GetYourMacros: ricette fitness

ืžื›ื™ืœ ืžื•ื“ืขื•ืชืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
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ืกื™ื•ื•ื’ ืชื•ื›ืŸ
ืœืžื‘ื•ื’ืจื™ื ืžื’ื™ืœ 17 ื•ืžืขืœื”
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

ืื ืืชื ืกื•ืคืจื™ื ืžืืงืจื• ืœื—ื“ืจ ื›ื•ืฉืจ, ืคื™ืชื•ื— ื’ื•ืฃ, ืื• ืคืฉื•ื˜ ื›ื“ื™ ืœืจื“ืช ื‘ืžืฉืงืœ ื•ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืื‘ืœ ื ืžืืก ืœื›ื ืžืื•ืชืŸ ืฉืœื•ืฉ ืžื ื•ืช ื™ืฉื ื•ืช, GetYourMacros ื”ื™ื ืืคืœื™ืงืฆื™ื™ืช ื“ื™ืื˜ืช ื”ืžืืงืจื• ืฉื—ื™ืคืฉืชื. ืœื ืขื•ื“ ืฉืขื•ืช ืฉืœ ื—ื™ืฉื•ื‘ื™ื ืขื ื’ื™ืœื™ื•ื ื•ืช ืืœืงื˜ืจื•ื ื™ื™ื ืฉืœ ืืงืกืœ ืื• ืืคืœื™ืงืฆื™ื•ืช ืงืœื•ืจื™ื•ืช ื’ื ืจื™ื•ืช: ื›ืืŸ, ืืชื ืžืชื—ื™ืœื™ื ืžื™ืขื“ื™ ื”ืžืืงืจื• ืฉืœื›ื ื•ืžื’ื™ืขื™ื ื™ืฉืจ ืœืžืชื›ื•ื ื™ื ืืžื™ืชื™ื™ื, ืžืื•ื–ื ื™ื ื•ื ื™ืชื ื™ื ืœื‘ื™ืฉื•ืœ.

GetYourMacros ื”ื•ืคื›ืช ืืช ื”ืžืืงืจื• ืฉืœื›ื (ื—ืœื‘ื•ืŸ, ืคื—ืžื™ืžื•ืช, ืฉื•ืžื ื™ื) ืœืžืชื›ื•ื ื™ ื›ื•ืฉืจ ื”ืžื•ืชืืžื™ื ืœืžื˜ืจื•ืช ืฉืœื›ื: ื”ื’ื“ืจื”, ืฉื™ื ื•ื™ ืžื‘ื ื” ื’ื•ืฃ, ืžืกืช ืฉืจื™ืจ ืื• ืชื—ื–ื•ืงื”. ื”ื–ื™ื ื• ืืช ื”ืžืืงืจื• ืฉืœ ื”ืืจื•ื—ื•ืช ื”ื™ื•ืžื™ื•ืช ืื• ื”ืื™ืฉื™ื•ืช ืฉืœื›ื, ื‘ื—ืจื• ืืช ืกื•ื’ ื”ืชื–ื•ื ื” ืฉืœื›ื ื•ืืช ื”ื–ืžืŸ ื”ืขื•ืžื“ ืœืจืฉื•ืชื›ื, ื•ื”ืืคืœื™ืงืฆื™ื” ืžื™ื™ืฆืจืช ืžื ื•ืช ืฉืœืžื•ืช ืขื ืžืจื›ื™ื‘ื™ื, ื›ืžื•ื™ื•ืช ื•ืขืจื›ื™ื ืชื–ื•ื ืชื™ื™ื ืฉื›ื‘ืจ ืžืื•ื–ื ื™ื.

ื–ื” ืœื ืจืง ืžื—ื•ืœืœ ืžืชื›ื•ื ื™ ืžืืงืจื•, ืืœื ื’ื ืจืฉืช ื—ื‘ืจืชื™ืช ืืžื™ืชื™ืช ืœืžืชื›ื•ื ื™ ื›ื•ืฉืจ: ืืชื ื™ื›ื•ืœื™ื ืœืฉืชืฃ ืืช ื”ื™ืฆื™ืจื•ืช ืฉืœื›ื, ืœืฉืžื•ืจ ืืช ืฉืœ ืื—ืจื™ื, ืœื”ืฆื‘ื™ืข ืขืœ ื”ืžืชื›ื•ื ื™ื ื”ืื”ื•ื‘ื™ื ืขืœื™ื›ื ื•ืœืžืฆื•ื ื”ืฉืจืื” ืœื”ื›ื ืช ื”ืืจื•ื—ื•ืช ื”ืฉื‘ื•ืขื™ืช ืฉืœื›ื.

ื‘ื›ืœ ืฉื‘ื•ืข ืื ื• ืžืืจื—ื™ื ืชื—ืจื•ืช ืžืชื›ื•ื ื™ ื›ื•ืฉืจ: ื”ืžืชื›ื•ืŸ ืขื ื”ื›ื™ ื”ืจื‘ื” ืงื•ืœื•ืช ืงื”ื™ืœืชื™ื™ื ื–ื•ื›ื” ื‘ืคืจืก. ื–ื•ื”ื™ ื“ืจืš ืžื”ื ื” ืœื”ืชื ืกื•ืช ื‘ืžื ื•ืช ื—ื“ืฉื•ืช, ืœืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื” ื‘ืชื–ื•ื ื” ืฉืœื›ื ื•ืœื’ืœื•ืช ืจืขื™ื•ื ื•ืช ื™ืฆื™ืจืชื™ื™ื ืœืžืงืจื•-ืžืืงืจื• ืฉืœื›ื.

ืขื GetYourMacros, ืชื•ื›ืœื•:

* ืœื™ืฆื•ืจ ืžืชื›ื•ื ื™ ื›ื•ืฉืจ ืžื•ืชืืžื™ื ืื™ืฉื™ืช ื”ืžื‘ื•ืกืกื™ื ืขืœ ื”ืžื˜ืจื•ืช ืฉืœื›ื (ื”ืคื—ืชืช ืฉื•ืžืŸ, ื”ืชืื•ืฉืฉื•ืช, ืžืกืช ืžื–ื•ืŸ, ืชื—ื–ื•ืงื”)
* ืœื‘ื—ื•ืจ ืืช ืกื•ื’ ื”ืชื–ื•ื ื” ืฉืœื›ื: ืื•ื›ืœื™ ื›ืœ, ืฆืžื—ื•ื ื™, ื˜ื‘ืขื•ื ื™ ืื• ืคื•ืกืงื˜ืจื™
* ืœืกื ืŸ ืžืชื›ื•ื ื™ื ืœืคื™ ื–ืžืŸ ื”ื›ื ื”, ืงื•ืฉื™, ืฆืจื™ื›ืช ื—ืœื‘ื•ืŸ ื•ืงืœื•ืจื™ื•ืช (ืžื•ืฉืœื ืœื”ื›ื ืช ืืจื•ื—ื•ืช)
* ืœื—ืคืฉ ืžืชื›ื•ื ื™ ื—ืœื‘ื•ืŸ ืœืืจื•ื—ืช ื‘ื•ืงืจ, ืฆื”ืจื™ื™ื, ืขืจื‘ ืื• ื—ื˜ื™ืคื™ื, ื‘ื”ืชื‘ืกืก ืขืœ ื”ืžืงืจื•-ืžืืงืจื• ื”ื—ืกืจื™ื ืฉืœื›ื ืœื”ื™ื•ื
* ืœืฉืžื•ืจ ืืช ื”ืžืชื›ื•ื ื™ื ื”ืื”ื•ื‘ื™ื ืขืœื™ื›ื, ืœืฉื›ืคืœ ืื•ืชื ื•ืœืขืจื•ืš ืื•ืชื ื›ื›ืœ ืฉื”ืžืงืจื•-ืžืืงืจื• ืื• ืชื•ื›ื ื™ืช ื”ืืจื•ื—ื•ืช ืฉืœื›ื ืžืฉืชื ื™ื
* ืœื’ืœื•ืช ืžืชื›ื•ื ื™ื ืฉืคื•ืจืกืžื• ืขืœ ื™ื“ื™ ื”ืงื”ื™ืœื”, ืœืขืงื•ื‘ ืื—ืจ ื”ื™ื•ืฆืจื™ื ื”ืื”ื•ื‘ื™ื ืขืœื™ื›ื ื•ืœื”ืฆื‘ื™ืข ืขืœ ื”ืžืชื›ื•ื ื™ื ืฉืœื”ื
* ืœื”ืฉืชืชืฃ ื‘ืชื—ืจื•ืช ืžืชื›ื•ื ื™ ื”ื›ื•ืฉืจ ื”ืฉื‘ื•ืขื™ืช ื•ืœื ืกื•ืช ืœื ืฆื— ืขื ื”ืžื ื” ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืฉืœื›ื

GetYourMacros ืžื™ื•ืขื“ ืœืืœื• ืฉืขื•ืงื‘ื™ื ืื—ืจ ืชื–ื•ื ื” ื’ืžื™ืฉื”, ืกื•ืคืจื™ื ืžืงืจื•-ืžืืงืจื• ื•ืžื—ืคืฉื™ื ืขื–ืจื” ืงื•ื ืงืจื˜ื™ืช ื‘ื”ืคื™ื›ืช ืžืกืคืจื™ื ื•ื˜ื‘ืœืื•ืช ืœืžื ื•ืช ื˜ืขื™ืžื•ืช, ืžื’ื•ื•ื ื•ืช ื•ื‘ืจื•ืช ืงื™ื™ืžื ืœืื•ืจืš ื–ืžืŸ. ื‘ื™ืŸ ืื ืืชื ืžืคืชื—ื™ ื’ื•ืฃ ืชื—ืจื•ืชื™ื™ื, ืžืชืืžื ื™ื ื‘ื—ื“ืจ ื›ื•ืฉืจ, ืื• ืคืฉื•ื˜ ืจื•ืฆื™ื ืœืขืงื•ื‘ ืื—ืจ ืงืœื•ืจื™ื•ืช ื•ืžืงืจื•-ื ื•ื˜ืจื™ื™ื ื˜ื™ื, ืชืžืฆืื• ืžืชื›ื•ื ื™ื ืฉื™ืชืื™ืžื• ืœืื•ืจื— ื”ื—ื™ื™ื ืฉืœื›ื.

ื”ืืคืœื™ืงืฆื™ื” ืื™ื“ื™ืืœื™ืช ืขื‘ื•ืจ:

* ืืœื• ืฉืขื•ืงื‘ื™ื ืื—ืจ ื“ื™ืื˜ื” ืžื‘ื•ืกืกืช ืžืืงืจื• (IIFYM, ื“ื™ืื˜ื” ื’ืžื™ืฉื”)
* ืกืคื•ืจื˜ืื™ื ื•ื—ื•ื‘ื‘ื™ ื—ื“ืจ ื›ื•ืฉืจ ื•ืคื™ืชื•ื— ื’ื•ืฃ
* ืืœื• ื”ืžื—ืคืฉื™ื ืžืชื›ื•ื ื™ ื—ืœื‘ื•ืŸ ื•ื›ื•ืฉืจ ืžื”ื™ืจื™ื ื•ืงืœื™ื
* ืืœื• ืฉืจื•ืฆื™ื ืœืืจื’ืŸ ืืช ื”ื›ื ืช ื”ืืจื•ื—ื•ืช ืฉืœื”ื ื‘ืฆื•ืจื” ื—ื›ืžื”

ืงื‘ืขื• ืืช ื”ืžื˜ืจื” ืฉืœื›ื, ื”ื–ื™ื ื• ืืช ื”ืžืงืจื•-ืขืจื›ื™ื ืฉืœื›ื, ื‘ื—ืจื• ืืช ื”ืืจื•ื—ื” ืฉืœื›ื, ื•-GetYourMacros ืžื‘ืฆืข ืืช ื”ื—ื™ืฉื•ื‘ื™ื ืขื‘ื•ืจื›ื: ื›ืœ ืžื” ืฉืืชื ืฆืจื™ื›ื™ื ืœืขืฉื•ืช ื”ื•ื ืœื‘ืฉืœ ื•ืœืื›ื•ืœ.
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
4 ื‘ื“ืฆืžืณ 2025

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ืœื ืžืชื‘ืฆืข ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืจื˜ื™ื ืื™ืฉื™ื™ื, ืžื™ื“ืข ืคื™ื ื ืกื™ ื•-2 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ื‘ืืคืฉืจื•ืชืš ืœื‘ืงืฉ ืฉื ืชื•ื ื™ื ื™ื™ืžื—ืงื•

ืžื” ื—ื“ืฉ?

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