Kuwedzera kukuru kwekudya uku ndiko kushandiswa kwechikafu pasina kurambidzwa kumwe chete. Chimiro chikuru ndechekuteerera muviri wako uye kuupa zvigadzirwa zvauri kuda.
Iro zita rekudya iri "Kana Richienderana MaMacros Ako" (IIFYM), uye iri kukura mukuzivikanwa nekuda kwenzira yayo yedemokrasi kune chikafu. Chinhu chikuru mukudya kwe IIFYM ndiyo mitatu yakakosha sosi yesimba iyo inoda muviri wako: mapuroteni, makabhohaidhiretsi, mafuta (anonzi macronutrients kana macros).
Kuti utange, verenga macalorie ako anodikanwa - kuti uite izvi, nyora zvaunodya zuva nezuva pane chero app kana yepamhepo koriori kuverenga saiti. Wobva wagovera chikafu zvakare kuti 40 muzana iite makabhohaidhiretsi, makumi mana muzana protein, uye makumi maviri muzana mafuta. Ichi chiyero chinoonekwa seicho chinonyanya kushanda mukukura kwemhasuru uye kupisa kwemafuta.
Inofanira kutakurwa mupfungwa kuti huremu hunodzikira nekushaikwa kwemacalorie, saka kuitira kukurumidza kuita, dzikisa koriori yako yenguva dzose ne10 muzana
Izvo hazvina kukosha zvakanyanya kugovera macros zuva rese, chinhu chikuru ndechekuomerera kune reshiyo. Panguva imwecheteyo, unogona kusarudza zvigadzirwa zvako zvaunofarira muchikamu chimwe nechimwe. Semuenzaniso, shandisa nyama kana hove, hove, mapuroteni emiriwo, mukaka sechitubu cheprotein.
Kudya macro kunowedzera kudya kwako uye hakuregi kushanyira masangano nemazororo, kwaunogona kugara uchiwana ndiro yaunoda. Tarisa mumenu yeiyo chiyero chemakoriori uye huremu hwedhishi, uye pamabiko, fungidzira huremu uye huwandu hwezvigadzirwa kuitira kuti ugone kufunga nezvese chinodyiwa kumba.
Pakutanga, kuyera uye kugara uchinyora chikafu zvinoita kunge kunonetsa uye kunofinha. Asi nekufamba kwenguva, iwe unozodzidza maitiro ekugadzira menyu yekufungidzira pasina izvi zvekunyepedzera. Uye mhedzisiro uye chikafu chisina muganho chakakodzera kuyedza zvishoma.