ʻO ka lakio Macronutrient ʻoi loa no ka lilo o ke kaupaona

Anter

• ʻOi aku ka nui o ka ʻai ʻana o ka calorie ma mua o ka lakio Macronutrient no ka Loss momona
• ʻAʻole wehewehe ʻo Calories i ka moʻolelo holoʻokoʻa
• ʻO ka mea nui o ka maikaʻi o kaʻai
• Koho i nā Meaʻai Nutrient-Dense
• E hoʻopau i nā meaʻai protein kiʻekiʻe
• Palena i nā meaʻai momona a momona
• ʻO ka lakio Macronutrient ʻoi loa ka mea hiki iā ʻoe ke pili
• Ka Laina Lalo

ʻO kahi maʻamau i ka hōʻemi kaumaha ke helu nei i nā macronutrients.

ʻO kēia nā meaola a kou kino e koi ai i nā nui no ka ulu maʻamau a me ka hoʻomohala ʻana - ʻo ia hoʻi, nā carbs, nā momona a me nā protein.

Ma ka ʻaoʻao ʻē aʻe, nā meaola micronutrients e pono ai i kou kino i nā mea liʻiliʻi, e like me nā huaora a me nā minelala.

ʻO ka helu ʻana i nā macronutrients e like ia me ka helu ʻana i nā calorie akā ʻokoʻa i ka mea e noʻonoʻo ai kahi i hele mai ai nā calorie.

Nānā kēia ʻatikala i ka lakio macronutrient ʻoi loa no ka pohō kaumaha a no ke aha nā mea e pono ai ka maikaʻi o ka papaʻai.

ʻOi aku ka nui o ka ʻai ʻana o ka calorie ma mua o ka lakio Macronutrient no ka Loss momona

Ke hiki mai i ka lilo ʻana o ka momona, pehea ka nui āu e ʻai ai i nā mea ma mua o ka nui o nā carbs, ka momona a me nā protein i kāu meaʻai.

I kahi makahiki hoʻokahi, ua hoʻokolohua nā kānaka noiʻi ma luna o 600 ka nui o ka poʻe i kaupaona momona momona a momona hoʻi ().

I loko o nā mahina ʻelua mua o ke aʻo ʻana, hoʻopau ka pūʻulu papa momona momona i 20 mau momona o ka momona i kēlā lā i kēia lā, ʻoiai ka hui haʻahaʻa-carb i hoʻopau i ka 20 gram o carbs i kēlā me kēia lā.

Ma hope o ʻelua mau mahina, ua hoʻomaka ka poʻe o nā hui ʻelua e hoʻohui i nā momona a i ʻole nā ​​carbs i loko o kā lākou papaʻai a hiki i ka pae haʻahaʻa o ka lawe a lākou i manaʻo ai hiki iā lākou ke mālama.

ʻOiai ʻaʻole pono kekahi pūʻulu e ʻai i kekahi helu o nā calorie, ua hoʻoliʻiliʻi nā pūʻulu ʻelua i kā lākou lawe ʻana ma ka awelika o 500-600 calories i ka lā.

I ka pau ʻana o ke aʻo ʻana, ua lilo ka hui papaʻai momona momona he 11.7 paona (5.3 kg) i ka hoʻohālikelike ʻia me ka hui low-carb, i lilo he 13.2 paona (6 kg) - he ʻokoʻa wale nō o 1.5 paona (0.7 kg) ma luna o ka papa. o hoʻokahi makahiki ().

Ma kahi noiʻi ʻē aʻe, ʻoi aku ka nui ma mua o ka 645 poʻe kaumaha i hāʻawi ʻia i ka papa ʻaina ʻokoʻa i ka nui o nā momona (40% vs 20%), carbs (32% vs 65%) a me protein (25% vs 15%) ().

Nānā ʻole i ka lākiō macronutrient, ua like ke kūleʻa o nā papaʻai āpau i ka paipai ʻana i nā nui like o ke kaupaona ʻana i nā makahiki ʻelua ().

Kuhi kēia mau hualoaʻa a me nā poʻe ʻē aʻe i ka ʻoiaʻiʻo o kēlā me kēia hōʻemi calorie hoʻoliʻiliʻi hiki ke hana i nā like like o ke kaupaona ʻana i ka wā lōʻihi (,,,).

Hōʻike ka noiʻi e hiki iā ʻoe ke lilo i ka momona me ka nānā ʻole i kāu lakohana macronutrient. Eia kekahi, ʻaʻole pili ka nui o nā macronutrient ratios i ka nui o nā momona i lilo iā ʻoe i ka holo lōʻihi.

ʻAʻole wehewehe ʻo Calories i ka moʻolelo holoʻokoʻa

Ana ʻia kahi calorie i ka nui o ka ikehu o kahi meaʻai a mea inu paha. Inā mai nā kalakea, nā momona a me nā protein, aia i loko o hoʻokahi calorie papaʻai nā 4.2 joule o ka ikehu ().

Ma kēia wehewehe ʻana, hana like nā calorie a pau. Eia naʻe, ʻaʻole hiki i kēia kuhi ke noʻonoʻo i nā paʻakikī o ka physiology kanaka.

Hiki i ka meaʻai a me kāna ʻano macronutrient ke hoʻohuli i kou pololi a piha paha i kou manaʻo, kāu helu metabolic, hana lolo a me ka pane hormonal ().

No laila, ʻoiai ʻo 100 calories o broccoli a me 100 calories o nā donuts i loaʻa ka nui o ka ikehu, pili lākou i kou kino a me nā koho meaʻai i ʻokoʻa loa.

ʻEhā mau kīʻaha (340 gram) o ka broccoli i loaʻa i 100 mau calories a me nā ʻeke he ʻewalu gram o ke olonā. Hoʻohālikelike, hoʻokahi hapalua o kahi donat aniani liʻiliʻi i hāʻawi ʻia i 100 mau caloriu, ma ka hapanui mai nā kālani a me nā momona i hoʻomaʻemaʻe ʻia,

I kēia manawa e noʻonoʻo e ʻai i nā kīʻaha ʻehā o ka broccoli i hoʻokahi noho. ʻAʻole wale ka nui o ka manawa a me ka hoʻoikaika e nau, akā ʻo ka nui o ka fiber e waiho iā ʻoe e piha i ka ʻai ma mua o ka ʻai ʻana i ka hapalua o kahi donut, a laila e ʻai paha ʻoe i ka hapalua ʻē aʻe.

ʻO ka hopena, ʻaʻole ka calorie wale nō kahi calorie. Pono ʻoe e nānā i ka maikaʻi o ka papaʻai e hoʻonui ai i ka mālama ʻana i ka papaʻai a me ka lilo o ka momona.

Hāʻawi nā Calories i kou kino me ka nui o ka ikehu.Eia nō naʻe, ʻokoʻa lākou i ka hopena o lākou i kou olakino a me kou hiki ke noho ma ke ala me kāu papaʻai.

ʻO ka mea nui o ka maikaʻi o kaʻai

I mea e lilo ai ka kaumaha, pono ʻoe e hana i kahi deficit calorie ma ka ʻai ʻana i nā calori liʻiliʻi ma mua o kou puhi ʻana.

Ma ka hana ʻana pēlā, hoʻoikaika ʻoe i kou kino e huki i ka ikehu mai nā hale kūʻai o kēia manawa (momona o ke kino) me ka nānā ʻole i ke kalebona, ka momona a me nā kinona protein o kāu papaʻai.

Ke hana koke ʻoe i kahi deficit calorie, mea nui e helu no nā ʻano meaʻai āu e ʻai nei ʻoiai ʻoi aku ka maikaʻi o ka papaʻai a me ka momona o kekahi ma mua o nā mea ʻē aʻe.

Eia kekahi mau meaʻai a me macronutrients e nānā pū me kekahi e kaupalena.

Koho i nā Meaʻai Nutrient-Dense

Loaʻa nā meaʻai i nā mea momona-momona i nā kiʻekiʻe o nā mea momona akā he haʻahaʻa haʻahaʻa i nā kalo.

Nutrient-dense ʻai pack pulupulu, wīwī protein, olakino momona, nā wikamina, nā minelala a me nā pono hui e like me nā phytochemicals.

Hoʻopili kēia i nā meaʻai e like me ka waiū, nā pī, nā legume, nā kīʻaha holoʻokoʻa, nā huaʻai, nā mea kanu a me nā ʻino wī a me nā iʻa.

Nui ka waiwai o kēia mau meaʻai i ka fiber a loaʻa i kahi pākēneka kiʻekiʻe o ka wai. Kōkua ka wai a me ka fiber i ka hoʻonui ʻana i nā manaʻo o ka piha, i hiki ke kōkua iā ʻoe e ʻai i ka nui o nā kalori i loko o ka lā ().

E hoʻopau i nā meaʻai protein kiʻekiʻe

Paipai ka Protein i nā manaʻo o ka piha, hoʻokoe i ka nalo ʻana o nā mākala a loaʻa iā ia ka hopena thermic kiʻekiʻe loa, ʻo ia hoʻi ka mea e ʻoi aku ka nui o nā calorie e hoʻoweliweli ke hoʻohālikelike ʻia i nā carbs a i ʻole nā ​​momona.

E nānā i nā kumu holoholona holoholona wīwī e like me kaʻiʻo, ka iʻa, ka moa, nā hua manu a me ka waiū. Hiki iā ʻoe ke kiʻi i kāu protein mai nā kumuwaiwai i hoʻokumu ʻia e like me ka soy, nā hua a me kekahi mau mea kanu, me nā pi ʻōmaʻomaʻo.

ʻO ka lulu ʻana o ka protein a i ʻole nā ​​mea inu pani pāina kekahi koho maikaʻi ma waena o nā pāʻina a i ʻole ma kahi o kahi pāʻina e hoʻonui ai i ka protein.

Palena i nā meaʻai momona a momona

E like me ka hiki i kekahi mau meaʻai ke hoʻopōmaikaʻi i kāu mau pahuhopu kaumaha, hiki i nā mea ʻē aʻe ke sabotage iā lākou.

ʻO nā meaʻai i loko o nā momona āpau a me nā carbs hoʻonāukiuki i ke kikowaena uku ma kou lolo a hoʻonui i kou makemake, i hiki ai ke alakaʻi i ka ʻai nui a me ke kaupaona (,).

ʻO nā Donuts, pizza, nā kuki, nā pahūpahū, nā ʻāpana ʻuala a me nā mea ʻai ʻē aʻe i hana nui ʻia i loko o kēia hui hoʻohuihui o nā momona a me nā ʻākeke.

ʻO ke kūʻokoʻa, ʻaʻohe o nā carbs a i ʻole nā ​​momona i loaʻa nā ʻano addictive, akā pū pū hiki ke paʻakikī e pale aku.

Hiki i nā meaʻai āu e ʻai ai ke hoʻopili i kāu hoʻoneʻe momona. E hoʻopau i nā meaʻai momona-momona a kiʻekiʻe i ka protein akā palena i nā meaʻai i loko o kahi hui pū me nā momona a me nā momona, ʻoiai kēia combo e hoʻonāukiuki ai iā lākou.

ʻO ka lakio Macronutrient ʻoi loa ka mea hiki iā ʻoe ke pili

ʻOiai ʻo ka macronutrient haku mele o kāu papaʻai e ʻole e hoʻohuli pono i ka nalo ʻana o ka momona, hiki iā ia ke hoʻopili i kou hiki ke hoʻopili i ka papa kalori i hoʻemi ʻia.

He mea nui kēia, e like me nā hōʻike i hōʻike ʻia ʻo ka mea wānana nui loa o ka pohō kaumaha ke kūpaʻa i ka papa calorie hōʻemi (,,).

Eia nō naʻe, paʻakikī ka paʻa ʻana me ka papaʻai no ka hapanui o ka poʻe, a ʻo ia ke kumu e holo pono ʻole ai nā papaʻai he nui.

I mea e hoʻonui ai i kāu kūlana o ka kūleʻa ma ka hoʻoliʻiliʻi calorie, e hoʻoliʻiliʻi i kāu lakohana macronutrient e pili ana i kāu mau makemake a me ke olakino ().

ʻO kahi laʻana, hiki i ka poʻe me ka maʻi diabetes type 2 ke maʻalahi ke kaohi i kā lākou mau kō koko ma kahi low-carb ma mua o kaʻai kiʻekiʻe-carb (,,).

ʻO ka mea ʻāpiki, i ʻole e ʻike ka poʻe olakino ua liʻiliʻi lākou i ka pōloli i ka momona momona, nā momona momona, a ʻoi aku ka maʻalahi o ka ukali ʻana ke hoʻohālikelike ʻia me ka momona momona, nā momona momona (,)

Eia nō naʻe, nā papaʻai e hoʻokūkū nei i ka lawe kiʻekiʻe o hoʻokahi macronutrient (e like me nā momona) a me nā hoʻohaʻahaʻa haʻahaʻa o kekahi (e like me nā carbs) ʻaʻole no nā mea āpau.

Ma kahi o, ʻike paha ʻoe hiki iā ʻoe ke hoʻopili i kahi papaʻai i loaʻa ke kaulike kūpono o nā macronutrients, a he mea kūpono hoʻi ia no ka pohō kaumaha ().

ʻO nā pae hoʻolaha macronutrient ʻae ʻia (AMDR) i hōʻike ʻia e ka Institute of Medicine of the National Academies e paipai i ka poʻe e loaʻa (26):

• 45-65% o kā lākou mau calorie mai ka carbs
• 20-35% o kā lākou mau calorie mai nā momona
• 10-35% o kā lākou mau calorie mai nā protein

I kekahi hihia, koho i ka papaʻai e kūpono i kou nohona a me nā makemake. Lawe paha kēia i kahi hoʻokolokolo a me ke kuhi hewa.

ʻAno hāʻule nā ​​papaʻai no ka mea ʻaʻole hiki i ka poʻe ke hoʻopaʻa pū me lākou no nā wā lōʻihi. No laila, he mea nui e ukali i ka papa ʻaina kalori i hoʻoliʻiliʻi e kūpono i kāu mau makemake, ka nohona a me nā pahuhopu.

Ka Laina Lalo

Nānā nā Macronutrients i nā kālaki, nā momona a me nā protein - nā ʻekolu kumu o kēlā me kēia papaʻai.

ʻAʻole pili pono kāu lakohana macronutrient i ka hōʻemi kaumaha.

ʻO nā pae hoʻoili macronutrient ʻae ʻia (AMDR) he 45-65% o kāu mau calorie o kēlā me kēia lā mai nā kalakeke, 20-35% mai nā momona a 10-35% mai ka protein.

E lilo i kaupaona, e ʻike i kahi lakio hiki iā ʻoe ke pili, e kia i nā meaʻai olakino a ʻai i nā calori liʻiliʻi ma mua o kou puhi ʻana.