Yadda ake ƙididdige Macros ɗinku Kamar Pro

Wadatacce

• Menene Macros?
• Yadda ake lissafin Macros
• Yadda ake Bin Macros
• Fa'idodin Yiwuwar Binciko Macros
• Ƙasa na Ƙidaya Macros ɗin ku
• Don haka, Ya Kamata Ya Kidaya Macros ɗin ku?
• Bita don

Hakanan ana iya ɗaukar shekarun 2020 a matsayin shekarun sa ido na lafiya. Wayarka za ta iya gaya maka awoyi nawa kuka kashe kuna duban allo a cikin sati. Agogon ku na iya shiga matakai nawa kuka ɗauka da benaye da kuka hau cikin yini. Kuma bayan saukar da app ko biyu, zaku iya fara lissafin gram na carbohydrates, mai, da furotin (aka macronutrients) da kuke ci kowace rana.

Amma ku gaske kuna buƙatar ci gaba da lura da yadda kuke amfani da waɗannan abubuwan gina jiki? Anan, masu cin abinci masu rijista sun rushe yadda ake lissafin macros dangane da lafiyar ku da burin ku, gami da fa'ida da rashin amfani da su don jagorantar zaɓin abincin ku. Mai ɓarna: Ba shine mafi kyawun ra'ayin kowa ba.

Menene Macros?

Macronutrients, ko "macros" a takaice, sune abubuwan gina jiki waɗanda jikin ku ke amfani da su don gudanar da ayyuka da ayyuka na yau da kullun, in ji Jennifer McDaniel, MS, RD.N, C.S.S.D., LD, mai maganin McDaniel Nutrition Therapy. Mahimman macro guda uku sune carbohydrates, mai, da furotin, kuma kowannensu yana taka rawa ta musamman a jikin ku. "Duk abin da jiki ke yi, daga motsa jiki zuwa numfashi, yana buƙatar carbohydrates," in ji McDaniel. "Fats ne suke samar da kwayoyin jikin mutum, suna taimakawa wajen sha bitamin, suna taka rawa wajen lafiyar zuciya, kuma suna taimaka mana mu ji koke, yayin da furotin ke taimakawa wajen kula da lafiyar tsoka da kashi, yana taimakawa wajen sarrafa ciwon sukari, da gyara kwayoyin halitta" - kuma wadannan kadan ne. daga cikin fa'idodi masu yawa na cin adadin adadin furotin, fats, da carbs. (Mai Alaƙa: Shin Fatsan Fats A zahiri Asiri ne na Tsawon Rayuwa?)

Babu shawarar saiti guda ɗaya don adadin macronutrients da yakamata ku yi burin ci kowace rana-ƙari, jima'i, tsayi, nauyi, matakin aiki, da burin mutum duk suna shafar bukatun ku, in ji McDaniel. Ga mata, gaba ɗaya, Ma'aikatar Aikin Noma ta Amurka ta ba da shawarar cewa kashi 45 zuwa 65 na adadin kuzari sun fito ne daga carbs, kashi 20 zuwa 35 na adadin kuzari sun fito ne daga kitse, kuma kashi 10 zuwa 35 na kalori sun fito ne daga furotin, in ji McDaniel.

Waɗannan jagororin da ba su da tushe za su iya taimaka muku yanke shawarar kusan nawa sarari akan farantin ku don keɓe ga kowane macronutrient. Amma wasu mutane - kamar waɗanda ke ƙoƙarin bugun ƙoshin lafiya ko burin aiwatarwa ko kuma mutanen da ke da wasu yanayin kiwon lafiya - na iya son lissafin ainihin adadin abubuwan da suke buƙata kuma su mai da hankali sosai ga amfani da su (ƙari akan dalilan da yasa a ɗan) .

Yadda ake lissafin Macros

Don gano ainihin adadin kowane macronutrient da kuke buƙata yau da kullun, dole ne ku fara gano adadin adadin kuzari da kuke ƙonawa, in ji McDaniel. (USDA tana ba da lissafin lissafi na kan layi wanda ke ba ku kimanta buƙatun ku na yau da kullun don kula da nauyin jikin ku. Ka tuna kawai cewa buƙatunku suna canzawa gwargwadon matakin ayyukan ku.) Hakanan kuna buƙatar sanin adadin adadin kuzari da ke cikin gram na kowane macronutrient: 1 gram na carbohydrates yana da adadin kuzari 4; gram 1 na mai yana da adadin kuzari 9, kuma gram 1 na furotin yana da adadin kuzari 4, ta bayyana. Daga can, kuna buƙatar buše takaddar rubutu kuma ku bi mahimman tsari guda biyu:

1. Calories na yau da kullun ga macro: jimlar adadin kuzari a kowace rana x bisa dari na adadin kuzari da za su fito daga takamaiman kayan abinci na yau da kullun
2. Gram na kowace Macro: adadin kuzari na macronutrients kowace rana ÷ adadin kuzari a kowace gram na ma'adanai

Misali, mutumin da ya kona calories 2,000 a rana zai iya lissafin macros dinsa kamar haka:

Carbohydrates

• 2000 jimlar adadin kuzari x .50 na kalori daga carbohydrates = kalori 1000 daga carbohydrates
• Kalori 1000 daga carbohydrates calories 4 kalori a gram 1 carbohydrate = 250 g na carbohydrates kowace rana

Mai

• 2000 jimlar adadin kuzari x .30 na adadin kuzari daga mai = calories 600 daga mai
• 600 adadin kuzari daga mai ÷ 9 adadin kuzari a kowace gram 1 mai = 67 grams mai a kowace rana

Protein

• 2000 jimlar adadin kuzari x .20 na adadin kuzari daga furotin = calories 400 daga furotin
• Kalori 400 daga furotin calories 4 kalori a gram 1 na protein = 100 grams na furotin kowace rana

Bugu da ƙari, gram na carbohydrates, furotin, da kitse da aka lissafa a nan shawarwarin gabaɗaya ne, kuma buƙatun caloric da na kowane mutum zai bambanta, in ji McDaniel. Misali, wanda ke tafiya don gudu kowace safiya zai iya buƙatar ƙara yawan carbohydrates fiye da wanda ya fi son yin sanyi a kan kujera mafi yawan kwanaki, in ji ta. (Mai dangantaka: Abin da kuke Bukatar Ku fahimta Game da Motsa Jiki da Calorie-Burn)

Ba a ma maganar ba, rabon kayan abinci mai gina jiki zai canza dangane da lafiyar ku ko burin aiki, in ji Molly Kimball, R.D., C.SS.D., wani masanin abinci na New Orleans a Cibiyar Fitness ta Ochsner kuma mai watsa shirye-shiryen podcast. FUELED Wellness + Gina Jiki. Idan kuna neman rasa kitsen jiki (kuma kuna mamakin yadda ake ƙididdige macro don asarar nauyi), alal misali, zaku iya sake buga adadin carbs ɗin da kuke cinye don cimma ƙarancin kalori, ci gaba da amfani da furotin ɗinku iri ɗaya don kulawa da ginawa. m tsoka taro, kuma tsaya tare da wani matsakaici mai ci, ya ce Kimball. A gefen juyawa, zaku iya haɓaka carb ɗin ku da mai mai idan kuna son yin nauyi, in ji ta. Kuma idan kuna fatan gina tsoka, za ku iya buƙatar ƙara yawan adadin kuzari daga carbohydrates da furotin, in ji McDaniel.

Wannan canjin shine dalilin da yasa yake da mahimmanci saduwa da likitan cin abinci mai rijista idan kuna son sanin yadda ake lissafin macros da kyau kuma hadu da burin lafiyar ku da motsa jiki, in ji Kimball. Bayan haka, makasudun macro ɗinku suna da fa'ida ne kawai idan dabarun da aka yi amfani da su don tantance su suna yin la’akari da keɓaɓɓiyar jikin ku da salon rayuwar ku, in ji ta. "An yi musu al'ada don dacewa da buƙatun ku, ko kuwa tsarin kuki ne?" Ta kara da cewa. "Ka fitar da wani lokaci da 'yan kuɗi kaɗan don saduwa da likitancin abinci kuma ka raba abin da burinka yake, inda kake cikin tafiyarka, sannan ka sa su yi aiki tare da kai don haɗa wani abu da aka keɓance maka da kuma daidaikun mutane. Hakanan yana iya ilmantar da ku kan yadda waɗannan lambobi suke kama dangane da abinci. "

Yadda ake Bin Macros

Da zarar kun kafa maƙasudai kuma kun san yadda ake lissafin macros, la'akari da zazzage ƙa'idar, kamar Fitbit da MyFitnessPal, don bin abubuwan da kuke ci, in ji McDaniel. A can, zaku sami damar shiga abincinku kuma ku ga bayanan martaba na abinci mai gina jiki. Kawai tabbatar cewa kuna neman "ingantattun abinci," tunda kowa zai iya ƙara abinci akan waɗancan ƙa'idodin kuma ya ba da bayanin ingantaccen abinci mai gina jiki, wanda zai iya hana ku bugun makasudin macro, in ji ta.

Idan ba kwa son amfani da app, koma kan kayan yau da kullun kuma duba lakabin gaskiyar abincin abincin ku, wanda zai gaya muku nawa kowane macronutrient yake cikin hidima, in ji McDaniel. (Wannan jagorar zata koya muku yadda ake karanta lakabin abinci mai kyau idan ba ku sani ba.)

Ko da wace hanya kuka zaɓa don bi da lissafin macros ɗin ku, kodayake, ku sani cewa "daidai ne daidai gwargwadon kimar ku," in ji Kimball. "Idan kuna sanya rabin kofi na shinkafa launin ruwan kasa, da gaske rabin kofi ne? Kuma kuna cika abin da ya dace a cikin app - shin daidai yake da abin da kuka ci?" Theauki lokaci don shiga madaidaicin abinci da girman rabo shine mabuɗin don cimma burin macronutrient da ku da masanin abincin ku suka yanke shawara. (Mai alaƙa: Cikakken Jagoranku ga 'IIFYM' Ko Abincin Macro)

Fa'idodin Yiwuwar Binciko Macros

Bibiyar macro ɗin ku ba lallai ba ne ga kowa da kowa, amma wasu ƙungiyoyi za su iya amfana daga yin hakan, in ji McDaniel. Ko da wane dalili ne, "kirga macros ɗin ku yana ba ku damar sanin abin da za ku harba - menene burin ku," in ji Kimball. "Akwai saƙonni da hanyoyi da yawa a can da sanin menene waɗannan lambobin na iya ba wani abu da ya nufa."

Mutanen da ke da wasu yanayin kiwon lafiya, irin su nau'in ciwon sukari na I, na iya yin la'akari da abincin da suke ci don tabbatar da sun dace da giram ɗin carbs da suke cinyewa yayin cin abinci zuwa adadin insulin, in ji McDaniel. Hakanan, waɗanda ke da cutar koda na yau da kullun za su buƙaci iyakance amfani da furotin don inganta yanayin su, kuma bin diddigin macros ɗin su na iya taimaka musu su tabbatar ba su wuce abin da aka ba da shawarar ba, in ji Kimball.

Wani yana bin abincin keto - wanda ya haɗa da samun 75 % na adadin kuzari daga mai, tare da kashi 20 daga furotin, da kashi 5 daga carbohydrates - yana iya son bin diddigin macros ɗin su, musamman carb ɗin su da mai mai, don haka jikin su ya zauna cikin ketosis. (lokacin da jiki ke amfani da kitse - ba a adana glucose ba - a matsayin mai), in ji McDaniel.

Wadanda ke son rage nauyi, samun karfin tsoka, ko bugun maƙasudin wasan kwaikwayon na iya zaɓar yin lissafi da kiyaye shafuka akan macros ɗin su, in ji Kimball. Misali, horar da 'yan wasa masu juriya don tseren Ironman na iya amfana daga bin diddigin abubuwan da suke amfani da su na carb, wanda zai taimaka musu wajen tabbatar da cewa sun ba jikinsu isasshen makamashin da yake bukata don motsa jiki a irin wannan matakin mai tsanani., in ji McDaniel.

Ƙasa na Ƙidaya Macros ɗin ku

Kalmar taka tsantsan game da ƙididdige macro naku don jagorantar zaɓin abincinku: "Saboda kawai kuna cin 'x adadin' grams na macro ba ya nufin yana da inganci," in ji McDaniel. "Idan wani yana mai da hankali ne kawai kan rarraba abincin abincin su, har yanzu suna iya cin abincin da ke cike da abincin da aka sarrafa kuma har yanzu suna cimma burin macro." Tabbatacce, cin abinci a kan sandunan furotin da ƙananan carb, ƙanƙara mai ƙanƙara mai ƙima zai iya taimaka muku bugun abin da ake buƙata na macronutrient, amma waɗancan abincin na iya ƙarancin fiber da mahimman abubuwan ƙoshin abinci.

Menene ƙari, manne wa makasudin macro ɗinku yana buƙatar ɗan ƙarfin kuzari, kuma wannan damuwa da lambobi na iya haɓaka alaƙar rashin lafiya tare da abinci a cikin wasu mutane, in ji McDaniel. "Ina jayayya cewa [tuni] muna da isasshen faranti don ƙara ƙidaya macro!" tana cewa. "Mun fi son abokan ciniki sun fi dogaro da abubuwan da ke cikin gida, kamar yunwa, ƙoshin lafiya, da gamsuwa ta zuciya ga abinci, idan aka kwatanta da sarrafawar waje kamar ƙidaya gram na carbs ko mai." (BTW, wannan shine tushen cin abinci mai ma'ana.)

Don sake maimaita hakan, Kimball ya ƙara da cewa "[ƙidaya macros ɗinku] yana ɗaukar hankali da ƙuduri, kuma sai dai idan wani abu ne da kuke gaske suna bukatar yi, ina ƙarfafa mutane da gaske su cika sararin kwakwalwarsu, lokaci, da kuzarinsu da wani abu dabam."

Don haka, Ya Kamata Ya Kidaya Macros ɗin ku?

Yin la'akari da duk alƙawarin da ƙarfin da ake buƙata don manne wa maƙasudin carbohydrate, mai, da furotin ɗinku - tare da yuwuwar aikin na yin cutarwa fiye da mai kyau - duka McDaniel da Kimball suna ba da shawarar mutanen da za su amfana da gaske daga bin diddigin macros ɗin su. "Ba kwa buƙatar ƙididdigar macro don cin abinci da kyau," in ji McDaniel. "Mayar da hankali kan ingancin abincin ku, wanda haɗewar abinci ke taimaka muku jin gamsuwa ta jiki da ta jiki, yana ƙidaya ƙididdigar gram." (Kuna so kuyi la'akari da dakatar da kirga adadin kuzari ma.)

Kuma idan kun yi zaɓi lissafin macros ɗin ku bayan saduwa da likitan cin abinci mai rijista, kar ku bari waɗannan lambobin su zama ainihin ku, in ji Kimball.

"Ku mai da hankali kan macros ɗin ku gwargwadon yadda zai taimaka muku haɓaka salon cin abinci da tsarin abinci wanda zai dore muku," in ji ta. "Amma bayan wannan, da gaske ku sani kuma ku tuna kada ku mai da hankali wanda ke haɓaka sararin kwakwalwa mai mahimmanci wanda zaku iya amfani da shi don wasu abubuwa masu kyau a rayuwar ku."

Bita don