Kalkuletar Macro
Lissafa mafi kyawun manufofin abincin ku na yau da kullun don protein, carbohydrates, da kuma mai
Yadda Ake Amfani da Wannan Kalkuletar
- Zaɓi burin lafiyar ku (rage nauyi, kiyayewa, ƙara tsoka, ko sake fasalin jiki)
- Zaɓi tsarin awo (metric ko imperial) da kuma jinsin ku
- Shigar da shekarun ku, nauyin da kuke da shi a yanzu, da tsayin ku daidai
- Zaɓi matakin motsa jikin ku bisa ga yawan motsa jiki na mako-mako
- Zaɓi nau'in abinci ko rarraba macro wanda ya dace da abubuwan da kuke so
- Bincika maƙasudin macro ɗinku na musamman kuma fara bin diddigin!
Menene Macronutrients?
Macronutrients (macros) sune manyan abubuwan gina jiki guda uku da jikinka ke buƙata a cikin adadi mai yawa: furotin, carbohydrates, da mai. Kowannensu yana taka rawa ta musamman a jikinka kuma yana ba da kuzari (kalori).
Darajojin Makamashi
Protein: Kalori 4 a kowace gram • Carbohydrates: Kalori 4 a kowace gram • Mai: Kalori 9 a kowace gram
Matsayin Macro da Darajojin Kalori
Protein (Kalori 4 a kowace gram)
Mahimmanci don ginawa da gyara nama, yin enzymes da hormones, da kiyaye tsoka. An ba da shawarar: 0.7-1g a kowace lb na nauyin jiki ga mutane masu aiki.
Carbohydrates (Kalori 4 a kowace gram)
Babban tushen kuzari don motsa jiki mai ƙarfi da aikin kwakwalwa. Zaɓi carbohydrates masu rikitarwa don kuzari mai dorewa da kuma ingantaccen sarrafa sukarin jini.
Mai (Kalori 9 a kowace gram)
Yana da mahimmanci don samar da hormone, shan bitamin, lafiyar kwakwalwa, da tsarin membrane na kwayar halitta. Kada ku wuce ƙasa da 0.3g a kowace lb na nauyin jiki.
Gaskiya Masu Ban Mamaki Game da Macro
Ikon Protein
Jikinka yana ƙone 20-30% na kalori na furotin kawai don narkar da shi, wanda ya sa ya zama mai ƙone mai a zahiri!
Mai Mahimmanci
Kwakwalwarka 60% mai ne, kuma kana buƙatar mai a cikin abinci don samar da hormones kamar testosterone da estrogen.
Lokacin Carbohydrate
Carbohydrates bayan motsa jiki suna sake cika glycogen na tsoka da 50% da sauri fiye da kowane lokaci na rana.
Tunanin Tsoka
Isasshen cin furotin zai iya taimaka maka ka kiyaye tsoka ko da a cikin rashi kalori.
Ƙarfafa Metabolism
Cin isasshen furotin zai iya ƙara yawan kuzarin ku da 15-30% na tsawon sa'o'i da yawa bayan cin abinci.
Kimiyyar Koshi
Abinci mai yawan furotin na iya rage hormones na yunwa kuma ya ƙara siginar cikawa har zuwa awanni 24.
Yadda Wannan Kalkuletar Ke Aiki
- Yana lissafin BMR ɗinku (Basal Metabolic Rate) ta amfani da lissafin Mifflin-St Jeor
- Yana ninka BMR da abin da kuke yi don samun TDEE (Total Daily Energy Expenditure)
- Yana daidaita adadin kuzari bisa ga burin ku (rashi don asara, ragi don ƙaruwa)
- Yana rarraba adadin kuzari a cikin macros bisa ga nau'in abincin da kuka zaɓa
- Yana canza manufofin kalori zuwa gram ta amfani da: Protein & Carbs = 4 cal/g, Mai = 9 cal/g
Kwatancen Nau'in Abinci
Daidaitacce (30/40/30)
Mafi kyau ga: Yawancin mutane, hanya mai dorewa na dogon lokaci
Pros: Mai sassauci, ya haɗa da dukkan rukunin abinci, mai sauƙin bi
Cons: Bazai zama mafi kyau ba don takamaiman yanayin rayuwa
Karancin Carbohydrate (35/25/40)
Mafi kyau ga: Rashin jin insulin, son cin mai, rashin son carbohydrates
Pros: Mafi kyawun sarrafa sukarin jini, rage sha'awa ga wasu
Cons: Zai iya rage aikin motsa jiki mai ƙarfi
Yawan Protein (40/30/30)
Mafi kyau ga: Matakan yanke abinci, kiyaye tsoka, buƙatun koshi masu yawa
Pros: Matsakaicin riƙe tsoka, cika sosai, tasirin thermogenic
Cons: Zai iya zama mai tsada, yana buƙatar shirin abinci
Ketogenic (25/5/70)
Mafi kyau ga: Gudanar da farfaɗiya, rashin jin insulin mai tsanani, takamaiman bukatun likita
Pros: Amfanin Ketosis, rage sha'awa, kuzari mai tsayayye
Cons: Mai takurawa sosai, lokacin daidaitawa, rage aiki da farko
Tukwici na Bibiyar Macro
Bibiya Daidai
Yi amfani da ma'aunin abinci don daidaito. Bibiya a kai a kai na tsawon makonni 2 kafin daidaitawa. Yawancin mutane suna raina adadin kuzari da 20-30% lokacin da suke kimanta sassa.
Abinci Mai Sauƙi (IIFYM)
"Idan Ya dace da Macros ɗinku" - mayar da hankali kan cimma manufofin macro maimakon takamaiman abinci. Yi nufin 80% dukan abinci, 20% sassauci don dorewa.
Lokacin Abinci
Jimillar macros na yau da kullun ya fi muhimmanci fiye da lokaci ga yawancin mutane. Koyaya, rarraba furotin a cikin abinci (20-40g a kowane abinci) na iya inganta haɗin furotin na tsoka.
Yaushe za a Daidaita
Sake lissafin macros bayan rasa/samun 10+ lbs. Idan nauyi ya tsaya na tsawon makonni 2-3, daidaita adadin kuzari da 10-15% a cikin alkiblar da kuke so.
Amfani da Manufofin Macro ɗinku
Canza manufofin macro ɗinku zuwa halaye masu dorewa na cin abinci tare da waɗannan dabarun aiki.
Bibiya Mai Wayo
Yi amfani da aikace-aikace kamar MyFitnessPal , Cronometer , ko MacroFactor don bin diddigin abincin ku daidai.
Shirin Abinci
Shirya abinci a gaba don cimma manufofin yau da kullun a kai a kai da rage gajiyar yanke shawara.
Hanyar Mai Sauƙi
Bada bambancin 5-10% a kowace rana - matsakaicin mako-mako ya fi muhimmanci don samun nasara na dogon lokaci.
Fifita Dukan Abinci
Ba da fifiko ga dukan abinci masu cike da abubuwan gina jiki don biyan bukatun micronutrient tare da macros ɗinku.
Karyar Macro vs Gaskiya
KARYA: Carbohydrates suna sa ka yi kiba
Gaskiya: Yawan adadin kuzari yana sa ka yi kiba, ba tare da la'akari da tushen ba. Carbohydrates sune man da jikinka ya fi so don motsa jiki mai ƙarfi.
KARYA: Kuna buƙatar 1g na furotin a kowace fam na nauyin jiki
Gaskiya: 0.7-1g a kowace lb shine mafi kyau ga yawancin mutane masu aiki. Fiye da haka ba lallai bane ya fi kyau kuma yana iya zama mai tsada.
KARYA: Mai yana sa ka yi kiba
Gaskiya: Mai a cikin abinci yana da mahimmanci don samar da hormone da shan bitamin. Inganci ya fi yawa muhimmanci.
KARYA: Lokacin macros ba shi da mahimmanci
Gaskiya: Duk da cewa jimillar abincin yau da kullun shine mafi mahimmanci, lokaci mai mahimmanci zai iya inganta aiki da farfadowa.
KARYA: Dole ne ku cimma ainihin lambobin macro a kowace rana
Gaskiya: Matsakaicin mako-mako ya fi muhimmanci. Kasancewa tsakanin 5-10% na manufofin yau da kullun yana da kyau sosai.
KARYA: Keto ya fi kyau don asarar mai
Gaskiya: Keto na iya zama mai tasiri amma ba sihiri bane. Rashi kalori yana haifar da asarar mai ba tare da la'akari da rarraba macro ba.
Kuskuren da ya kamata a guje wa
Rashin Kalori mai yawa
Kada ku yanke fiye da 25% ƙasa da TDEE. Rashin kalori mai yawa yana haifar da asarar tsoka, daidaitawar rayuwa, da rashin dorewa.
Rashin Cin Mai
Kada ku wuce ƙasa da 0.3g a kowace lb na nauyin jiki. Karancin mai yana lalata samar da hormone, gami da testosterone da estrogen.
Rashin Protein
Yayin asarar nauyi, yi nufin 0.8-1g a kowace lb na nauyin jiki don kiyaye tsoka. Protein shine mafi mahimmancin macronutrient don tsarin jiki.
Rashin Daidaitawa
TDEE ɗinku yana canzawa yayin da kuke rasa ko samun nauyi. Sake lissafawa kowane 10-15 lbs don ci gaba da ci gaba.
Tambayoyi da Amsoshi
Yaya daidai nake buƙatar kasancewa tare da bin diddigin?
Yi nufin 90% daidaito. Yi amfani da ma'aunin abinci na farkon 'yan makonni, sannan za ku iya kimanta sassa daidai.
Menene idan na wuce macros dina wata rana?
Kada ku damu! Koma kan hanya washegari. Daidaitawar mako-mako ta fi muhimmanci fiye da kamalar yau da kullun.
Shin ya kamata in daidaita macros dina idan ban ga sakamako ba?
Ba da kowane sabon shiri makonni 2-3 kafin daidaitawa. Jikinka yana buƙatar lokaci don daidaitawa da canje-canje.
Zan iya cin abinci mara kyau idan ya dace da macros dina?
A zahiri eh, amma yi nufin 80% dukan abinci da 20% sassauci don ingantacciyar lafiya da koshi.
Ina buƙatar kari don cimma manufofin macro dina?
Yawancin lokaci a'a. Mayar da hankali kan dukan abinci da farko. Furotin foda na iya zama mai sauƙi amma ba lallai bane.
Sau nawa ya kamata in sake lissafin macros dina?
Sake lissafawa bayan rasa ko samun fam 10+, ko kuma idan matakin motsa jikin ku ya canza sosai.
Cikakken Jagoran Kayan Aiki
Dukan kayan aiki 71 da ke akwai a kan UNITS