Chowonjezera chachikulu cha zakudya izi ndikugwiritsa ntchito zakudya popanda chiletso chimodzi. Mkhalidwe waukulu ndikumvetsera thupi lanu ndikulipatsa zomwe likufunikira.
Dzina lazakudya ndi "Ngati Likukwanira Macros Anu" (IIFYM), ndipo likukula kutchuka chifukwa cha njira yake ya demokalase yokhudzana ndi zakudya. Chinthu chachikulu mu zakudya za IIFYM ndizinthu zitatu zofunika kwambiri zomwe thupi lanu limafunikira: mapuloteni, chakudya, mafuta (otchedwa macronutrients kapena macros).
Kuti muyambe, werengerani zosowa zanu zama calorie - kuti muchite izi, lembani zomwe mumadya tsiku lililonse pa pulogalamu iliyonse kapena patsamba lowerengera ma calories. Ndiyeno gawaninso chakudyacho kotero kuti 40 peresenti ikhale ya ma carbohydrate, 40 peresenti ya mapuloteni, ndi 20 peresenti ya mafuta. Chiŵerengerochi chimaonedwa kuti ndichothandiza kwambiri pakukula kwa minofu ndi kuwotcha mafuta.
Tiyenera kukumbukira kuti kulemera kudzachepa ndi kusowa kwa zopatsa mphamvu, kotero kuti mwachangu, muchepetse kudya kwanu kwa calorie ndi 10 peresenti.
Sikofunikira kwambiri kugawa macros tsiku lonse, chinthu chachikulu ndikutsata chiŵerengerocho. Nthawi yomweyo, mutha kusankha zomwe mumakonda pagulu lililonse. Mwachitsanzo, ntchito nyama kapena nsomba, nsomba, masamba mapuloteni, mkaka monga gwero la mapuloteni.
Diet macro imakulitsa zakudya zanu ndipo sizichepetsa kuyendera mabungwe ndi tchuthi, komwe mungapeze chakudya chomwe mukufuna nthawi zonse. Yang'anani mumndandanda wa chiŵerengero cha zopatsa mphamvu ndi kulemera kwa mbale, ndipo pa phwando, yerekezerani kulemera ndi chiŵerengero cha zosakaniza kuti muthe kuganizira zonse zomwe zimadyedwa kunyumba.
Poyamba, kuyeza ndi kujambula chakudya nthawi zonse kumawoneka ngati kovuta komanso kotopetsa. Koma m'kupita kwa nthawi, mudzaphunzira kupanga menyu pafupifupi popanda kusintha izi. Ndipo zotsatira zake ndi zakudya zopanda malire ndizoyenera kuyesa pang'ono.