Macronutrients
Ma'anarsa
Manyan nau'ikan abubuwan gina jiki guda uku waɗanda ke ba da adadin kuzari: -Protein- 4 kcal/gram -Carbohydrates- 4 kcal/gram -Kiba- 9 kcal/gram
( Barasa yana bada 7 kcal/gram amma ba'a la'akari da macronutrient)
Me Yasa Yayi Muhimmanci
Ma'aunin Macronutrient yana rinjayar: -Tsarin jiki- tsoka vs mai -Matakan makamashi- Dorewa vs canzawa -Gamsuwa- Jin koshi -Wasan motsa jiki- Man fetur daban-daban ayyuka -Lafiyar jiki- Ciwon sukari, cholesterol, da sauransu.
Protein
Ayyuka
- Gina tsoka da gyarawa
- Enzyme da samar da hormone
- Ayyukan rigakafi
- Gamsuwa
Shawarar ci
- Gabaɗaya: 0.8 g / kg nauyin jiki / rana mafi ƙarancin
- Masu aiki / 'yan wasa: 1.2-2.0 g/kg/rana
- Manya manya: 1.0-1.2 g/kg/rana (hana sarcopenia)
Sources
Kammala: Nama, kifi, qwai, kiwo, soya Shuka: Legumes, kwayoyi, tsaba, hatsi (haɗa don cikakken amino acid)
Carbohydrates
Ayyuka
- Tushen makamashi na farko
- Man fetur na kwakwalwa
- Fiber don lafiyar hanji
- Adana Glycogen don motsa jiki
Shawarar ci
- 45-65% na jimlar adadin kuzari
- Fiber: 25-38 g / rana
Nau'ukan
- Hadadden- Dukan hatsi, kayan lambu (wanda aka fi so)
- Sauƙi- Sugars, hatsi mai ladabi (iyaka)
- Fiber- Rashin narkewa, yana tallafawa lafiyar hanji
Kiba
Ayyuka
- Ma'ajiyar makamashi
- Hormone samar
- Vitamin (A, D, E, K)
- Tsarin membrane cell
- Lafiyar kwakwalwa
Shawarar ci
- 20-35% na jimlar adadin kuzari
- Iyakance cikakken kitse zuwa <10% na adadin kuzari
- Rage kitsen mai
Nau'ukan
- Cikakken- m a dakin da zazzabi; iyakance ci
- Monunsaturated- Man zaitun, kwayoyi; mai amfani
- PolyunsaturatedOmega-3, omega-6; mahimmanci
- Trans- Guji; hade da cututtukan zuciya
Maƙasudin Macro Na Musamman
| Manufar | Protein | Carbs | Kiba |
|---|---|---|---|
| Gabaɗaya lafiya | 15-25% | 45-55% | 25-35% |
| Rage nauyi | 25-35% | 35-45% | 25-35% |
| Gina tsoka | 25-35% | 40-50% | 20-30% |
| Wasan juriya | 15-20% | 55-65% | 20-30% |