ʻO ka papaʻai e hoʻololi nei i ke ala a mākou e nānā ai i nā kalena

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Ma mua o kēia makahiki, ua nīnau mākou i kahi nīnau i wehe i kahi honua hou o ka ʻai olakino: he aha nā macros? Ua aʻo mākou e pili ana i ke kumumanaʻo o ka helu ʻana i nā macronutrients-protein, nā pākiki, a me ka momona-no kāu papaʻai. Ma muli o ke ʻano o kāu mau pahuhopu meaʻai, hiki iā ʻoe ke helu i nā macros no ka pohō kaumaha, helu i nā macros e hoʻoikaika a kūkulu i ka ʻiʻo, a me ka helu ʻana i nā macros e hoʻoikaika i kāu metabolism.

No laila ʻike mākou i ka mea nui, ʻike mākou hiki iā lākou ke kōkua iā ʻoe e lilo i ka paona a wīwī hoʻi i waho ... akā he aha ka papa ʻai macro, pololei? ʻO ka ʻoiaʻiʻo, ʻaʻohe rubric hoʻokahi-macro-diet-fits-all; no ka mea ʻokoʻa ke kino o kēlā me kēia kanaka, ʻokoʻa ka ʻai a kēlā me kēia kanaka. Ua like ka laina baseline, akā: hoʻoholo ʻoe i kāu lawe calory maikaʻi loa e pili ana i kāu ʻano o ke kino a me kāu papa hana a laila hoʻoholo i kāu pahuhopu, inā ka pohō kaumaha, loaʻa nāʻiʻo, a pēlā aku.

Ke loaʻa iā ʻoe kāu caloric intake set, e noʻonoʻo ʻoe i ka hapa o kēlā mau calorie e hele mai ana mai ka protein, carbohydrates, a me ka momona. No ka hoʻoikaika ʻana i ka metabolism a me ka hoʻoulu ʻana i ka ʻiʻo, makemake ʻoe e hoʻololi i ka nui o kāu meaʻai i ka 40% protein, 35% carbohydrates, a me 25% o ka momona. No ka momona o ka momona, ʻo ka nui o ka protein he 45%, 35% carbohydrates, a me 20% o ka momona. Kupanaha paha? Aia nā polokalamu no kēia-a e hele mākou i kēlā.

ʻO kēlā me kēia hoʻolālā āu e koho ai, ke hana nei ʻoe i kahi papaʻai ʻoi aku ka maikaʻi no kou kino a me kahi hoʻolālā paʻa hou aku hiki iā ʻoe ke mālama no ke ola. Eia ka mea nui o ka meaʻai macro no ʻoe:

ʻAʻole hoʻopau ʻia nā hui meaʻai

ʻO ka meaʻai macro ka mea i kū'ē i kaʻai hoʻopau; ʻaʻole ʻoe e ʻoki iki. ʻO ka manaʻo e hāʻawi wale ʻoe i kāu mau mahele o ka mea āu e ʻai ai e kūpono i kāu pono pilikino ponoʻī. Ka waiū, gluten, kō: ʻoluʻolu lākou āpau, akā aia kahi iʻa, i pono ʻoe ke kaulike i nā mea āpau.

He meaʻai maʻalahi

Ua lohe paha ʻoe i ka huaʻōlelo "ʻai maʻalahi" ma mua? Pehea ʻo IIFYM? He mau huaʻōlelo lāua ʻelua e wehewehe i kahi maʻalahi a kaulike i ka make ʻana o ka ʻai, a hāʻule lāua ʻelua ma lalo o ka "macro diet."

ʻOiai ke koʻikoʻi nei i nā meaʻai olakino e hālāwai me kāu mau pono macro-wīwī protein (moa, iʻa, pīpī pīpī), nā momona momona (e like me nā avocados, nā hua manu, a me nā momi nut), a me nā mea momona, fibrous carbohydrates (nā mea kanu fibrous, nā hua nui e like me quinoa , a pēlā aku.) - ʻae ʻae ʻia ʻoe e loaʻa i kahi ʻāpana pizza a i ʻole he mau pancakes. Hoʻolālā wale ʻoe me ke koena o ka meaʻai o kou lā. No laila, ʻaʻole hiki iā ʻoe ke ʻai i ka pizza a pau i ka lā, akā ʻaʻole pono ʻoe e hoʻonele iā ʻoe iho. ʻO kēia meaʻai e pili ana i ke kaulike.

Pilikino loa ia

E ʻokoʻa nā helu a kēlā me kēia. ʻAʻole nā ​​kānaka a pau i ka meaʻai no ka lilo ʻana o ke kaumaha, e like me ka mea ʻaʻole pono nā kānaka a pau i 2,200 calories e mālama i ko lākou kaumaha, e like me ka hana ʻole ʻana o nā mea a pau i ʻeono lā i kēlā me kēia pule. He ʻokoʻa ko mākou kino, ʻo ia hoʻi, ʻokoʻa kā mākou helu mai kēlā me kēia kanaka. ʻO ke kī ma aneʻi nā pākēneka āu e koho ai ma muli o kāu pahuhopu olakino. Ke hoʻololi nei i kāu kūlike ʻo ia ka mea e nānā ana ʻoe i nā protein, olakino, a me nā huʻihuhu olakino, i kēlā me kēia mea e hoʻonui ʻia no kāu pono ponoʻī. ʻAʻole ia ka papa 80/20

ʻOiai ka 80/20 e ukali nei i kahi ʻano like o ka maʻalahi a ʻaʻohe hoʻopau, ʻo ka papaʻai makika kahi papaʻai helu. Heluhelu mau ʻoe, akā ke helu nei ʻoe i nā mea e like me "ehia mau protein i loaʻa iaʻu i kēia lā, ua lawa paha?" aiʻole "ua hālāwai wau i kaʻu helu momona olakino i kēia lā?"

Hāʻawi kēia ʻikepili helu i ka poʻe i ʻoi aku ka nui o ka helu i ka nui o ke ʻano. ʻOiai paʻakikī ka helu ʻana i ka mua, aia nā polokalamu e like me MyFitnessPal, My Macros +, a Lose It! hiki ke kōkua iā ʻoe e hoʻomaka. Ma hope o kekahi manawa, e like ia me ke ʻano lua.

He maikaʻi

ʻO kekahi mea a mākou e makemake nui ai e pili ana i kēia papaʻai, ʻo ia ke ʻano maikaʻi o ka meaʻai. ʻAʻole hoʻopau ʻia nā pūʻulu meaʻai, ʻaʻohe pūʻulu meaʻai e hōʻino ʻia, a ʻaʻole loa ʻoe e loaʻa kahi "ʻai hoʻopunipuni." Kōkua kēia i ka hoʻoulu ʻana i ka pilina maikaʻi me ka meaʻai a me ke ala hala ʻole i ka meaʻai. Mākaukau paha 'oe?

Ua hōʻike mua ʻia kēia ʻatikala ma Popsugar Fitness.

Nā mea hou aʻe mai Popsugar Fitness:

Hoʻokipa Me kekahi o kēia mau Meaʻai Mea Makua Mea Maʻemaʻe Macro No ka Loss Kaumaha

E ho'āʻo i kēia papahana ʻai Macro Diet

He aha kāu e ʻai ai inā makemake ʻoe e hoʻemi i ke kaumaha

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