Isibali Se-Macro
Hlukanisa amakhalori akho ansuku zonke abe yiprotheni, ama-carb namafutha
Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.Landa i-app yamahhalaIsibali Se-Macro
Ama-macro ayiprotheni, i-carbohydrate namafutha akha amakhalori akho (iprotheni nama-carb anama-4 kcal/g, amafutha ama-9 kcal/g). Ukwahlukaniswa okulinganiselayo kusebenzela abantu abaningi; iprotheni ephezulu isiza ukulondoloza imisipha enyusweni encane, futhi i-keto igcina ama-carb ephansi kakhulu.
Indlela yokufunda umphumela wakho
Umugqa ngamunye ukhombisa amagremu osuku esakhamzimba esisodwa esikhulu kanye nengxenye yamakhalori esiyinikezayo. Lawa amanani osuku lonke — wahlukanise ezidlweni zakho, isibonelo izidlo ezintathu nokudla okuncane okukodwa. Amaprotheni yiwo inombolo okufanele uyifinyelele njalo ngokungaguquki; amakhabhohayidrethi namafutha angashintshashintsha usuku nosuku. Zikale ngesilinganiso seviki, hhayi ngosuku olulodwa oluphelele.
Indlela yokusebenzisa le khalikhuleyitha yama-macro
Faka umgomo wakho wamakhalori wosuku nge-kcal — uma ungakawazi, qala uwubale ngekhalikhuleyitha yethu ye-TDEE. Bese ukhetha uhlelo lokudla: olulinganiselayo (amaprotheni 30% · amakhabhohayidrethi 40% · amafutha 30%), amakhabhohayidrethi aphansi (40/25/35), amaprotheni aphezulu (40/35/25) noma i-keto (25/5/70). Cindezela ukubala, amagremu akho osuku amaprotheni, amakhabhohayidrethi namafutha avele ngokushesha — akudingeki ukubhalisa.
Ifomula nesayensi engemuva kwayo
Ukubala kusebenzisa izilinganiso zika-Atwater: amakhabhohayidrethi namaprotheni anikeza cishe u-4 kcal ngegremu ngalinye, kanti amafutha cishe u-9 kcal. Ikhalikhuleyitha iphindaphinda amakhalori akho ngephesenti lohlelo ngalunye bese ihlukanisa ngaleso silinganiso — u-2,000 kcal ohlelweni olulinganiselayo unikeza amaprotheni angu-150 g, amakhabhohayidrethi angu-200 g namafutha acishe abe ngu-67 g. Lokhu kuhlukaniswa okususelwe kumaphesenti kuyindlela evamile ochwepheshe bokudla abaguqula ngayo isabelo samakhalori sibe ukudla kwangempela.
Imikhawulo namathiphu asebenzayo
Izinhlelo ezimisiwe ziyizindawo zokuqala, akuzona izincomo eziphoqayo: ukuzwela kwe-insulin, indlela yokuzivocavoca nokuthandwa kokudla kuyahluka, ngakho lungisa ngemva kwamasonto ambalwa emiphumela yangempela. Umphumela ulunge ngangenani lamakhalori olifakile — hlanganisa leli thuluzi namakhalikhuleyitha ethu e-TDEE nokushoda kwamakhalori, futhi ubheke i-BMI yakho ukuze uthole umongo. Bese ubhala ukudla kwakho ngokuhlaziywa kwezithombe kwe-AI ku-app ye-CaloNote ukuze ubone ukuthi ama-macro akho angempela ayahambisana yini nohlelo.