Ib qho loj ntxiv ntawm cov khoom noj no yog siv cov khoom noj uas tsis muaj kev txwv ib zaug. Lub ntsiab mob yog mloog koj lub cev thiab muab cov khoom nws xav tau.
Lub npe ntawm cov zaub mov noj yog "Yog tias Nws Haum Koj Macros" (IIFYM), thiab nws tau loj hlob hauv qhov muaj koob meej vim nws txoj kev ywj pheej xaiv mus rau khoom noj khoom haus. Lub hauv paus tseem ceeb hauv kev noj haus ntawm IIFYM yog peb qhov tseem ceeb ntawm lub zog uas koj lub cev xav tau: cov protein, carbohydrates, cov rog (cov hu ua macronutrients lossis macros).
Txhawm rau pib, suav koj cov khoom siv calorie - kom ua qhov no, sau cov koj noj txhua hnub ntawm txhua lub app lossis online calorie suav qhov chaw. Tom qab ntawd rov faib cov zaub mov kom 40 feem pua yog carbohydrates, 40 feem pua protein, thiab 20 feem pua rog. Qhov feem pua no suav hais tias yog qhov zoo tshaj plaws rau cov leeg nqaij thiab rog rog.
Nws yuav tsum tau yug los hauv lub siab tias qhov hnyav yuav poob nrog qhov tsis muaj calories, yog li rau cov nyhuv sai dua, txo koj cov calorie li qub ib txwm los ntawm 10 feem pua.
Nws tsis yog ib qho tseem ceeb heev los faib macros thoob plaws ib hnub, qhov tseem ceeb yog ua raws li qhov piv. Tib lub sijhawm, koj tuaj yeem xaiv cov khoom koj nyiam hauv txhua pawg. Piv txwv li, siv cov nqaij los yog ntses, nqaij nruab deg, zaub proteins, khoom noj siv mis los ntawm cov protein.
Kev noj zaub mov macro nthuav dav koj cov zaub mov noj thiab tsis txwv cov chaw haujlwm thiab cov hnub so, uas koj tuaj yeem pom cov zaub mov koj xav tau. Saib hauv cov ntawv qhia zaub mov rau qhov piv ntawm calories thiab qhov hnyav ntawm cov zaub mov, thiab ntawm ib lub rooj noj mov, kwv yees qhov hnyav thiab qhov sib piv ntawm cov khoom xyaw kom koj tuaj yeem xav txog txhua yam noj hauv tsev.
Thaum xub thawj, kev hnyav thiab tsis tu ncua sau cov zaub mov yuav zoo li muaj teeb meem thiab tho txawv. Tab sis sijhawm dhau sijhawm, koj yuav kawm paub yuav ua li cas kom ua cov zaub mov kwv yees tsis tas yuav siv cov kev dag no. Thiab qhov tshwm sim thiab kev noj haus tsis muaj nqis yog tsim nyog sim ua me ntsis.