Come ripartire correttamente i macronutrienti

di

dividere macronutrienti

Ripartire correttamente i macronutrienti, ovvero carboidrati, grassi e proteine, ci permette di elaborare a grandi linee una dieta corretta ed equilibrata. Mettiamola così, anche chi non ha molta esperienza in termini di regimi alimentari, non sa calcolare bene le calorie, può comunque orientare i suoi consumi quotidiani di cibo attraverso queste tre grandi categorie.

Qualsiasi sia il vostro piano nutrizionale, è molto importante al fine di evitare carenza alimentare, che proteine, grassi e carboidrati siano sempre presenti. Evitate quindi quelle diete quasi settoriali, che tendono a eliminare completamento 1 o 2 macronutrienti. Per esempio, quelle che maggiormente vanno di moda sono le diete proteiche o iperproteiche che a fasi tendono a fare in modo che il paziente consumi solo proteine, escludendo soprattutto i carboidrati. È vero fanno dimagrire, ma è anche vero che sono molto faticose per il nostro fegato e possono creare diverse problematiche, come abbiamo spesso detto nei nostri approfondimenti sulla dieta Dukan.

Che cosa servo i macronutrienti?

  • Glicidi (carboidrati, zuccheri e glucidi): forniscono energia molto velocemente, sono proprio da considerare come il carburante del nostro corpo. Forniscono 4,0 Kcalorie per ogni grammo ingerito.
  • Lipidi (grassi): danno energia lentamente e sono delle riserve importanti a lungo termine, soprattutto nei periodi di digiuno e di riposo (come la notte). Forniscono 9 Kcalorie per ogni grammo ingerito.
  • Protidi (proteine): sono fondamentali per mantenere le strutture cellulari perfettamente in salute e forniscono 4 Kcalorie per ogni grammo di alimento ingerito. Mediamente un adulto ha bisogno di 0,94 g/Kg al giorno.

Come devono essere ripartiti? La formula classica è così strutturata:

  • 50-60% Carboidrati
  • 25-35% Proteine
  • 10-20% Grassi

La percentuale si riferisce alle calorie derivanti dai macronutrienti. Perché è così variabile, anche se è molto chiaro che la fetta maggiore debba provenire dai carboidrati e quella minore dai grassi? Ovviamente dipende dal fabbisogno quotidiano e dallo stile di vita. Per esempio, una persona sedentaria è meglio che consumi meno carboidrati e grassi o rischierà di accumularli e non smaltirli, mentre uno sportivo avrà bisogno di energia facilmente a disposizione.

Photo Credit | ThinkStock

 

 

Condividi l'articolo:

Potrebbe interessarti anche:

Cosa si rischia a eliminare i carboidrati dalla dieta dieta anticelluliteLa dieta del prof Rossi per combattere la cellulite correttamente Bioimis, il metodo per imparare a nutrirsi correttamente Barry Sears divide i nutrizionisti: pro e contro della dieta a zona Yogurt greco magro, un ottimo spuntino light

329 commenti su “Come ripartire correttamente i macronutrienti”

  2. Hi, I think your site might be having browser compatibility issues. When I look at your website in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, fantastic blog!

    Rispondi

  3. Hi there! This is kind of off topic but I need some help from an established blog. Is it hard to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about creating my own but I’m not sure where to start. Do you have any points or suggestions? Many thanks

    Rispondi

  18. I feel this is among the such a lot vital info for me. And i am glad reading your article. But should observation on some common issues, The web site taste is perfect, the articles is in reality nice : D. Just right job, cheers

    Rispondi

  56. Hello! Do you know if they make any plugins to assist with SEO? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results. If you know of any please share. Thank you!

    Rispondi

  71. Great beat ! I wish to apprentice while you amend your web site, how can i subscribe for a blog site? The account aided me a applicable deal. I were a little bit acquainted of this your broadcast offered brilliant clear concept

    Rispondi

  108. Needed to write you a bit of note to be able to thank you so much over again for those exceptional solutions you have provided in this article. It was certainly strangely generous with people like you to provide freely what a few people would’ve sold as an e book in making some bucks for themselves, certainly since you could have done it in the event you desired. Those ideas additionally acted to be a good way to be certain that other people online have a similar passion like my own to understand a whole lot more in terms of this problem. I am certain there are some more pleasurable periods ahead for individuals that check out your site.

    Rispondi

  136. Hello there! I know this is kinda off topic but I was wondering which blog platform are you using for this website? I’m getting sick and tired of WordPress because I’ve had problems with hackers and I’m looking at alternatives for another platform. I would be great if you could point me in the direction of a good platform.

    Rispondi

  149. Great ?V I should certainly pronounce, impressed with your site. I had no trouble navigating through all the tabs and related information ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your client to communicate. Nice task..

    Rispondi

  159. Thanks , I have just been looking for info about this subject for ages and yours is the greatest I have discovered till now. But, what about the bottom line? Are you sure about the source?

    Rispondi

  176. I beloved as much as you will obtain carried out proper here. The caricature is tasteful, your authored material stylish. however, you command get bought an nervousness over that you wish be delivering the following. in poor health certainly come further beforehand once more as precisely the similar just about very frequently inside case you shield this hike.

    Rispondi

  187. I love your blog.. very nice colors & theme. Did you design this website yourself or did you hire someone to do it for you? Plz answer back as I’m looking to design my own blog and would like to find out where u got this from. kudos

    Rispondi

  203. I am not certain where you are getting your info, however great topic. I must spend a while finding out more or working out more. Thank you for great information I used to be searching for this info for my mission.

    Rispondi

  222. Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but instead of that, this is great blog. An excellent read. I’ll certainly be back.

    Rispondi

  231. I precisely had to appreciate you once again. I’m not certain the things that I might have undertaken without those tips and hints revealed by you about my field. It became a very terrifying problem in my circumstances, however , seeing the very specialised tactic you treated it made me to jump for happiness. I am just happier for your work and believe you recognize what a powerful job you are always accomplishing instructing some other people via your web page. Most probably you haven’t come across any of us.

    Rispondi

  242. What is Tea Burn? Tea Burn is a new market-leading fat-burning supplement with a natural patent formula that can increase both speed and efficiency of metabolism. Combining it with Tea, water, or coffee can help burn calories quickly.

    Rispondi

  243. Thanks for your marvelous posting! I seriously enjoyed reading it, you will be a great author.I will make sure to bookmark your blog and will eventually come back down the road. I want to encourage that you continue your great work, have a nice holiday weekend!

    Rispondi

  246. Hi, Neat post. There’s a problem with your web site in internet explorer, would test this… IE still is the market leader and a big portion of people will miss your wonderful writing because of this problem.

    Rispondi

  250. An outstanding share! I’ve just forwarded this onto a coworker who had been doing a little research on this. And he actually bought me dinner simply because I found it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanx for spending some time to discuss this topic here on your site.

    Rispondi

  255. Oh my goodness! Awesome article dude! Thanks, However I am encountering problems with your RSS. I don’t know why I can’t join it. Is there anybody having similar RSS problems? Anyone who knows the solution will you kindly respond? Thanks!!

    Rispondi

  268. Nice to meet you! We are a online retailer since 1988. Welcome to Elivera 1988-2023. EliveraGroup sells online natural cosmetics, beauty products, food supplements. We connect people with products and services in new and unexpected ways. The company ELIVERAGroup, is a Retailer, which operates in the Cosmetics industry. ELIVERA was established in 1988. © ELIVERA LTD was established in 2007. The first project was in 1988. It was carried out in trade with Russia, Belarus, Ukraine, Belgium, Hungary, Poland, Lithuania, Latvia and Estonia.

    Rispondi

  292. Nice to meet you! We are a online retailer since 1988. Welcome to Elivera 1988-2023. EliveraGroup sells online natural cosmetics, beauty products, food supplements. We connect people with products and services in new and unexpected ways.

    Rispondi

  296. I have to say this post was certainly informative and contains useful content for enthusiastic visitors. I will definitely bookmark this website for future reference and further viewing. cheers a bunch for sharing this with us!

    Rispondi

  298. I absolutely love your blog.. Pleasant colors & theme. Did you create this web site yourself? Please reply back as I’m wanting to create my own blog and would love to learn where you got this from or just what the theme is named. Appreciate it.

    Rispondi

  301. May I simply just say what a comfort to discover an individual who genuinely understands what they are discussing on the net. You actually realize how to bring an issue to light and make it important. More and more people must check this out and understand this side of your story. I can’t believe you aren’t more popular because you surely possess the gift.

    Rispondi

  309. Hello there! This blog post couldn’t be written any better! Going through this article reminds me of my previous roommate! He constantly kept preaching about this. I’ll forward this information to him. Fairly certain he will have a good read. Thanks for sharing!

    Rispondi

  316. Hiya, I’m really glad I have found this information. Today bloggers publish just about gossips and net and this is actually frustrating. A good blog with exciting content, that’s what I need. Thank you for keeping this site, I will be visiting it. Do you do newsletters? Cant find it.

    Rispondi

  318. I blog frequently and I really appreciate your information. The article has truly peaked my interest. I’m going to bookmark your website and keep checking for new information about once per week. I subscribed to your Feed as well.

    Rispondi

  329. I really love your website.. Very nice colors & theme. Did you create this site yourself? Please reply back as I’m attempting to create my own site and would like to know where you got this from or what the theme is named. Thanks!

    Rispondi

Lascia un commento