Umsoco we-Endomorph - ukudla, imikhiqizo nemenyu yesampula

Kaningi, phakathi kwezivakashi eziya emajimini, ungathola abesilisa abondlekile kakhulu abanamaphesenti aphezulu amafutha angaphansi kwesikhumba kanye nenani elincane lemisipha. Lawa yiwona ama-endomorphs - noma, ngokwezigaba zaseRussia, ama-hypersthenics. Uzothola imithetho ejwayelekile yokuqeqesha abasubathi ohlelweni lwethu olukhethekile lokuqeqesha i-endomorph, kepha sizokutshela mayelana nokuthi umsoco we-endomorph kufanele ube yini wokwehlisa isisindo nokuthola isisindo somzimba ukuze yonke imizamo esetshenziswe ejimini ingabi yize, sizokutshela kule ndatshana.

Izici zokudla okunomsoco kwe-endomorph

Umuntu onomzimba ophakanyisiwe we-endomorphic (hypersthenic) unomzimba, "uma kukhulunywa," ubumbeke "oyindilinga" - ubuso obugcwele nxazonke, isisu esikhulu nezinqe. Isifuba nesiqu kuvame ukuba banzi, kepha amaqakala nezihlakala, kunalokho, mncane, okunika isiqu okuthile okungenangqondo.

Abantu abanomthethosisekelo we-hypersthenic ikakhulukazi bakhuluphele ngokweqile. Noma ngabe bengabasubathi, amaphesenti abo wamafutha angaphansi kwesikhumba azohlala ephakeme ngaphezu kwalawo ectomorphs kanye mesomorphs. Ama-fat deposits athambekele ekuqoqeni ikakhulukazi okhalweni, esifubeni, okhalweni nasemahlombe. Kungenxa yalesi sizathu ukuthi akunakwenzeka ukuthi ama-endomorphs athole imiphumela emihle ekwakheni umzimba wokusiza ngaphandle kokudla okukhethwe kahle kanye nesheduli yokudla ecatshangwe kahle.

Ukondleka okufanele kwe-endomorph kuyisisekelo sayo yonke inqubo yokuqeqesha. Ngaphandle kwayo, umgijimi angakwazi futhi azokwazi ukwakha isisindo esihle semisipha, kepha ngeke sibonakale nakancane ngaphansi kongqimba lwamafutha.

Kunezici eziningana eziyinhloko zokudla okunempilo kwe-hypersthenic:

1. Ukudla kufanele kwenziwe ngendlela yokuthi ukudla kukhishwe ngokuphelele, noma kuqukethe inani eliphansi lama-carbohydrate alula.
2. Kufanele kube namaprotheni amaningi ekudleni.
3. Udinga ukulawula ngokusobala inani lamakhalori asetshenzisiwe. Kufanele kube kuncane kakhulu kwazo kune-mesomorph.
4. Ukuthola umphumela obonakalayo nokukhululeka kwekhwalithi ephezulu, ama-hypersthenics awakwazi ukwenza ngaphandle kokudla okunempilo kwezemidlalo okunomphumela wokushisa amafutha.
5. Ngezikhathi ezithile, i-endomorph idinga ukusebenzisa izidlo ezikhethekile ukomisa umzimba.

Ukudla

Umsoco we-endomorph wokuthola isisindo somzimba kufanele uhleleke ngendlela yokubheka konke: ama-calories, isilinganiso samaprotheni, amafutha, ama-carbohydrate, ukutholakala kwama-micronutrients, ukungena kwamanzi nezinye izinto.

Ukubalwa kwekhalori

Into yokuqala okudingeka uyenze ukwakha ukudla okufanele ukubala imfuneko yamandla akho ngokusho kwefomula likaHarris Benedict, hhayi ngesisindo sangempela, kodwa yilokho okufunayo. Lokhu kuzokuvumela ukuthi usebenzise ama-calories ambalwa kunalawo owasebenzisayo, okuzoholela ekugcineni ekutheni ama-calories "alahlekile", umzimba uzoqala "ukukhipha", wephula amafutha omzimba agciniwe. Ifomula yokubala amakhalori iboniswe ngezansi.

Amakholori angama-40 X isisindo somzimba X ileveli yomsebenzi nsuku zonke (kusuka ku-1 kuye ku-1.5) = inani lamakhalori

Lokhu kuzoba isilinganiso sakho sokuthola ubukhulu bemisipha. Ukwehlisa isisindo, sikhipha ama-calories ayi-100-150 kuleli sonto, bese ukomiswa kuzokwenzeka ngaphandle kokubandlulula isisindo semisipha.

Kuma-endomorphs angaqapheli okuqukethwe kwekhalori ekudleni kanye nekhwalithi yemikhiqizo esetshenzisiwe, umgwaqo oqondile ubheke kuphela isigaba sesisindo esisindayo emidlalweni yamandla. Kepha uma inhloso yakho ingumzimba omuhle wezemidlalo nokuthuthuka kokusebenza kuzo zonke izici, ungavilaphi ukubala okuqukethwe kwekhalori ekudleni kwakho.

Isilinganiso se-BJU

I-endomorph idinga ukudla cishe u-2-3 g wamaprotheni, u-4 g wama-carbohydrate kanye no-1 g wamafutha nge-1 kg yesisindo somzimba nsuku zonke. Lesi silinganiso sizokuvumela ukuthi uzuze kancane kancane ubukhulu bemisipha ephezulu ngaphandle kokudala amafutha omzimba amaningi. Uma uzwa ukuthi inqubekela phambili yokuthola isisindo semisipha imile, futhi awekho amandla anele, khona-ke nyusa kancane inani lama-carbohydrate asetshenzisiwe.

Ukuze ulahlekelwe isisindo esisebenzayo, udinga ukunciphisa okuqukethwe kwekhalori ekudleni. Lokhu kwenziwa ngokunciphisa okuqukethwe okulinganiselwe kwama-carbohydrate namafutha ekudleni. Kancane kancane sinciphisa ama-carbohydrate abe ngu-2.5 g nge-1 kg yesisindo somzimba (noma ngaphansi), namafutha - abe ngu-0.5 amagremu nge-1 kg yesisindo somzimba. Uyacelwa ukuthi uqaphele ukuthi okuncamelayo kufanele kunikezwe ngama-monounsaturated, polyunsaturated and saturated fat, futhi inani lawo eliphelele akufanele leqe i-10% lokudla kwansuku zonke komdlali. Amaphrotheni kufanele adliwe kakhulu njengangesikhathi sokuzuza kwesisindo, ngaphandle kwalokho umzimba umane ungalulami.

Ukudla okunconyiwe nokwenqatshelwe

Uma kuqhathaniswa nama-ectomorphs nama-mesomorphs, ama-hypersthenics akhawulelwe kakhulu ekukhetheni kwabo ukudla. Ukudla okunconyiwe kufaka:

• inyama ebomvu (inyama yenkomo, inyama yenkomo);
• inyama yenkukhu emhlophe (inkukhu, ikalikuni);
• inhlanzi, uwoyela wezinhlanzi;
• imifino namakhambi;
• irayisi;
• izithelo (ngokulinganisela);
• uwoyela we-linseed;
• isinkwa sikakolweni sonke;
• ushizi onamafutha amancane kanye ne-cottage shizi engenamafutha;
• amantongomane.

Ukudla okuqukethe ama-carbohydrate kufanele kube phansi kunkomba ye-glycemic ukuze kungacasuli ama-insulin spikes. Futhi kufanele nakanjani udle ama-acid angenamafutha ukunciphisa izinga le-cholesterol "embi" egazini, ngoba lokhu kuyinkinga ejwayelekile kubantu abakhuluphele ngokweqile.

Ngaphansi kokuvinjelwa okuqinile - konke ukudla okusheshayo, ukudla okunamafutha, amaswidi nofulawa.

Ukudla

Abantu abaningi abakhuluphele ngokweqile, sebezwile iseluleko sokuthi badle kancane, bakholelwa ngephutha ukuthi sikhuluma ngokuvama kokudla. Eqinisweni, ngiqonde ukubhala imiqulu. Kepha inani lokwamukelwa, kunalokho, kufanele lenyuswe - kufanele kube no-5-7 wabo usuku lonke. Lokhu ngukudla okuminyene okugcwele, okugcwele (ibhulakufesi, isidlo sasemini nesidlo sakusihlwa) kanye nokudla okulula okulula okuphakathi kokudla. Njengokudla okulula, ungasebenza njenganoma yisiphi isithelo noma ingxenye yokunyakaziswa kwamaprotheni. Isidlo sokugcina "esinyene" (isidlo sakusihlwa) kufanele sihlelwe kungakadluli u-2-2, amahora angu-5 ngaphambi kokulala. Okufanelekile, kudliwe ngenhlanganisela yamaprotheni kanye nefayibha (i-cottage shizi / inhlanzi / inyama yenkomo enomzimba / inyamazane + imifino / amakhambi). Ngemuva kokudla, ngaphambi kokulala, kuhle ukuhamba imizuzu engama-40-50 - lokhu kunomthelela omuhle ezinqubweni zokugaya ukudla.

Ngasikhathi sinye, bukela ukubukwa kwakho esibukweni futhi ungakhohlwa ukuthatha izilinganiso ze-anthropometric - ubukhulu bengalo, ithanga, intamo, isifuba. Futhi, gcina umkhondo wenqubekela phambili yakho ekuhambeni kwamandla. Uma isisindo sehlele ezingeni elikwenelisayo, futhi ivolumu yemisipha inyuka, konke sekumi ngomumo, qhubeka nokudla njengoba kunjalo. Kepha uma isisindo simile, nezinombolo esibukweni nakuthebhu wesentimitha zisadumaza, lungisa indlela odla ngayo. Ungakhohlwa ukuthi ukulungiswa kokudla okunempilo yinto ekulindele njalo, futhi, ekuqaleni, ukuze unciphise isisindo, bese - ukuyigcina.

Imenyu yesampula yosuku

Imenyu yosuku ye-endomorph ingahle ibukeke kanjena:

Uma udla konke okuthebula elingenhla ngezingxenye ezilinganisiwe, khona-ke lokhu kuzoba ngamakholori angama-1500-2000, futhi okuqukethwe kwamaprotheni kuzoba cishe ngama-300-350 g.

Ezokudla okunomsoco we-endomorph

Isici sezinqubo ze-metabolic emzimbeni we-endomorph ukuthi amaprotheni adliwe ngokudla amuncwa ngamanani amancane kakhulu - cishe amaphesenti angama-30, okungukuthi, abi kakhulu kunamafutha nama-carbohydrate. Mayelana nalokhu, abagijimi abanomzimba onjalo esiteji sokuqeqeshelwa iqoqo lemisipha badinga ukugcwaliswa ngokukhethekile ngenqolobane yamaprotheni, esebenza njengezinto zokwakha imisipha.

Ukunyakaziswa kwamaphrotheni yikhona okungcono kakhulu kulokhu, ngoba ukuthola inani elifanele lamaprotheni ngokudla kwansuku zonke kunzima impela ngisho nangokudla okunomsoco oqinile nemenyu ecatshangwe kahle. Umthamo onconyiwe wamaprotheni yizipuni ezi-3 zempuphu ngamalitha ayi-0.5 obisi noma ujusi ongenashukela. Udinga ukuthatha i-cocktail izikhathi ezintathu ngosuku phakathi kokudla. Uma unamathela ekudleni okunempilo okwenziwe ekhaya kuphela, lapho-ke ungenza ukuzamazama kwamaprotheni ekhaya.

Lapho kutholakala isisindo semisipha futhi kusebenze amandla emisipha nokukhululeka kuqala, kungakuhle ukusebenzisa izithasiselo ezifana ne-arginine ne-glutamine. I-Arginine ivame ukuthathwa ekuseni nangaphambi kokulala, futhi i-glutamine ivame ukuthathwa ngemuva kokuqeqeshwa nasebusuku. Isilinganiso sabo sinemininingwane emiyalweni.

Esigabeni sokulahlekelwa isisindo okusebenzayo, ukusheshisa inqubo yokwephula amafutha, ungasebenzisa umsoco wezemidlalo ngomphumela wokushisa okunamafutha, okubizwa ngamafutha okushisa. Kepha ungathatheki nazo, ngoba zonke ziqukethe inhlanganisela ehlukahlukene yama-psychostimulants. Ungasebenzisa futhi i-carnitine. Kepha ungabeki ithemba elikhulu kuwo wokushisa amafutha. Esikhundleni salokho, lesi sithasiselo sizosiza njengengxenye yokugcina impilo yemisipha yenhliziyo ngesikhathi sokuzivocavoca. Kuyanconywa futhi ukwethula ama-BCAA nama-amino acid ekudleni (ngaphambi, ngemuva nangesikhathi sokuqeqeshwa).

Sengiphetha, ngithanda ukunikhumbuza futhi ukuthi ama-endomorphs athanda ukuba ngokweqile noma athole isisindo ngokushesha, ngakho-ke indlela yakho yokuphila nemikhuba yokudla kuyodingeka iguquke kakhulu. Futhi ngenxa yokuthi awuzalelwanga ukwakha umzimba akusho ukuthi awuzalwanga ezemidlalo. Yiba nempilo!

Bukela ividiyo: Whats Your Body Type - Endomorph Workout (May 2025).