Abincin da ke Ƙarshe Yana Canja Yadda Muke Kallon Kalori

Wadatacce

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A farkon wannan shekarar, mun yi wata tambaya da ta buɗe sabuwar sabuwar duniya ta cin abinci lafiya: menene macro? Mun koya game da manufar ƙidaya macronutrients-furotin, carbohydrates, da mai-don abincinku. Dangane da abin da burin ku na abinci zai iya zama, zaku iya ƙidaya macros don asarar nauyi, ƙidaya macros don haɓakawa da haɓaka tsoka, har ma kirga macros don haɓaka haɓakar ku.

Don haka mun san abin da macros suke, mun san za su iya taimaka maka ka rasa nauyi ko karkatar da kai ... amma menene abincin macro, daidai? Gaskiyar ita ce, babu wani abincin-macro-abincin-daidai-dukkan rubric; domin jikin kowane mutum daban ne, abincin kowane mutum daban ne. Tushen iri ɗaya ne, kodayake: kuna ƙayyade mafi kyawun abincin ku na caloric dangane da nau'in jikin ku da jadawalin motsa jiki sannan ku yanke shawarar menene burin ku, ko asarar nauyi, samun tsoka, da sauransu.

Da zarar an saita adadin kuzarin ku, zaku gano wane ɓangaren waɗannan kalori za su fito daga furotin, carbohydrates, da mai. Don haɓakar haɓakar metabolism da ƙwayar tsoka, za ku so ku canza ma'auni a cikin abincin ku zuwa furotin 40 bisa ɗari, carbohydrates 35 bisa dari, da mai 25 bisa dari. Don asarar mai, rabo shine furotin kashi 45, kashi 35 na carbohydrates, da kashi 20 na mai. Sauti rikice? Akwai aikace-aikace don wannan-kuma za mu kai ga hakan.

Kowanne shiri kuka zaɓa, kuna ƙirƙirar abinci mafi inganci don jikin ku kuma mafi tsari mai dorewa wanda zaku iya kiyayewa na rayuwa. Anan ga ainihin abin da abincin macro zai iya zama a gare ku:

Ba a kawar da rukunin abinci ba

Abincin macro shine ainihin akasin abincin kawarwa; ba ku yanke komai ba kwata -kwata. Manufar ita ce kawai ku sake rarraba gwargwadon abin da kuke ci don dacewa da buƙatun abincin ku. Kiwo, alkama, sukari: duk suna maraba, amma akwai kama, a cikin wannan dole ne ku daidaita shi duka.

Abinci ne mai sassauƙa

Shin kun taɓa jin kalmar "abinci mai sassauci" a da? Me game da IIFYM? Dukansu sharuɗɗan ne don bayyana sassauƙa, daidaitaccen tsarin kula da abinci, kuma dukansu sun faɗi ƙarƙashin "abincin macro."

Yayin da ake ba da fifiko kan abinci mai kyau don saduwa da abubuwan da ake buƙata na macro-saboda sunadaran (kaza, kifi, naman sa maras nauyi), mai gina jiki (kamar avocados, qwai, da man goro), da zuciya, carbohydrates masu fibrous (fibrous veggies, dukan hatsi kamar quinoa). , da sauransu - har yanzu ana ba ku izinin samun yanki na pizza ko tarin pancakes. Kai har ma da sauran abincin ku na yini. Don haka a'a, ba za ku iya cin duk pizza duk rana ba, amma tabbas ba lallai ne ku hana kanku ba. Wannan abincin shine duk game da daidaituwa.

An keɓance shi sosai

Lambobin kowa za su bambanta. Ba kowa bane ke kan abinci don rage nauyi, kamar yadda ba kowa bane ke buƙatar adadin kuzari 2,200 don kula da nauyin su, kamar yadda ba kowa ke aiki kwana shida a kowane mako ba. Dukkanmu muna da kayan gyaran jiki daban-daban, wanda ke nufin lambobin mu za su bambanta daga mutum zuwa mutum. Maɓalli anan shine kashi ɗari da kuka zaɓa dangane da burin lafiyar ku. Canza gwargwadon ku yana nufin za ku mai da hankali kan sunadarai masu lafiya, fats, da carbohydrates, a cikin kowane rarraba da aka inganta don bukatun ku. Ba cin abinci bane na 80/20.

Yayin da 80/20 ke biye da irin wannan tsari na sassauci kuma ba a kawar da shi ba, abincin macro abinci ne mai ƙididdigewa. Har yanzu kuna ƙidaya, amma kuna ƙirga abubuwa kamar "nawa nawa furotin na samu yau, ya isa?" ko "yau na hadu da lafiyayyan kitso na?"

Wannan bayanan da ake iya ƙidaya yana ba wa waɗanda suka fi yawan lambobi damar samun ƙarin tsari. Yayin da kirgawa zai iya zama da wahala da farko, akwai aikace -aikace kamar MyFitnessPal, My Macros+, da Rasa Shi! hakan na iya taimaka muku farawa. Bayan ɗan lokaci, zai ji kamar yanayi na biyu.

Yana da kyau

Ofaya daga cikin abubuwan da muka fi ƙauna game da wannan abincin shine kyakkyawan tsarinsa na abinci. Babu kungiyoyin abinci da aka kawar da su, babu kungiyoyin abinci da aka zagi, kuma ba za ku taba samun "abincin yaudara ba." Wannan yana taimakawa wajen inganta dangantaka mai kyau tare da abinci da kuma hanyar da ba ta da laifi don cin abinci. Shin kuna shirye?

Wannan labarin ya fara fitowa a Popsugar Fitness.

Ƙari daga Popsugar Fitness:

Ci Gaba da Duk waɗannan Abincin Abincin Macro Mai Lafiya don Rage nauyi

Gwada Wannan Tsarin Abincin Abincin Macro

Abin da yakamata ku ci idan kuna son rage nauyi

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