ʻO kāu alakaʻi holoʻokoʻa i ka 'IIFYM' a i ʻole Macro Diet

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I ka neʻe ʻana o Samira Mostofi i New York City mai Los Angeles, ua manaʻo ʻo ia e haʻalele ana kāna papaʻai iā ia. Me ka loaʻa ʻole o ka pau ʻana i nā hale ʻaina maikaʻi loa, ʻaʻole i manaʻo ke ola ma ke ʻano he koho. Eia nō naʻe, ua ʻike ʻo ia e pono ʻo ia e wili hou iā ia. He peʻa o CrossFit, ua lawe ʻo ia ma hope o ka nui o kāna mau hoaaloha ma ke keʻena hoʻoikaika kino a hoʻāʻo i kaʻai paleo-akā ʻaʻole makemake ʻo ia i ka palena a me ka hoʻonele ʻia. ʻO ia ka manawa i aʻo ai ʻo ia e pili ana i ka helu ʻana i kāna macros.

ʻO Macros, pōkole no ka macronutrients, he protein, carbohydrates, a me ka momona, nā meaʻai nui e pono ai ke kino e hana pono a maikaʻi hoʻi, a ʻo ka manaʻo o ka helu ʻana i kāu macros ke kumu e hōʻoiaʻiʻo nei e loaʻa iā ʻoe ka nui o kēlā me kēia i kāu ʻai i kēlā me kēia lā. ʻO Carbohidates-nā kō, nā starches, a me nā olonā i loaʻa i nā hua, nā hua, nā mea kanu, a me nā huahana waiū-i loaʻa he 4 calories i ka gram. ʻO ka protein, i hana ʻia me nā kaulahao amino acid e pono ai no ka wahie ʻana i ke kino, a he 4 pū kekahi no ka gram. A ʻo ka mea hope loa, ʻo ka momona he macronutrient kiʻekiʻe-calorie ma 9 calories i ka gram. ʻAʻole i kōkua wale ka helu ʻana i nā macros iā Mostofi i ka lilo ʻana he 16 mau paona i loko o ʻehā mau mahina, akā ua ʻōlelo ʻo ia ua hiki iā ia ke ʻai i kāna mea e makemake ai me ka haʻalele ʻole ʻana i kekahi mea.

A ʻo Mostofi ʻaʻole wale nō ia i kāna alualu no ka combo pono o nā macros. ʻO ke ʻano ʻai (i hoʻopaʻa pinepine ʻia ma Instagram e like me #IIFYM, a i ʻole "inā kūpono i kāu meaʻai macros") ke piʻi nei ka kaulana. ʻO ke kumu: Hiki iā ʻoe ke ʻai i nā meaʻai āu e makemake ai inā loaʻa iā ia ke koena kūpono o nā macros. Ke manaʻo nei kēia no ka 45 a i ka 55 pākēneka o kāu mau calorie o kēlā me kēia lā mai nā huakōpika, 25 a 35 mau pākēneka mai ka protein me ke koena he momona momona, e ʻōlelo ana ʻo Liz Applegate, Ph.D., ka luna hoʻomalu haʻuki haʻuki ma ke Kulanui o Kaleponi, Davis. Hoʻokaʻawale ʻia, ʻo ia ma kahi o 300 grams o nā kalapona, 130 grams o ka protein, a me 42 grams o ka momona no ka wahine ikaika ma hope o ka ʻai 2,000 calorie / lā #IIFYM.

E like me nā meaʻai, aia nā mea e noʻonoʻo ai ma mua o ka lele ʻana ma ke kaʻaahi helu macro. ʻO nā mea maikaʻi: ʻO ka hahai ʻana e hoʻokō i kēia hoʻolālā hiki ke kōkua iā ʻoe e hōʻemi i ke kaumaha, pale aku i nā hana ʻai maikaʻi ʻole, a hoʻonui i kāu mau loaʻa i loko o ka hale haʻuki ma o ka hōʻoia ʻana e hoʻomaʻamaʻa pono ʻoe i kou mau ʻiʻo me kahi ala kūpono i ka ʻai. Con: ʻO nā huli āpau hiki ke hōʻeuʻeu i ka hana obsessive a maʻalahi hoʻi e nalo i ka maikaʻi a me ka ʻono o kāu meaʻai (aloha, ʻo ʻoe pū kekahi. nanea kēia?) no ka mea ke nānā wale nei ʻoe i ka waiwai o ka meaʻai. Eia kekahi, ke hoʻopaʻa ʻia i kāu kelepona i ke kālai mau ʻana i kāu mau papaʻai hiki ke lilo i wahi o kahi kahe, no kou ikehu a me, LBH, kāu pihi uila o kāu kelepona. "ʻAʻole ʻoki ʻia kēlā me kēia kanaka no kēia ʻano papaʻai," wahi a Applegate. "Manaʻo pinepine wau i ke ʻano o ke kanaka ke haʻi lākou iaʻu makemake lākou i ka helu ʻana i kā lākou mau macros. He mea nui ia e hoʻomaopopo he wahie ka meaʻai, ʻae, akā ua loaʻa pū kekahi ʻano kaiapili, hānai ia iā ʻoe."

Inā makemake ʻoe e hoʻāʻo i ka helu ʻana i nā macros, a laila pono ʻoe i kekahi mau mea koʻikoʻi e hoʻomaka ai. ʻO ka mea mua, he mea nānā meaʻai. Hoʻomaopopo nā polokalamu e like me MyFitnessPal i ke koho maʻalahi a me ka nānā ʻana i nā meaʻai, ke hōʻuluʻulu ʻana i nā kikoʻī a me nā kikoʻī a pau āu e pono ai e noho ma luna o kāu pāʻani, no laila ʻaʻole pono ʻoe e ʻike i nā meaʻai e hoʻokumu i ka carb, protein, a i ʻole momona, a i ʻole ka ratio o nā mea ʻekolu i ka ʻai. Pono ʻoe i kahi pālākiʻai, no ka mea e like me nā papaʻai ʻē aʻe, nui ka mana o ka ʻāpana. ʻO ka helu ʻana i kāu macros e iho i lalo i ka gram, a kala mai, akā ʻaʻole hiki iā ʻoe ke makaʻala i kēlā.

Mākaukau? Eia nā ʻōlelo aʻoaʻo ʻehā no ka holomua.

1. Hoʻohui. ʻOiai ʻo ka helu ʻana i kāu mau macros ʻaʻole ia he kumu no ka ʻoki ʻana i kekahi mea, aia kahi maʻamau e ʻai i nā meaʻai like (e like me ka moa moa, ka laiki palaunu, ka oatmeal) a mau aku. Eia kekahi, ʻaʻole makemake ʻoe e skimp loa i nā micronutrients nui, a i ʻole nā ​​huaora a me nā minelala, no ka mea e koi ana kou kino iā lākou i nā mea liʻiliʻi. Mālama i nā meaʻai i kiʻekiʻe i nā antioxidant (e like me nā hua) a me nā wikamina a me nā minelala (e like me nā lau lau, nā mea hana waiū, a me nā mea ʻalani ʻalani) e ʻike pono e hoʻopiha ana ʻoe i kāu papaʻai me nā micronutrients e pono ai i kou kino. Inā ʻoe e lohi a haʻalele paha i kāu pāʻani, e nīnau i kāu kauka a i ʻole meaʻai meaʻai.

"He ʻoi aku ka nui o ke ola ma mua o ka moa i hoʻomoʻa ʻia ma luna o ka laiki ʻulaʻula. Pono ka poʻe e mālama i nā ʻano like ʻole e noho olakino a loaʻa i nā huaora a me nā minela pono. ."

2. ʻAi i ke ʻano kūpono o nā macronutrients. ʻAʻole i hana ʻia nā momona a pau a i ʻole kaʻaleʻa. ʻO ka mea hope āu e makemake ai e ʻai i kāu mau paʻakai āpau i ke ʻano o ke kō i hoʻohui ʻia (a Applegate i ʻōlelo ai e pāpale ʻoe ma 50 gram o ka lā). I ka pili ʻana i nā momona, e ʻimi i nā ʻano ʻano olakino, unsaturated e like me nā mea i loko o ka ʻaila ʻoliva a me nā nati. Hiki iā ʻoe ke manaʻo i ʻelua lawelawe i kēlā me kēia pule o ka iʻa e like me ka salmon e loaʻa i nā momona momona omega-3 a nā mea ʻono āpau.

3. Mai hoʻololi iki iā ʻoe iho. Loaʻa i kekahi mau helu helu helu helu ko lākou lakio, e ʻimi nei no ka nui like o nā protein a me nā carbs. ʻOiai e ʻai ana i nā kālaki liʻiliʻi he mea paha e noʻonoʻo ʻoe i "hoʻoliʻiliʻi kaumaha," ke hana maoli nei ʻoe i kou kino i mea hōʻino nui. "Pono ʻoe i nā carbs i kāu papaʻai, keu hoʻi inā ʻoi aku kou ʻeleu," wahi a Applegate. Inā ʻaʻole ʻoe e ʻai nui i ka waiʻaleʻa no ka hoʻoulu ʻana i kāu mau hoʻomaʻamaʻa ikaika loa, e hoʻomaka ana kou kino e hoʻohana i nā protein i loko o kou mau ʻiʻo i wahie, ma kahi o ka mea i manaʻo ʻia: e kūkulu hou a hoʻoponopono i nā ʻiʻo ma hope o ka hana. Ke hoʻohana ʻia kēlā pūmua i wahie, e nāwaliwali paha kou mau ʻiʻo, a e hoʻopilikia ʻia ka ulu ʻana a me ke kūkulu hou ʻana (heluhelu: loaʻa a me ka hoʻihoʻi ʻana).

4. Pā kumu me kahi loea olakino. E ʻoluʻolu e kamaʻilio me ke kauka a mea ʻai meaʻai paha ma mua o ka luʻu ʻana i loko. Hiki iā lākou ke kōkua iā ʻoe e hoʻonohonoho i nā pahuhopu naʻauao, palekana, a hiki ke kuhikuhi iā ʻoe i kahi e pono ai kāu mau pahuhopu, e pili ana i kāu mau pahuhopu. Malia paha ke lana nei kou manaʻo e lilo ka momona, loaʻa kaʻiʻo, a i ʻole mālama mau i kāu mea e hana nei. ʻO kēlā me kēia pahuhopu, hiki i ka mea akamai ke hōʻoia i ka loaʻa ʻana o ka wahie āu e pono ai i nā huina kūpono.

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