I-plus enkulu yalokhu kudla ukusetshenziswa kokudla ngaphandle kokuvinjelwa okukodwa. Isimo esiyinhloko ukulalela umzimba wakho futhi uwunikeze imikhiqizo oyidingayo.
Igama lokudla lithi "If It Fits Your Macros" (IIFYM), futhi liyakhula ekuthandeni ngenxa yendlela yalo yentando yeningi yokudla. Into esemqoka ekudleni kwe-IIFYM yimithombo emithathu yamandla ebaluleke kakhulu edingwa ngumzimba wakho: amaprotheni, ama-carbohydrate, amafutha (okuthiwa ama-macronutrients noma ama-macros).
Ukuze uqalise, bala izidingo zakho zekhalori - ukwenza lokhu, qopha lokho okudlayo nsuku zonke kunoma yiluphi uhlelo lokusebenza noma indawo yokubala amakhalori online. Bese usabalalisa kabusha ukudla ukuze amaphesenti angama-40 abe ama-carbohydrate, amaphesenti angu-40 amaprotheni, namaphesenti angama-20 amafutha. Lesi silinganiso sithathwa njengesisebenza kahle kakhulu ekukhuleni kwemisipha nokushiswa kwamafutha.
Kufanele kukhunjulwe ukuthi isisindo sizokwehla ngokushoda kwama-calories, ngakho-ke ukuze uthole umphumela osheshayo, nciphisa ukudla kwakho okuvamile kwekhalori ngamaphesenti ayi-10.
Akubalulekile kangako ukusabalalisa ama-macros usuku lonke, into esemqoka ukunamathela kusilinganiso. Ngesikhathi esifanayo, ungakhetha imikhiqizo oyikhonzile esigabeni ngasinye. Isibonelo, sebenzisa inyama noma inhlanzi, ukudla kwasolwandle, amaprotheni emifino, ubisi njengomthombo wamaprotheni.
Ukudla okuningi kukhulisa ukudla kwakho futhi akukhawuleli izikhungo zokuvakasha namaholide, lapho ungathola khona njalo isidlo osidingayo. Bheka kumenyu isilinganiso samakhalori nesisindo sesitsha, ephathini, ulinganise isisindo kanye nesilinganiso sezithako ukuze ukwazi ukubheka konke okudliwayo ekhaya.
Ekuqaleni, ukukala nokuqopha njalo ukudla kuzobonakala kuyinkinga futhi kuyisicefe. Kepha ngokuhamba kwesikhathi uzofunda ukuthi ungayenza kanjani imenyu elinganisiwe ngaphandle kwalezi zokukhohlisa. Futhi umphumela nokudla okungenamkhawulo kufanelekile ukuzama kancane.