Yako Yakazara Nongedzo kune iyo 'IIFYM' Kana Macro Kudya

Zvemukati

• Ongororo ye

Samira Mostofi paakatamira kuNew York City achibva kuLos Angeles, akanzwa sekudya kwake kwave kubva kwaari. Nekuwana kusingaperi kumaresitorendi epamusoro, hupenyu huri pakati nepakati hauna kunzwa senge sarudzo. Zvakadaro, aiziva kuti aifanira kuiisa mukati. Mufeni weCrossFit, akatevera shamwari dzake zhinji kujimu ndokuyedza chikafu chepa paleo-asi haana kuda kunzwa kurambidzwa uye kubvisirwa. Ndipo paakadzidza nezvekuverenga macro ake.

Macros, ipfupi kune macronutrients, mapuroteni, makabhohaidhiretsi, uye mafuta, iyo huru inovaka muviri inodiwa nemuviri kuti ishande nemazvo uye nemazvo, uye pfungwa yekuverenga macros ako ndeyekuita chokwadi chekuti iwe unowana chaiyo chiyero chega chega mukudya kwako kwezuva nezuva. Carbohydrate-mashuga, sitachi, uye faibha zvinowanikwa muzviyo, michero, miriwo, uye zvigadzirwa zvemukaka-zvine macalorie mana pagiramu. Mapuroteni, akagadzirwa neamino acid maketeni akakosha kuita kuti muviri uve nemafuta, zvakare ane mana macalorie pagiramu. Uye chekupedzisira, mafuta ndeyepamusoro-calori macronutrient pa9 macalorie pagiramu. Kuverenga macros hakuna kungobatsira Mostofi kurasikirwa mapaundi gumi nematanhatu mumwedzi mina, asi anoti zvakamugonesa kudya zvaaida pasina kusiya chero chinhu zvachose.

Uye Mostofi zvirokwazvo haasi ega mukutsvaga kwake kweiyo yakakwana combo yemacros. Maitiro ekudya (anowanzo hashtagged pa Instagram se #IIFYM, kana "kana anoenderana nekudya kwako macros") ari kuwedzera mukurumbira. Pfungwa: Unogona kudya chero chikafu chaunoda chero bedzi chiine mukana wakaringana wemacros. Izvi zvinoreva kuvavarira 45 kusvika 55 muzana yemakoriyumu ako ezuva nezuva kubva kumacarbohydrates, 25 kusvika 35 muzana kubva kumapuroteni pamwe nemamwe ari mafuta ane hutano, anodaro Liz Applegate, Ph.D., mutungamiriri wezvemitambo kudya kuYunivhesiti yeCalifornia, Davis. Yakaputsika pasi, izvo zvinosvika mazana matatu magiramu e carbs, 130 gramu eprotein, uye 42 gramu emafuta emukadzi anoshanda anotevera 2,000 calorie / zuva #IIFYM kudya.

Sezvo nekudya chero kupi, pane zvinhu zvekutora pfungwa usati wasvetuka pane macro-kuverenga chitima. Zvakanakira: Kuteedzera kunodikanwa kuita chirongwa ichi kunogona kukubatsira kuti uderedze huremu, kurega tsika dzakashata dzekudya, uye kukwidziridza zvaunowana mukurojesa nekuona kuti uri kukuchidzira tsandanyama dzako nenzira ine mwero nemaitiro ekudya. Cons: Yese yekutevera inogona zvakare kukurudzira hunhu hwekufungira uye kuita kuti zvive nyore kutadza kuona kunaka uye kuravira kwechikafu chako (mhoro, iwe nakidzwa izvi?) nekuti uri kungotarisa kukosha kwekudya. Zvakare, kubatidzwa nefoni yako kugara uchicheka zvekudya zvako kunogona kunge kuri kupera, kwesimba rako rese uye, LBH, bhatiri renhare yako. "Haasi munhu wese anotemerwa kunze kwekudya kwakadai," anodaro Applegate. "Ini ndinowanzo funga hunhu hwemunhu kana vandiudza kuti vanofarira kuverenga macro avo. Zvakakosha kuziva kuti chikafu ipeturu, hongu, asi zvakare chine hukama hwemagariro, chinokusimbisa."

Kana kuverenga macros kunonzwika sechinhu iwe uchiri kuda kuyedza, ipapo iwe unozoda mashoma mashoma maturusi ekutanga kuti utange. Kutanga kumusoro, yekudya tracker. Zvirongwa zvakaita seMyFitnessPal zvinoita kuti zvive nyore kusarudza uye kuteedzera chikafu, kutora ese macalorie uye macro ruzivo iwe kuti ugare pamusoro pemutambo wako, saka haufanire kuziva kuti ndezvipi zvekudya zvinoumba carb, protein, kana a mafuta, kana chiyero cheiwo matatu pakudya chinosanganisira. Iwe zvakare unozoda chiyero chezvekudya, nekuti sekumwe kudya, chikamu chekutonga chakakosha. Kuverenga macro ako kunodzikira kugiramu, uye ndine hurombo, asi iwe haugone kuona ziso iro.

Ready? Heano mazano mana ekubudirira:

1. Sanganisa. Nepo kuverenga macros ako hazvireve kutema chero chinhu kunze, pane tsika yekudya chikafu chimwe chete (sehuku yakakangwa, mupunga webrown, oatmeal) kakawanda. Zvakare, iwe haudi kunyatso skimp pane akakosha micronutrients, kana mavitamini nemaminerari, nekuda kwekuti muviri wako unozvida iwo zvishoma zvishoma. Chengetedza chikafu chakakwira mune antioxidants (semuchero) uye mavhitamini akakosha nemaminerari (semashizha ane mashizha, zvigadzirwa zvemukaka, uye mavheji ane mavara akajeka) kuve nechokwadi kuti uri kuzadza mukudya kwako nemicronutrients inoda muviri wako. Kana iwe uchiri kunzwa usimbe kana kurega mutambo wako, bvunza chiremba wako kana wezvehutano.

"Pane zvakawanda kune hupenyu kupfuura huku yakakangwa pamusoro pemupunga webrown. Vanhu vanofanirwa kuchengetedza zvakasiyana-siyana kuti varambe vaine hutano uye vawane mavhitamini anokosha nemaminerari. Kunyange kana iri kuchinjanisa dema nebrown nguva nenguva, nyore swaps inogona kuita mutsauko mukuru. ."

2. Idya mhando chaiyo yemacronutrients. Haasi ese mafuta kana makabhohaidhiretsi akagadzirwa akaenzana. Chinhu chekupedzisira chaunoda kudya macarbohydrates ako ese muchimiro cheshuga yakawedzerwa (iyo Applegate inoti haufanirwe kudarika magiramu makumi mashanu pazuva). Kana zvasvika kumafuta, tsvaga mhando dzakagwinya, dzisina saradhi senge dziri mumafuta emuorivhi nenzungu. Iwe unogona zvakare kuronga maviri servings vhiki nevhiki yehove salmon kuti uwane mune yakakosha omega-3 fatty acids uye flavour yese.

3. Usazvipfupisa. Mamwe macro-counters ane avo ratios abviswa, achivavarira kune angangoenzana akaenzana mapuroteni uye carbs. Kunyange uchidya mashoma carbs kungaita kuti iwe ufunge "kuonda," uri kunyatso kuita muviri wako kukuvadza kukuru. "Unoda carbs mukudya kwako, kunyanya kana uchinyanya kushingaira," anodaro Applegate. Kana usiri kudya makabhohaidhiretsi akakwana kuita kuti uve nekushanda kwakanyanya, muviri wako unotanga kushandisa mapuroteni ari mumhasuru dzako sehuni, pane izvo zvazvinoreva: kuvaka uye kugadzirisa mhasuru mushure mekuita. Kana iyo puroteni ichishandiswa sehuni, tsandanyama dzako dzinogona kupera simba, uye kukura nekuvakazve (verenga: kuwana uye kupora) kuchakanganiswa.

4. Bata base nenyanzvi yezvehutano. Ita shuwa kuti wataura nachiremba kana nyanzvi yezvekudya usati wanyura mukati. Vanogona kukubatsira kumisa zvinangwa zvine hungwaru, zvakachengeteka, uye kukupa zano rekuti usvike paunofanira kunge uchivavarira, zvichibva pane zvaunovavarira. Zvichida uri kutarisira kuderedza uremu, kuwana tsandanyama, kana kungochengeta zvauri kuitika. Chero chingave chinangwa ichocho, nyanzvi inogona kuve nechokwadi kuti uri kuwana mafuta aunoda muhuwandu hwakakodzera.

Ongororo ye