Koj qhov piv txwv macronutrient tsis ncaj qha cuam tshuam qhov hnyav. Qhov kev pom zoo macronutrient faib ntau yam (AMDR) yog 45-65% ntawm koj cov calories txhua hnub los ntawm carbs, 20-35% ntawm cov rog thiab 10-35% ntawm cov protein. Txhawm rau kom poob phaus, nrhiav qhov piv txwv uas koj tuaj yeem ua nrog, tsom mus rau cov khoom noj zoo thiab noj tsawg calorie ntau dua li koj hlawv.
Dab tsi yog qhov zoo tshaj plaws macro piv rau kev poob rog?
1. Suav Macros rau Nyhav Poob. Yog tias koj suav macro rau kev poob phaus, koj yuav xav kom koj suav macro hauv txoj kev uas koj tseem txiav calories. Sim no ntau ntawm macro piv rau kev poob phaus: 10-30% carbs, 40-50% protein, 30-40% rog.
Puas suav macro tseem ceeb?
Thaum suav macro tej zaum yuav yog cov khoom noj khoom haus zoo tshaj plaws, nws tsis yog qhov ua tau zoo heev, Delbridge hais. Rau cov neeg uas tsis mus txog qhov ntsuas qhov ntau thiab tsawg lossis tabulating feem pua, tsuas yog ua kom nrawm nrawm ntawm koj lub phaj thiab xyuas kom tseeb tias nws muaj qee qhov ntawm txhua qhov macronutrient yog txoj hauv kev yooj yim kom poob phaus thiab noj qab haus huv.
Puas yog nws zoo dua los ntaus koj cov calories lossis koj cov macro?
Yog tias koj lub hom phiaj yog kom muaj poppin 'rau pob thiab sculpted lub xub pwg nyom, ces suav macro yog tib txoj hauv kev los tiv thaiv cov leeg nqaij thiab lav tias qhov hnyav koj poob yog tsis xav tau rog. Cov kab hauv qab: suav calories tsis tsuas yog pab koj poob phaus tab siskuj tsim cov leeg nqaij, muaj zog ntau dua, thiab tau lean.
Koj puas tauYuav tsum ntaus koj cov macro raws nraim?
Khoom noj muaj Carbs
Thaum taug qab yog qhov tseem ceeb, tsis tas yuav muaj kev ntxhov siab txog kev ntaus koj cov macro raws nraim txhua hnub. Tsuav koj tsis mus dhau txhua qhov macronutrient ntau dua 5 grams, lossis qis dua 10 grams, koj tseem yuav pom cov txiaj ntsig.
