Mokhoa oa ho bala li-macros tsa hau joalo ka pro

Litaba

• Macros ke Eng?
• Mokhoa oa ho bala li-macros
• Mokhoa oa ho Track Macros
• Melemo e ka bang teng ea ho lata Macros
• Litla-morao tsa ho bala li-Macros tsa hau
• Kahoo, Na U Lokela ho Bala Macros ea Hao?
• Tlhahlobo bakeng sa

Li-2020 le tsona li ka nkuoa e le lilemo tsa khauta ea ho latela bophelo bo botle. Fono ea hau e ka u joetsa hore na u qetile lihora tse kae u shebile skrineng sa eona beke kaofela. Oache ea hau e ka ngola hore na u nkile mehato e mekae le mekato eo u e hloeletseng letsatsi lohle. Kamora ho jarolla sesebelisoa kapa tse peli, o ka ba oa qala ho kopanya li-gram tsa lik'habohaedreite, mafura le protheine (aka macronutrients) eo u e jang letsatsi le letsatsi.

Empa uena ka 'nete o hloka ho boloka tlaleho ea ho ja limatlafatsi tsee? Mona, litsebi tsa phepo e nepahetseng li ngotse mokhoa oa ho bala li-macro ho ipapisitse le bophelo le sepheo sa hau, hammoho le melemo le mathata a ho li sebelisa ho tataisa khetho ea hau ea lijo. Spoiler: Ha se mohopolo o motle ho bohle.

Macros ke Eng?

Macronutrients, kapa "macros" ka bokhutšoanyane, ke limatlafatsi tseo 'mele oa hau o li sebelisang ho etsa mesebetsi le mesebetsi ea letsatsi le letsatsi, ho bolela Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., mong'a McDaniel Nutrition Therapy. Li-macros tse tharo tsa bohlokoa ke lik'habohaedreite, mafura le liprotheine, 'me e' ngoe le e 'ngoe e na le karolo e ikhethang' meleng oa hau. "Ntho e 'ngoe le e' ngoe eo 'mele o e etsang, ho tloha boikoetlisong ho ea ho phefumoloho, e hloka lik'habohaedreite," ho bolela McDaniel. "Mafura a etsa lisele tsa 'mele, a thusa ho monya livithamine, a phetha karolo ea bophelo bo botle ba pelo,' me a re thusa hore re ikutloe re khotše nako e telele, ha protheine e thusa ho boloka bophelo bo botle ba mesifa le masapo, e thusa ho laola lefu la tsoekere, le ho lokisa lisele" - 'me tseo ke tse seng kae feela. ea melemo e mengata ea ho ja palo e nepahetseng ea liprotheine, mafura le lik'habohaedreite. (Related: Na Mafura a Koahetseng Hantle-ntle ke Lekunutu la Bophelo bo Bolelele?)

Ha ho na tlhahiso e le 'ngoe e behiloeng ka har'a lejoe bakeng sa palo ea macronutrients eo u lokelang ho ikemisetsa ho e fumana letsatsi le leng le le leng - hape, thobalano ea hau, bolelele, boima ba 'mele, boemo ba ts'ebetso, le lipakane tsa hau kaofela li ama litlhoko tsa hau, ho bolela McDaniel. Bakeng sa basali, ka kakaretso, Lefapha la Temo la United States le khothaletsa hore liperesente tsa 45 ho isa ho 65 tsa likhalori li tsoa li-carbs, liperesente tse 20 ho isa ho 35 tsa likhalori li tsoa mafura, mme liperesente tsa 10 ho isa ho 35 tsa likhalori li tsoa liprotheine, ho bolela McDaniel.

Litaelo tsena tse hlephileng li ka u thusa ho etsa qeto ea hore na ho na le sebaka se kae ka poleiti ea hau ho nehela macronutrient ka 'ngoe. Empa batho ba bang - joalo ka ba lekang ho fihlela sepheo sa bophelo bo botle kapa ts'ebetso kapa batho ba nang le maemo a itseng a bongaka - ba kanna ba batla ho bala palo e nepahetseng ea li-macronutrients tseo ba li hlokang mme ba ele hloko tšebeliso ea bona (ho feta ka mabaka hobaneng hanyane) .

Mokhoa oa ho bala li-macros

Ho tseba hantle hore na u hloka bokae ba macronutrient ka 'ngoe letsatsi le letsatsi, u tlameha ho qala ka ho fumana hore na u chesa lik'hilojule tse kae, ho bolela McDaniel. ( USDA e fana ka sebali sa inthaneteng se u fang khakanyo ea tlhoko ea hao ea letsatsi le letsatsi ea lik’hilojule ho boloka boima ba ’mele. Hopola feela hore litlhoko tsa hao lia fetoha ho latela boemo ba mosebetsi oa hao.) Hape u tla lokela ho tseba hore na ke lik’hilojule tse kae ka gram ea macronutrient e 'ngoe le e' ngoe: 1 gram ea lik'habohaedreite e na le likhalori tse 4; 1 grama ea mafura e na le lik'halori tse 9, 'me grama e le' ngoe ea protheine e na le lik'halori tse 4, oa hlalosa. Ho tloha moo, o tla hloka ho hlakola bukana ebe o latela mekhoa e 'meli ea mantlha:

1. Lik'halori tsa Letsatsi le Letsatsi ka Macro: Kakaretso ea lik'halori ka letsatsi x liphesente tsa lik'halori tse tsoang ho macronutrient ka letsatsi
2. Ligrama tsa Letsatsi le Letsatsi ho ea ka Macro: lik'halori tsa macronutrient ka letsatsi ÷ likhalori ka grama ea macronutrient

Ka mohlala, motho ea chesang lik'halori tse 2 000 ka letsatsi a ka bala li-macro tsa bona ka tsela ena:

Lik'habohaedreite

• Likhalori tse 2000 tsa x .50 tsa lik'halori tse tsoang lik'habohaedreite = li-calories tse 1000 tse tsoang lik'habohaedreite
• Lik'hilojule tse 1000 tse tsoang lik'habohaedreite calories lik'hilojule tse 4 ho 1 gram carbohydrate = 250 dikgerama lik'habohaedreite ka letsatsi

Mafura

• Likhalori tse 2000 tsa x .30 tsa lik'halori tse tsoang mafura = li-calories tse 600 mafura
• Lik'hilojule tse 600 tse tsoang mafura ÷ lik'hilojule tse 9 ka gram e le 'ngoe ea mafura = 67 dikgerama tsa mafura ka letsatsi

Liprotheine

• 2000 kakaretso ea lik'hilojule x .20 ea lik'hilojule tse tsoang ho protheine = 400 lik'hilojule tse tsoang ho protheine
• Lik'hilojule tse 400 tse tsoang liprotheine calories lik'hilojule tse 4 ho 1 gram protein = 100 g ea protheine ka letsatsi

Hape, ligrama tsa lik'habohaedreite, liprotheine le mafura tse thathamisitsoeng mona ke litlhahiso tse akaretsang, 'me litlhoko tsa motho ka mong tsa lik'halori le macronutrient li tla fapana, ho bolela McDaniel. Mohlala, motho ea tsamaeang hoseng ho hong le ho hong o tla hloka mafura a mangata ho feta motho ea ratang ho robala setulong matsatsi a mangata, oa hlalosa. (E amanang: Seo u hlokang ho se utloisisa mabapi le ho ikoetlisa le khalori-chesa)

Ha re sa bue letho, kabo ea macronutrient e tla fetoha ho ipapisitse le sepheo sa hau sa bophelo bo botle kapa ts'ebetso, ho bolela Molly Kimball, RD, C.S.D., setsebi sa tsa phepo se New Orleans se Ochsner Fitness Center le moamoheli oa podcast FUELED Wellness + Phepo. Haeba o batla ho theola mafura a 'mele (mme o ntse o ipotsa hore na o ka bala li-macro joang bakeng sa tahlehelo ea boima ba' mele), ka mohlala, o kanna oa letsetsa morao ho li-carbs tse o li jang ho fihlela khaello ea khalori, boloka ts'ebeliso ea hau ea protheine e ts'oana ho boloka le ho aha mesifa e boima, 'me u khomarele mafura a itekanetseng, ho bolela Kimball. Ka lehlakoreng le leng, o ka eketsa lijo tsa hau tsa carb le mafura haeba u batla ho nona, oa hlalosa. 'Me haeba u na le tšepo ea ho haha ​​​​mesifa, mohlomong u tla hloka ho ja lik'hilojule tse ngata ho tsoa ho carbs le protheine, ho phaella McDaniel.

Phapang ena ke ka lebaka leo ho leng bohlokoa ho kopana le setsebi sa phepo e nepahetseng haeba u batla ho tseba ho bala li-macros hantle le kopana le lipheo tsa hau tsa bophelo bo botle le boikoetliso, ho bolela Kimball. Ntle le moo, lipehelo tsa hau tse kholo li na le molemo ha feela mekhoa e sebelisoang ho li tseba e nka 'mele oa hau o ikhethang le mokhoa oa hau oa bophelo, oa hlalosa. "Na li etselitsoe uena hore li lumellane le litlhoko tsa hau, kapa e ne e le moralo oa li-cookie-cutter?" oa eketsa. "Qeta nako le chelete e nyane ho kopana le setsebi sa phepo le ho arolelana sepheo sa hau, moo o leng leetong la hau, ebe o ba sebetsa le uena ho hlophisa ntho e ikhethileng le e ikhethileng bakeng sa hau. hape e ka u ruta hore na linomoro tsena li shebahala joang ho latela lijo. "

Mokhoa oa ho Track Macros

Hang ha u se u ipehetse lipakane 'me u tseba ho bala li-macros, nahana ka ho khoasolla sesebelisoa, joalo ka Fitbit le MyFitnessPal, ho latela seo u se jang, ho fana ka maikutlo a McDaniel. Ha u le moo, u tla khona ho ngola lijo tsa hau le ho bona lintlha tsa bona tsa phepo e nepahetseng. Etsa bonnete ba hore u batla "lijo tse netefalitsoeng," kaha mang kapa mang a ka eketsa lijo lits'ebetsong tseo mme a fana ka tlhaiso-leseling e sa nepahalang ea phepo e nepahetseng, e ka u sitisang ho fihlela sepheo sa hau sa macro, o re.

Haeba u sa batle ho sebelisa sesebelisoa, khutlela lithutong tsa mantlha 'me u shebe lethathamo la lintlha tsa phepo ea lijo, tse tla u joetsa hore na macronutrient e ngoe le e ngoe e kae tšebeletsong, McDaniel o re. (Tataiso ena e tla u ruta mokhoa oa ho bala sengoliloeng sa phepo hantle haeba u sa tsebe.)

Ho sa tsotelehe mokhoa oo u khethang ho o latela le ho bala li-macro tsa hau, leha ho le joalo, tseba hore "e nepahetse feela joalo ka tekolo ea hau ea hore na u na le bokae," ho bolela Kimball. "Haeba u kenya halofo ea kopi ea raese e sootho, na ehlile ke halofo ea senoelo? 'Me na u tlatsa ntho e nepahetseng ka har'a app - na seo se tšoana le seo u se jeleng?" Ho ipha nako ea ho kenya lijo tse nepahetseng le boholo ba karolo ke senotlolo sa ho hlasela lipheo tsa macronutrient tseo uena le setsebi sa hau sa phepo se nkileng qeto. (E amanang: Tataiso ea hau e Felletseng ea Lijo tsa 'IIFYM' Kapa Macro)

Melemo e ka bang teng ea ho lata Macros

Ho latela li-macros tsa hau ha se ntho e hlokahalang ho motho e mong le e mong, empa lihlopha tse ling li ka rua molemo ka ho etsa joalo, ho bolela McDaniel. Ho sa tsotelehe lebaka, "ho bala li-macro tsa hau ho u tsebisa hore na u thunya eng - sepheo sa hau ke eng," ho hlalosa Kimball. "Ho na le melaetsa le mekhoa e mengata haholo kantle ho naha mme ho tseba hore na linomoro tseo ke eng ho ka fa motho ho hong ho ikemisetsa."

Batho ba nang le maemo a itseng a bongaka, joalo ka lefu la tsoekere la mofuta oa 1, ba ka supa tšebeliso ea bona e kholo ho netefatsa hore ba tšoana le ligrama tsa carbs tseo ba li jang lijong le lethal dose ea insulin, McDaniel oa hlalosa. Ka mokhoa o ts'oanang, ba nang le lefu le sa foleng la liphio hangata ba hloka ho fokotsa ts'ebeliso ea bona ea liprotheine ho laola maemo a bona hantle, mme ho latela li-macro tsa bona ho ka ba thusa ho netefatsa hore ha ba fetele tlhahiso eo ba e khothalelitsoeng, ho eketsa Kimball.

Motho ea latelang lijo tsa keto - tse kenyelletsang ho fumana liperesente tse 75 tsa lik'hilojule tsa hau mafura, ka liperesente tse 20 ho tsoa ho protheine, le liperesente tse 5 ho tsoa ho lik'habohaedreite - le eena a ka batla ho latela li-macros tsa bona, haholo lijo tsa bona tsa carb le mafura, kahoo 'mele ea bona e lula e le ketosis. (ha 'mele o sebelisa mafura - eseng polokelo ea tsoekere - joalo ka mafura), ho bolela McDaniel.

Ba batlang ho theola boima ba 'mele, ho fumana boima ba mesifa, kapa ho otla sepheo sa ts'ebetso le bona ba ka khetha ho bala le ho boloka li-macros tsa bona, ho bolela Kimball. Mohlala, koetliso ea mamello ea semathi bakeng sa lebelo la Ironman e kanna ea una molemo ka ho lekola li-carb tseo ba li jang, tse tla ba thusa ho netefatsa hore ba fa 'mele ea bona matla a lekaneng a mohloli oo e o hlokang ho ikoetlisa boemong bo matla joalo., ho eketsa McDaniel.

Litla-morao tsa ho bala li-Macros tsa hau

Tlhokomeliso mabapi le ho bala li-macro tsa hau ho tataisa khetho ea hau ea lijo: "Hobane feela u ja 'x amount' ea ligrama tsa macro ha ho bolele hore ke boleng," ho bolela McDaniel. "Haeba motho e mong a shebile feela phepong ea lijo tsa bona tse ngata haholo, ba ntse ba ka ja lijo tse nang le lijo tse ntlafalitsoeng mme ba ntse ba fihlela liphofu tse kholo." Ke 'nete hore ho hula mekoallo ea liprotheine le carb e tlaase, mafura a mafura a mangata ho ka u thusa ho fumana tlhahiso ea hau e khothalletsoang ea macronutrient, empa lijo tseo li kanna tsa haelloa ke fiber le micronutrients ea bohlokoa.

Ho feta moo, ho khomarela lipheo tsa hau tse kholo ho hloka matla a kelello, 'me ho ameha haholo ka linomoro ho ka hlaolela kamano e seng ntle le lijo ho batho ba bang, ho bolela McDaniel. "Ke pheha khang hore re se re ntse re na le tse lekaneng lipoleiting tsa rona ho kenyelletsa palo e kholo ho eona!" o rialo. "Re khetha hore bareki ba itšetlehe haholo ka lintlha tsa ka hare, tse kang tlala, tlala, le khotsofalo ea maikutlo ho lijo, ha li bapisoa le litsamaiso tse ka ntle tse kang ho bala ligrama tsa carbs kapa mafura." (BTW, ke ona motheo oa ho ja ka mokhoa o hlakileng.)

Ho pheta seo, Kimball o eketsa ka hore "[ho bala li-macro tsa hau] ho nka tsepamiso e kholo le boikemisetso, ntle le haeba e le ntho eo u ka e etsang ka 'nete Ke hloka ho etsa joalo, ke khothaletsa batho ho tlatsa sebaka sa bona sa boko, nako le matla ka ntho e ngoe. "

Kahoo, Na U Lokela ho Bala Macros ea Hao?

Ha u nahana ka boitlamo bohle le matla a hlokehang ho khomarela carb, mafura le liprotheine tsa hau - hammoho le bokhoni ba tloaelo ea ho etsa kotsi ho feta botle - McDaniel le Kimball ba khothaletsa feela batho ba tla rua molemo e le kannete ka ho latela li-macro tsa bona. McDaniel o re: "Ha u hloke ho bala ka bongata ho ja hantle. "Ho tsepamisa mohopolo boleng ba lijo tsa hau, e leng motsoako oa lijo tse u thusang hore u ikutloe u khotsofetse kelellong le 'meleng, ho bala ligrama." (U kanna ua batla ho nahana ho emisa ho bala likhalori hape.)

'Me haeba u etsa khetha ho bala li-macro tsa hau kamora ho kopana le setsebi sa lijo tse ngolisitsoeng, se ke oa lumella linomoro tseo hore e be boitsebiso ba hau, ho bolela Kimball.

"Lebisa tlhokomelo ho li-macros tsa hau ho isa moo li u thusang ho hlaolela mokhoa oa ho ja le mekhoa ea lijo tse tšoarellang bakeng sa hau," oa hlalosa. "Empa ka ntle ho moo, ela hloko 'me u ele hloko hore u se ke ua e etsa ntho e feteletseng e senyang sebaka sa bohlokoa sa boko seo u ka se sebelisang bakeng sa lintho tse ling tse ngata tse ntle bophelong ba hau."

Tlhahlobo bakeng sa