Pehea e helu ai i kāu mau Macros e like me kahi Pro

Anter

• He aha nā makika?
• Pehea e hoʻomaulia ai i nā Macros
• Pehea e ʻimi ai i nā Macros
• Nā Pōmaikaʻi Loaʻa o ka nānā ʻana i nā Macros
• ʻO nā hemahema o ka helu ʻana i kāu Macros
• No laila, pono ʻoe e helu i kāu mau Macros?
• Nānā no

E noʻonoʻo ʻia paha nā makahiki 2020 ke au gula o ka huli olakino. Hiki i kāu kelepona ke haʻi iā ʻoe i ka nui o nā hola āu i hoʻolilo ai i ka nānā ʻana i kāna pale i loko o ka pule. Hiki i kāu wati ke hoʻopaʻa i ka nui o nā ʻanuʻu āu i hana ai a me nā papahele āu i piʻi ai a puni ka lā. A ma hope o ka hoʻoiho ʻana i kahi polokalamu a ʻelua paha, hiki iā ʻoe ke hoʻomaka i ka helu ʻana i ka grams o nā carbohydrates, momona, a me ka protein (aka macronutrients) āu e ʻai nei i kēlā me kēia lā.

Akā, hana ʻoe maoli pono e mālama i kāu lawe ʻana i kēia mau meaola? Ma ʻaneʻi, hoʻokaʻawale ka poʻe meaʻai meaʻai i hoʻopaʻa inoa ʻia pehea e helu ai i nā macros e pili ana i kou olakino a me kāu mau pahuhopu, a me nā pono a me nā pōʻino o ka hoʻohana ʻana iā lākou e alakaʻi i kāu mau koho meaʻai. Spoiler: ʻAʻole ia ka manaʻo maikaʻi loa no nā mea a pau.

He aha nā makika?

ʻO Macronutrients, a i ʻole "macros" no ka pōkole, nā meaola a kou kino e hoʻohana ai e hoʻokō i nā hana a me nā hana o kēlā me kēia lā, wahi a Jennifer McDaniel, MS, R.D.N., C.SSD., L.D., ka mea nona ka McDaniel Nutr Therapy. ʻO nā macros koʻikoʻi ʻekolu he mau kalapona, momona, a me ka protein, a he kuleana kūʻokoʻa kēlā me kēia i kou kino. "ʻO nā mea āpau a ke kino e hana ai, mai ka hoʻoikaika kino a i ka hanu ʻana, koi ʻia i nā haʻalako," wahi a McDaniel. "Hoʻokumu nā momona i nā ʻāpana o ke kino, kōkua i ka lawe ʻana i nā huaora, pāʻani i ke ola o ka naʻau, a kōkua iā mākou e piha lōʻihi, ʻoiai ʻo ka protein e kōkua i ka mālama ʻana i ke olakino o ka ʻiʻo a me ka iwi, kōkua i ka mālama ʻana i ka maʻi diabetes, a me ka hoʻoponopono ʻana i nā cell" - a he mau mea liʻiliʻi wale nō. o ka nui o nā perks hiki ke ʻai i ka nui kūpono o ka protein, nā momona, a me nā kāpona. (E pili ana: ʻO nā momona momona ka mea huna i ke ola lōʻihi?)

ʻAʻole hoʻokahi ʻōlelo i loko o ka pōhaku no ka helu o nā macronutrients āu e makemake ai e helu i kēlā me kēia lā - me, kou moekolohe, kiʻekiʻe, kaupaona, pae hana, a me nā pahuhopu pilikino e hoʻopili i kāu mau pono, wahi a McDaniel. No nā wahine, ma ke ʻano laulā, ua koi aku ka ʻOihana o ʻAmelika Hui Pū ʻIa e 45 a 65 pākēneka o nā calorie mai nā carbs, 20 a 35 pākēneka o nā calorie mai nā momona, a 10 a 35 paha pākēneka o nā calorie mai ka protein, wahi a McDaniel.

Hiki i kēia mau kulekele kūleʻa ke kōkua iā ʻoe e hoʻoholo paʻakikī i ka nui o ka hakahaka o kāu pā e hoʻolaʻa ai i kēlā me kēia macronutrient. Akā ʻo kekahi poʻe - e like me ka poʻe e hoʻāʻo nei e paʻi i kahi pahuhopu olakino a i ʻole nā ​​​​mea hana a i ʻole nā ​​​​kānaka me kekahi mau maʻi olakino - makemake paha lākou e helu i ka nui o nā macronutrients e pono ai lākou a nānā pono i kā lākou ʻai ʻana (ʻoi aʻe i nā kumu i kahi liʻiliʻi) .

Pehea e hoʻomaulia ai i nā Macros

No ka hoʻomaopopo pono i ka nui o kēlā me kēia macronutrient āu e pono ai i kēlā me kēia lā, pono ʻoe e ʻike i ka nui o nā calorie āu e puhi nei, wahi a McDaniel. (Ke hāʻawi aku nei ka USDA i kahi helu helu pūnaewele e hāʻawi iā ʻoe i ka manaʻo o kāu pono caloric i kēlā me kēia lā e mālama i ke kaumaha o ke kino. E hoʻomanaʻo wale ʻoe e loli kāu mau pono ma muli o kāu pae hana.) Pono ʻoe e ʻike i ka nui o nā calorie i loko o ka gram o kēlā me kēia macronutrient: ʻO ka 1 grams o nā carbohydrates he 4 calories; ʻO ka 1 gram o ka momona he 9 calories, a ʻo ka 1 gram o ka protein he 4 calories, wehewehe ʻo ia. Mai laila mai, pono ʻoe e wāwahi i kahi notepad a hāhai i nā ʻano hana maʻamau:

1. ʻO nā Calories o kēlā me kēia lā no kēlā me kēia Macro: ka nui o nā calorie i kēlā me kēia lā x ka pākēneka o nā calorie e hele mai mai ka macronutrient kikoʻī i kēlā me kēia lā
2. Nā Gram o kēlā me kēia lā no ka Macro: ʻo ka nui o ka macronutrient i kēlā me kēia lā

No ka laʻana, hiki i ke kanaka ke puhi i 2,000 calories i ka lā e helu i kā lākou macros e like me kēia:

Kālepaʻa

• 2000 huina nui o nā calorika x .50 o nā calorie mai nā kāhūhū = 1000 nā ʻaukā mai nā haʻalū
• 1000 mau calorie mai nā pākōpika ÷ 4 nā calorie ma ka 1 karbohidrat waiwai = 250 grams carbohydrates i ka lā

Momona

• 2000 huina nui o nā calorie x .30 o nā calorie mai ka momona = 600 calories mai ka momona
• 600 calories mai ka momona ÷ 9 calories no 1 gram momona = 67 grams momona i ka lā

Pūmua

• 2000 ka nui o nā calorie x .20 o nā calorie mai loko mai o ka protein = 400 calories mai ka protein
• 400 calories mai ka protein ÷ 4 calories no ka 1 gram protein = 100 gram protein i kēlā me kēia lā

Eia hou, ʻo nā goma o nā kāhāhā, protein, a me nā momona i helu ʻia ma aneʻi he mau ʻōlelo aʻoaʻo maʻamau wale nō ia, a ʻokoʻa ka calory a me ka macronutrient pono o kēlā me kēia kanaka, wahi a McDaniel. No ka laʻana, ʻo ka mea e holo ana i ka holo i kēlā me kēia kakahiaka e pono paha ia e hoʻonui i ka ʻai me ka ʻoi aku ka nui o nā haʻalulu ma mua o ka mea makemake e hoʻomaha ma luna o kahi moe i nā lā he nui, wehewehe ʻo ia. (Pili: He aha kāu e maopopo ai e pili ana i ka hoʻoikaika kino a me ka calorie-Burn)

ʻAʻole e hōʻike ʻia, e loli ka macronutrient mahele e pili ana i kāu olakino a i ʻole nā ​​pahuhopu hoʻokō, i ʻōlelo ʻia e Molly Kimball, RD, CSS, kahi meaʻai ma New Orleans ma Ochsner Fitness Center a me ka mea hoʻokipa o ka podcast FUELED Wellness + Nutr. Inā ʻoe e ʻimi ana e lilo i ka momona o ke kino (a e noʻonoʻo ana pehea e helu ai i nā macros no ka pohō kaumaha), no ka laʻana, hiki paha iā ʻoe ke kaomi i nā helu o nā carbs āu e ʻai ai e loaʻa ai ka deficit calorie, e mālama i kāu ʻai protein e mālama a kūkulu. ʻO ka nui o nā mākala, a paʻa me ka momona momona, wahi a Kimball. Ma ka ʻaoʻao flip, hiki paha iā ʻoe ke hoʻonui i kāu kalebona a me ka lawe ʻana i ka momona inā makemake ʻoe e lilo i kaupaona, wehewehe ʻo ia. A inā manaʻo ʻoe e kūkulu i ka ʻiʻo, pono paha ʻoe e ʻai i nā calorie hou aʻe mai nā carbs a me ka protein, hoʻohui ʻo McDaniel.

ʻO kēia lauwili ke kumu nui o ka hui ʻana me kahi dietitian i hoʻopaʻa inoa ʻia inā makemake ʻoe e ʻike pehea e helu pono ai nā macros a e hoʻokō i kāu mau pahuhopu olakino a hoʻoikaika kino, wahi a Kimball. Ma hope o nā mea a pau, ʻoi aku ka maikaʻi o kāu mau pahuhopu macro inā e noʻonoʻo ʻia nā ʻōkuhi i hoʻohana ʻia e hoʻoholo ai iā lākou e noʻonoʻo i kou kino kūʻokoʻa a me kou ʻano nohona, wehewehe ʻo ia. "Ua hana maʻamau ʻia lākou no ʻoe e kūpono i kāu mau pono, a i ʻole he ʻano hana ʻoki kuki?" hoʻohui ʻo ia. "E hoʻokaʻawale i kahi manawa a me kahi kālā liʻiliʻi e hui ai me kahi meaʻai meaʻai a kaʻana like i kāu mau pahuhopu, kahi āu e hele ai i kāu huakaʻi, a laila e hana pū lākou me ʻoe e hoʻohui i kahi mea i maʻamau a pilikino iā ʻoe. Hiki iā ia ke aʻo iā ʻoe i ke ʻano o kēia mau helu ma ke ʻano o ka meaʻai."

Pehea e ʻimi ai i nā Macros

I ka manawa e hoʻokau ai i nā pahuhopu a ʻike pehea e helu ai i nā macros, e noʻonoʻo e hoʻoiho i kahi polokalamu, e like me Fitbit a me MyFitnessPal, e nānā i kāu loaʻa ʻana, ʻōlelo ʻo McDaniel. Ma laila, hiki iā ʻoe ke kālae i kāu papaʻai a ʻike i kā lākou papa inoa nutritional. E ʻike pono ʻoe e ʻimi i nā "meaʻai i hōʻoia ʻia," no ka mea hiki i kekahi ke hoʻohui i kahi meaʻai ma ia mau polokalamu a hāʻawi i ka ʻike meaʻai kūpono ʻole, i hiki ke keʻakeʻa iā ʻoe mai ka paʻi ʻana i kāu mau pahuhopu macro, wahi āna.

Inā ʻaʻole ʻoe makemake e hoʻohana i kahi polokalamu, e hoʻi i nā kumu kumu a nānā i ka lepili ʻike meaʻai meaʻai, e haʻi iā ʻoe i ka nui o kēlā me kēia macronutrient i loko o kahi lawelawe, wahi a McDaniel. (Na kēia alakaʻi e aʻo iā ʻoe pehea e heluhelu pono ai i kahi lepili meaʻai inā ʻaʻole ʻoe i ʻike.)

ʻAʻole pili i ke ʻano āu e koho ai e nānā a helu i kāu macros, akā, e ʻike ʻoe "he pololei wale nō ia e like me kāu loiloi i ka nui o kāu loaʻa," wahi a Kimball. "Inā ʻoe e hoʻokomo ana i ka hapalua kīʻaha laiki ʻeleʻele, he hapalua kīʻaha maoli? ʻO ka lawe ʻana i ka manawa e hoʻopaʻa ai i ka meaʻai kūpono a me ka nui o ka ʻāpana ke kī o ke kī ʻana i nā pahuhopu macronutrient āu a me kāu nutristist i hoʻoholo ai. (E pili ana: ʻO kāu alakaʻi holoʻokoʻa i ka 'IIFYM' a i ʻole Macro Diet)

Nā Pōmaikaʻi Loaʻa o ka nānā ʻana i nā Macros

ʻAʻole pono ka nānā ʻana i kāu macros no kēlā me kēia, akā e pōmaikaʻi paha kekahi mau hui i ka hana ʻana, wahi a McDaniel. Ma waho o ke kumu, "ʻo ka helu ʻana i kāu macros e ʻike ʻoe i ka mea e pana ai - he aha kāu pahuhopu," wehewehe ʻo Kimball. "He nui nā memo a me nā ala i waho a me ka ʻike i ke ʻano o kēlā mau helu hiki ke hāʻawi i kahi mea e manaʻo ai."

ʻO ka poʻe me kekahi ʻano olakino, e like me ka maʻi diabetes I, e kuhikuhi paha i kā lākou lawe ʻana i ka macro e hōʻoia i ke kūlike o nā goma o nā kalakeke a lākou e ʻai ai i kahi pāʻina i kahi lāʻau insulina, e wehewehe ana ʻo McDaniel. Pēlā nō, ʻo ka poʻe me nā maʻi puʻuwai maʻi e pono pinepine e kaohi i kā lākou protein i mea e hoʻokele maikaʻi ai i ko lākou kūlana, a me ke alualu ʻana i kā lākou macros hiki ke kōkua iā lākou e hōʻoia ʻaʻole lākou e hele i kā lākou papa i manaʻo ʻia, wahi a Kimball.

ʻO ka mea e hahai ana i ka meaʻai keto - e pili ana i ka hoʻoulu ʻana i ka 75 pakeneka o kāu mau calorie mai ka momona, me 20 pakeneka mai ka protein, a me 5 pakeneka mai ka carbohydrates - makemake paha e hahai i kā lākou macros, ʻoi aku ka nui o kā lākou kaʻa a me ka momona, no laila e noho ko lākou kino i ke ketosis. (ke hoʻohana ke kino i ka momona - ʻaʻole mālama ʻia ka glucose - ma ke ʻano he wahie), wahi a McDaniel.

ʻO ka poʻe e makemake ana e lilo i ke kaumaha, loaʻa ka nui o ka ʻiʻo, a i ʻole ka paʻi ʻana i kahi pahuhopu hana hiki ke koho e helu a mālama i nā ʻaoʻao ma kā lākou macros, wahi a Kimball. ʻO kahi laʻana, hoʻomaʻamaʻa kahi hoʻomaʻamaʻa haʻuki hoʻomanawanui no ka lāhui Ironman mai ka ʻimi ʻana i kā lākou lawe ʻana i ka ʻona, ka mea e kōkua iā lākou e hōʻoia i ka hāʻawi ʻana i ko lākou kino i ka ikehu e pono ai e hoʻoikaika i kēlā pae ikaika., hoʻohui ʻo McDaniel.

ʻO nā hemahema o ka helu ʻana i kāu Macros

ʻO kahi ʻōlelo akahele e pili ana i ka helu ʻana i kāu macros e alakaʻi i kāu mau koho meaʻai: "No kou ʻai ʻana i ka 'x nui' o nā kalamu macros ʻaʻole ia he maikaʻi," wahi a McDaniel. "Inā nānā wale kekahi i ka hāʻawi ʻana i ka macronutrient o kā lākou meaʻai, hiki iā lākou ke ʻai i ka meaʻai piha i nā meaʻai i hoʻoponopono ʻia a hoʻokō mau i nā pahuhopu macro." ʻOiaʻiʻo, hiki i ka noshing ma nā pahu protein a me ka haʻahaʻa haʻahaʻa, ka momona momona nui ke kōkua iā ʻoe e hoʻokō i kāu ʻai macronutrient i manaʻo ʻia, akā nele paha kēlā mau meaʻai i ka fiber a me nā micronutrients pono.

ʻO ka mea ʻē aʻe, ʻo ka hoʻopili ʻana i kāu mau pahuhopu macro e pono ai ka ikaika o ka noʻonoʻo, a hiki i kēia hopohopo me nā helu ke hoʻoulu i kahi pilina maikaʻi ʻole me ka meaʻai i kekahi poʻe, wahi a McDaniel. "Kūkākūkā wau ua lawa kā mākou [mau] ma kā mākou mau papa e hoʻohui i ka helu ʻana o ka makika iā ia!" ia nei. "Makemake mākou i nā mea kūʻai aku e hilinaʻi nui aʻe i nā kuhi kūloko, e like me ka pōloli, piha, a me ka ʻoluʻolu o ka naʻau i ka meaʻai, ke hoʻohālikelike ʻia i nā kaohi kūwaho e like me ka helu ʻana i nā kaleka o nā carbs a i ʻole ka momona." (BTW, ʻo ia ke kumu o ka ʻai intuitive.)

No ka pānaʻi ʻana i kēlā, ua hoʻohui ʻo Kimball e "[helu ana i kāu macros] e nānā nui a hoʻoholo. maoli Pono wau e hana, paipai nui wau i ka poʻe e hoʻopiha i ko lākou lolo ka manawa, ka manawa, a me ka ikaika me kekahi mea ʻē aʻe. "

No laila, pono ʻoe e helu i kāu mau Macros?

Ke noʻonoʻo nei i nā kūpaʻa a me ka ikehu e pono ai e hoʻopili i kāu pahuhopu, momona, a me nā protein - me ka hiki o ka hoʻomaʻamaʻa e hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi. "ʻAʻole pono ʻoe i ka helu ʻana i ka makika e ʻai pono," wahi a McDaniel. "ʻO ka nānā ʻana i ka maikaʻi o kāu meaʻai, ʻo ia ka hui pū ʻana o nā meaʻai e kōkua iā ʻoe e ʻoluʻolu i ka naʻau a me ke kino, ʻoi aku ka maikaʻi o ka helu grams." (E makemake paha ʻoe e noʻonoʻo i ka hoʻōki ʻana i ka helu ʻana i nā calorie pū kekahi.)

A inā ʻoe hana E koho i ka helu ʻana i kāu macros ma hope o ka hui ʻana me kahi meaʻai meaʻai i hoʻopaʻa ʻia, mai ʻae i kēlā mau helu e lilo i ʻike nou, wahi a Kimball.

"E noʻonoʻo i kāu macros a hiki i ke ʻano e kōkua iā ʻoe e hoʻomohala i kahi ʻano o ka ʻai a me nā ʻano meaʻai e kūpaʻa iā ʻoe," wehewehe ʻo ia. "Akā ma waho aʻe o kēlā, e noʻonoʻo pono a noʻonoʻo ʻoe ʻaʻole e hoʻolilo iā ia i mea nānā e hoʻokaʻawale ana i ka nui o ka lolo e hiki ai iā ʻoe ke hoʻohana no nā mea maikaʻi ʻē aʻe i kou ola."

Nānā no