Kodi Malire a Macro Pazakudya za Ketogenic Pa MyFitnessPal Ndi Chiyani?

¿Qué son los límites de macro para la dieta cetogénica en MyFitnessPal?

Zakudya za ketogenic zakhala zikudziwika m'zaka zaposachedwa ngati njira yothandiza kuchepetsa thupi ndi kusintha thanzi. Anthu omwe amatsatira zakudyazi ali ndi chidwi chofuna kusunga kagayidwe kake kamene kamatchedwa ketosis, momwe thupi limawotcha mafuta m'malo mwa chakudya chamafuta monga gwero lake lalikulu lamphamvu. Kuti izi zitheke, m'pofunika kusunga ma macronutrients m'zakudya za tsiku ndi tsiku. Komabe, kudziwa malire enieni a zakudya za ketogenic kungakhale kovuta. Mwamwayi, MyFitnessPal, pulogalamu yotchuka yolondolera chakudya, imapereka chida chokwanira chomwe chimathandiza ogwiritsa ntchito kukhazikitsa ndikutsatira zolinga zawo zopatsa thanzi kuti azitha kudya bwino ketogenic. M'nkhaniyi, tifufuza mwatsatanetsatane zomwe zolingazi ndi zomwe zingasinthidwe mu MyFitnessPal kuti mupeze zotsatira zabwino potsatira zakudya za ketogenic.

1. Mau oyamba a Macro Limits a Ketogenic Diet pa MyFitnessPal

Zakudya za ketogenic zimachokera ku chakudya chambiri, chochepa kwambiri, chomwe chimapangitsa thupi kukhala ketosis, momwe mafuta amawotchedwa m'malo mwa chakudya chamafuta. Kutsatira zakudya izi moyenera, ndikofunikira kukhazikitsa malire a macronutrient omwe amagwirizana ndi zosowa za munthu aliyense. Mu MyFitnessPal, pulogalamu yotchuka yazakudya komanso kutsatira masewera olimbitsa thupi, mutha kukhazikitsa malire awa kuti muwone bwino momwe mumadya macronutrient tsiku lililonse.

Kuti muyike malire a macronutrient mu MyFitnessPal, muyenera kupita ku zoikamo za akaunti yanu ndikusankha "Zolinga za Tsiku ndi Tsiku". Apa mutha kusintha kuchuluka kwa mapuloteni, mafuta ndi chakudya chomwe mukufuna kudya patsiku. Ndikofunika kukumbukira malingaliro ambiri a zakudya za ketogenic, zomwe nthawi zambiri zimakhala pafupifupi 70-75% ya zopatsa mphamvu kuchokera ku mafuta, 20-25% kuchokera ku mapuloteni ndi 5-10% yokha kuchokera ku chakudya.

Mukakhazikitsa malire a macronutrient mu MyFitnessPal, ndikofunikira kukumbukira kuti manambalawa ndi kalozera chabe ndipo amatha kusiyanasiyana malinga ndi zosowa zamunthu. Nthawi zonse ndi bwino kugwira ntchito ndi katswiri wa zaumoyo kapena katswiri wa zakudya kuti adziwe kuchuluka kwa macronutrients omwe ayenera kudyedwa kuti akwaniritse zolinga za zakudya za ketogenic. Kuphatikiza apo, ndikofunikira kuti muzitsata pafupipafupi zakudya zatsiku ndi tsiku ndikusintha momwe zingafunikire kuti mukhale ndi malire okhazikika.

2. Kodi zakudya za ketogenic ndi chiyani ndipo zimagwirizana bwanji ndi MyFitnessPal?

Zakudya za ketogenic ndi mtundu wa zakudya zotsika kwambiri za carb, zomwe zakhala zikudziwika m'zaka zaposachedwa. Chakudyachi chimachokera pa lingaliro lakuti mwa kuchepetsa kudya kwa ma carbohydrate, thupi limapanga ma ketones, omwe amagwiritsidwa ntchito monga gwero la mphamvu m'malo mwa chakudya. Zakudya za ketogenic zalumikizidwa ndi MyFitnessPal ngati njira yotsatirira zakudya komanso macronutrient.

MyFitnessPal ndi pulogalamu yam'manja komanso tsamba lawebusayiti zomwe zimalola ogwiritsa ntchito kutsata zakudya zomwe amadya ndikuwunika momwe amadyera. Ntchito yachita database Kusankha zakudya zambiri, kuphatikiza zosankha zazakudya za ketogenic. Ogwiritsa ntchito a MyFitnessPal amatha kukhazikitsa zolinga zawo za macronutrient ndikutsata zomwe amadya, mapuloteni, ndi mafuta potengera zakudya zawo, monga zakudya za ketogenic. Kuphatikiza apo, pulogalamuyi imaperekanso zida zowonera masewera olimbitsa thupi ndikupanga mapulani a chakudya.

Kuti mugwiritse ntchito MyFitnessPal pokhudzana ndi zakudya za ketogenic, ogwiritsa ntchito ayenera kutsatira njira zingapo zosavuta. Choyamba, muyenera kukopera ntchito kapena kupeza tsamba lawebusayiti y Pangani akaunti. Zolinga zenizeni za macronutrient pazakudya za ketogenic zitha kusankhidwa, monga kuchepetsa kudya kwamafuta ochepa magalamu patsiku. Ogwiritsa ntchito amatha kuyamba kutsatira zomwe amadya tsiku lililonse ndikulemba zakudya zomwe amadya. Pulogalamuyi ipereka zambiri za kuchuluka kwa chakudya chamafuta, mapuloteni ndi mafuta omwe amadyedwa pa chakudya chilichonse komanso tsiku lonse, zomwe ndizofunikira kwambiri kwa omwe amatsatira zakudya za ketogenic.

Mwachidule, zakudya za ketogenic ndizochepa kwambiri, zakudya zamafuta kwambiri zomwe zakhala zikudziwika m'zaka zaposachedwa. MyFitnessPal ndi pulogalamu yam'manja komanso tsamba lawebusayiti lomwe limalola ogwiritsa ntchito kuwona momwe amadyera ndikuwunika momwe amadyera. Pulogalamuyi imatha kugwiritsidwa ntchito limodzi ndi zakudya za ketogenic kukhazikitsa zolinga zenizeni za macronutrient ndikutsata ma carbohydrate, mapuloteni, ndi mafuta. Izi zimapereka chida chothandiza kwa iwo omwe akufuna kutsatira zakudya za ketogenic ndikusunga zolondola zomwe amadya.

3. Kufunika kokhazikitsa malire a macro pazakudya za ketogenic

Zakudya za ketogenic ndi njira yotchuka kwa iwo omwe akufuna kuchepetsa thupi kapena kukonza thanzi lawo la metabolism. Komabe, ndikofunikira kukhazikitsa malire a macro pazakudyazi kuti muwonetsetse kuti zakudya zonse zili bwino komanso kupewa zovuta zomwe zingachitike mthupi.

1. Kuwerengera kuchuluka kwa macronutrient anu tsiku ndi tsiku: Musanayambe kudya ketogenic, ndikofunikira kuwerengera kuchuluka kwamafuta, mapuloteni ndi mafuta omwe muyenera kudya tsiku lililonse. Nthawi zambiri, tikulimbikitsidwa kudya pafupifupi 5-10% yamafuta, 20-25% mapuloteni, ndi 70-75% mafuta pazakudya za ketogenic.

2. Khazikitsani malire a chakudya chamagulu: Kuchepetsa kudya kwa carbohydrate ndikofunikira muzakudya za ketogenic, chifukwa izi zimathandizira ketosis, mkhalidwe womwe thupi limagwiritsa ntchito mafuta monga gwero lake lalikulu lamphamvu. Childs, Ndi bwino kudya zosakwana 50 magalamu a chakudya patsiku, ngakhale izi zingasiyane malinga ndi zinthu monga kulemera, kagayidwe ndi mlingo wa zolimbitsa thupi.

3. Onetsetsani kuti mumadya zakudya zomanga thupi: Ngakhale kuti mapuloteni ndi ofunika kuti thupi lizigwira ntchito, kudya kwambiri kungasokoneze ketosis. Izi zili choncho chifukwa thupi limatha kusintha mapuloteni ochulukirapo kukhala shuga kudzera munjira yotchedwa gluconeogenesis, yomwe imatha kukweza shuga m'magazi. Ndikoyenera kudya pakati pa 0.6 ndi 1 gramu ya mapuloteni pa kilogalamu ya kulemera kwa thupi patsiku kuti mukhalebe bwino.

Kukhazikitsa malire pazakudya za ketogenic ndikofunikira kuti mupeze phindu lalikulu kuchokera kunjira iyi yodyera. Kuwerengera ndikuwongolera kagayidwe kanu kazakudya ndi mapuloteni kudzakuthandizani kukhalabe ndi ketosis ndikulimbikitsa kuwotcha mafuta ngati gwero lamphamvu. Kumbukirani kukaonana ndi akatswiri azaumoyo kapena kadyedwe musanayambe zakudya zilizonse kuti mulandire malingaliro anu ndikuwonetsetsa kusintha kotetezeka. [TSIRIZA

4. Momwe Mungadziwire Malire a Macro mu MyFitnessPal pazakudya za Ketogenic

Kutsatira zakudya za ketogenic moyenera, ndikofunikira kukhazikitsa malire a macro mu MyFitnessPal. Izi zikuthandizani kuti muzitha kuyang'anira bwino zama carbohydrate, mapuloteni ndi mafuta tsiku lililonse. Kenako, ndikuwonetsani momwe mungadziwire malire a macro mu MyFitnessPal sitepe ndi sitepe:

1. Lowani muakaunti yanu ya MyFitnessPal ndikusankha "Zolinga" mu bar menyu.
2. Dinani "Change Macronutrient Goals" ndikusankha "Custom Macros" njira.
3. Tsopano, muyenera kukhazikitsa malire a carb, mapuloteni, ndi mafuta potengera malangizo a ketogenic zakudya. Kumbukirani kuti zakudya izi zimadziwika ndi kudya kwambiri mafuta, kudya zakudya zomanga thupi zolimbitsa thupi, komanso kuletsa kwambiri chakudya chamafuta. Nthawi zambiri, kuchuluka kwamafuta pafupifupi 70-75%, mapuloteni 20-25%, ndi 5-10% yamafuta amalimbikitsidwa. Onetsetsani kuti mukusintha zikhalidwe malinga ndi zosowa zanu komanso zomwe mumakonda.

Mukakhazikitsa malire a macro mu MyFitnessPal, mudzatha kutsata zakudya zanu zatsiku ndi tsiku molondola. Kugwiritsa ntchito kukuthandizani kuti muzitha kuwongolera kuchuluka kwamafuta, mapuloteni ndi mafuta omwe mumadya pa chakudya chilichonse ndikukuwonetsani chidule cha zomwe mumadya. Komanso, mudzatha kupanga malipoti atsatanetsatane ndikuwona momwe mukuyendera pakapita nthawi.

Kumbukirani kuti ndikofunikira kusunga ma macros moyenera kuti mukwaniritse ndikusunga ketosis, chomwe ndicho cholinga chachikulu chazakudya za ketogenic. Musaiwale kukaonana ndi katswiri wa zaumoyo musanayambe ndondomeko iliyonse yodyera ndikusintha malire anu a macro malinga ndi zosowa zanu. Yambani kutsatira zakudya za ketogenic bwino ndi MyFitnessPal!

5. Ma macronutrients osiyanasiyana ndi gawo lawo muzakudya za ketogenic

Muzakudya za ketogenic, ma macronutrients amatenga gawo lofunikira pakusunga ketosis, momwe thupi limagwiritsa ntchito mafuta kukhala mphamvu m'malo mwa chakudya. Ma macronutrients atatu akuluakulu ndi mafuta, mapuloteni ndi chakudya. Chilichonse mwazakudyachi chimakhala ndi zotsatira zosiyana pa ketosis ndipo chiyenera kuyang'aniridwa mosamala kuti mukwaniritse zotsatira zomwe mukufuna.

Mafuta ndiye gwero lalikulu lamphamvu pazakudya za ketogenic. Amayimira pafupifupi 70-75% ya zopatsa mphamvu zatsiku ndi tsiku. Ndikofunika kudya mafuta athanzi, monga omwe amapezeka mumafuta a azitona, mtedza, mbewu ndi mapeyala. Mafutawa amapereka mphamvu zokhazikika komanso amakuthandizani kuti mukhale okhutira tsiku lonse.

Kumbali inayi, mapuloteni ayenera kudyedwa pang'onopang'ono pazakudya za ketogenic, zomwe zikuyimira pafupifupi 20-25% ya zopatsa mphamvu zatsiku ndi tsiku. Zakudya zokhala ndi mapuloteni ambiri ndi nyama, nsomba, mazira, ndi mkaka. Ndikofunika kuti musamadye kwambiri zomanga thupi chifukwa izi zimatha kusintha kukhala shuga m'thupi ndikusokoneza ketosis. Pomaliza, chakudya chiyenera kukhala chochepa kwambiri, chomwe chimangopanga pafupifupi 5-10% ya zopatsa mphamvu za tsiku ndi tsiku. Zakudya zokhala ndi chakudya chochuluka, monga shuga, mbewu, nyemba ndi zipatso zina, ziyenera kupewedwa kuti zisunge ketosis ndikulimbikitsa kuwotcha mafuta.

6. Momwe Mungasinthire Malire a Macro mu MyFitnessPal Kutengera Zosowa Payekha pa Ketogenic Diet

Mukamatsatira zakudya za ketogenic, ndikofunikira kusintha malire a macro mu MyFitnessPal malinga ndi zosowa za munthu aliyense. Izi zidzaonetsetsa kuti chakudya chokwanira chamafuta, mafuta, ndi mapuloteni amadyedwa kuti asunge ketosis ndikukwaniritsa zolinga zowonda. Nazi njira zosinthira malire a macro mu MyFitnessPal:

1. Lowani muakaunti yanu ya MyFitnessPal ndikupita patsamba lokhazikitsira.
2. Dinani "Zolinga" ndiyeno "Sinthani Zolinga" kuti mupeze zoikamo zazikulu.
3. Sankhani "Mwambo" ndiyeno lowetsani zofunikira zazakudya, mafuta, ndi mapuloteni monga momwe alangizidwe ndi akatswiri azakudya kapena adokotala. Ndikofunika kunena kuti muzakudya za ketogenic, chakudya chamafuta chimakhala chochepa kwambiri (nthawi zambiri osakwana magalamu 50 patsiku), pomwe mafuta amadyedwa mopanda malire ndipo mapuloteni amasungidwa pamlingo wokwanira.

Mukangosintha malire a macro mu MyFitnessPal malinga ndi zosowa zanu, ndikofunikira kuyang'anitsitsa momwe mumadya ndikuwonetsetsa kuti zikukhala mkati mwa malire omwe mwakhazikitsidwa. Nawa malangizo ena ofunikira kukumbukira:

• Konzani zakudya zanu pasadakhale kuti mukwaniritse zolinga zanu za macronutrient.
• Gwiritsani ntchito zida zolondolera zakudya kuti muwunikire zomwe mumadya tsiku lililonse ndikuwonetsetsa kuti zikukhala m'malire.
• Yang'anani nthawi zonse zolemba zanu zazakudya ndikusintha malire a macro ngati kuli kofunikira, makamaka ngati simukukwaniritsa zolinga zanu zochepetsa thupi.

Kusintha malire a macro mu MyFitnessPal kutengera zosowa za munthu pazakudya za ketogenic ndikofunikira kuti mukhalebe mu ketosis ndikukwaniritsa zolinga zoonda. Tsatirani izi ndi malangizo kuti muwonetsetse kuti mukudya zakudya zoyenera, mafuta, ndi mapuloteni m'thupi lanu. Nthawi zonse kumbukirani kukaonana ndi dokotala musanasinthe kwambiri zakudya zanu.

7. Malangizo ndi Kuganizira Pokhazikitsa Malire a Macro pa Zakudya za Ketogenic pa MyFitnessPal

Mukamatsatira zakudya za ketogenic, ndikofunikira kukhazikitsa malire oyenera kuti muwonetsetse kuti mukudya zakudya zama carbs, mapuloteni, ndi mafuta oyenera. MyFitnessPal ndi chida chothandiza chomwe chingakuthandizeni kudziwa zomwe mumadya tsiku lililonse komanso ma macros. Nawa maupangiri ndi malingaliro oyika malire a macro mu MyFitnessPal:

1. Kuwerengera zosowa zanu zazikulu: Musanakhazikitse malire anu a macro mu MyFitnessPal, muyenera kudziwa kuchuluka kwa magalamu a chakudya, mapuloteni, ndi mafuta omwe muyenera kudya tsiku lililonse. Mutha kugwiritsa ntchito zowerengera zapaintaneti kapena kukaonana ndi akatswiri azaumoyo kuti mupeze malingaliro anu malinga ndi msinkhu wanu, kulemera kwanu, kutalika, ndi masewera olimbitsa thupi.

2. Sinthani makonda anu mu MyFitnessPal: Mukakhala ndi zolinga zanu zazikulu, pitani ku zoikamo za MyFitnessPal ndikusintha malire anu atsiku ndi tsiku. Lowetsani zopatsa mphamvu zama carbohydrate, mapuloteni ndi mafuta malinga ndi zosowa zanu. Komanso, onetsetsani kuti mwasintha zokonda zanu zowonera kuti muwone mosavuta kupita ku zolinga zanu.

3. Sungani chipika chatsiku ndi tsiku: Kuti malire a macro akhale ogwira mtima, ndikofunikira kusunga zolemba zanu zatsiku ndi tsiku ndikuwonetsetsa kuti mukukwaniritsa zolinga zanu. Gwiritsani ntchito gawo lodula mitengo la MyFitnessPal kuti mulowetse zambiri zazakudya zomwe mumadya. Izi zikuthandizani kuti muzitha kuyang'anira ndikusintha zakudya zanu ngati kuli kofunikira kuti mukwaniritse ma macros omwe mukufuna.

8. Zida Zowonjezera Zowonjezera Keto Diet Tracking mu MyFitnessPal

Kuti muwongolere kutsatira kwanu kadyedwe ka ketogenic pa MyFitnessPal, pali zida zingapo zowonjezera zomwe zingakhale zothandiza. Zida izi zidzakuthandizani kuti muzitha kuyang'anira bwino zakudya zanu ndi macronutrient, kukuthandizani kuti mukhale ndi thanzi labwino ndikukwaniritsa zolinga zanu.

Chimodzi mwazinthu zolimbikitsidwa kwambiri ndikusankha kosintha macronutrient mu MyFitnessPal. Mukasintha kuchuluka kwamafuta, mapuloteni, ndi mafuta molingana ndi zofunikira zazakudya za ketogenic, mudzatha kudziwa bwino zomwe mumadya tsiku lililonse. Kuti mupeze njirayi, pitani ku gawo la "Zolinga" pazokonda zanu ndikukhazikitsa zomwe mukufuna.

Chida china chothandiza ndi kudula mitengo ndi maphikidwe opangira makonda. Ndi MyFitnessPal, mutha kuwonjezera zakudya zanu mwachizolowezi ndikupanga maphikidwe okhala ndi zosakaniza zoyenera komanso kuchuluka kwazakudya za ketogenic. Izi zikuthandizani kuti mulembe mosavuta zomwe mumadya tsiku lililonse komanso kukhala ndi chiwongolero chatsatanetsatane chakudya zomwe mumadya Kuphatikiza apo, mutha kuyang'ananso ma barcode azinthu kuti muwonjezere zinthu mwachangu komanso molondola.

9. Zitsanzo Zothandiza za Momwe Mungagwiritsire Ntchito Malire A Macro Pazakudya za Ketogenic pa MyFitnessPal

Munkhaniyi, tikukuwonetsani zitsanzo zothandiza momwe mungagwiritsire ntchito malire a macro pazakudya za ketogenic pa MyFitnessPal. Ngati mukutsatira zakudya za ketogenic, ndikofunikira kuti mukhale ndi ma macronutrients oyenera kuti mukwaniritse ndikusunga ketosis. MyFitnessPal ndi chida chothandiza chomwe chimakupatsani mwayi wowonera zomwe mumadya komanso ma macros.

1. Pangani zolinga zanu zazikulu: Musanayambe, muyenera kukhazikitsa zolinga zanu zazikulu kutengera zosowa zanu. Kawirikawiri, zakudya za ketogenic zimakhala ndi mafuta ambiri, kudya mapuloteni ochepa kwambiri, komanso zakudya zochepa zama carbohydrate. Gwiritsani ntchito MyFitnessPal kukhazikitsa zolinga zanu zazikulu zatsiku ndi tsiku.

2. Lembani zakudya zanu: Mukakhazikitsa zolinga zanu zazikulu, ndikofunikira kuti mulembe zakudya zanu zonse ndi zokhwasula-khwasula mu MyFitnessPal. Gwiritsani ntchito kufufuza kuti mupeze zakudya ndikuziwonjezera muzolemba zanu. Onetsetsani kuti mwasankha zolondola ndikuwunika zolemba zazakudya kuti mudziwe zambiri zolondola.

10. Yang'anirani ndikusintha malire a macro mu MyFitnessPal kuti musunge ketosis

Kuti musunge ketosis, ndikofunikira kuyang'anira ndikusintha malire anu a macronutrient mu MyFitnessPal. Momwe mungachitire izi:

1. Lowani ku akaunti yanu ya MyFitnessPal ndikupita ku gawo la "Daily Goals". Apa mupeza zokhazikika za ma macronutrients (zakudya, mapuloteni ndi mafuta) zakhazikitsidwa.
2. Unikani cholinga chanu cha ketosis ndikuwona kuchuluka kwa macronutrients pazakudya zanu. Mwachitsanzo, kudya kwamafuta ochepa kwambiri, ma protein ochepa, komanso mafuta ambiri kumalimbikitsidwa.
3. Sinthani malire a macronutrient mu MyFitnessPal kutengera zosowa zanu. Dinani "Sinthani zolinga" ndikusankha "Makonda." Apa mutha kuyika ma macronutrient enieni omwe mukufuna kutsatira kuti musunge ketosis.

Kumbukirani kusunga ketosis Ndi njira payekha ndipo zingasiyane wa munthu kwa wina. Chifukwa chake, ndikofunikira kuyang'anira kuchuluka kwa ma ketosis ndikulabadira momwe mumamvera komanso momwe mumagwirira ntchito pamoyo wanu watsiku ndi tsiku. Gwiritsani ntchito zida zowonjezera, monga mita ya ketone yamagazi kapena zingwe zoyezera mkodzo wa ketone, kuti muwone bwino momwe ketosis yanu ilili.

Mwachidule, poyang'anira ndikusintha malire anu a macronutrient mu MyFitnessPal, mudzatha kusunga ketosis moyenera. Onetsetsani kuti mukudziwa zosowa zanu zenizeni, khalani ndi zolinga zanu, ndikugwiritsa ntchito zida zowonjezera kuti mufufuze bwino. Mwanjira iyi mutha kukwaniritsa ndikusunga ketosis yomwe mukufuna kuti ikuthandizireni panjira yopita kumoyo wathanzi!

11. Zolakwika Zodziwika Pokhazikitsa Malire a Macro pa Zakudya za Keto mu MyFitnessPal

Kuyika malire a macro kutsatira zakudya za ketogenic mu MyFitnessPal kumatha kubweretsa zolakwika zina ngati simusamala. M'munsimu, tifotokoza zina mwa zolakwikazi ndi momwe mungakonzere kuti muwonetsetse kuti mukutsatira zakudya zanu moyenera.

1. Cholakwika: Osasintha makonda. Ndikofunika kuwonetsetsa kuti mwasintha makonda anu mu MyFitnessPal kuti muwonetse zolinga zanu ndi zosowa zanu pazakudya za ketogenic. Izi zikuphatikizapo kukhazikitsa zolinga zanu za macronutrient pamaperesenti oyenera: mafuta ambiri, mapuloteni ochepa, ndi carb yochepa. Ngati simusintha zosinthazi, MyFitnessPal sidzakupatsani chitsogozo cholondola kuti mukwaniritse zolinga zanu.

• Malangizo: Pitani ku gawo la "Zolinga" mu mbiri yanu ya MyFitnessPal ndikusintha zolinga zanu kuti zikhale zotsatirazi: 70-75% ya zopatsa mphamvu zochokera kumafuta, 20-25% kuchokera ku mapuloteni, ndi 5-10% kuchokera ku chakudya.
• Herramienta útil: Gwiritsani ntchito chowerengera cha keto macros kuti mudziwe kuchuluka kwa ma calories ndi magalamu a macronutrient aliwonse omwe mukufunikira kuti mukwaniritse zolinga zanu zatsiku ndi tsiku.

2. Cholakwika: Osalemba molondola chakudya chomwe chadyedwa. Ndikofunika kusunga mbiri yolondola yazakudya zomwe mumadya mu MyFitnessPal kuti muzitha kuyang'anira bwino zomwe mumadya. Ngati simukulemba zakudya molondola kapena kusankha njira yoyenera ya keto, mawerengedwe anu a macronutrient angakhale olakwika.

• Malangizo: Tengani mphindi zingapo patsiku kuti mulembe mosamala zonse zomwe mumadya ndi kumwa. Gwiritsani ntchito makina ojambulira barcode a MyFitnessPal kuti kujambula zakudya zomwe zili m'matumba zikhale zosavuta.
• Chitsanzo: Ngati mumadya saladi, onetsetsani kuti mwalemba zosakaniza zonse payekha, kuphatikizapo kuchuluka kwake.

3. Kulakwitsa: Kusalabadira miyeso ya magawo. Magawo ndi ofunikira kuti muwerenge molondola kuchuluka kwa macronutrient mu MyFitnessPal. Ngati simusamala za miyeso ya magawo, monga magalamu kapena milliliters, kuwerengera kungakhale kolakwika ndipo kumakhudza luso lanu lotsata zakudya za ketogenic molondola.

• Malangizo: Gwiritsani ntchito sikelo yakukhitchini ndi zida zoyezera kuti mupeze miyeso yolondola. Onetsetsani kuti mwalemba zakudya kutengera ndalama zomwe mumadya.
• Herramienta útil: MyFitnessPal imapereka nkhokwe yazakudya yokhala ndi chidziwitso cholondola chazakudya. Onetsetsani kuti mukugwiritsa ntchito zakudya zolembetsedwa bwino ndi ogwiritsa ntchito ena kuti mupeze zotsatira zolondola kwambiri.

12. Udindo wa MyFitnessPal mu Kupambana kwa Zakudya za Ketogenic Pogwiritsa Ntchito Malire a Macro

MyFitnessPal imagwira ntchito yofunika kwambiri pakuchita bwino kwa zakudya za ketogenic pothandizira kukhazikitsa ndi kutsatira malire ofunikira. Pulogalamuyi idapangidwa makamaka kuti iwonetsere kuchuluka kwa michere ndipo ndiyothandiza makamaka kwa omwe amatsatira zakudya za ketogenic, zomwe zimakhazikika pakusunga bwino pakati pamafuta, mapuloteni, ndi chakudya.

Chimodzi mwazinthu zazikulu za MyFitnessPal ndikulola ogwiritsa ntchito kukhazikitsa zolinga zawo za tsiku ndi tsiku za macronutrient ndi ma calorie. Polowetsa zambiri zanu, monga kutalika, kulemera, zaka, ndi kuchuluka kwa zochitika zolimbitsa thupi, pulogalamuyi imawerengera zokha malire amunthu aliyense. Kuonjezera apo, MyFitnessPal imapereka mwayi wopititsa patsogolo malirewa kutengera zomwe amakonda kudya ketogenic.

Malire a macro akakhazikitsidwa, MyFitnessPal imapereka mndandanda wazinthu zambiri zazakudya zomwe zilipo, kuphatikiza zosankha zambiri za keto. Ogwiritsa ntchito amatha kusaka nkhokweyi ndikuwonjezera zakudya zomwe zimadyedwa tsiku lonse kudzera muzodula mitengo. Pulogalamuyi imakupatsaninso mwayi wotsata zomwe mumamwa, zopatsa mphamvu zomwe zimatenthedwa pochita masewera olimbitsa thupi, ndikukhazikitsa zikumbutso kuti mukhalebe panjira ndi zakudya za ketogenic. Ndi zida zonsezi ndi zothandizira zomwe muli nazo, MyFitnessPal imakhala yothandiza kwambiri kwa iwo omwe akufuna kupambana pazakudya za ketogenic.

Mwachidule, MyFitnessPal imagwira ntchito yofunika kwambiri pazakudya za ketogenic popereka njira yabwino komanso yolondola yokhazikitsira ndikutsata malire a macro. Polola ogwiritsa ntchito kukhazikitsa zolinga zawo za tsiku ndi tsiku za macronutrient, kutsata zakudya, ndikuwona momwe akuyendera, pulogalamuyi imakhala chida chofunikira kwa iwo omwe amatsatira zakudya za ketogenic. Kaya mukufuna kuchepetsa thupi, kukhala ndi thanzi labwino, kapena kukwaniritsa zolinga zanu zolimbitsa thupi, MyFitnessPal imakupatsani chithandizo chomwe mukufuna kuti mupambane pazakudya za ketogenic.

13. Ubwino Wotsatira Malire a Macro pa Zakudya za Ketogenic pa MyFitnessPal

14. Mapeto: Kupititsa patsogolo Zotsatira pa Zakudya za Ketogenic ndi Macro Limits pa MyFitnessPal

Mu MyFitnessPal, mutha kukhazikitsa malire a macro kuti musinthe zotsatira zanu pazakudya za keto. Umu ndi momwe mungachitire sitepe ndi sitepe:

1. Lowani ku akaunti yanu ya MyFitnessPal ndikusankha "Zolinga" pansi kuchokera pazenera.
2. Mpukutu pansi ndi kusankha "Sinthani Zolinga za Macronutrient" mu gawo la "Zolinga za Tsiku ndi Tsiku".
3. Apa mudzapeza ma macros atatu: chakudya, mapuloteni ndi mafuta. Dinani "Khalani Zolinga" pafupi ndi macro aliwonse kuti muwasinthe.

- Kuti muchepetse chakudya chamafuta, mutha kuyika kuchuluka kwa magalamu.
- Kwa mapuloteni, onetsetsani kuti mumadya ndalama zoyenera malinga ndi zosowa zanu. Kuchuluka kovomerezeka nthawi zambiri kumatengera kulemera kwanu ndi zochita zanu.
- Pankhani yamafuta, mutha kukhazikitsanso malire mu magalamu.

Kumbukirani kuti ndikofunikira kukaonana ndi dokotala musanasinthe kwambiri zakudya zanu.

Mwachidule, kumvetsetsa malire a zakudya za ketogenic mu MyFitnessPal ndikofunikira kuti mupindule kwambiri ndi chida ichi ndikuwongolera. bwino thanzi lathu ndi kuwonda zolinga. Posintha bwino ma macro ndikukhalabe ndi malire pakati pa mafuta, mapuloteni ndi chakudya, titha kuwonetsetsa kuti tikutsata zakudya za ketogenic molondola komanso moyenera. Ndikofunika kukumbukira kuti malirewa amasiyana malinga ndi munthu, choncho ndikofunikira kukaonana ndi akatswiri azaumoyo kapena akatswiri azakudya kuti akutsogolereni. Chifukwa cha luso laukadaulo komanso kulondola komwe MyFitnessPal imapereka, titha kukhala ndi ulamuliro komanso kumvetsetsa kadyedwe kathu ka macronutrient paulendo wathu wa keto.