Zvokudya zvezuva rega rega Zvinyorwa Zvitsva zveCarbs, Zviprotini, uye Fat

40-30-30 kudya uye utano hwakanaka huwandu hunotora chati

Mune mapurotheni, makhahydrates, uye mafuta akawanda aunoda kuti uve nezvokudya zvinovaka uye neprotein yakakura? Aya mabhaisiro ekuverenga anogona kuratidza iwe chinangwa chako chinofanira kunge chiri mumakoriri uye mu gramu kune macronutrient imwe neimwe. Izvi zvinogona kuva pane nzira yekudya yekushandisa, kunyanya kana iwe ukaverenga mabhii ekudya zvinonaka pazvokudya zvaunodya kana kushandisa chikafu chekudya-tracking tracker tracker uye app .

Chokutanga, tsvaga kuti mararori ako ezuva nezuva anofanirwa kuva ani. Unogona kushandisa Daily Caloric Needs Calculator kuti uwane makiriji akawanda muviri wako unopisa zuva rimwe nerimwe. Kana iwe uchida kushaya uremu, iwe unofanirwa kuve nechinangwa chechiverengero chinokwana mazana mashanu emakirori pazuva pane zuva raunoda zuva rega rega. Mutemo wevakadzi vechikadzi ndiwo 1200 makori, uye varume, 1600 makirogiramu pazuva kuti uremerwe uremu.

40-30-30 Diet Calculator High Protein Chart

Izvi zvinokonzerwa neprotein yepamusoro , iyo inogona kunge isina kukodzera kune vane chirwere cheropa kana zvinetso zvepfungwa. Zvizhinji zvekudya zvechigarire zvinowedzera makhahydrates ku 55% neproteine ​​yepasi kusvika 15%. Pasi isu tichatarisa zvitatu zvakasiyana zveavo. Asi chokutanga, heino pete-protein yezvokudya.

Healthy US-Style Diet Chart

Ichi chikafu chinotungamirirwa neA USDA, ine 51% mahydrohydrates, 18% mapuroteni uye 33% mafuta. Zvakakodzera kuvatambi, kunyanya kuvanhu vanofarira kutsungirira miitiro yakadai sokufamba, kufamba, kumhanya uye mabhasikoro.

Zvokudya Zvakasvibirira Vezvirimwa Chati

Ichi chikafu chinotungamirirwa neDADA ne 55% mahydrohydrates, 14% mapuroteni, uye 34% mafuta.

Utano hwakanaka hweMediterranean-Diet Chaet Chart

Ichi chikafu chinoderedzwa neA USDA ne 52% mahydrohydrates, 18% mapuroteni, uye 32% mafuta.

Ndeipi kudya kwaunofanira kushandisa? Vanhu vakasiyana-siyana vane kuora kurasikirwa kubudirira nemhando dzakasiyana siyana dzekudya. Vamwe vanoita zvakanaka neprotein yepamusoro, asi vamwe vanofarira kutevera Mediterranean-style, zvinomera, kana kuti kuderedzwa-koriori chikafu chekudya.

Kutsungirira Kudzidzisa Kudya

Kana iwe uri kurovedza kwechiitiko chekutsungirira chakafanana nehafu ye marathon kana marathon kufamba , imwe yezvokudya zvitatu neyepamusoro-carbohydrates inowanzokurudzirwa nevadzidzisi vemitambo. Muviri unoda makhabhohydrate kuti upise simba panguva yekutsungirira muviri.

_Sources:

_{"Zvokudya Muenzaniso Wokuenzanisira Mharidzo: Kukurisa Vegetarian uye Mediterranean-style Zvokudya Maitiro," Scientific Report yeChipatimendi Chokurudzira Dietary Guidelines ya2015, Zvinyorwa E-3.7. USDA. February 2015.}

_{"Nutrition and Athletic Performance - Joint statement statement yakanyorwa neAmerican Dietetic Association (ADA), Dietitians yeKanada (DC), uye American College of Sports Medicine (ACSM)." Mishonga & Sayenzi muMutambo & Kuvhidzira, March 2009 - Bhuku 41 - Nyaya 3}