Tataiso ea Moqali ho Itokisetse Lijo Tsa 'Mele le Phepo e Ntle

Litaba

• Motheo: Phepo e nepahetseng ea ho haha ​​'mele
• Mokhoa oa ho tseba kalori ea hau le lipheo tsa Macro bakeng sa ho aha lijo tsa mmele
• 1. Fumana tšebeliso ea matla a letsatsi ka leng.
• 2. Fetola ho ipapisitse le hore na u ntse u khoasolla kapa u itšeha.
• 3. Fumana li-macro tsa hau.
• Tataiso ea Mehato ka Mehato ea Boitokisetso ba Lijo tsa ho Aha 'Mele
• 1. Fumana lisebelisoa tsa hau.
• 2. Rera le ho reka lijo.
• 3. Lokisetsa lijo tsa motheo.
• 4. Bokella lijo tsa hau.
• Letsatsi la 'mele
• Litšebeletso tsa Phano ea Lijo tsa ho Aha 'Mele
• Tlhahlobo bakeng sa

Haeba o kile oa kopana le mohahi oa 'mele ea tlholisano - kapa hee, o ile a bala ka har'a fepa ea bona ea Instagram - mohlomong o ke ke oa makatsoa ke ho tseba hore ba fumana' mele ea bona e mesifa, e otileng ka motsoako oa boikoetliso le phepo e nepahetseng.

Ho khomarela lijo tse hahang 'mele, ho lokisa lijo ke senotlolo. (Ua tseba hore na e ea joang: Ha u lokisetsa lijo tse phetseng hantle, ha u na monyetla oa ho otla Chipotle tseleng ha u khutlela hae kapa ho hlasela nkho ea botoro ea matonkomane ha u qeta ho ikoetlisa.)

Hore na o semathi se ipabolang, o batla ho haha ​​'mele, kapa motho ea fanang ka phepo e nepahetseng, mokhoa ona oa ho tataisa lijo tsa ho haha' mele o ka ba molemo.Hape, tse ling tsa diresepe tsa ho aha lijo tse hahang 'mele li tla u etsa marotholi. (Tlhahiso: Hase khoho le raese feela.)

Motheo: Phepo e nepahetseng ea ho haha ​​'mele

Ho haha ​​'mele ha ho na moralo oa phepo o lekanang le o mong oo baatlelete ba lokelang ho o latela. Leha ho le joalo, mananeo a mangata a phepo e nepahetseng ea 'mele a kopanya phepo ea ho bala likhalori le phepo e kholo (e tsejoang hape e le' Haeba E Lokela Macro ea Hau 'kapa' lijo tsa 'IFYM'), ho bolela Paige Johnson, setsebi sa boithuto ba 'mele sa boithuto le The Diet Doc le setifikeiti sa phepo e nepahetseng. ho tloha Precision Nutrition le National Academy of Metabolic Sciences.

Ho bala khalori ho hloka ho latela lik'halori tsa hau hore o tle o tsebe ho boloka li-tab tse haufi hore na o ja bokae letsatsi ka leng. Ho bala macronutrients (macros ka bokhutšoanyane) ke ho etsa bonnete ba hore karolo e itseng ea kakaretso ea lik'halori tsa hau e tsoa ho e 'ngoe le e 'ngoe ea li-macronutrients tse tharo: liprotheine, lik'habohaedreite le mafura.

Evan Eaton, setsebi sa phepo e nepahetseng le Nutrishop, Boca Raton, o re: "Karolo e nepahetseng ea macros e tla fapana ho ea ka motho, empa mananeo a mangata a hloka karolo e phahameng ea lik'habohaedreite, liprotheine tse itekanetseng, le mafura a tlaase ho isa ho a leka-lekaneng." , Florida.

Ho utloahala ho le thata? Ke ka lebaka leo baatlelete ba bangata ba hirang mokoetlisi kapa setsebi sa phepo e nepahetseng ho ba thusa ho tseba hore na khalori ea bona le ho senyeha ha macronutrient - le hore na morero oa bona oa papali ea ho haha ​​​​'mele - e lokela ho ba methating eohle ea ho itokisetsa, ho bolela setsebi sa' mele Natalie Matthews, IFBB Bikini Pro le mothehi oa Mookameli oa Fit Vegan.

ICYDK, baetsi ba 'mele ba bangata ba latela linako tsa "bulking" le "ho itšeha", tseo ka tsona ba tsepamisitseng maikutlo haholo ho aheng mesifa ('me hangata ba ja lik'hilojule tse eketsehileng) kapa ho lahleheloa ke mafura (hangata ho fokotsa lik'hilojule). Bakoetlisi ba bang ba boetse ba khothaletsa nako ea limatlafatsi, e leng ha u sebelisa lik'habohaedreite ka mokhoa o bohlale ho thusa ho matlafatsa pele ho boikoetliso kapa ho tlatsa mabenkele a glycogen ka mor'a ho ikoetlisa. (FYI, tsena ke lijo tse molemo ka ho fetisisa tseo u ka li jang pele le ka mor'a ho ikoetlisa.)

Ho boletse joaloke ho khoneha ho DIY. Kahoo, haeba u batla ho etsa lijo tsa hau tsa ho haha ​​'mele le phepo e nepahetseng, itokisetse ho phutha matsoho.

Mokhoa oa ho tseba kalori ea hau le lipheo tsa Macro bakeng sa ho aha lijo tsa mmele

1. Fumana tšebeliso ea matla a letsatsi ka leng.

Mohato oa pele ke ho fumana Kakaretso ea Ts'ebeliso ea Matla a Letsatsi le Letsatsi (TDEE), ho bolela Anthony Balduzzi, NMD, mothehi oa The Fit Father Project: "Ena ke khakanyo e haufi ea palo ea likhalori tseo u li chesang letsatsi ka leng ho latela bophahamo, boima ba 'mele oa hau. , lilemo, le boemo ba mosebetsi," oa hlalosa. Ho fumana boleng boo, sebelisa kalkulaator ea inthaneteng e kang ena kapa ena. (Mona: Lintho tse 10 tseo u neng u sa li tsebe ka likhalori).

2. Fetola ho ipapisitse le hore na u ntse u khoasolla kapa u itšeha.

Haeba sepheo sa hau e le ho theola boima ba 'mele le mafura (ho itšeha), u tla hloka ho ja lik'hilojule tse fokolang ho feta nomoro ea hau ea TDEE, ho hlalosa Dr. Balduzzi. O re: "Empa haeba u batla ho fumana boima ba 'mele kapa mesifa, u tla hloka ho ja lik'hilojule tse eketsehileng." Kenya kapa tlosa likhalori tse 250 ho isa ho tse 500 ho ea / ho TDEE ea hau ho fumana khalori ea hau ea letsatsi le letsatsi (DTCI). (Na u batla ho isa mesifa ea hau boemong bo bong? Tataiso ena e kenyeletsang tsohle ea ho bulking e tla u thusa ho fihlela lipheo tsa hau tsa boikoetliso.)

3. Fumana li-macro tsa hau.

U ka etsa sehlopha sa lipalo ho fumana hantle hore na ke li-carb, liprotheine le mafura a makae ao u lokelang ho a ja letsatsi le leng le le leng (tataiso ena e tla u bontša hore na u ka e etsa joang) - kapa u ka e kenya ka har'a kalkulaator ea macro . Leka e 'ngoe ea tsena:

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

Tataiso ea Mehato ka Mehato ea Boitokisetso ba Lijo tsa ho Aha 'Mele

Sepheo sa moralo oa lijo oa ho haha ​​​​'mele ke hore u ka ja lijo leha e le life tseo u li batlang, ha feela u sa fetelle lik'hilojule tseo u li abetsoeng ebe u otla karo-karolelano e nepahetseng ea li-macro tse tharo. (P.S. mokhoa ona oa ho ja o ka boela oa bitsoa "phepo e bonolo.")

Ho ja lijo tsa morao-rao ho ka u thusa haholo hore u khomarele lijo tsa ho haha ​​'mele. "Ho bonolo haholo ho kgeloha le ho etsa kgetho e fosahetseng ya dijo ha o hloleha ho lokisetsa dijo," ho hlalosa Eaton. Ke kahoo eena le Johnson ba khothalletsang ho fana ka nako e le 'ngoe har'a beke ho lokisetsa lijo tsa hau tsa ho haha' mele.

1. Fumana lisebelisoa tsa hau.

Sesebelisoa sa ho lata joalo ka MyFitnessPal le Lahleha! e etsa hore ho be bonolo ho khetha le ho lekola lijo, ha li ntse li kopanya lik'halori le macros nthong e 'ngoe le e' ngoe ea lijo tsa hau tsa 'mele. Ho feta moo, li tla u thusa ho tseba hore na ke lijo life tse nang le li-carbs, liprotheine le mafura. (E amanang le: Lisebelisoa tse Molemohali tsa ho Theola Boima ba 'mele Tse Lokolohileng Haholo).

U kanna ua batla sekala sa kichineng (se tla u thusa ho lekanya lijo ka nepo hofeta le boholo ba likarolo tsa mahlo feela) le lijana tse ling tsa lijo tse tiileng tsa ho boloka lijo tsa hau.

2. Rera le ho reka lijo.

Ka mor'a moo lethathamong la hau la ho haha ​​lijo tsa 'mele: Ho reka mabenkeleng. "Karolong e 'ngoe le e' ngoe - liprotheine, carbs le mafura - rera lijo tse tharo ho isa ho tse hlano tsa mantlha tseo u tla li ja bakeng sa beke. Ebe u etsa lenane la likokoana-hloko," ho bolela Balduzzi. O bitsa lijo tsena tsa "ho-ho", 'me tsena e tla ba karolo ea tau ea lijo tsa hau bekeng e tlang. (Haeba e le lekhetlo la pele u lokisetsa lijo, bala ka liphoso tsena tsa ho itokisetsa lijo tseo u lokelang ho li qoba.)

Ha u khetha li-veggies tsa hau, "etsa bonnete ba hore ho na le mebala e fapaneng hobane mebala e emela livithamini le liminerale," ho bolela Matthews. "Sena se tla u thusa hore u se ke ua ba le khaello ea limatlafatsi 'me se tla u boloka u se ke ua teneha." (PS e, u ka ba sehahi sa 'mele sa vegan.)

Sebelisa e meng ea mehlala e ka tlase ho etsa lenane la lijo tsa hau tsa 'mele tsa lijo tsa pele.

• Liprotheine tse omnivorous: khoho, turkey, nama ea khomo, salmon, mahe, tuna ea makotikoting kapa sardine
• Liprotheine tse thehiloeng ho limela: quinoa, linaoa, tofu, protheine ea meroho e entsoeng ka letsoho, tempeh, linaoa, phofo ea protheine ea vegan
• Mafura a phetseng hantle: avocado, oli ea kokonate, linate, yogurt ea Greece, chisi, lipeo
• Li-carbs tse phetseng hantle: quinoa, raese, monokotsoai o tsoakiloeng, oatmeal, litapole, bohobe ba Ezekiel, motsoala
• Meroho: khale, pelepele, spinach, tamati, likomkomere, motsoako oa salate
• Linoko / Li-condiments: sauce e chesang, basil, vinaigrette ea Balsame, tomoso ea phepo e nepahetseng, konofolo, letsoai, pepere, sirilamunu

3. Lokisetsa lijo tsa motheo.

Ho itokisetsa lijo tsa 'mele ho ka u thusa hore u lule tseleng, empa hafeela u ja seo u se phehileng. Kena: mefuta-futa. Ho e-na le ho etsa lintho tse kang li-stew, li-curries le li-fries tse tla hloka hore u je ntho e tšoanang ka matsatsi a mahlano a otlolohileng, lijo tsa pele tse ka kopanngoang ka litsela tse sa tšoaneng, ho bolela Monica Auslander Moreno, MS, RD, LDN, phepo e nepahetseng. moeletsi oa RSP Nutrition. (E amanang: Menahano e 20 eo U nang le Eona ka ho Fetisisa Ha U ntse U ja Lijo)

Morero oa hau oa tšebetso: Popela protheine ea hau (e nang le linoko tse ling) ka ontong, 'me e ke e chesoe. "Tsoela pele 'me u phehe meroho ea hau ka nako e le' ngoe," ho bolela Balduzzi. Ebe u sebelisa seapehi sa raese kapa setofo-holimo ho pheha li-carb tsa hao ka likonopo tse 'maloa. Ka nako e ts'oanang, chesa meroho leha e le efe eo u ka ratang ho ba le eona, 'me u belise mahe a hao.

"Ha ntho e 'ngoe le e' ngoe e phehiloe, boloka motsoako o mong le o mong ka lijaneng tse arohaneng tseo u tla khona ho li nka beke eohle," ho fana ka maikutlo a Balduzzi.

4. Bokella lijo tsa hau.

Kaha joale lijo tsohle tsa hau li phehiloe 'me sehatsetsi sa hau se na le sohle seo u lokelang ho se etsa ke ho ntša lijana tsena ebe u kopanya lijo ka mekhoa e fapaneng ka nako ea lijo.

Balduzzi o re: "E boloke e le bonolo ka ho tlatsa halofo ea poleiti ea hau ka meroho efe kapa efe, tlatsa karolo ea bone ea poleiti ea hau ka protheine, ebe karolo ea ho qetela ka carb e phetseng hantle." "Haeba li-macros tsa hau li fapane, likarolo li tla fetoha, empa ena ke sebaka se setle sa ho qala."

Malebela a mang a thusang le litlhahiso tsa lijo tsa ho haha ​​'mele:

• Likhopolo tse 7 tsa ho itokisetsa lijo tsa meroho tse nang le metsoako e 10 feela
• Kamoo U ka Khethang Lijo Tse Phethahetseng-Lokisetsa Recipe
• Morero oa lijo tsa beke le beke oa lijo tsa Mediterranean
• Malebela a ho Lokisetsa Lijo le ho Apeha Haholoanyane Selemong Sena
• Phephetso ea matsatsi a 30 ea Lijo

Letsatsi la 'mele

Ho pheta-pheta: Ha ho na moralo oa lijo o tla shebahala o tšoana. Mehopolo ea ho haha ​​​​'mele e tsoang Moreno le Balduzzi e ka tlase e kanna ea se sebetse le moralo oa hau, empa e kanna ea ba mokhoa o motle oa ho etsa hore lero la hau la boqapi le phalle.

Lijo tsa hoseng:Etsa li-oats tsa bosiu bo le bong ka cashew butter, fat flaxseed, lebese la linate kapa lebese la lebese, le peo ea chiaKAPAdipanekuku tse entsoeng ka phofo ea almonde, lebese la linate kapa lebese la lebese, oli ea mohloaare, litholoana / spinach e sa tsoakoang, phofo e bakang le sinamone (bakeng sa protheine e eketsehileng, o ka eketsa protheine e ngata).

Lijo tsa motšeare:Lahlela e 'ngoe ea liprotheine tsa hau holim'a salate e lehlakoreng e entsoeng ka likomkomere, tamati, avocado, squirt ea lemone, letsoai le asene, ebe o kopana le carb e kang litapole kapa o kopanya salmon ea makotikoting le avocado, yogurt ea Greece, le avocado mayo bakeng sa motsotsoana, e seng pheha lijo tse nang le protheine e ngata, ebe o eketsa bethe ea spinach. (U batla maikutlo a mang? Batla maikutlo ana a ho lokisa lijo ao e seng khoho le raese e bohloko.)

Lijo tsa mantsiboea:Kopanya salate e kholo ka kopi e le 'ngoe ea organic quinoa, avocado, 'me u e phahamise ka tofu, tempeh kapa khoho.KAPA kopanya lisebelisoa tse tšoanang ka burrito, sekoaelo sa sandwich, kapa burrito e hahiloeng ho e fetola. (U kanna oa leka Tilapia ena ea Pistachio-Crusted, Salmon ena ea Miso-Lime le Couscous, Broccoli le Peppers, kapa Spinach Turkey Feta Burger.)

Litšebeletso tsa Phano ea Lijo tsa ho Aha 'Mele

Ho lekoa lijo tsa ho haha ​​'mele' me ha o khone ho li qeta beke le beke? Ka lehlohonolo, ka ho phahama ha lits'ebeletso tsa phano ea litekete tsa lijo tse kang Blue Apron le HelloFresh le tsona li ile tsa tla le lik'hamphani tse fanang ka lijo tsa 'mele. Tse ka tlase li ka tlisa lijo tse phehiloeng le tse phehiloeng pele - tse lumellanang le lipheo tsa hau le lijo - ka kotloloho monyako oa hau.

• Kitchen ea Kettlebell
• Letšoao la Lijo
• Lijo tsa FlexPro
• MealPro
• Ja Hloekileng
• Macros e matla
• Lijo tsa mesifa 2 Tsamaea
• Lijo tsa Mafura

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