Ungayenza kanjani i-Hand Portion Math ukuze ulandelele ama-Macros akho

Ibuyekezwe ngu-Brian St. Pierre, MS, RD

Ziningi izindlela zokulandelela ukudla kwakho okunomsoco.

Kungase kubonakale kunzima ukukhetha indlela (enembile) ekusebenzelayo.

Yingakho sithuthukise indlela yengxenye yesandla.

Kwenza ukulandelela ukudla okunomsoco kube lula ngendlela efinyeleleka kunoma ubani—futhi engasekela noma yikuphi yezinhloso zakho zempilo nokufaneleka.

Ukuhlukaniswa: Indlela Yengxenye Yesandla

Indlela yengxenye yesandla ye-Precision Nutrition inikeza isisombululo esilula sokulandelela ama-macros akho, ikuvumela ukuthi ulawule ukudla okudlayo ngaphandle kokukala, ukukala, noma ukubala ama-calories.

Indlela ilula: Linganisa osayizi bezingxenye ngezandla zakho.

Akukhona mayelana nezilinganiso ezicophelelayo— kunalokho, kumayelana nokusebenzisa isandla sakho njengegeji ethembekile yamasayizi ezingxenye.

Okwenza indlela yengxenye yesandla iphumelele ngokukhethekile ukuhambisana kwayo okungokwemvelo nezilinganiso zomzimba wakho. Futhi, ubukhulu besandla sakho somuntu omdala buhlala bunjalo, buqinisekisa ukuvumelana ekwahlukaniseni.

Nakhu ukubuka konke:

• Iphrotheni: Isandla sakho sinquma ubukhulu bengxenye yakho yamaprotheni.
• Imifino: Isibhakela sakho esigoqiwe sinquma usayizi wengxenye yakho yemifino.
• Ama-carbohydrate: Isandla sakho esifakwe izinkomishi sinquma usayizi wengxenye yakho ye-carb.
• Amafutha: Isithupha sakho sinquma ubukhulu bengxenye yakho yamafutha.

Uma usunombono wokuthi ingxenye ngayinye ibukeka kanjani, ungahlose ukuhlangabezana nebhalansi yakho yansuku zonke enconyiwe yezingxenye.

Zingaki izingxenye zezandla okufanele zidle

Abantu abaningi bazohlangabezana nezidingo zabo zokudla okunomsoco ngokudla:

• 1-2 izintende zokudla okunamaprotheni ekudleni ngakunye
• 1-2 izibhakela zemifino esidlweni ngasinye
• 1-2 izinkomishi ezigcwele ama-carbohydrate ekudleni okuningi
• 1-2 izithupha zokudla okunamafutha amaningi ekudleni okuningi

Kuye ngemigomo yakho nohlaka, ungase udinge ukulungisa lezi zincomo ezijwayelekile phezulu noma phansi.

Izinzuzo zendlela yengxenye yesandla

Uma kukhulunywa ngokulandelela ama-macros, indlela yesandla yesandla inikeza izinzuzo ezimbalwa:

1. Ukunemba ngomzamo omncane: Ucwaningo lwethu lwangaphakathi lubonisa ukuthi ukulandelela ingxenye yesandla kunembile ngamaphesenti angu-95 njengezinye izindlela zokulandelela—kodwa ngaphandle komzamo wokulinganisa ngokucophelela. Bheka le miphumela ukuze uzibonele ukuthi ukulandelela ingxenye yesandla kusebenza kahle kangakanani.
2. Kungenziwa ngendlela oyifisayo ngokwezidingo zakho zokudla: Kungakhathaliseki ukuthi ulandela ukudla kwaseMedithera, i-Paleo, imifino, i-ketogenic, noma ukudla okusekelwe ezitshalweni ngokugcwele, ungasebenzisa le ndlela.
3. Kulula ukuphatha ukuhlukaniswa kwe-macronutrient: Ngendlela yesabelo sesandla, unamandla okushuna kahle ukuhlukaniswa kwakho kwe-macronutrient. Lungisa izilinganiso zamaprotheni, amakhabhohayidrethi, namafutha ukuze zihambisane ngokunembile nezidingo nezinjongo zakho ngazinye.
4. Ithuluzi eliwusizo lokulinganisa ukudla kwekhalori: Ingxenye ngayinye yesandla ilingana nenani elilinganiselwe lamaprotheni, ama-carbohydrate, amafutha—ngakho-ke amakhalori. Isibonelo: 1 amaprotheni esundu ~ 130-145 kcal; 1 inqindi yemifino ~ 25 kcal; 1 inkomishi yesandla se-carbs ~ 110-120 kcal; kanye 1 isithupha amafutha ~ 90-100 kcal.

Kucatshangwa ukuthi izinhlobonhlobo zokudla okukhethayo

Uhlelo lwethu lwengxenye yesandla luthatha ingxube yamaprotheni anamafutha amaningi, amafutha amaphakathi, kanye nanamafutha aphansi; ingxube yezithelo, izilimo eziyizigaxa ezinesitashi, ubhontshisi, nokusanhlamvu okuphelele kwama-carbs; kanye nengxube yokudla okunamafutha amaningi (njengamantongomane, ushizi, noma ukwatapheya), ukudla okuhlanganisiwe (okufana ne-pesto noma ibhotela lamantongomane), namafutha agxishiwe amafutha.

Futhi, indlela yesabelo sesandla ingalungiswa ukuze ivumelane nokudla okuthandwayo komuntu ngamunye.

Isibonelo, uma ulandela ukudla okune-ketogenic, ungamane wandise ukudla kwakho kwamafutha ukuze wenze ukuncipha kwama-carbohydrate.

Izibonelo zendlela yengxenye yesandla: Izilinganiso zosayizi bezingxenye ze-macronutrient ngayinye

Nazi ezinye izibonelo zokuthi ungadla kangakanani usebenzisa indlela yethu yesandla.

Nokho, lezi yizilinganiso nje. Amasayizi wezingxenye zangempela azoncika kusayizi wesandla sakho ngasinye kanye nezidingo zomzimba wakho.

Kwabesilisa

Ingxenye yamaprotheni elingana nesundu ilingana nama-ounces angu-4 enyama ephekiwe/i-tofu, inkomishi engu-1 yeyogathi yesiGreki noma i-cottage shizi, isipunu esingu-1 se-protein powder, noma amaqanda angu-2 aphelele.

Ingxenye yemifino engangenqindi ilingana nenkomishi engu-1 yemifino engenasitashi njengesipinashi, izaqathi, ukholifulawa, noma upelepele.

Isandla esifakwe inkomishi yama-carbs cishe inkomishi engu-⅔ yokusanhlamvu okuphekiwe noma okusanhlamvu, isithelo esiphakathi nendawo, noma isigaxa esingu-1 esimaphakathi.

Ingxenye yamafutha elingana nesithupha cishe isipuni esingu-1 samafutha, amantongomane, imbewu, ibhotela lamantongomane, ukwatapheya/i-guacamole, ushizi, noshokoledi omnyama.

Kwabesifazane

Ingxenye yamaprotheni elingana nesundu ilingana nama-ounces angu-3 enyama ephekiwe/i-tofu, inkomishi engu-1 yeyogathi yesiGreki noma i-cottage shizi, isipunu esingu-1 se-protein powder, noma amaqanda angu-2 aphelele.

Ingxenye yemifino engangenqindi ilingana nenkomishi engu-1 yemifino engenasitashi njengesipinashi, izaqathi, ukholifulawa, noma upelepele.

Isandla esifakwe inkomishi yama-carbs cishe ½ inkomishi yokusanhlamvu okuphekiwe noma okusanhlamvu, isithelo esiphakathi nendawo, noma i-tuber eyodwa ephakathi.

Ingxenye yamafutha elingana nesithupha cishe isipuni esingu-1 samafutha, amantongomane, imbewu, ibhotela lamantongomane, ukwatapheya/i-guacamole, ushizi, noshokoledi omnyama.

Izibalo ezilinganiselwe zezingxenye ze-macronutrient

Kubasebenzisi abagxile enambeni, ngokususelwe ezibonelweni ezingenhla, lawa amamakhro ahlawumbiselwe ingxenye ngayinye enikezwayo.

Amamakhro ezingxenye ezilinganiselwe zamadoda:

• 1 amaprotheni ~ 24 g amaprotheni, 2 g ama-carbohydrate, 4.5 g amafutha, 145 kcal
• 1 inqindi yemifino ~ 1.5 g amaprotheni, 5 g ama-carbohydrate, 0 g amafutha, 25 kcal
• 1 inkomishi yesandla se-carbs ~ 3 g amaprotheni, 25 g ama-carbohydrate, 1 g amafutha, 120 kcal
• 1 isithupha samafutha ~ 2 g amaprotheni, 2 g ama-carbohydrate, 9 g amafutha, 100 kcal

Amamakhro ezingxenye ezilinganiselwe zabesifazane:

• 1 amaprotheni ~ 22 g amaprotheni, 2 g ama-carbohydrate, 4 g amafutha, 130 kcal
• 1 inqindi yemifino ~ 1.5 g amaprotheni, 5 g ama-carbohydrate, 0 g amafutha, 25 kcal
• 1 inkomishi yesandla se-carbs ~ 3 g amaprotheni, 22 g ama-carbohydrate, 1 g amafutha, 110 kcal
• 1 isithupha samafutha ~ 2 g amaprotheni, 2 g ama-carbohydrate, 8 g amafutha, 90 kcal

Sicela ukhumbule ukuthi lezi izilinganiso.

Zonke izici zekhalori nezibalo ze-macronutrient zisekelwe kuma-avareji namazinga amaphutha aziwayo.

Ukuhlola ukunemba kwezibalo zengxenye yesandla

Kulezi zibonelo ezingezansi, sizobonisa ukuthi ukusebenzisa indlela yengxenye yesandla kunembile ngamaphesenti angama-95 kuye kwayi-100 njengokulinganisa ngokucophelela, ukulinganisa, nokugawula yonke into oyidlayo.

Isibonelo 1

Isibonelo sethu sokuqala umuntu wesifazane onesisindo esingamakhilogremu angu-135 futhi onamaphesenti angu-18 amafutha omzimba. Ugcina izinga eliphezulu lomsebenzi, uhlanganyela izikhathi zokuqeqesha ezimbili ngosuku. Yilokhu akudlayo ngosuku:

1. Ngaphambi kokujima @ 6am: 16 oz wekhofi elimnyama, inkomishi engu-1 yeyogathi yesiGreki engabizi kakhulu, inkomishi engu-1 kaphayinaphu oqoshiwe, 2 wezipuni wama-walnuts aqoshiwe, ingilazi eyodwa yamanzi.
2. Ukujima @ 7:15-8:30 am: Iphuza u-16 oz wamanzi ngesikhathi sokuqeqeshwa.
3. Ukunyakazisa kwangemva kokujima @ 9am: 12 oz amanzi, 2 scoops of protein powder, 1 apula eliphakathi, 1/2 inkomishi ye-oats yakudala, 2 izinkomishi zesipinashi, 1 tbsp yembewu yefilakisi, 1 tbsp yebhotela le-alimondi.
4. Isidlo sasemini @ 12pm: 3 oz we-salmon, 1 inkomishi yemifino exutshwe ngesitimu, ubhatata ophakathi nendawo, isipuni esingu-1 samafutha kakhukhunathi, izingilazi ezi-2 zamanzi.
5. Ukudla okulula kwasemini @ 4pm: 1 ubhanana, 2 wezipuni webhotela lamantongomane wemvelo, ingilazi engu-1 yamanzi.
6. Ukujima @ 5:30-6 pm: Iphuza u-16 oz wamanzi ngesikhathi sokuqeqeshwa.
7. Isidlo sakusihlwa sangemva kokujima @ 7pm: 3 oz webele lenkukhu eliqotshiwe, izinkomishi ezi-2 ze-pasta yokusanhlamvu okuphekiwe, kanye nezinkomishi ezi-2 zemifino egayiwe no-2 tbsp wamafutha omnqumo engeziwe, u-garlic ogayiwe newayini lokupheka elimhlophe, izingilazi ezimbili zamanzi.

Uma ubala amakhalori nama-macronutrients wokudla kwalo muntu usebenzisa isizindalwazi sezakhi ze-USDA, uthola:

• 2672 kcal
• 170 g amaprotheni
• 264 g ama-carbohydrate
• 104 g amafutha

Futhi uma uhumusha ukuthatha kwalo muntu kube imigomo yengxenye yosayizi wesandla, uthola:

• Amaprotheni = izintende zezandla ezi-5 (iyogathi yesiGreki, i-protein powder x 2, i-salmon, inkukhu)
• Imifino = izibhakela ezi-5 (isipinashi x 2, imifino exutshwe, imifino egayiwe x 2)
• I-Carbs = izandla ezifakwe izinkomishi eziyi-10 (uphayinaphu x 2, i-apula, i-oats, ubhatata, ubhanana, i-pasta x 4)
• Amafutha = izithupha ezingu-9 (ama-walnuts x 2, imbewu yefilakisi, ibhotela le-alimondi, amafutha kakhukhunathi, ibhotela lamantongomane x 2, amafutha omnqumo x 2)

Ngokuphindaphinda lezo zinombolo zengxenye usebenzisa isilinganiso sezibalo sengxenye yesandla kwabesifazane (bheka isigaba esingenhla), isilinganiso esilinganiselwe sokuthatha siwukuthi:

• 2672 kcal (okufana ncamashi nokubala ngezinhlelo zokusebenza namaspredishithi)
• 166 g amaprotheni (4 g ngaphansi kokuthi uwabale ngezinhlelo zokusebenza namaspredishithi)
• 273 g carbs (9 g ngaphezu kokubala ngezinhlelo zokusebenza namaspredishithi)
• 102 g amafutha (2 g ngaphansi kokuthi uwabale ngezinhlelo zokusebenza namaspredishithi)

Njengoba ubona, umehluko phakathi kokulandelela mathupha nokusebenzisa indlela yethu yesandla kuyindaba yamagremu ambalwa kuphela.

Isibonelo sesi-2

Isibonelo sethu sesibili umuntu wesilisa osebenzayo onesisindo esingamakhilogremu angu-210 futhi onamaphesenti angu-17 amafutha omzimba. Yilokhu akudlayo ngosuku:

1. Vuka @ 5:30 am: 12 oz wekhofi elimnyama
2. Ukudla kwasekuseni ngo-7am: Amaqanda angu-4 anenqwaba kapelepele, ama-scallions, namakhowe aphekwe engxenyeni enkulu yebhotela, abekwe esondweni likakolweni, noshizi ongu-1 oz, 1 inkomishi yesandla sikabhontshisi omnyama, nenye i-pico de gallo, ingilazi enkulu. amanzi, 12 oz ikhofi elimnyama.
3. I-Super Shake @ 10:30 am: ~10 oz amanzi, 2 izinkomishi zikashokoledi protein powder, 2 izinkomishi zesipinashi, 2 izinkomishi zamacherry aqandisiwe, ~1 isipuni sikakhokho nibs, ~1 isipuni sembewu ye-chia.
4. Isidlo sasemini @ 2pm: 4 oz of turkey breast, ~⅔ inkomishi yequinoa, 1 inqindi yemifino exutshwe, i-apula elingu-1, izithupha ezi-2 zama-alimondi athosiwe, izingilazi ezinkulu ezingu-1-2 zamanzi.
5. 1-2 izinkomishi itiye eluhlaza @ 3-4 pm.
6. Isidlo sakusihlwa ngo-6pm: 8 oz of sirloin (lean), 2 inkomishi izandla amazambane abomvu okugazingiwe no-anyanisi, 2 izinkomishi uthingo izaqathe egazingiwe, 2 tbsp amafutha omnqumo ukugazinga, 1 ingilazi yewayini, 1-2 izingilazi ezinkulu zamanzi.

Uma ubala amakhalori nama-macronutrients wokudla kwalo muntu usebenzisa isizindalwazi sezakhi ze-USDA, uthola:

• 3130 kcal
• 212 g amaprotheni
• 283 g ama-carbohydrate
• 111 g amafutha

Futhi uma ubeka ukuthatha kwalo muntu kumigomo yesabelo, uthola:

• Amaprotheni = 7 izintende (amaqanda x 2, amaprotheni powder x 2, turkey, sirloin x 2)
• Imifino = izibhakela eziyisi-6 (uscallion/upelepele/amakhowe/pico, isipinashi x 2, imifino exutshiwe, izaqathi zothingo x 2)
• Ama-carbohydrate = 9 izandla ezigoqiwe (goqa, ubhontshisi, ama-cherry x 3, iquinoa, i-apula, izambane x 2)
• Amafutha = izithupha eziyisi-8 (ibhotela, i-guacamole, i-cocoo nibs, imbewu ye-chia, ama-alimondi x 2, amafutha omnqumo x 2)
• Utshwala = 1 (iwayini)

Uma uphindaphinda lezo zinombolo zezingxenye usebenzisa izibalo ezilinganiselwe zengxenye yesandla zamadoda, isilinganiso sokuthatha siwukuthi:

• 3183 kcal (53 kcal ngaphezu kokubala ngezinhlelo zokusebenza namaspredishithi)
• 220g amaprotheni (8 g ngaphezu kokubala ngezinhlelo zokusebenza namaspredishithi)
• 285g carbs (2 g ngaphezu kokubala ngezinhlelo zokusebenza namaspredishithi)
• Amafutha angu-113g (2 g ngaphezu kokubala ngezinhlelo zokusebenza namaspredishithi)

Nakulokhu, indlela yesabelo sesandla icishe inembe njengezingxenye zokukala nokulandelela ngesandla—futhi ilula kakhulu.

Singakusiza ufinyelele imigomo yakho

I-Ultimate Macro Calculator yethu ingakusiza ukuthi uthole isilinganiso esifanele se-macronutrient semigomo yakho yokudla okunomsoco kanye nokufaneleka. Ukusuka lapho, indlela yethu yesandla ingakuqondisa endleleni eya empumelelweni.