2024 Tus sau: Elizabeth Oswald | [email protected]. Kawg hloov kho: 2024-01-13 00:07
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.
Pom zoo:
Ib hnub tseem ceeb puas tseem ceeb?
Ib xyoos yog ib feem tseem ceeb ntawm lub neej. Lawv qhia peb txog cov xwm txheej tseem ceeb, ob qho tib si ntawm tus kheej thiab kab lis kev cai. Txawm peb ua koob tsheej hnub yug, ua tshoob los yog kev sib koom ua ke, kev tshwm sim tseem ceeb, lossis kev tuag ntawm tus neeg hlub, hnub tseem ceeb muab tus pin rau ntawm daim ntawv qhia hnub kom nco txog qee yam tseem ceeb rau peb.
Puas yog qhov tseem ceeb lossis qhov tseem ceeb?
Emphasise thiab hais txog yog ob qhov kev hloov pauv ntawm cov lus qhia uas txhais tau hais tias qhov tseem ceeb ntawm qee yam. Keeb kwm, hais txog yog tus qauv hauv Askiv Askiv, tab sis niaj hnub no, kev hais qhia ntau dua hauv Askiv thiab Asmeskas Askiv.
Dab tsi yog qhov tseem ceeb thiab vim li cas nws tseem ceeb los txheeb xyuas koj qhov tseem ceeb?
Qhov tseem ceeb yuav coj koj hauv kev txiav txim siab hauv lub neej thiab ua rau koj taug qab. Qhov tseem ceeb tshaj plaws, qhov tseem ceeb tshaj plaws yuav ua rau koj ntseeg siab hais tias "tsis yog." Lawv pab koj txheeb xyuas qhov xav tau tiag tiag hauv koj lub neej, piv rau lwm tus xav tias tseem ceeb.
Puas yog threonine tseem ceeb lossis tsis tseem ceeb?
Qhov tseem ceeb amino acids tsis tuaj yeem tsim los ntawm lub cev. Yog li ntawd, lawv yuav tsum tau los ntawm cov khoom noj. 9 cov amino acids tseem ceeb yog: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, thiab valine.
Puas spicules tseem ceeb rau cov txheej txheem tseem ceeb rau daim txhuam cev?
Yuav ua li cas cov spicules tseem ceeb rau cov txheej txheem tseem ceeb rau daim txhuam cev? … Spicules tsis tsuas yog txhawb cov hlwb ntawm daim txhuam cev, lawv kuj pab cov larvae kom nyob twj ywm thaum nyob rau hauv lub plankton los yog mus txog rau hauv qab ntawm kev sib hais haum, txhim khu kev loj hlob zoo, los yog ntes prey.
