Hesabu macros naka yana farawa da lamba guda: burin kalori na yau da kullum. Wannan shine Jimlar Kudin Kayan Aiki na Yau da Kullum (TDEE)—jimlar kalori da kake konewa kowace rana. Don samun wannan, za mu fara da lissafin Basal Metabolic Rate (BMR) naka sannan mu haɗa da matakin aikin ka.
Inda Kake Fara: Tantance Bukatun Kalori na Yau da Kullum
Kafin ka shiga macros, kana buƙatar kasafin kuɗin makamashi na gaba ɗaya. Lissafin macros ba tare da burin kalori ba ba shi da ma'ana. TDEE naka yana da matakin tushe mai canzawa wanda ke la'akari da metabolism naka na hutu da duk motsin yau da kullum.
Tsarin da ya fi dacewa shine matsayin Mifflin-St Jeor. Ana amfani da shi sosai don kimanta Basal Metabolic Rate (BMR) naka, kalorin da jikin ka ke buƙata don gudanar da ayyuka na asali kamar numfashi da juyin jiki.
Nemo BMR naka
Matsayin Mifflin-St Jeor ana ɗauka mafi inganci fiye da tsofaffin tsarin. Yana amfani da nauyin ka, tsawon ka, shekaru, da jinsi.
- Ga Maza: BMR = (10 × nauyi a kg) + (6.25 × tsawo a cm) - (5 × shekaru a shekaru) + 5
- Ga Mata: BMR = (10 × nauyi a kg) + (6.25 × tsawo a cm) - (5 × shekaru a shekaru) - 161
Wannan lambar ita ce abin da jikin ka ke buƙata a cikin yanayi na hutu gaba ɗaya. Yanzu, mu gyara don aikin duniya na gaske.
Daga BMR zuwa TDEE
Ka ninka BMR naka da wani abu na aiki don samun TDEE naka (kalorin kula da kai). Ka kasance mai gaskiya a nan; ƙimar aikin da aka yi yawa kuskure ne na gama gari wanda ke kawo cikas ga sakamako.
- Marasa motsa jiki (kaɗan ko babu motsa jiki): BMR x 1.2
- Kaɗan Motsa Jiki (motsa jiki/sana'a kaɗan 1-3 ranaku/waƙa): BMR x 1.375
- Moderately Active (motsa jiki/sana'a matsakaici 3-5 ranaku/waƙa): BMR x 1.55
- Masu Aiki sosai (motsa jiki/sana'a mai wahala 6-7 ranaku a mako): BMR x 1.725
Shawara Mai Amfani: Idan kana da aikin tebur amma kana motsa jiki sau 3-4 a mako, kana yiwuwa ka kasance "Moderately Active," ba "Very Active" ba. Aiki a waje na dakin motsa jiki—yawo, ayyuka, kasuwanci na yau da kullum—yana ƙidaya.
Wannan ginshiƙi yana nuna yadda bukatun kalori na yau da kullum ke ƙaruwa daga BMR na tushe zuwa matakan aiki daban-daban.
Canza daga rayuwa marasa motsa jiki zuwa rayuwa mai motsa jiki na matsakaici na iya ƙara bukatun kalori na yau da kullum fiye da 500 kalori. Wannan ƙididdigar TDEE ta ƙarshe ita ce tushen da ya zama dole don duk lissafin macro.
Fassara Kalori Zuwa Burin Macro
Ka sami TDEE naka. Yanzu, za mu raba wannan kasafin kalori zuwa furotin, carbohydrates, da fats. Wannan yana canza lamba zuwa tsarin abinci na yau da kullum.
Lissafin yana dogara ne akan makamashi da kowanne macronutrient ke bayarwa.
Darajar makamashi da aka yi amfani da ita a yau, wanda aka sani da Tsarin Atwater, an kafa shi a ƙarshen shekarun 1890. Wannan binciken ya tabbatar da cewa furotin da carbohydrates suna bayar da kimanin 4 kalori a kowanne gram, yayin da fat ke bayar da 9 kalori a kowanne gram. Wannan ka'idar 4-4-9 ita ce tushen lissafin abinci na zamani.
Wannan lamba guda uku kawai suke da bukata don canza burin kalori naka zuwa burin gram da zaka iya bin diddigi.
Asalin Lissafin Macro
Da farko, ka yanke shawara kan rabo na kashi. Babu wani "kyakkyawan" rabo, amma wani kyakkyawan tushe don lafiyar jiki gaba ɗaya shine 40% carbohydrates, 30% furotin, da 30% fats.
Mu yi amfani da 2,000-kalori burin yau da kullum a matsayin misali.
Lissafa kalorin daga kowanne macro bisa ga kashi da ka zaɓa.
- Carbohydrates: 2,000 kalori x 0.40 = 800 kalori
- Furotin: 2,000 kalori x 0.30 = 600 kalori
- Fat: 2,000 kalori x 0.30 = 600 kalori
Yanzu, canza waɗannan lambobin kalori zuwa grams.
Canza Kalori zuwa Grams
Yi amfani da ka'idar 4-4-9 don samun lambobin da za ka yi niyya kowace rana.
- Carbohydrates (4 kalori/gram): 800 kalori / 4 = 200g na carbohydrates
- Furotin (4 kalori/gram): 600 kalori / 4 = 150g na furotin
- Fat (9 kalori/gram): 600 kalori / 9 = ~67g na fat
Burinka na 2,000-kalori tare da rabo na 40/30/30 yana canzawa zuwa burin yau da kullum na 200g carbohydrates, 150g furotin, da 67g fat.
Teburin da ke ƙasa yana nuna yadda burin gram ke canzawa tare da rabo daban-daban, ko da a cikin kalori guda ɗaya.
| Misalan Canjin Kalori zuwa Gram (Abincin 2000 Kalori) |
| : | : | : | : |
| Rabon Macro (P/C/F) | Furotin (Gram) | Carbs (Gram) | Fat (Gram) |
| 30/40/30 | 150g | 200g | 67g |
| 30/50/20 | 150g | 250g | 44g |
| 40/40/20 | 200g | 200g | 44g |
| 25/55/20 | 125g | 275g | 44g |
Za ka iya amfani da wannan tsarin a kowanne burin kalori ko rabo na kashi.
Idan kana gudanar da waɗannan lissafin don abokan ciniki, jagorar mu akan amfani da kayan aikin gina abinci na iya sauƙaƙe tsarin.
Zabar Rabon Macro Don Burin Ka Na Musamman
Ka san lissafin. Yanzu, wanne rabo ne ya dace da kai? Babu wani rabo na sihiri guda ɗaya. Kyakkyawan rabo yana dogara da burin ka, ko yana ƙara tsoka, rage kitse, ko ingantaccen aiki.
Macros naka suna bayyana yadda kake kashe kasafin kalori naka don samun sakamakon da kake so.
Daidaici Macros Don Gina Tsoka
Don gina tsoka mai kyau, furotin ba zai iya zama mai sassauci ba. Motsa jiki yana haifar da karaya a cikin fibers na tsoka; furotin yana bayar da amino acids don gyara su, yana mai da su babba da ƙarfi.
Karuwar shan furotin yana buƙatar don samun ingantaccen gina tsoka. Bincike yana nuna akai-akai cewa rabo na 1.6 zuwa 2.2 grams na furotin a kowanne kilogram na nauyin jiki (0.7 zuwa 1.0 g/lb) yana da kyau don gina furotin na tsoka.
Don zurfafa, duba wannan jagorar akan yadda ake gina tsoka.
Kyakykyawan rabo na macro don lokacin ƙara tsoka shine:
- Furotin: 30-35%
- Carbohydrates: 40-55%
- Fats: 15-25%
Carbohydrates ma suna da mahimmanci don cika ajiyar glycogen na tsoka da aka ɓata yayin motsa jiki, wanda ke tallafawa yanayin anabolic (gina tsoka).
Tsayar da Macros Don Rage Kitse
Don rage kitse, za ka kasance a cikin rashi na kalori, kuma furotin yana zama mafi mahimmanci. Abincin da ke da furotin mai yawa yana taimakawa wajen adana tsoka yayin da kake rage kitse, wanda ke da mahimmanci don kula da metabolism naka.
Furotin ma yana da mafi girman tasirin zafi na abinci (TEF), wanda ke nufin jikin ka yana kone ƙarin kalori yayin narkar da shi idan aka kwatanta da carbohydrates da fats. Hakanan yana da matuƙar gamsarwa, yana taimaka maka jin cike da kalori kaɗan.
Shawara Mai Kyau: Hanyar da ta dace don rage kitse ita ce a kafa abincinka da furotin da carbohydrates masu fiber. Wannan haɗin yana da ƙarfi don gamsuwa, yana mai sauƙaƙe ka ci gaba da rashi na kalori ba tare da jin yunwa ba koyaushe.
Rabon macro mai kyau don rage kitse na iya zama kamar haka:
- Furotin: 30-40%
- Carbohydrates: 30-40%
- Fats: 20-30%
Ka tuna, wannan shine matakin farawa. Ingantaccen shiri yawanci yana haɗa da gyara waɗannan lambobin bisa ga ci gaba da amsar jiki.
Amfani da AMDR a matsayin Jagora
Idan kana cikin shakka inda za ka fara, Rabon Rarraba Macronutrient Mai Karɓa (AMDR) daga National Academies yana ba da ingantaccen tushe na shaidar da aka gina.
AMDRs don manya sune:
- Carbohydrates: 45-65% na jimlar kalori
- Fats: 20-35% na jimlar kalori
- Furotin: 10-35% na jimlar kalori
Wannan rabe-raben an tsara su don tabbatar da samun isasshen abinci da rage haɗarin cututtuka na dindindin. Ka yi tunanin wannan a matsayin tushe mai inganci don gina daga.
Yadda Ake Gyara Macros naka Don Ci gaba Mai Dorewa
Ka lissafa macros naka na farawa. Kuskuren gama gari shine ɗaukar waɗannan lambobin a matsayin dindindin. Jikin ka yana daidaita; yayin da kake rage nauyi ko samun lafiya, bukatun makamashi naka suna canzawa. Abin da ya yi aiki a mako na farko ba zai yi aiki a mako na shida ba.
Ka yi tunanin macros naka a matsayin taswirar canzawa, ba a matsayin wurin da aka kafa ba. Ana buƙatar gyare-gyare don ci gaba da samun ci gaba.
Gane Lokacin Da Ya Dace a Canza
Ta yaya za ka san lokacin da za ka gyara? Duba don samun tsarin da ya dace, ba canje-canje na yau da kullum ba. Gaskiyar daskarewa shine al'ada a tsawon lokaci.
Wataƙila lokaci ya yi da za a yi gyara idan ka lura da:
- Tsayawa Nauyi/Alamomi: Idan nauyin ka da alamomin ka ba su canza ba na mako biyu zuwa uku masu jere, jikin ka yana yiwuwa ya daidaita.
- Gajiya Mai Dindindin: Idan motsa jiki yana jin wahala sosai kuma matakan kuzari suna ci gaba da kasancewa ƙasa, shan kuzari naka (musamman daga carbohydrates) na iya zama ƙaranci.
- Yawan Yunwa: Duk da cewa wasu yunwa na al'ada ne a cikin rashi, yunwa mai ƙarfi da ci gaba na iya zama alamar cewa rashi naka yana da tsanani ko kuma macros naka suna da rashin daidaito.
Ka Fitar da Wasu Abubuwa Da Farko: Kafin ka rage kalori, duba abubuwan ka na asali. Shin kana samun isasshen barci? Shin damuwa yana da yawa? Shin kana bin diddigin abinci daidai? Waɗannan abubuwan na iya dakatar da ci gaba kamar yadda ba daidai ba ne macros.
Yin Gyare-gyare Masu Hikima da Dorewa
Lokacin da ya yi lokaci don canza, ka kasance mai dabaru. Rage kalori da yawa na iya cutar da metabolism naka da kuma sanya ci gaba na dogon lokaci ya zama mai wahala. Yi ƙananan canje-canje masu lissafi.
Don daskarewar kitse, rage kalori na yau da kullum da kusan 100-150. Wannan na iya zama ta hanyar:
- Rage carbohydrates da 20-25g (80-100 kalori).
- Rage fats da 5-10g (45-90 kalori).
Ka riƙe furotin a sama don adana tsoka da kuma jawo kalori daga ko dai carbohydrates ko fats. Yi canji guda ɗaya, sannan ka riƙe sabbin lambobin na wasu makonni biyu zuwa uku don tantance amsar jikin ka kafin ka yi la'akari da wani gyara.
Fasahar Dieting na Juyawa
Bayan wani lokaci mai tsawo na rage kitse, tsallake komawa ga tsofaffin halayen cin abinci yana da haɗari ga saurin dawo da nauyi. Wannan shine inda dieting na juyawa yake da mahimmanci.
Dieting na juyawa shine tsarin ƙara shan kalori a hankali da tsari a cikin makonni ko watanni. Ta hanyar yin ƙananan ƙarin (misali, ƙara 5-10g na carbohydrates ko 1-2g na fats a kowane mako), kana ba jikin ka damar daidaitawa da ƙaruwa.
Manufar ita ce kafa sabon matakin kulawa na kalori mai kyau, wanda zai ba ka damar cin abinci da yawa tare da ƙarin sassauci yayin da kake riƙe nauyin.
Shawarar Amfani Don Bin Didddigin Macros Ba Tare da Tsanani ba
Sanin lambobin ka abu ne guda; samun su akai-akai wani abu ne daban. Manufar ba ta kasance cikakke ba, amma al'adar da za ta iya dorewa wanda ke bayar da bayanai masu amfani. Ayyukan bin diddigi kamar MyFitnessPal ko Cronometer suna da sauƙin farawa, musamman saboda manyan bayanan abinci da masu duba barcode.
Master Kayan Aikin ka Don Ajiye Lokaci
Don yin bin diddigi mai inganci, yi amfani da fasalolin app. Kirkiri abinci da girke-girke na abinci da kake ci akai-akai. Idan kana da smoothie na furotin iri ɗaya kowace safiya, ajiye shi a matsayin shigar guda ɗaya maimakon lissafa abubuwa guda biyar daban-daban kowace rana.
Don zama mai kwarewa, ya kamata ka san yadda ake karanta alamomin abinci yadda ya kamata. Wannan shine ƙwarewar da ke ba ka damar tabbatar da bayanan app da yin zaɓuɓɓuka masu kyau.
Mahimmin Abin Da Za a Yi: Bin diddigi mara kyau yana da kyau fiye da rashin bin diddigi. Ko da shahararren rajista yana bayar da bayanai masu amfani. Kada ka bari abinci guda ɗaya da ba a lissafa ba ya kawo cikas ga duk ranar ka ko makon ka.
Ga masu horarwa, gudanar da abokan ciniki da yawa tare da takardun bayanai ba shi da inganci. Amfani da dandamali tare da bin diddigin abokin ciniki mai sauƙi yana haɗa bayanai, yana mai sauƙaƙe sa ido kan ci gaba da bayar da ra'ayi a kan lokaci.
Hanyoyin Kwarewa a Cikin Yanayi na Duniya
Ba za ka sami ma'aunin abinci koyaushe ba. Koyon kimanta yana da mahimmanci.
- Cin Abinci Waje: Babban gidajen cin abinci suna wallafa bayanan abinci akan layi; duba shafin yanar gizon su kafin ka tafi. Don gidajen cin abinci na gida, nemo abinci mai kama da na babban kamfani kuma yi amfani da shi a matsayin kimantawa. Idan kana cikin shakka, ƙara kimanta fats da carbohydrates.
- Kimanta Kashi: Yi amfani da hannunka a matsayin jagora. Kashi mai girman palma na nama yana kusan 3-4 ounces. Hannun da aka rufe yana riƙe kusan kofin guda na carbohydrates. Karshen yatsu naka yana kusan tablespoon guda na fat. Ba daidai bane, amma yana da kyakkyawan hasashe.
Ingancin bin diddigin ka yana dogara da bayanan. A cikin Amurka, Dokar Bayanan Abinci da Ilimin Abinci ta shekarar 1990 ta tsara alamomin abinci, wanda ya sa bayanan da ka samu gaba ɗaya suna da inganci.
Tambayoyi Masu Yawa Akan Lissafin Macros
Ga amsoshi kai tsaye ga tambayoyi masu yawa da ke tasowa lokacin da ka fara bin diddigi.
Shin Ina Bukatar Kasance Cikakke Kowace Rana?
A'a. Daidaito ya fi cikakke. Matsakaicin makon ka yana da mahimmanci fiye da samun lambobin ka daidai kowace rana.
Ka mai da hankali kan abubuwa guda biyu: jimlar kalori da furotin. Wadannan suna da tasiri mafi girma akan tsarin jiki da gamsuwa. Idan carbohydrates da fats naka suna canzawa da 5-10 grams kowace rana, hakan ba zai kawo cikas ga ci gaban ka ba.
Kada ka bari ranar "bari" ta zama makon "bari". Idan ka wuce burin ka, ka amince da shi ka koma kan hanya tare da abincin ka na gaba.
Ta Yaya Ya Kamata In Lissafa Giya?
Giya tana dauke da 7 kalori a kowanne gram amma ba macronutrient bane. Dole ne ka lissafa kalorinta ta hanyar "aro" daga izinin carbohydrates ko fats naka. Furotin yana da mahimmanci sosai don adana tsoka don a yi sadaukarwa.
Don abin sha na yau da kullum tare da 14g na giya (98 kalori):
- Lissafa a matsayin Carbs: 98 kalori / 4 = 24.5g na carbohydrates
- Lissafa a matsayin Fat: 98 kalori / 9 = ~10.9g na fat
Zaɓi hanya ɗaya, lissafa ta a cikin app naka, sannan ka rage wannan adadin daga burin yau da kullum na macro da aka zaɓa.
Ta Yaya Rabon Ke Canzawa Don Abincin Keto?
Tsarin lissafin TDEE naka yana daidai. Duk da haka, rabon macronutrient don abincin ketogenic yana da banbanci sosai, wanda aka tsara don haifar da ketosis inda jiki ke amfani da fat don makamashi maimakon glucose.
Rabon keto na yau da kullum shine:
- Fat: 70-75%
- Furotin: 20-25%
- Carbohydrates: 5-10%
Za ka fara da TDEE naka, sannan ka yi amfani da wannan rabo mai rinjaye na fat maimakon rabo mai daidaito.
Yaya Ingantattu Suke Ayyukan Bin Didddigi?
Ayyukan bin diddigi kayan aiki ne, kuma ingancinsu yana dogara da bayanan da aka shigar. Shigarwar da masu amfani suka bayar yawanci ba daidai bane.
Don samun sakamako mafi kyau:
- Yi amfani da masu duba barcode don abinci da aka shirya don jawo bayanan masana'anta da aka tabbatar.
- Don abinci na dindindin, zaɓi shigarwa tare da alamar danye ko daga tushen da aka tabbatar kamar bayanan USDA.
- Yi la'akari da bayanan abinci na gidan cin abinci a matsayin kimantawa mai amfani, ba kimiyya mai kyau ba.
A Gymkee, mun san cewa gudanar da abinci ga kanka ko ga abokan ciniki yana buƙatar kayan aiki masu ƙarfi da sauƙin amfani. Dandalinmu yana haɗa abinci da shirin motsa jiki cikin sauƙi, don haka za ka iya gina shirye-shiryen abinci, saita burin macro, da bin diddigin ci gaba duka a wuri guda. Daina jujjuya takardun bayanai kuma ka fara horar da inganci ta hanyar ziyartar mu a https://www.gymkee.com.
