Jagoran Mafari don Shirye-shiryen Abinci da Gina Jiki

Wadatacce

• Tushen: Gina Jiki
• Yadda za a Ƙayyade Kalori ɗinku da Maƙasudin Macro don Shirye-shiryen Abincin Jiki
• 1. Nemo jimlar kashe kuzarin ku na yau da kullun.
• 2. Daidaita bisa ko kuna girma ko yankewa.
• 3. Nuna macro.
• Jagorar Mataki-mataki don Shirya Abincin Jiki
• 1. Samo kayan aikin ku.
• 2. Shirya da siyan abinci.
• 3. Shirya abinci na asali.
• 4. Haɗa abincinku.
• Ranar Gina Jiki Ra'ayoyin Shirye-shiryen Abinci
• Sabis na Bayarwa Shirye -shiryen Abincin Jiki
• Bita don

Idan kun taɓa saduwa da mai yin gasa mai gasa - ko hey, kawai gungurawa ta hanyar abincin su na Instagram - wataƙila ba za ku yi mamakin sanin cewa suna cin tsokar tsokar su ba ta hanyar motsa jiki da abinci mai gina jiki.

Don tsayawa tare da tsarin abinci mai gina jiki, shirya abinci yana da mahimmanci. (Kun san yadda ake tafiya: Lokacin da kuka shirya abinci mai lafiya gaba, ba za ku iya buga Chipotle ba a kan hanya zuwa gida ko ku kai hari da kwalbar man gyada lokacin da kuke rataya bayan motsa jiki.)

Ko kai dan wasa ne da aka samu lambar yabo, mai son zama mai gina jiki, ko kuma kawai mai ba da abinci mai gina jiki, wannan yadda za a jagoranci shirya abincin gina jiki na iya zama da amfani.Bugu da ƙari, wasu girke -girke na dafa abinci na gina jiki zai sa ku nutse. (Ambato: Ba kaji da shinkafa kawai ba.)

Tushen: Gina Jiki

Gina jiki ba shi da tsarin abinci mai-girma-daya-daidai wanda ƴan wasa ke buƙatar bi. Koyaya, yawancin shirye-shiryen abinci mai gina jiki suna haɗa abinci mai ƙididdige kalori tare da abincin macro (wanda kuma aka sani da 'Idan Ya dace da Macro ɗin ku' ko abincin 'IFYM'), in ji Paige Johnson, ƙwararren masanin abinci mai gina jiki tare da The Diet Doc tare da takaddun shaida na abinci mai gina jiki. daga Gina Jiki da Cibiyar Nazarin Ƙasa ta Ƙasa.

Ƙididdigar kalori yana buƙatar bin diddigin kalori don ku ci gaba da kasancewa kusa da shafuka akan daidai nawa kuke ci kowace rana. Ƙididdiga macronutrients (macro a takaice) shine don tabbatar da wani kaso na jimlar adadin kuzari ya zo daga kowane ma'auni na macronutrients guda uku: furotin, carbohydrates, da mai.

Evan Eaton, kwararre kan abinci mai gina jiki tare da Nutrishop a Boca Raton ya ce "Madaidaicin adadin macro zai bambanta mutum zuwa mutum, amma yawancin shirye-shiryen suna buƙatar adadin carbohydrates mai yawa, matsakaicin matsakaicin adadin furotin, da ƙarancin matsakaicin kaso na mai." , Florida.

Sautin rikitarwa? Shi ya sa mafi yawan 'yan wasa hayan koci ko abinci mai gina jiki don taimaka musu su gane abin da kalori count da macronutrient rushewa - da kuma abin da bodybuilding abinci prep game shirin - ya kamata a cikin dukan matakai na shirye-shiryen, ya ce bodybuilder Natalie Matthews, IFBB Bikini Pro da kuma kafa. Fit Vegan Chef.

ICYDK, galibin masu gina jiki suna bin lokutan '' bulking '' da '' yankan '', lokacin da suka fi mai da hankali kan gina tsoka (kuma galibi suna cin ƙarin adadin kuzari) ko rasa mai (yawanci yanke kalori). Wasu masu horarwa suna ba da shawarar lokacin abinci mai gina jiki, wanda shine lokacin da kuke amfani da dabaru da dabaru don taimakawa kuzari kafin motsa jiki ko sake cika shagunan glycogen bayan motsa jiki. (FYI, waɗannan sune mafi kyawun abinci don ci kafin da bayan motsa jiki.)

Wannan ya ce, shishine mai yiwuwa ga DIY. Don haka, idan kuna neman yin kayan dafa abinci na gina jiki da abinci mai gina jiki, ku shirya don nade hannayenku.

Yadda za a Ƙayyade Kalori ɗinku da Maƙasudin Macro don Shirye-shiryen Abincin Jiki

1. Nemo jimlar kashe kuzarin ku na yau da kullun.

Mataki na farko shine gano jimlar kuɗaɗen makamashi na yau da kullun (TDEE), in ji Anthony Balduzzi, NMD, wanda ya kafa The Fit Father Project: "Wannan ƙididdigewa ne na adadin adadin kuzari da kuke ƙone kowace rana bisa tsayin ku, nauyi. , shekaru, da matakin aiki," in ji shi. Don nemo wannan ƙimar, yi amfani da kalkuleta na kan layi kamar wannan ko wannan. (Anan: Abubuwa 10 da baku sani ba game da Kalori).

2. Daidaita bisa ko kuna girma ko yankewa.

Idan burin ku shine rage nauyi da mai (yankan), kuna buƙatar cin ƙarancin adadin kuzari fiye da lambar TDEE ɗin ku, in ji Dr. Balduzzi. "Amma idan kuna neman samun nauyi ko tsoka, kuna buƙatar cin ƙarin adadin kuzari," in ji shi. Ƙara ko rage adadin kuzari 250 zuwa 500 zuwa/daga TDEE ɗin ku don nemo ci gaban kalori na yau da kullun (DTCI). (Neman ɗaukar tsokar ku zuwa mataki na gaba? Wannan jagorar mai haɗa duka don ƙwanƙwasawa zai taimaka muku cimma burin ku na dacewa.)

3. Nuna macro.

Kuna iya yin tarin lissafi don gano ainihin adadin carbs, sunadarai, da kitse da yakamata ku yi niyyar ci kowace rana (wannan jagorar zai nuna muku yadda ake yin ta) - ko kuma kawai za ku iya saka shi cikin lissafin macro. . Gwada ɗayan waɗannan:

• Katy Hearn Fit Macro Calculator
• IIFYM Macro Calculator
• BodyBuilding.com Macro Calculator

Jagorar Mataki-mataki don Shirya Abincin Jiki

Jigo na tsarin abinci na gina jiki shine zaku iya cin duk abincin da kuke so, muddin ba ku wuce adadin adadin kuzarinku ba kuma ku buga daidai rabo na macros uku. (PS. Ana iya kiran wannan salon cin abinci "mai sassaucin ra'ayi.")

Shirye-shiryen abinci na iya taimaka muku manne wa abincin gina jiki. Eaton ya ce "Yana da sauƙin sauƙaƙewa da yin zaɓin abinci mara kyau lokacin da kuka kasa cin abinci," in ji Eaton. Wannan shine dalilin da ya sa shi da Johnson suka ba da shawarar raba lokaci ɗaya a cikin mako don shirya abincin ku na gina jiki.

1. Samo kayan aikin ku.

Aikace -aikacen bin sawu kamar MyFitnessPal da Rasa shi! yana sauƙaƙa zaɓi da bin diddigin abinci, yayin da suke haɓaka adadin kuzari da macro a cikin kowane kayan abinci na ginin jikin ku. Bugu da ƙari, za su taimake ka ka koyi abin da abinci ya ƙunshi carbohydrates, sunadarai, da mai. (Mai Alaƙa: Mafi kyawun Ayyukan Rage Nauyin Nauyi waɗanda ke da Kyauta Gaba ɗaya).

Hakanan kuna iya son ma'aunin dafa abinci (wanda zai taimaka muku auna abinci daidai da girman girman girman ido) da wasu kwantena masu ƙarfi don adana abincinku.

2. Shirya da siyan abinci.

Gaba gaba akan jerin abubuwan da za a yi na gina jiki: Jerin kayan miya. "A cikin kowane nau'i-nau'i - sunadaran, carbohydrates, da fats - shirya manyan abinci uku zuwa biyar da za ku ci a mako. Sa'an nan kuma yi jerin kayan lambu, "in ji Balduzzi. Ya kira waɗannan abincin "tafi-zuwa", kuma waɗannan za su zama mafi girman rabo na abincinku na mako mai zuwa. (Idan wannan shine farkon lokacin shirya abinci, karanta akan waɗannan kurakuran shirya abinci don gujewa.)

Lokacin zabar kayan lambu, "tabbatar cewa akwai launi iri-iri saboda launuka suna wakiltar bitamin da ma'adanai," in ji Matthews. "Wannan zai taimaka wajen kiyaye ku daga samun ƙarancin abinci mai gina jiki kuma zai hana ku gajiya." (PS eh, zaku iya zama mai gina jiki mai cin ganyayyaki.)

Yi amfani da wasu misalan da ke ƙasa don haɓaka jerin kayan abinci na kayan abinci na ginin jikin ku.

• Kwayoyin sunadarai: kaji, turkey, naman sa, kifi, kwai, tuna gwangwani ko sardines
• Sunadaran tushen shuka: quinoa, wake, tofu, furotin kayan lambu mai laushi, tempeh, wake, furotin furotin vegan
• Kitse masu lafiya: avocado, man kwakwa, kwayoyi, yogurt Girkanci, cuku, tsaba
• Carbohydrates masu lafiya: quinoa, shinkafa, gauraye berries, oatmeal, dankalin turawa mai dadi, burodin Ezekiel, dan uwan
• Kayan lambu: kale, barkono, alayyafo, tumatir, cucumbers, salatin mix
• Kayan yaji/Kayan ƙanshi: zafi miya, Basil, Balsamic vinaigrette, yisti mai gina jiki, tafarnuwa, gishiri, barkono, lemun tsami

3. Shirya abinci na asali.

Shirye -shiryen abinci na gina jiki na iya taimaka muku ci gaba da tafiya, amma idan kun ci abin da kuka dafa. Shigar: iri -iri. Maimakon yin abubuwa kamar miya, kayan miya, da soyayyen abinci wanda zai buƙaci ku ci daidai gwargwado na kwana biyar madaidaiciya, shirya abincin da za a iya haɗa shi ta hanyoyi daban-daban, in ji Monica Auslander Moreno, MS, RD, LDN, abinci mai gina jiki mai ba da shawara ga RSP Nutrition. (Masu Alaka: Tunani 20 da Kafi Sanin Kasancewa Lokacin Shirye Abinci)

Shirin aikinku: Sanya furotin ɗinku (wanda aka ɗora tare da wasu kayan yaji) a cikin tanda, kuma ku bar ta gasa. Balduzzi ya ce "Ku ci gaba da gasa kayan marmari a lokaci guda." Sa'an nan, yi amfani da injin dafa shinkafa ko murhu-saman don dafa carbin ɗinku tare da danna maɓallin. Lokaci guda, tururi kowane irin kayan lambu da kuke so a hannu, da tafasa ƙwai.

Balduzzi ya ce "Lokacin da aka dafa komai, adana kowane sinadarin a cikin kwantena daban waɗanda za ku iya ɗauka daga ko'ina cikin mako."

4. Haɗa abincinku.

Yanzu da aka dafa duk abincinku kuma firij ɗinku ya cika, abin da kawai za ku yi shine fitar da waɗancan kwantena ku haɗa abincin ta hanyoyi daban -daban a lokacin cin abinci.

Balduzzi ya ce "A sauƙaƙe ta hanyar cika rabin farantin ku da kowane irin kayan lambu, cika kashi ɗaya cikin huɗu na farantin ku da furotin, kuma ƙarshen ƙarshe tare da carb mai lafiya," in ji Balduzzi. "Idan macro ɗinku ya bambanta, rabo zai canza, amma wannan wuri ne mai kyau farawa."

Ƙarin shawarwari masu taimako da dabarun shirya abinci na gina jiki:

• Ra'ayoyin Shirye-shiryen Abincin Ganyayyaki 7 tare da Sinadarai 10 Kawai
• Yadda Ake Samun Cikakken Abincin-Prep Recipe
• Shirin Abincin Abincin Bahar Rum na mako -mako
• Nasihu don Shirya Abinci da Dafa Ƙari a Wannan Shekara
• Kalubalen Shirye-shiryen Abinci na Kwanaki 30

Ranar Gina Jiki Ra'ayoyin Shirye-shiryen Abinci

Don maimaitawa: Babu tsarin abincin kowa zai yi kama. Ra'ayoyin dafa abinci na gina jiki daga Moreno da Balduzzi da ke ƙasa bazai yi aiki tare da shirin ku ba, amma suna iya zama hanya mai kyau don samun ruwan ku mai ƙoshin abinci.

Karin kumallo:Yi wasu hatsi na dare tare da man shanu na cashew, flaxseed ƙasa, madarar goro ko madarar kiwo, da tsaba chiaKOpancakes da aka yi da garin almond, madarar goro ko madarar madara, man zaitun, 'ya'yan itacen tsami/alayyafo, foda mai burodi, da kirfa (don ƙarin furotin, zaku iya ƙara foda na furotin foda).

Abincin rana:Jefa ɗaya daga cikin sunadaran ku a kan salatin gefen da aka yi da cucumber, tumatir, avocado, ɗan lemun tsami, gishiri, da vinegar, sannan ku haɗa tare da go-carb kamar dankalin turawa mai daɗi KO haɗa salmon gwangwani tare da avocado, yogurt na Girkanci, da avocado mayo na ɗan lokaci, ba-gasa babban abinci mai gina jiki, kuma ƙara kan gado na alayyafo. (Kuna son ƙarin dabaru? Ku ɗanɗana waɗannan dabarun dafa abinci waɗanda ba kaji da shinkafa ba ne.)

Abincin dare:Haɗa babban salatin tare da kofi guda ɗaya quinoa Organic quinoa, avocado, da sama shi da tofu, tempeh, ko kazaKO hada irin wannan sinadaran a cikin burrito, kunshin sanwic, ko burrito da aka lalata don canza shi. (Kuna iya gwada wannan Pistachio-Crusted Tilapia, wannan Miso-Lime Salmon tare da Couscous, Broccoli, da Barkono, ko wannan Alayyafo Turkiyya Feta Burger.)

Sabis na Bayarwa Shirye -shiryen Abincin Jiki

An gwada shirya abinci na gina jiki kuma ba za ku iya zanta shi kowane mako ba? Sa'ar al'amarin shine, tare da haɓaka sabis na isar da kayan abinci kamar Blue Apron da HelloFresh suma sun zo kamfanonin samar da abinci na jiki. Wadanda ke ƙasa za su iya isar da dafaffe da dafaffen abinci - wanda aka keɓance da burin ku da abincinku - kai tsaye zuwa ƙofar ku.

• Kettlebell Kitchen
• Ikon Abinci
• Abincin FlexPro
• Abincin Pro
• Ku ci Tsabta Bro
• Macro mai ƙarfi
• Abincin tsoka 2 Go
• Abincin Mai

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