Ukudla okunomsoco we-Ectomorph: amathiphu wokukhetha ukudla

Kukhona abasubathi abanezakhi zofuzo zabo ezingakhelwanga ukwakha izicubu namandla. Babizwa ngama-ectomorphs. Imvelo iyale ukuthi izinqubo zemetabolism zenzeke kuzo ngejubane elisheshayo, ngenxa yalokhu, kunzima kakhulu ukufeza i-hypertrophy yemisipha.

Ngendlela, ungqimba lwamafutha angaphansi kwe-ectomorphs nalo lukhula ngokungathandi. Sizozama ukusiza abasubathi ngalolu hlobo lomzimba futhi sikutshele ukuthi imuphi umsoco okufanele ube yi-ectomorph ukuze kuthi, ngenkathi uzivocavoca, wakhe imisipha emihle.

Ngakho-ke, yimuphi umbuso nokudla kwe-ectomorph okuzosebenza kakhulu ekulweleni umzimba omuhle wemisipha?

Ukudla

Udinga amakhalori ukuze ukhule. Okwe-endomorph, i-mesomorph ne-ectomorph, isilinganiso sabo sansuku zonke sizohluka. Imvamisa kwenzeka ukuthi i-ectomorph encane ye-novice idinga amakhalori amaningi nama-macronutrients esethi kunama-mesomorph anolwazi. Lokhu kuchazwa iqiniso lokuthi ngenxa yemetabolism esheshayo, umzimba uguqula ngokushesha konke ukudla okudliwe kube ngamandla. Kungenxa yalokhu ukuthi ama-ectomorphs anikezwa kalula ukuvivinya umzimba nge-aerobic, ngokwesibonelo, imijaho yamabanga amade. Ukudla kuphenduka uphethiloli, ama-carbohydrate (ngesimo se-glucose) awanaso isikhathi sokuqongelela kumafutha angaphansi kwesikhumba noma i-glycogen.

Ukubalwa kwemfuneko yekhalori

Ukuze wakhe kabusha kancane izinqubo ze-metabolic ukuze zivumelane nezidingo zakho, udinga ukwakha ngendlela efanele ukudla. Ukudla okunomsoco kwe-ectomorph yokuthola isisindo kusho ukudla okunama-kilojoule amaningi anama-carbohydrate amaningi. Futhi asikhulumi ngama-carbohydrate alula atholakala ekudleni okumnandi noma okunesitashi. Isisekelo kufanele kube yimikhiqizo enempilo yemvelo. Kubo kufanele okungenani kube yi-90% yokudla, okunye, uma kufiswa, "kungaqedwa" ngokudla okungenamsoco okuthandayo.

Lapho ubala ukudla kwakho kwansuku zonke kwekhalori, sebenzisa ifomula elandelayo:

Amakholori angama-60 x isisindo somzimba x ileveli yomsebenzi nsuku zonke = ama-calories

Kule fomula, ama-calories angama-60 alungele ama-ectomorphs kanye nabazuzi abanzima. Kuma-mesomorphs, lesi sibalo sizoba cishe ama-45, ngama-endomorphs - 40.

Ukubalwa kwezinga lomsebenzi

Kubalulekile ukubala izinga lomsebenzi wakho ngendlela efanele. Thatha leli nani njenge-1 uma usebenza ehhovisi futhi uhola impilo yokuphila kakhulu, noma u-1.5 uma umsebenzi wakho ubandakanya ukusebenza kanzima. Ukuphakama kwesilinganiso sakho sansuku zonke sokuqashwa, izakhamzimba eziningi ozidingayo ukuze ululame futhi ukhule.

Inqwaba yokudla kufanele ibe ngama-carbohydrate. Khumbula ukuthi igremu elilodwa lama-carbohydrate lilingana nama-calories angu-4.1. Ukuthola ubukhulu bemisipha, ama-ectomorphs angadinga u-6 kuye ku-9 amagremu ama-carbohydrate ngekhilogremu elilodwa lesisindo somzimba.
Amaprotheni angowesibili obaluleke kakhulu kubasubathi be-ectomorph. Igremu elilodwa lamaprotheni lilingana nama-calories angu-4.1. Ngaphandle kwalo, ukukhula kwemisipha akunakwenzeka, umzimba umane ngeke ube nesikhathi sokululama. Amaprotheni kufanele adliwe cishe ngama-2 amagremu ngekhilogremu lesisindo somzimba ngamunye. Zama ukudla ukuze amaprotheni angene emzimbeni ngezingxenye ezifanayo njalo emahoreni angu-2,5-3, khona-ke uzohlala unakekela amaprotheni synthesis futhi uzivikele ku-catabolism.

Amafutha kufanele abe ngaphansi, cishe igremu elilodwa ngekhilogremu elilodwa lesisindo somzimba. Igremu elilodwa lamafutha liqukethe ama-calories ayi-9. Leli nani lanele ukugcina impilo, ngoba ngokulinganisela, amafutha ayasiza ezinhlelweni zehomoni, zokugaya ukudla nezinhliziyo.

Ukudla kwe-Ectomorph

Njengoba sekushiwo, cishe i-90% yokudla kwe-ectomorph kufanele ibe nemikhiqizo enempilo yemvelaphi yemvelo. Okuthandayo kufanele kunikezwe emikhiqizweni, esizoxoxa ngayo ngokuningiliziwe.

Amaprotheni

Amaprotheni agcwele inkukhu, i-turkey, inyama yenkomo, inhlanzi, amaqanda abamhlophe, imikhiqizo yobisi, kanye nokudla kwasolwandle.

Nawa amanye amathiphu awusizo wokukhetha ukudla okunothe ngamaprotheni:

1. Lapho uthenga inyama yenkomo, zama ukukhetha ukusikeka okunamafutha okuncane, njenge-rump noma i-tenderloin. Uma ufisa, inyama yenkomo kwesinye isikhathi ingafakwa endaweni yengulube engenamafutha (loin). Inyama ebomvu kufanele ibe khona ekudleni.
2. Izinhlanzi zingadliwa ngokubomvu nokumhlophe. Zombili zicebile ngamaprotheni, i-calcium, i-phosphorus, ne-omega-3 fatty acids. Okufanayo kuya ngezinhlanzi zasolwandle.
3. Imikhiqizo yobisi nayo kufanele ifakwe ekudleni kwakho. Banokwakheka okuhle kwe-amino acid. Kungcono ukuthenga ubisi, i-kefir, i-cottage shizi noshizi ngamaphesenti aphansi amafutha.

Ama-carbohydrate

Imithombo efanelekile futhi engabizi kakhulu yama-carbohydrate yi-buckwheat, irayisi, i-durum kakolweni i-pasta, i-oatmeal, amazambane, imifino nezithelo.

Okuncamelayo kufanele kunikezwe ekudleni okunenkomba ephansi ye-glycemic, ukuze kungacasuki ama-insulin spikes aqinile. Ngaphandle kwalokho, awugcini nje ngokubeka engcupheni yokuthola amafutha amaningi, kepha futhi ulimaza amanyikwe akho.

Okusanhlamvu kufanele kukhethwe ngokucubungula okuncane. Isibonelo, irayisi lokusanhlamvu eliyindilinga akuyona inketho engcono kakhulu. Kungcono ukuthenga irayisi ye-basmati engacutshungulwa noma enye inhlobo. Kuyabiza kancane, kepha kusebenza kakhulu. Futhi naka isikhathi sokupheka kwamabele. Uma ingaphansi kwemizuzu eyi-10, khona-ke ayikho inzuzo kulo mkhiqizo.

Ungadla imifino ngaphandle kwemingcele ekhethekile. Bacebile ngamavithamini nefayibha, okuzokwenza ngcono ukugaya. Kepha ngezithelo udinga ukuthi uqaphele. Eziningi zazo, njengobhanana, zinoshukela omningi kakhulu. Ubhanana owodwa uqukethe amagremu angama-30 kashukela. Kulula ukuthathwa. Kungcono ukushiya ama-carbohydrate alula ngalezo zikhathi lapho umzimba udinga umthombo wamandla amuncwe ngokushesha: lapho uvuka, ngaphambi, ngesikhathi nangemva kokuqeqeshwa.

Amafutha

Izikhupha zamaqanda, uwoyela wemifino, amantongomane, ukwatapheya, ibhotela lamantongomane aqukethe inani elikhulu lamafutha.

Umehluko phakathi kwamafutha acid agcwele nalawo angagcwalisiwe kufanele uqondwe kahle. Amafutha agcwele ayingozi empilweni, abangela ukukhuluphala futhi akhulise i-cholesterol embi. Lokhu kuholela ezifweni zohlelo lwe-cardiovascular and atherosclerosis. Amafutha angagcotshwanga, nawo, asiza impilo ngokulinganisela. Behlisa izinga le-cholesterol "embi", benze umzimba ube ngcono, futhi banciphise ubungozi be-atherosclerosis.

Amafutha anelisiwe ngamafutha emifino. Ukusetshenziswa kwazo kufanele kuncishiswe. Amafutha eTrans nawo ayingozi empilweni yakho futhi kufanele agwenywe ngokuphelele.

Ukudla kwezemidlalo kwe-ectomorph

Kuvame ukuba nzima ukuthola ukwelashwa kwansuku zonke kwamaprotheni, amafutha nama-carbohydrate anokudla kwemvelo kuphela. Lapho-ke usizo lwezemidlalo lwe-ectomorph luyasiza. Ake sibheke imikhiqizo eyinhloko.

Amaprotheni

Amaprotheni wekhwalithi ayisisekelo sanoma yikuphi ukudla. Amaprotheni enza kube lula kakhulu ukuthola ukudla kwakho kwamaprotheni nsuku zonke. Kubaluleke kakhulu ukuyithatha ngemuva kokuqeqeshwa, phakathi kokudla nangaphambi kokulala (sikhuluma nge-casein). Ngesikhathi sokuzuza kwemisipha, asikho isidingo sokuchitha imali ngokuhlukaniswa okubizayo noma nge-hydrolyzate, amaprotheni we-whey anele. Khetha imikhiqizo yanoma imuphi umkhiqizo waseNtshonalanga, onqubomgomo yawo yamanani ikufanela.

Ukuzuza

Ama-gainers, nawo ayingxube ye-protein-carbohydrate, angumkhiqizo ophikisana kakhulu wokudla kwezemidlalo. Abanye bababheka njengomkhiqizo ongasho lutho, kanti abanye abayiboni intuthuko yabo ngaphandle kwawo. Iqiniso, njengenjwayelo, liphakathi nendawo.

Iningi labazuza isisindo emakethe lakhiwe ngezinto ezimbili eziyinhloko: i-whey protein nama-carbohydrate alula (ushukela, i-maltodextrin, i-dextrose, njll.). Ukuthenga lokhu akunangqondo ngokuphelele, ingxube efanayo ingenziwa ekhaya ngaphandle kokuchitha imali ethe xaxa.

Kepha kukhona abanye abazuzi, okubandakanya ama-carbohydrate ayinkimbinkimbi, nezakhi ezishibhile nezingasizi ngalutho ezifana noshukela kufakwa i-amylopectin ebizayo. I-Amylopectin iyi-carbohydrate esheshayo engabangeli i-insulin spike, engaholeli ekuqongeleleni amafutha, kuphela amandla asheshayo. Umkhiqizo onjalo ulungele ama-ectomorphs okusetshenziswa ngaphambi noma ngemuva kokuqeqeshwa. Futhi, i-amylopectin ilungele ukusetshenziswa ngesikhathi sokuzivocavoca - ihlala inika amandla futhi ithuthukise ukudonsa.

Ama-BCAA nama-amino acid

Noma yimuphi umgijimi othatha i-BCAA (leucine, isoleucine, valine) uzozuza kuphela. Lawa ama-amino acid amathathu anokuhlushwa okuphezulu kakhulu kumaseli emisipha. Nalu uhlu olufushane lwezindawo zabo eziwusizo:

1. ukwanda kwamaprotheni synthesis;
2. ukwehla kwezinqubo zokuhlehlisa emzimbeni;
3. ukwenza ngcono ukuwohloka kwezicubu ze-adipose;
4. ukushesha kokululama ngemuva kokuqeqeshwa;
5. ukukhuthazwa kokukhiqizwa kwe-insulin.

Isikhathi esifanelekile sokuthatha ama-BCAA noma ama-amino acid ayinkimbinkimbi ngokushesha ngemuva kokuvuka, ngaphambi, ngesikhathi, ngemuva kokuqeqeshwa nangaphambi kokulala. Kodwa-ke, isilinganiso sansuku zonke sama-amino acid kufanele sikhulu ngokwanele, hhayi ngaphansi kwama-gramu angama-30. Kusukela kumthamo oshiwo ekupakisheni ngumkhiqizi wama-5-10 amagremu, i-ectomorph ngeke izizwe lutho. Kunconywa ukusebenzisa i-BCAA kanye nenye i-amino acid - glutamine. I-Glutamine ibalulekile emzimbeni ukugcina ukuzivikela komzimba.

Izakhiwo zangaphambi kokuzivocavoca

Lokhu kudla kwezemidlalo kokuthola isisindo semisipha yama-ectomorphs kuzoba wusizo olukhulu. Ngenxa yokutholwa kwalesi sithasiselo, isimo sengqondo ekuqeqesheni siyathuthuka, ukunikezwa kwegazi emisipheni esebenzayo kuyanda, futhi kudla amandla amaningi.

Izindawo eziningi zangaphambi kokuzivocavoca ziqukethe izikhuthazi ezahlukahlukene (i-DMAA, i-DMHA, i-ephedrine, njll.). Kuma-ectomorphs, ukudla kwawo akufuneki, ngoba "akuphoqa" ukuthi usebenze ejimini uze ujuluke futhi usebenzise amakhalori amaningi kakhulu. Lokhu kuzokwenza kube nzima ukuthola ubukhulu bemisipha. Ngaphezu kwalokho, kufanele zidliwe esiswini esingenalutho ukuthola umphumela ogcwele. Kwakhiwe ikhefu elide kakhulu phakathi kokudla (cishe amahora angu-4). Lokhu akufuneki ku-ectomorph. Ngakho-ke, kungcono ukukhetha izakhiwo ezinesikhuthazi esincane (i-100 mg ye-caffeine izoba ngaphezulu kokwanele) nezakhi zokusebenza zokupompa njenge-arginine, i-agmatine noma i-yohimbine.

Vitamin namaminerali eziyinkimbinkimbi

Ukuzivocavoca ejimini kuholela ekuchithekeni okukhulu kwamavithamini namaminerali. Lokhu kuholela ekwenziweni buthaka kwamasosha omzimba. Ngalesi sizathu, wonke umgijimi uvame ukubhekana nemikhuhlane. Njengesilinganiso sokuvimbela, kunconywa ukuthi usebenzise unyaka wonke unyaka wonke unyaka wonke, ngakho-ke uzoqiniseka ngempilo yakho.

I-Creatine

I-Creatine ibhekwa kabanzi njengenye yezithako ezisebenza kakhulu ezungeze. Ikhuthaza ukuqoqwa kwama-molecule we-ATP emisipheni, evumela ukuphindaphinda okuningi futhi isebenze ngesisindo esithe xaxa. Ifomu elijwayeleke kakhulu i-creatine monohydrate futhi lingathengwa kunoma yisiphi isitolo sokudla okunempilo ngentengo engabizi. Ucwaningo oluningi lukhombisa ukuthi i-creatine empeleni ikhuthaza ukukhula komzimba namandla. Abantu abaningi bayeluleka ukwenza isigaba "sokulayisha" lapho uqala ukwengeza kwe-creatine, kepha ucwaningo lwamuva luyayiphika le nkolelo. Kwanele ukudla cishe ama-gramu ama-5 ngosuku, futhi kungcono ukuhlukanisa leli nani libe ngamasu amancane ambalwa.

Izincomo zokudla kanye nokwakhiwa kwemenyu

1. Gxila kumakholori aphelele. Kulungile uma kwesinye isikhathi kunokungalingani okuncane kwezakhi zomzimba, kepha ama-calories aphelele kufanele ahlale ecishe afane.
2. Gcina ukusetshenziswa kwakho kokudla okusheshayo okungenani. Okwe-ectomorphs, ukudla njalo ukudla kwabo "okungenamsoco" okuthandayo ngamanani amancane kwamukelekile impela. Kodwa-ke, kungcono ukuthola enye indlela enempilo kulokhu. Ama-burger, ama-pizza namakhekhe angenziwa ekhaya kusetshenziswa izithako ezinempilo.
3. Phuza amanzi amaningi. Lokhu kuyadingeka ku-hydration ejwayelekile nokugcinwa kokulinganisela kasawoti wamanzi. Umuntu udinga ukusebenzisa okungenani ilitha elilodwa lamanzi nge-30 kg yesisindo sakhe.
4. Ungadli ngokweqile. Kufanele ulambe kancane njalo emahoreni ama-2-3, lapho-ke ungadla kalula inani elidingekayo lokudla. Uma uzilungiselela njalo, ukudla okungu-6-8 ngeke kukufanele.
5. Yenza izinsuku zokuzila. Lokhu kuzothuthukisa ukusebenza kwawo wonke umgudu wamathumbu. Zama ukuzila ukudla njalo emavikini amabili, usebenzise amanzi kuphela noma i-kefir, futhi uzobona umphumela.

Uhlelo lokudla okunomsoco lokuthola isisindo semisipha

Ngokususelwe kokungenhla, uhlelo lokudla okunomsoco lwe-ectomorph lokuthola ubukhulu bemisipha yosuku kufanele lubukeke kanjena:

Akudingekile ukulandela kahle lolu hlelo lokudla lwe-ectomorph; ungahlala ungeze, ususe noma ushintshe okuthile. Into esemqoka ukudla ukudla okunempilo, ukunamathela ngokungaguquki kokuqukethwe kwekhalori lansuku zonke, ukuziqeqesha kanzima ejimini bese ukhumbula ukululama.

Bukela ividiyo: The Truth About Body Types: Ectomorph, Mesomorph, Endomorph. Know Your Body Type. Ankur Aghi (May 2025).