https://harikabirtavsiye.com/assets/lif-hesaplayici-CPWe7-fy.js

1import{b3 as L,bK as i,c4 as A,bs as e,L as f,ax as k}from"./index-B4NHUQaw.js";import{A as y}from"./arrow-left-uZaPmPYN.js";import{I as C}from"./info-CJeECuui.js";import{S as T}from"./salad-B1eNTjnK.js";import{A as Y}from"./apple-DtjgZ95r.js";import{L as K}from"./leaf-DvUweIU5.js";const H=[["path",{d:"M2 22 16 8",key:"60hf96"}],["path",{d:"M3.47 12.53 5 11l1.53 1.53a3.5 3.5 0 0 1 0 4.94L5 19l-1.53-1.53a3.5 3.5 0 0 1 0-4.94Z",key:"1rdhi6"}],["path",{d:"M7.47 8.53 9 7l1.53 1.53a3.5 3.5 0 0 1 0 4.94L9 15l-1.53-1.53a3.5 3.5 0 0 1 0-4.94Z",key:"1sdzmb"}],["path",{d:"M11.47 4.53 13 3l1.53 1.53a3.5 3.5 0 0 1 0 4.94L13 11l-1.53-1.53a3.5 3.5 0 0 1 0-4.94Z",key:"eoatbi"}],["path",{d:"M20 2h2v2a4 4 0 0 1-4 4h-2V6a4 4 0 0 1 4-4Z",key:"19rau1"}],["path",{d:"M11.47 17.47 13 19l-1.53 1.53a3.5 3.5 0 0 1-4.94 0L5 19l1.53-1.53a3.5 3.5 0 0 1 4.94 0Z",key:"tc8ph9"}],["path",{d:"M15.47 13.47 17 15l-1.53 1.53a3.5 3.5 0 0 1-4.94 0L9 15l1.53-1.53a3.5 3.5 0 0 1 4.94 0Z",key:"2m8kc5"}],["path",{d:"M19.47 9.47 21 11l-1.53 1.53a3.5 3.5 0 0 1-4.94 0L13 11l1.53-1.53a3.5 3.5 0 0 1 4.94 0Z",key:"vex3ng"}]],I=L("wheat",H),j={az:1.2,hafif:1.375,orta:1.55,aktif:1.725,yogun:1.9},N={az:{label:"Hareketsiz",hint:"Masa başı, egzersiz yok"},hafif:{label:"Hafif aktif",hint:"Haftada 1–3 gün hafif egzersiz"},orta:{label:"Orta aktif",hint:"Haftada 3–5 gün orta egzersiz"},aktif:{label:"Çok aktif",hint:"Haftada 6–7 gün egzersiz"},yogun:{label:"Yoğun",hint:"Ağır iş / günde iki antrenman"}};function $(t,n,s,l){const r=10*n+6.25*s-5*l;return t==="erkek"?r+5:r-161}function B(t){return t*14/1e3}function Z(t){const n=[{g:15,label:"Mercimek/nohut",desc:"1 kase pişmiş baklagil"},{g:6,label:"Sebze tabağı",desc:"1 tabak çiğ+pişmiş karışım"},{g:4,label:"Tam tahıl ekmek",desc:"2 dilim, kepekli"},{g:4,label:"Yulaf ezmesi",desc:"1 kase (40 g kuru)"},{g:4,label:"Meyve",desc:"1 orta boy elma/armut"},{g:3.5,label:"Yemiş/tohum",desc:"1 avuç (30 g)"}],s=n.reduce((r,d)=>r+d.g,0),l=Math.max(.6,Math.min(1.6,t/s));return n.map(r=>({...r,g:Math.round(r.g*l*10)/10}))}const E=["Suyu artırın: lif alımınızı yükseltirken günde en az 2–2,5 L su hedefleyin.","Kademeli ilerleyin: haftada 3–5 g lif ekleyin; ani sıçrama şişkinlik yapabilir.","Kabuklu tüketin: elma, armut, salatalık kabukları çözünmez lif kaynağıdır.","Baklagili suda bekletip yıkayın; sindirimi kolaylaşır, gaz azalır.","Kepek ekmeği yerine ‘tam tahıllı’ etiketini arayın; ilk madde tam un olsun.","Yulaf, keten tohumu ve psyllium çözünür lif için pratik seçenektir."];function c({title:t,value:n,unit:s,hint:l,tone:r="primary"}){const d=r==="primary"?"bg-primary/10 border-primary/30":r==="accent"?"bg-accent/40 border-accent":"bg-card border-border";return e.jsxs("div",{className:`rounded-2xl border ${d} p-4`,children:[e.jsx("p",{className:"text-xs uppercase tracking-wider text-muted-foreground",children:t}),e.jsxs("p",{className:"mt-1 font-serif text-3xl leading-tight text-foreground",children:[n,s&&e.jsx("span",{className:"ml-1 text-base font-normal text-muted-foreground",children:s})]}),l&&e.jsx("p",{className:"mt-1 text-xs text-muted-foreground",children:l})]})}function P(){i.useEffect(()=>A("lif_hesaplayici"),[]);const[t,n]=i.useState("kadin"),[s,l]=i.useState(32),[r,d]=i.useState(65),[u,v]=i.useState(165),[o,z]=i.useState("hafif"),[x,M]=i.useState("yok"),g=i.useMemo(()=>{const a=$(t,r,u,s);return Math.max(1200,Math.round(a*j[o]))},[t,r,u,s,o]),h=i.useMemo(()=>B(g),[g]),b=x==="gebelik"?3:x==="emzirme"?6:0,m=Math.round(h+b),p=Math.round(m*.25),S=m-p,w=Z(m);return e.jsxs("main",{className:"container-page py-6",children:[e.jsxs(f,{to:"/",className:"inline-flex items-center gap-1.5 rounded-full border border-border bg-card px-3 py-1.5 text-sm font-medium text-foreground transition hover:border-primary/40",children:[e.jsx(y,{className:"h-4 w-4"})," Ana sayfa"]}),e.jsxs("header",{className:"mt-6",children:[e.jsxs("p",{className:"inline-flex items-center gap-2 text-xs uppercase tracking-[0.18em] text-primary",children:[e.jsx(k,{className:"h-3.5 w-3.5"})," İnteraktif Araç"]}),e.jsx("h1",{className:"mt-2 font-serif text-3xl md:text-4xl leading-tight",children:"Lif Hesaplayıcı — Günlük Uygun Lif Hedefin"}),e.jsxs("p",{className:"mt-2 max-w-2xl text-sm text-muted-foreground",children:["Yaş, cinsiyet, boy, kilo ve aktivite düzeyine göre günlük"," ",e.jsx("strong",{children:"gram cinsinden lif hedefini"}

1)," hesaplayalım. Diyet Kılavuzları'nın",e.jsx("em",{children:" 1000 kcal başına 14 g lif"})," referansı esas alınır."]})]}),e.jsxs("div",{className:"mt-8 grid gap-6 lg:grid-cols-[1.05fr_1fr]",children:[e.jsxs("section",{className:"rounded-3xl border border-border bg-card p-5 md:p-6",children:[e.jsx("h2",{className:"font-serif text-lg",children:"Bilgilerin"}),e.jsxs("div",{className:"mt-4 grid grid-cols-2 gap-3",children:[e.jsxs("div",{className:"col-span-2",children:[e.jsx("label",{className:"text-sm font-medium",children:"Cinsiyet"}),e.jsx("div",{className:"mt-1 grid grid-cols-2 gap-2",children:["kadin","erkek"].map(a=>e.jsx("button",{type:"button",onClick:()=>n(a),className:`rounded-xl border px-3 py-2 text-sm transition ${t===a?"border-primary bg-primary/10 text-foreground":"border-border bg-background text-muted-foreground hover:border-primary/40"}`,children:a==="kadin"?"Kadın":"Erkek"},a))})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Yaş"}),e.jsx("input",{type:"number",min:12,max:90,value:s,onChange:a=>l(Number(a.target.value)||0),className:"mt-1 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm focus:outline-none focus:ring-2 focus:ring-ring"})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Kilo (kg)"}),e.jsx("input",{type:"number",min:30,max:250,value:r,onChange:a=>d(Number(a.target.value)||0),className:"mt-1 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm focus:outline-none focus:ring-2 focus:ring-ring"})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Boy (cm)"}),e.jsx("input",{type:"number",min:120,max:220,value:u,onChange:a=>v(Number(a.target.value)||0),className:"mt-1 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm focus:outline-none focus:ring-2 focus:ring-ring"})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Aktivite"}),e.jsx("select",{value:o,onChange:a=>z(a.target.value),className:"mt-1 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm focus:outline-none focus:ring-2 focus:ring-ring",children:Object.keys(j).map(a=>e.jsx("option",{value:a,children:N[a].label},a))}),e.jsx("p",{className:"mt-1 text-[11px] text-muted-foreground",children:N[o].hint})]}),t==="kadin"&&e.jsxs("div",{className:"col-span-2",children:[e.jsx("label",{className:"text-sm font-medium",children:"Özel durum"}),e.jsx("div",{className:"mt-1 grid grid-cols-3 gap-2",children:[{v:"yok",l:"Yok"},{v:"gebelik",l:"Gebelik"},{v:"emzirme",l:"Emzirme"}].map(a=>e.jsx("button",{type:"button",onClick:()=>M(a.v),className:`rounded-xl border px-3 py-2 text-sm transition ${x===a.v?"border-primary bg-primary/10 text-foreground":"border-border bg-background text-muted-foreground hover:border-primary/40"}`,children:a.l},a.v))})]})]}),e.jsxs("p",{className:"mt-4 text-xs text-muted-foreground",children:[e.jsx(C,{className:"mr-1 inline h-3.5 w-3.5"}),"Bu araç bilgilendirme amaçlıdır; tanı, tedavi veya kişiye özel diyet önerisi yerine geçmez. Kronik bir rahatsızlığın varsa hekimine/diyetisyenine danış."]})]}),e.jsxs("section",{className:"space-y-4",children:[e.jsxs("div",{className:"grid grid-cols-2 gap-3",children:[e.jsx(c,{title:"Günlük lif hedefi",value:String(m),unit:"g/gün",tone:"primary",hint:b>0?`Temel ${Math.round(h)} g + özel durum +${b} g`:"1000 kcal başına 14 g referansı"}),e.jsx(c,{title:"Tahmini enerji",value:g.toLocaleString("tr-TR"),unit:"kcal",tone:"muted",hint:"Mifflin–St Jeor × aktivite"}),e.jsx(c,{title:"Çözünmez lif",value:`~${S}`,unit:"g",tone:"accent",hint:"Bağırsak hareketi, doygunluk"}),e.jsx(c,{title:"Çözünür lif",value:`~${p}`,unit:"g",tone:"accent",hint:"Kan şekeri & kolesterol dengesi"})]}),e.jsxs("div",{className:"rounded-3xl border border-border bg-card p-5",children:[e.jsxs("h3",{className:"inline-flex items-center gap-2 font-serif text-lg",children:[e.jsx(T,{className:"h-4 w-4 text-primary"})," Bugün bu kadar lif nereden gelir?"]}),e.jsx("ul",{className:"mt-3 grid grid-cols-1 gap-2 sm:grid-cols-2",children:w.map(a=>e.jsxs("li",{className:"flex items-start gap-3 rounded-2xl border border-border bg-background p-3",children:[e.jsx("span",{className:"mt-0.5 inline-flex h-9 w-9 shrink-0 items-center justify-center rounded-lg bg-primary/10 text-primary",children:a.label.includes("Meyve")?e.jsx(Y,{className:"h-5 w-5"}):a.label.includes("Yulaf")||a.label.includes("ekmek")?e.jsx(I,{className:"h-5 w-5"}):e.jsx(K,{className:"h-5 w-5"})}),e.jsxs("div",{className:"min-w-0",children:[e.jsx("p",{className:"text-sm font-medium text-foreground",children:a.label}),e.jsx("p",{className:"text-xs text-muted-foreground",children:a.desc})]}),e.jsxs("span",{className:"ml-auto shrink-0 rounded-full bg-primary/10 px-2.5 py-1 text-xs font-semibold text-primary",children:["~",a.g," g lif"]})]},a.label))}),e.jsx("p",{className:"mt-3 text-[11px] text-muted-foreground",children:"Değerler yaklaşıktır; işleme, pişirme ve çeşide göre değişir."})]})]})]}),e.jsxs("section",{className:"mt-8 rounded-3xl border border-border bg-card p-5 md:p-6",children:[e.jsx("h2",{className:"font-serif text-lg",children:"Pratik ipuçları"}),e.jsx("ul",{className:"mt-3 grid grid-cols-1 gap-2 sm:grid-cols-2",children:E.map(a=>e.jsxs("li",{className:"flex items-start gap-2 rounded-xl border border-border bg-background px-3 py-2 text-sm text-foreground",children:[e.jsx(k,{className:"mt-0.5 h-4 w-4 shrink-0 text-primary"}),e.jsx("span",{children:a})]},a))})]}),e.jsxs("section",{className:"mt-8 rounded-3xl border border-primary/30 bg-gradient-to-br from-primary/10 via-card to-accent/10 p-6",children:[e.jsx("h2",{className:"font-serif text-xl",children:"Daha derine in: Lif Rehberi"}),e.jsx("p",{className:"mt-1 text-sm text-muted-foreground",children:"Çözünür/çözünmez fark, prebiyotik lifler, fibermaxxing, psyllium, geçiş sürecinin yan etkileri ve daha fazlası için kapsamlı rehberimize göz at."}),e.jsxs(f,{to:"/rehber/$slug",params:{slug:"lifli-beslenme"},className:"mt-4 inline-flex items-center gap-2 rounded-full bg-primary px-5 py-2.5 text-sm font-medium text-primary-foreground transition hover:gap-3",children:["Lif Rehberini Aç ",e.jsx(y,{className:"h-4 w-4 rotate-180"})]})]})]})}export{P as component};