiro aunoita izvi zvinovaka muviri? Pano, vanyori vezvokudya vakanyoreswa vanoputsa maitiro ekuverenga macros zvichienderana nehutano hwako nezvinangwa, pamwe nezvakanaka nezvayakaipira zvekuzvishandisa kutungamira sarudzo dzako dzekudya. Spoiler: Haisi iyo yakanyanya kunaka pfungwa kune wese munhu.

Chii chinonzi Macros?

Macronutrients, kana "macros" muchidimbu, ndizvo zvinovaka muviri izvo muviri wako unoshandisa kuita zviitiko zvezuva nezuva nemabasa, anodaro Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D, muridzi weMcDaniel Nutrition Therapy. Iwo matatu akakosha macros makabhohaidhiretsi, mafuta, uye mapuroteni, uye chimwe nechimwe chine basa rakasiyana mumuviri wako. "Zvese zvinoitwa nemuviri, kubva pakurovedza muviri kusvika pakufema, zvinoda makabhohaidhiretsi," anodaro McDaniel. "Mafuta anoumba masero emuviri, anobatsira kutora mavhitamini, anoita basa muhutano hwemwoyo, uye anotibatsira kunzwa takaguta kwenguva yakareba, nepo mapuroteni anobatsira kuchengetedza hutano hwetsandanyama nemapfupa, anobatsira kudzora chirwere cheshuga, uye kugadzirisa masero" - uye izvo zvishomanana. yeakawanda mikana yekudya huwandu hwakaringana hweprotein, mafuta, uye carbs. (Yakabatana: Mafuta Akagutswa Chaizvoizvo Chakavanzika cheHupenyu Hurefu?)

Iko hakuna kumwe kuseta-mune-ibwe kurudziro yehuwandu hwema macronutrients iwe aunofanirwa kuverengera kukora mazuva ese - kuwedzera, bonde rako, kureba, huremu, chiitiko chezviitiko, uye zvinangwa zvega zvese zvinokanganisa zvaunoda, anodaro McDaniel. Kune vakadzi, kazhinji, United States Dhipatimendi rezvekurima rinokurudzira kuti 45 kusvika 65 muzana yemacalorie anouya kubva ku carbs, 20 kusvika 35 muzana ye macalorie anobva kumafuta, uye 10 kusvika 35 muzana yemacalorie anobva kumaprotein, anodaro McDaniel.

Aya mazano akasununguka anogona kukubatsira kuti usarudze kuti ingani nzvimbo mundiro yako yekutsaurira kune yega macronutrient. Asi vamwe vanhu - sevaya vari kuedza kurova chinangwa chehutano kana kuita basa kana vanhu vane mamwe mamiriro ekurapa - vangangoda kuverenga iyo chaiyo macronutrients yavanoda uye kunyatso tarisisa mashandisiro avo (zvimwe pane zvikonzero nei zvishoma) .

Maitiro ekuverenga Macros

Kuti uone kuti ingani yega yega macronutrient yaunoda zuva nezuva, iwe unofanirwa kutanga waona kuti mangani macalorie auri kupisa, anodaro McDaniel. (Iyo USDA inopa online Calculator iyo inokupa iwe fungidziro yezuva nezuva caloric yako inoda kuti urambe uine huremu hwemuviri. Ingo rangarira kuti zvaunoda zvinoshanduka zvinoenderana neyako chikamu chezviitiko.) Iwe zvakare unofanirwa kuziva kuti mangani macalorie ari mugiramu macronutrient yega yega: 1 gramu yemakabohydrate ine maekorii mana; 1 gramu yemafuta ine 9 makorikori, uye 1 gramu yeprotein ine 4 makorikori, anotsanangura kudaro. Kubva ipapo, iwe uchazoda kuburitsa notepad uye uteedzere mafomula maviri ekutanga:

1. Mazuva ese maCalorie Per Macro: huwandu hwekoriori pazuva x muzana yemakoriyori anouya kubva kune chaiyo macronutrient pazuva
2. Mazuva ese maGram neMacro: macalorie emacronutrient pazuva - macalorie pagiramu yemacronutrient

Semuenzaniso, munhu anopisa 2,000 macalories pazuva anogona kuverenga macros avo seizvi:

Makabhohaidhiretsi

• 2000 yakazara macalorie x .50 macalorie kubva kumahydrohydrate = 1000 macalorie kubva kumahydrohydrate
• 1000 macalories kubva kumacarbohydrates ÷4 macalorie pa1 gram carbohydrate = 250 magiramu emacarbohydrates pazuva

Mafuta

• 2000 total calories x .30 yemacalories kubva kumafuta = 600 calories kubva kumafuta
• 600 macalori kubva kumafuta ÷ 9 macalorie pa 1 gramu mafuta = 67 magiramu emafuta pazuva

Mapuroteni

• 2000 total calories x .20 yemacalories kubva muprotein = 400 calories kubva muprotein
• Makori mazana mana kubva kumapuroteni ÷ 4 macalorie pa 1 gramu protein = 100 gramu mapuroteni pazuva

Zvekare, magiramu emakabohydrate, mapuroteni, uye mafuta zvakanyorwa pano ingori kurudziro, uye munhu wega macalorie uye macronutrient zvinodiwa zvichave zvakasiyana, anodaro McDaniel. Semuyenzaniso, mumwe munhu anomhanya mangwanani ega ega angangoda kudira mafuta emakabhohaidhiretsi kupfuura munhu anofarira kutonhora pamubhedha mazuva mazhinji, anotsanangura kudaro. (Zvakabatana: Zvaunoda Kunzwisisa Nezve Kuekisesaiza uye Calorie-Burn)

Tisingataure, iyo macronutrient kugovera kuchachinja zvichienderana nehutano hwako kana kuita zvinangwa, anodaro Molly Kimball, RD, C.S.SD., New Orleans-based dietitian kuOchsner Fitness Center uye anotambira podcast. FUELED Wellness + Nutrition. Kana iwe uri kutsvaga kurasikirwa nemafuta emuviri (uye uchishamisika kuti ungaverenga sei macros ekuremerwa uremu), semuenzaniso, iwe unogona kudhiza back pane iyo nhambaof carbs iwe yaunoshandisa kuti uwane calorie dhefisiti, chengetedza yako protein yekushandisa yakafanana kuti uchengetedze uye kuvaka kuonda mhasuru, uye kunamatira nemafuta ane mwero, anodaro Kimball. Padivi repafiripi, unogona kuwedzera carb yako nemafuta ekudya kana iwe uchida kuwedzera uremu, anotsanangura. Uye kana iwe uchitarisira kuvaka tsandanyama, iwe ungangoda kushandisa mamwe macalories kubva kuma carbs nemaprotein, anowedzera McDaniel.

Iyi misiyano ndosaka zvakakosha kuti usangane neyeanyoresa dietitian kana iwe uchida kuziva maitiro ekuverenga macros uye sangana nezvinangwa zvako zvehutano nekugwinya, anodaro Kimball. Mushure mezvose, zvinangwa zvako zvemacro zvinobatsira chete kana mafomula anoshandiswa kuzvisarudzira achifunga nezvemuviri wako wakasarudzika uye mararamiro, anotsanangura. "Dzinorongedzerwa iwe kuti dzienderane nezvido zvako, kana kuti yaive cookie-cutter formula?" anowedzera. "Gadzira imwe nguva nemari shoma kuti usangane nenyanzvi yezvokudya wozogovana zvinangwa zvako, uripi murwendo rwako, wozoita kuti vashande newe kuisa pamwechete chimwe chinhu chakasarudzika uye chakasarudzika kwauri. Ipapo ivo "zvakare ndinogona kukudzidzisa nezvekuti manhamba aya anotaridzika sei maererano nechikafu."

Maitiro Ekutevera Macros

Paunenge uchinge waisa zvinangwa uye uchiziva kuverenga macros, funga kurodha pasi app, seFitbit neMyFitnessPal, kuteedzera zvaunodya, anodaro McDaniel. Ikoko, iwe unozogona kumisikidza chikafu chako uye nekuona kwavo kwehutano maprofiles. Ingoita shuwa kuti unotarisa "zvekudya zvakasimbiswa," sezvo chero munhu anogona kuwedzera chikafu pane iwo maapplication uye nekupa ruzivo rwekudya rusina chokwadi, izvo zvinogona kukutadzisa kurova macro targets, anodaro.

Kana iwe usiri kuda kushandisa app, dzokera kune zvekutanga uye utarise kune chako chikafu chikafu chinyorwa chinyorwa, icho chinokuudza iwe kuti yakawanda sei macronutrient imwe neimwe iri mukushandira, anodaro McDaniel. (Iri gwaro rinokudzidzisa maitiro ekuverenga zvakafanira chinyorwa chekudya kana iwe usingazive kare.)

Hazvina mhosva kuti ndeipi nzira yaunosarudza kuteedzera nekuverenga macros ako, zvakadaro, ziva kuti "zvinongoita sekuongorora kwako kuti une zvakawanda sei," anodaro Kimball. "Kana iwe uchiisa muhafu yekapu yemupunga webrown, ihafu yekapu here? Uye uri kuzadza chinhu chakakodzera muapp - ndizvo zvakafanana nezvawakadya?" Kutora nguva yekuisa chikafu chakakodzera uye saizi yechikamu ndicho kiyi yekurova zvinangwa zvemacronutrient iwe nemuongorori wako wekudya wasarudza. (Inoenderana: Yako Yakazara Yekutungamira kune iyo 'IIFYM' Kana Macro Diet)

Iwo Anogona Mabhenefiti ekuTracking Macros

Kuchengeta macros ako hakusi chinhu chinodiwa kune wese munhu, asi mamwe mapoka anogona kubatsirwa nekuita kudaro, anodaro McDaniel. Zvisinei nechikonzero, "kuverenga macros ako kunoita kuti uzive zvekupfura - izvo chinangwa chako," anotsanangura Kimball. "Kune mameseji akawanda uye nzira kunze uko uye kuziva kuti nhamba idzi ndedzipi zvinogona kupa munhu chimwe chinhu chekuvavarira."

Vanhu vane zvimwe zvehutano, senge rudzi rwechirwere cheshuga, vangangotarisa yavo yakawanda macrooreti kuti vaone kuti vanoenderana magiramu e carbs avanodya pakudya kune insulin dose, anotsanangura McDaniel. Saizvozvowo, avo vane chirwere chisingaperi cheitsvo vanowanzoda kudzikisira mapuroteni ekushandisa kuti vagadzirise mamiriro avo, uye kuteedzera macro avo kunogona kuvabatsira kuti vaone kuti havapfuure kudya kwavo kwakakurudzirwa, anowedzera Kimball.

Mumwe munhu anotevera kudya kwe keto - kunosanganisira kutsvaga makumi manomwe neshanu muzana emakoriyumu ako kubva kumafuta, aine makumi maviri muzana kubva kumapuroteni, uye 5 muzana kubva kumakabhohaidhiretsi - anogona zvakare kuda kuteedzera macros avo, kunyanya yavo carb uye mafuta ekudya, kuti muviri wavo ugare mu ketosis. (apo muviri unoshandisa mafuta - isina kuchengetwa glucose - sehuni), anodaro McDaniel.

Avo vanoda kudzikisa huremu, kuwana mhasuru, kana kurova chinangwa chekuita vanogona zvakare kusarudza kuverenga uye kuchengeta tabo pane macro avo, anodaro Kimball. Semuenzaniso, kutsungirira kwemumhanyi kurovedzwa kweiyo Ironman mujaho kunogona kubatsirwa nekutevera yavo carb yavanodya, izvo zvinozovabatsira kuona kuti vanopa muviri wavo zvakakwana sosi yesimba iyo yaanoda kushandisa pane yakanyanya danho, anowedzera McDaniel.

Iwo Downsides eKuverengera Yako Macros

Shoko renyevero pamusoro pekuverenga macros ako kutungamira sarudzo dzako dzekudya: "Nekuda kwekuti iwe unodya 'x huwandu' hwemagiramu emacros hazvireve kuti ndeyemhando," anodaro McDaniel. "Kana mumwe munhu achinyanya kufunga nezvekugoverwa kwemacronutrient ezvekudya kwavo, vanogona kuramba vachidya chikafu chizere nezvakagadziriswa uye vachiri kusangana nezvinangwa zvakakura." Chokwadi, noshing pamaprotein bars uye yakaderera-carb, yakakwira-fat ice creams inogona kukubatsira kurova yako yakakurudzirwa macronutrient kutora, asi izvo zvekudya zvinogona kunge zvichishaikwa mufiber uye yakakosha mamicronutrients.

Zvakare, kunamatira kune ako macro zvinangwa kunoda simba rekufunga, uye kubatikana nenhamba kunogona kukudziridza hukama husina hutano nechikafu mune vamwe vanhu, anodaro McDaniel. "Ndinopokana isu [tatova] nezvakakwana pamahwendefa edu kuwedzera macro kuverenga kwairi!" anoti. "Tinosarudza vatengi vanovimba zvakanyanya nezvinyorwa zvemukati, senzara, kuzara, uye kugutsikana kwepfungwa kune zvokudya, zvichienzaniswa nekutonga kwekunze zvakadai sekuverenga magiramu e carbs kana mafuta." (BTW, ndiyo hwaro hwekudya kunonzwisisika.)

Kuti utaure izvozvo, Kimball anowedzera kuti "[kuverenga macros ako] kunoda kutarisisa uye kutsunga, uye kunze kwekunge chiri chinhu chaizvo "ndinofanira kuita, ndinokurudzira vanhu kuti vazadze huropi nzvimbo, nguva, uye simba nechimwe chinhu."

Saka, Iwe Unofanirwa Kuverenga Macros Ako?

Tichifunga nezvese kuzvipira uye simba rinodiwa kuti unamate kune yako carb, mafuta, uye mapuroteni zvinangwa - pamwe chete nemuitiro kugona kuita zvinokuvadza kupfuura zvakanaka - vese McDaniel naKimball vanokurudzira chete vanhu vanozonyatso batsirwa nekutevera macros avo kudaro. "Iwe haudi macro kuverenga kuti udye zvakanaka," anodaro McDaniel. "Kutarisisa kunaka kwechikafu chako, izvo zvinosanganisa chikafu zvinokubatsira kuti unzwe kugutsikana pamweya uye nemuviri, trumps kuverenga magiramu." (Ungangoda kufunga nezve kumisa kuverenga macalorie zvakare.)

Uye kana iwe ita sarudza kuverenga macro ako mushure mekusangana neyeanyoresa chikafu, usarega iwo manhamba ave chako, anodaro Kimball.

"Tarisa pane macros ako kusvika pakubatsira iwe kukudziridza rwiyo rwekudya uye mapatani echikafu ayo anokwanisa kwauri," anotsanangura. "Asi pamusoro peizvozvo, nyatso ziva uye urangarire kuti usazviita chishuwo chiri kuwedzera nzvimbo yakakosha yehuropi iwe yaungangoshandisa zvimwe zvinhu zvakawanda zvakanaka muhupenyu hwako."

Ongororo ye