Awọn eroja ti o pọju
Itumọ
Awọn ẹka akọkọ mẹta ti awọn ounjẹ ti o pese awọn kalori: -Amuaradagba- 4 kcal / giramu -Carbohydrates- 4 kcal / giramu -Ọra- 9 kcal / giramu
(Ọti n pese 7 kcal / giramu ṣugbọn ko ka si macronutrients)
Idi Ti O Ṣe Pataki
Iwontunwonsi macronutrients yoo ni ipa lori: -Tiwqn ara- Isan vs sanra -Awọn ipele agbara- Sustained vs fluctuating -Satiety- Rilara kikun -Iṣẹ iṣe elere- Fueling o yatọ si akitiyan -Ilera ti iṣelọpọ agbara- suga ẹjẹ, idaabobo awọ, ati bẹbẹ lọ.
Amuaradagba
Awọn iṣẹ
- Ilé iṣan ati atunṣe
- Enzyme ati iṣelọpọ homonu
- Iṣẹ ajẹsara
- Satiety
Gbigbawọle ti a ṣe iṣeduro
- Gbogbogbo: 0.8 g / kg iwuwo ara / o kere ju
- Ti nṣiṣe lọwọ / elere: 1.2-2.0 g / kg / ọjọ
- Awọn agbalagba agbalagba: 1.0-1.2 g / kg / ọjọ (dena sarcopenia)
Awọn orisun
Pari: Eran, eja, eyin, ifunwara, soy Ohun ọgbin: Legumes, eso, awọn irugbin, awọn oka (darapọ fun awọn amino acids pipe)
Carbohydrates
Awọn iṣẹ
- Orisun agbara akọkọ
- Idana ọpọlọ
- Fiber fun ilera inu
- Ibi ipamọ glycogen fun adaṣe
Gbigbawọle ti a ṣe iṣeduro
- 45-65% ti awọn kalori lapapọ
- Okun: 25-38 g / ọjọ
Awọn oriṣi
- Epo- Gbogbo awọn irugbin, ẹfọ (ti o fẹ)
- Rọrun- Awọn suga, awọn irugbin ti a ti mọ (ipin)
- Okun- Kii ṣe digestible, ṣe atilẹyin ilera ikun
Ọra
Awọn iṣẹ
- Ibi ipamọ agbara
- Awọn iṣelọpọ homonu
- Gbigba Vitamin (A, D, E, K)
- Ẹya awo sẹẹli
- Ilera ọpọlọ
Gbigbawọle ti a ṣe iṣeduro
- 20-35% ti awọn kalori lapapọ
- Fi opin si ọra ti o kun si <10% ti awọn kalori
- Din trans sanra
Awọn oriṣi
- Ti kun- ri to ni iwọn otutu yara; iye to gbigbemi
- Monounsaturated- epo olifi, eso; anfani
- PolyunsaturatedOmega-3, omega-6; pataki
- Trans- Yẹra; ni nkan ṣe pẹlu arun ọkan
Aṣoju Makiro fojusi
| Ibi-afẹde | Amuaradagba | Awọn kalori | Ọra |
|---|---|---|---|
| Ilera gbogbogbo | 15-25% | 45-55% | 25-35% |
| Pipadanu iwuwo | 25-35% | 35-45% | 25-35% |
| Ilé iṣan | 25-35% | 40-50% | 20-30% |
| idaraya ifarada | 15-20% | 55-65% | 20-30% |