Hesabu na macronutrients naka yana da sauki. Na farko, tantance bukatun kalori na yau da kullum. Na biyu, raba waɗannan kalori tsakanin furotin, carbohydrates, da fats bisa ga burin lafiyar ka.
Wannan hanyar tana ba ka shirin abinci mai ma'ana da za ka iya aiwatarwa. Za ka wuce kawai daga lissafin kalori zuwa fahimtar waɗanne hanyoyin kuzari jikin ka ke bukata don yin aiki da kyau.
Mataki na 1: Nemo Manufar Kalori ta Yau
Kafin ka saita manufofin macro, dole ne ka kafa kasafin kuzari na gaba ɗaya. Wannan shine Jimlar Kashe Kuzari ta Yau (TDEE), wanda ke wakiltar jimlar kalori da jikin ka ke kona a cikin awanni 24.
Wannan lamba shine tushe na shirin ka. Kowanne manufa na macro yana da kaso na TDEE naka. Ka yi tunanin TDEE a matsayin kasafin ku; ba za ka iya raba kuɗi (macros) ba har sai ka san yawan kuɗin da kake da shi (kalori).
Tushe: Basal Metabolic Rate (BMR)
Wurin farawa shine Basal Metabolic Rate (BMR) naka. Wannan shine kuzarin da jikin ka ke bukata don gudanar da ayyukan rayuwa na asali kamar numfashi, juyawar jini, da aikin ƙwayoyin, idan ka na cikin hutu gaba ɗaya.
Hanyar Mifflin-St Jeor wata hanya ce da aka yarda da ita sosai don kimanta BMR.
- Ga Maza: 10 x nauyi (kg) + 6.25 x tsawo (cm) – 5 x shekaru (y) + 5
- Ga Mata: 10 x nauyi (kg) + 6.25 x tsawo (cm) – 5 x shekaru (y) - 161
Wannan lissafi yana ba da bukatun kalori na asali naka. Mataki na gaba shine daidaita wannan lamba bisa ga matakin aikin yau da kullum naka.
Daidaita Don Matakin Aikin Ka
Don tantance TDEE naka, ka ninka BMR naka da mai haɓaka aiki wanda ke wakiltar motsin ka na yau da kullum. Ka kasance gaskiya a cikin kimantawa naka don samun ingantaccen burin kalori.
Mai Haɓaka Matakin Aiki na Yau
Yi amfani da wannan tebur don nemo mai haɓaka wanda ya fi dacewa da matakin aikin ka na yau da kullum don lissafin Jimlar Kashe Kuzari ta Yau (TDEE).
| Matakin Aiki | Bayani | Mai Haɓaka |
|---|---|---|
| Sedentary | Kaɗan ko babu motsa jiki, aikin tebur | 1.2 |
| Lightly Active | Motsa jiki ko wasanni 1-3 ranakun mako | 1.375 |
| Moderately Active | Motsa jiki ko wasanni 3-5 ranakun mako | 1.55 |
| Very Active | Motsa jiki mai wahala ko wasanni 6-7 ranakun mako | 1.725 |
| Extra Active | Motsa jiki mai wahala sosai, aikin jiki, ko horo sau biyu a rana | 1.9 |
Wannan lissafi na ƙarshe shine BMR x Mai Haɓaka Aiki = TDEE.
Mahimmancin Abinda Aka Koya: TDEE naka yana kimanta haɗin bukatun asali na jikin ka tare da aikin jiki. Kimantawa mai inganci na matakin aikin ka yana da matuƙar mahimmanci.
Hanyar Mifflin-St Jeor wata hanya ce mai ƙarfi don farawa. Wasu hanyoyin kimanta kamar Harris-Benedict ko Katch-McArdle suna kimanta ƙimar metabolism. Kamar yadda ƙwararru a NASM suka bayyana a cikin jagoransu na lissafin macros, waɗannan kayan aikin duk suna nufin bayar da tushe mai inganci, wanda za ka inganta bisa ga sakamakon ainihi.
Mataki na 2: Fahimci Ayyukan Macronutrient
Tare da manufar kalori ta yau da kullum a saita, mataki na gaba shine raba wannan kasafin kuzari tsakanin macronutrients guda uku: furotin, carbohydrates, da fats. Kowanne yana da rawar jiki ta musamman. Duba su a matsayin kalori masu canzawa kuskure ne na gama gari wanda ke haifar da sakamako mara kyau.
Furotin: Mai Gina
Furotin yana da mahimmanci don gyara da haɓaka tsoka, musamman bayan horo. Hakanan yana aiki a matsayin ginshiƙi don hormones, enzymes, da ƙwayoyin garkuwar jiki.
Don kula da nauyi, furotin shine macronutrient mafi cika. Yawan shan furotin yana haɓaka cika, wanda zai iya sa bin tsarin kalori mai raguwa ya zama mai sauƙi.
Carbohydrates: Babban Hanyar Kuzari
Carbohydrates sune tushen kuzari da jiki ke so don motsa jiki mai ƙarfi da aikin kwakwalwa. Rashin isasshen shan carbohydrates na iya haifar da gajiyawa, rage aikin kwakwalwa, da rashin ingancin aikin motsa jiki.
- Complex Carbs: Oats, shinkafa mai launin zinariya, da quinoa suna ba da saki mai jinkiri da ci gaba na kuzari.
- Simple Carbs: 'Ya'yan itatuwa da madara suna ba da kuzari cikin sauri, wanda ya dace don cin abinci kafin ko bayan horo don dawo da ajiyar glycogen na tsoka. Daidaiton lokaci yana da matuƙar mahimmanci lokacin haɗa cardio da ɗagawa a rana ɗaya.
Fats: Mai Tsara
Fats na abinci suna da matuƙar mahimmanci ga lafiya. Suna da mahimmanci don samar da hormones kamar testosterone, shan vitamins masu narkewa (A, D, E, da K), da kuma kula da ingancin tsarin ƙwayoyin. Gujewa fats yana shafar waɗannan ayyukan.
Ka ba da fifiko ga hanyoyin fats masu kyau, kamar:
- Avocados
- Gyada da tsaba
- Man zaitun
- Fish mai mai kamar salmon
Lissafin Asali: Kowanne macronutrient yana da ƙimar kuzari ta musamman, wanda shine tushe don canza burin kalori naka zuwa shirin bisa ga gram. Furotin da carbohydrates suna bayar da 4 kalori a kowanne gram, yayin da fats ke bayar da 9 kalori a kowanne gram. Waɗannan ƙimomin sune na al'ada da aka yi amfani da su a cikin kimiyyar abinci.
Mataki na 3: Zaɓi Ratios na Macro Bisa ga Burinka
Babu wani "mafi kyau" rarraba macro. Mafi kyawun rabo yana dogara kai tsaye akan babban burinka, ko yana raguwa mai mai, haɓaka tsoka, ko kula da nauyi. Shirin raguwa mai mai yana ba da fifiko ga furotin don kiyaye tsoka, yayin da shirin haɓaka tsoka ke buƙatar karin carbohydrates don tallafawa horo.
Misalan Ratios na Macronutrient don Burin Daban-daban
Teburin da ke ƙasa yana ba da shahararrun wuraren farawa bisa ga rarraba macro bisa ga burin lafiyar gama gari. Waɗannan shawarwari ne da ya kamata a daidaita bisa ga amsar mutum.
| Burinka | Furotin (% na Kalori) | Carbohydrates (% na Kalori) | Fat (% na Kalori) |
|---|---|---|---|
| Raguwa Mai Mai | 30-40% | 30-40% | 20-30% |
| Haɓaka Tsoka | 25-35% | 40-60% | 15-25% |
| Kula da Nauyi | 25-35% | 30-50% | 25-35% |
Waɗannan ƙimar suna matsayin farawa. Mahimmancin shine a lura da ci gaban ka da daidaita yadda ya kamata.
Ratios don Raguwa Mai Mai
Don raguwa mai mai, shan furotin yana da matuƙar mahimmanci. Yawan shan furotin, yawanci 30-40% na jimlar kalori, yana taimakawa wajen kiyaye jiki mai kyau yayin raguwa na kalori. Furotin yana da mafi girman tasirin thermic na abinci (TEF), wanda ke nufin jikin ka yana kashe karin kuzari wajen narkar da shi idan aka kwatanta da carbohydrates da fats.
Don samun zurfin fahimta, bincika dabaru daban-daban na farkon raguwa.
Wani sanannen wurin farawa don raguwa mai mai shine:
- Furotin: 40%
- Carbohydrates: 30%
- Fat: 30%
Wannan rarraba an tsara shi don haɓaka cika da kiyaye tsoka yayin bayar da isasshen kuzari.
Ratios don Haɓaka Tsoka
Gina tsoka yana buƙatar isasshen furotin don kayan aiki da kuma isasshen carbohydrates don tallafawa horo mai ƙarfi wanda ke haifar da hypertrophy. Rashin isasshen shan carbohydrates zai rage ingancin horo da iyakance yuwuwar haɓaka tsoka.
Wani rabo na macro na al'ada don haɓaka tsoka shine:
- Furotin: 30%
- Carbohydrates: 40%
- Fat: 30%
Wannan rarraba yana ba da fifiko ga carbohydrates don inganci da dawo da glycogen yayin tabbatar da isasshen furotin don aikin furotin na tsoka. Haɗa wannan dabarar abinci shine muhimmin ɓangare na ingantaccen shirin horo na mutum.
Misali na Aiki: Don burin kalori 2,000, rarraba haɓaka tsoka (30/40/30) yana nufin 150g furotin, 200g carbohydrates, da ~67g fat. Rarraba raguwa mai mai (40/30/30) yana canza wannan zuwa 200g furotin, 150g carbohydrates, da ~67g fat.
Ratios don Kula da Nauyi
Don kula da jikin ka na yanzu, hanyar da aka daidaita shine mafi inganci. Rarraba macro masu tsanani na raguwa ko haɓaka ba su da amfani.
Rarraba kula da nauyi mai dorewa shine:
- Furotin: 30%
- Carbohydrates: 35%
- Fat: 35%
Wannan rabo yana bayar da isasshen furotin don gyara tsoka, carbohydrates don kuzari, da fats don lafiyar hormones, yana ƙirƙirar tsari mai dorewa na cin abinci na dogon lokaci.
Mataki na 4: Haɗa Duk Abubuwan: Misali na Ainihi
Mu yi amfani da waɗannan matakan a cikin misali na ainihi.
Gane Alex. Yana da 30 shekaru, 5'10" (178 cm), kuma yana da nauyin 185 lbs (84 kg). Yana aiki a matsayin mai tebur kuma yana horar da ƙarfi 3-4 a mako. Burinsa shine raguwa mai mai ba tare da rasa tsoka ko kuzari ba.
Na Farko, Lissafa Manufar Kalori ta Alex
Zamu tantance TDEE nasa, farawa da BMR nasa ta amfani da hanyar Mifflin-St Jeor.
- BMR Lissafi: (10 x 84 kg) + (6.25 x 178 cm) – (5 x 30) + 5
- Sakamako: 840 + 1112.5 – 150 + 5 = 1807.5 kalori
Na gaba, zamu yi la’akari da matakin aikin sa. Horar da 3-4 a mako yana cancanta a matsayin mai aiki matsakaici, don haka zamu yi amfani da 1.55 mai haɓaka.
- TDEE Lissafi: 1807.5 (BMR) x 1.55 (Mai Haɓaka Aiki)
- Sakamako: ~2,800 kalori don kula da nauyinsa na yanzu.
Don haɓaka raguwa mai mai, zamu yi amfani da ƙaramin raguwa na kalori. Raguwa 15-20% yana da dorewa. Zamu yi amfani da 20%.
- Kalori na Raguwa Mai Mai: 2,800 x 0.80 = 2,240 kalori
Tushe: Manufar kalori ta yau da kullum ta Alex don raguwa mai mai shine 2,240 kalori. Wannan lamba shine tushe don manufofin macronutrient nasa.
Na Biyu, Canza Kalori zuwa Gram na Macronutrient
Tare da rabo na raguwa mai mai na 40% furotin, 30% carbohydrates, da 30% fats, zamu iya lissafa manufofin macro na Alex bisa ga burin kalori 2,240.
Lissafa kalori per macro:
- Furotin: 2,240 kalori x 0.40 = 896 kalori
- Carbohydrates: 2,240 kalori x 0.30 = 672 kalori
- Fat: 2,240 kalori x 0.30 = 672 kalori
Canza kalori zuwa gram:
- Furotin: 896 kalori / 4 = 224 grams
- Carbohydrates: 672 kalori / 4 = 168 grams
- Fat: 672 kalori / 9 = ~75 grams
- Ma'aunin Abinci na Dijital: Wannan ba za a iya musanya ba. Auna abinci yana ba da bayanan da suka dace don bin didigi daidai kuma yana koya maka yadda girman kashi na daidai yake.
- App na Bin Didigi: Apps kamar MyFitnessPal, Cronometer, ko MacroFactor suna da manyan bayanan abinci da masu duba barcode waɗanda ke sauƙaƙe tsarin rajista.
- Nauyin ka ya canza sosai: Bayan canjin 5-10% a cikin nauyin jiki, kashe kuzari naka zai zama daban.
- Matakin aikin ka ya canza: Sabon shirin horo ko canjin aikin jiki na aikin yana buƙatar sake lissafi.
- Ci gaban ya tsaya: Idan ba ka ga canji a cikin nauyi ko aikin ba na makonni 3-4 masu jere duk da kasancewa mai bin doka, lokaci ya yi da za a daidaita.
Manufar yau da kullum ta Alex don raguwa mai mai shine 224g na furotin, 168g na carbohydrates, da 75g na fats, don jimlar kusan 2,240 kalori. Yana iya amfani da waɗannan lambobin don gina abincinsa.
Yadda Ake Bin Macros da Inganci
Lissafin macros shine shirin; bin diddigin shine aiwatarwa. Ba tare da bin diddigi ba, lissafinka kawai na tunani ne. Manufar ba ta kasance cikakken na'ura ba amma kasancewa mai bin doka a tsawon lokaci. Mai da hankali kan matsakaita na mako maimakon samun lambobi daidai kowace rana.
Kayan Aikin Bin Didigi Masu Mahimmanci
Don bin didigi daidai, kana buƙatar kayan aiki guda biyu. Kimanta girman kashi shine babban tushen kuskure.
Hakanan, dandamali mai haɗin gwiwa kamar ginin abinci na Gymkee yana ba da damar masu horarwa su saita manufofin macro da gina shirye-shiryen abinci ga abokan ciniki a wuri guda, yana sauƙaƙe tsarin.
Dabaru don Nasarar Dogon Lokaci
Cikakken yau da kullum ba ya yiwu. Mahimmancin shine gina halaye masu dorewa waɗanda ke dacewa da yanayi na ainihi. Ga waɗanda ke da jadawalin mai wahala, sabis kamar sabis na isar da abinci mai furotin mai yawa na iya taimakawa wajen tabbatar da cewa an cika manufofin furotin akai-akai.
Mai da hankali kan Matsakaitan Mako, Ba Cikakken Rana ba: Idan ka wuce burin carbohydrates naka a rana ɗaya, ka dawo zuwa shirin ka a rana ta gaba. Wata rana ta musamman ba ta da tasiri mai yawa akan ci gaban dogon lokaci; mako guda na bin diddigi mara kyau ba haka ba.
Tambayoyi Masu Yawan Tambaya
Ga amsoshi kai tsaye ga tambayoyi masu yawan tambaya game da lissafin da bin macros.
Shin Ina Bukatar Samun Macros Na Cikakke Kowace Rana?
A'a. Neman cikakkun bayanai yawanci yana haifar da fushi da rashin bin doka. Ci gaba yana samuwa ta hanyar kasancewa mai jituwa a tsawon lokaci. Ka yi ƙoƙarin kasancewa cikin ±5-10 grams na manufofin furotin da fats naka, saboda waɗannan suna da matuƙar mahimmanci ga aikin jiki. Barin carbohydrates su cika sauran kasafin kalori na yau da kullum. Wata "mai kyau" mako yana da tasiri fiye da wata "cikakkiyar" rana da aka bi da hutu.
Yaushe Ya Kamata In Sake Lissafa Macros Na?
Bukatun macronutrient naka suna canzawa yayin da jikin ka ke canzawa. Ka sake duba manufofinka lokacin:
Menene Mafi Kyawun Mai Lissafi na Macro?
Masu lissafi na kan layi suna bayar da kyakkyawan kimanta farko ta hanyar amfani da hanyoyin al'ada da aka tattauna a cikin wannan jagorar. Duk da haka, mafi ingancin "mai lissafi" shine amsar jikin ka. Yi amfani da kayan aikin kan layi don samun lambobin farawa, sannan ka bi diddigi ci gaban ka (mako-mako na nauyi, aikin gym, matakan kuzari) da daidaita bisa ga wannan bayanan ainihi.
Shin Zan Iya Lissafa Macros Don Abincin Vegan?
Eh. Ka'idodin daidaiton kuzari da ayyukan macronutrient suna nan a ko'ina ba tare da la'akari da zaɓin abinci ba. Babban kalubale ga abincin vegan shine samun isasshen shan furotin ba tare da yawan carbohydrates ko fats ba. Wannan yana buƙatar tsari mai kyau da dogaro da hanyoyin shan furotin masu yawa kamar tofu, tempeh, lentils, da ingantattun kari na furotin na vegan.
Shirya don daina hasashe da fara horarwa tare da inganci? Gymkee yana ba da duk kayan aikin da kake buƙata don ƙirƙirar, bin diddigi, da daidaita shirye-shiryen abinci cikin sauƙi ga abokan ciniki. Tsara shirye-shiryen abinci na musamman, saita manufofin macro, da lura da ci gaban duka a cikin dandalin guda. Fara gwajin kyauta na kwanaki 14 yau.
