Zakudya za Endomorph - zakudya, zopangidwa ndi mitundu yazitsanzo

Nthawi zambiri, pakati pa alendo opita kumalo ochitira masewera olimbitsa thupi, mumatha kupeza amuna odyetsedwa bwino omwe ali ndi mafuta ochepa kwambiri omwe ali ndi minofu yocheperako. Awa ndiwo endomorphs - kapena, malinga ndi gulu la Russia, ma hypersthenics. Mupeza malamulo ambiri ophunzitsira othamangawa mu pulogalamu yathu yapadera yopangira ma endomorphs, koma tikukuwuzani za zomwe zakudya za endomorph ziyenera kukhala kuti muchepetse kunenepa komanso kupeza minofu kuti zoyeserera zonse zolimbikira masewera olimbitsa thupi zisakhale zopanda pake, tidzakambirana m'nkhaniyi.

Makhalidwe azakudya za endomorph

Munthu wokhala ndi thupi lotchedwa endomorphic (hypersthenic) ali ndi mawonekedwe, "ozungulira" - nkhope yathunthu, mimba yayikulu ndi matako. Nthiti ndi thunthu nthawi zambiri zimakhala zotambalala, koma akakolo ndi maloko, m'malo mwake, ndi owonda, omwe amapatsa thunthu zopanda pake.

Anthu omwe ali ndi malamulo amtundu wa hypersthenic amakhala onenepa kwambiri. Ngakhale atakhala othamanga, kuchuluka kwawo kwamafuta ochepera pang'ono kumakhalabe okwera kuposa ma ectomorphs ndi mesomorphs. Madipoziti amafuta amadziunjikira makamaka mchiuno, pachifuwa, m'chiuno ndi m'mapewa. Pachifukwa ichi ma endomorphs sangapeze zotsatira zabwino pomanga thupi lopumula popanda chakudya chosankhidwa bwino komanso dongosolo loganiza bwino.

Chakudya choyenera cha endomorph ndiye maziko a maphunziro onse. Popanda izi, wothamanga atha kukhala wathanzi ndipo azitha kupanga minofu yabwino, koma siziwoneka konse pansi pa mafuta.

Pali zinthu zingapo zofunika pazakudya za hypersthenic:

1. Zakudyazo ziyenera kupangidwa mwanjira yoti chakudyacho sichingachotsedwe, kapena chimakhala ndi chakudya chochepa.
2. Payenera kukhala mapuloteni ambiri pazakudya.
3. Muyenera kuwongolera bwino kuchuluka kwa zopatsa mphamvu zomwe mumadya. Payenera kukhala zocheperako kuposa mesomorph.
4. Kuti mupeze zotsatira zowoneka bwino komanso kupumula kwapamwamba, ma hypersthenics sangachite popanda masewera apadera azakudya ndi mafuta.
5. Nthawi ndi nthawi, ma endomorph amafunika kugwiritsa ntchito zakudya zapadera kuti aumitse thupi.

Zakudya

Chakudya cha endomorph chokhala ndi minofu yambiri chiyenera kukhazikitsidwa m'njira yoti muzikumbukira chilichonse: zopatsa mphamvu, kuchuluka kwa mapuloteni, mafuta, chakudya, kupezeka kwa micronutrients, kumwa madzi ndi zina.

Kuwerengera kwa kalori

Chinthu choyamba kuchita kuti mupange chakudya choyenera ndikuwerengera mphamvu zanu malinga ndi fomuyi ya Harris Benedict, osati ndi kulemera kwenikweni, koma ndi yomwe mukufuna. Izi zidzakuthandizani kuti muzidya mafuta ochepa kuposa momwe mumagwiritsira ntchito, zomwe pamapeto pake zidzapangitsa kuti thupi liyambe "kutulutsa" zoperewera "zomwe zikusowa", ndikuphwanya mafuta osungidwa. Njira yowerengera ma calories ili pansipa.

Ma calories 40 X kulemera kwa thupi X tsiku lililonse (kuyambira 1 mpaka 1.5) = kuchuluka kwama calories

Uwu ukhala mulingo woyeserera wopeza minofu yanu. Kuchepetsa thupi, timachotsa zopatsa mphamvu 100-150 sabata ino, ndiye kuyanika kumachitika popanda kukondera minofu.

Kwa ma endomorphs omwe samayang'anira kalori yazakudya ndi mtundu wazinthu zomwe zidadyedwa, msewu wolunjika umangopita pagulu lolemera kwambiri pamasewera olimba. Koma ngati cholinga chanu ndi thupi lochita masewera olimbitsa thupi komanso luso logwira bwino ntchito m'mbali zonse, musakhale aulesi kuwerengera zomwe zili mu kalori wazakudya zanu.

Chiŵerengero cha BZHU

Mapeto amafunika kudya pafupifupi 2-3 g ya mapuloteni, 4 g wa chakudya ndi 1 g wamafuta pa 1 kg yolemera thupi tsiku lililonse. Chiŵerengero ichi chidzakuthandizani kuti pang'onopang'ono mukhale ndi minofu yapamwamba popanda kupanga mafuta ochulukirapo. Ngati mukuwona kuti kupita patsogolo pakupeza minofu kwaima, ndipo mulibe mphamvu zokwanira, ndiye kuti onjezerani pang'ono kuchuluka kwa chakudya chomwe mumadya.

Kuti muchepetse kunenepa, muyenera kuchepetsa kalori yazakudya. Izi zimachitika pochepetsa kuchuluka kwa chakudya ndi mafuta mu zakudya. Timachepetsa pang'onopang'ono chakudya mpaka 2.5 g pa 1 kg ya kulemera kwa thupi (kapena kuchepera), ndi mafuta - mpaka 0,5 magalamu pa 1 kg ya kulemera kwa thupi. Chonde dziwani kuti zokonda ziyenera kuperekedwa ku monounsaturated, polyunsaturated and saturated fat, ndipo kuchuluka kwawo sikuyenera kupitirira 10% yazakudya zothamanga za tsiku ndi tsiku. Mapuloteni ayenera kudyedwa mofanana ndikukula, apo ayi thupi silichira.

Zakudya zolimbikitsidwa ndi zoletsedwa

Poyerekeza ndi ma ectomorphs ndi mesomorphs, ma hypersthenics amalephera kusankha chakudya. Zakudya zolimbikitsidwa ndi izi:

• nyama yofiira (ng'ombe, nyama yamwana wang'ombe);
• nyama yoyera ya nkhuku (nkhuku, Turkey);
• nsomba, mafuta a nsomba;
• masamba ndi zitsamba;
• mpunga;
• zipatso (pang'ono);
• mafuta odzola;
• mkate wonse wa tirigu;
• tchizi wonenepa kwambiri ndi tchizi tchizi;
• mtedza.

Zakudya zomwe zimakhala ndi chakudya zimayenera kukhala zochepa pamndandanda wa glycemic kuti tipewe ma spikes mu insulin. Ndipo muyenera kudya mafuta osakwanira kuti muchepetse mafuta "oyipa" m'magazi, chifukwa ili ndi vuto lalikulu kwa anthu onenepa kwambiri.

Poletsedwa mwamphamvu - zakudya zonse zachangu, zakudya zamafuta, maswiti ndi ufa.

Zakudya

Anthu ambiri onenepa, atamva upangiri woti adye pang'ono, amakhulupirira molakwika kuti tikulankhula za kuchuluka kwa chakudya. M'malo mwake, ndikutanthauza zolemba zambiri. Koma kuchuluka kwa madyerero, m'malo mwake, kuyenera kukulitsidwa - payenera kukhala 5-7 ya iwo tsiku lonse. Izi ndizakudya zitatu zokwanira, zokwanira (kadzutsa, nkhomaliro ndi chakudya chamadzulo) ndi zokhwasula-khwasula ziwiri kapena zinayi pakati pa chakudya. Monga chotupitsa, mutha kukhala zipatso kapena gawo la kugwedezeka kwa mapuloteni. Chakudya chomaliza "cholimba" (chamadzulo) chiyenera kulinganizidwa pasanathe 2-2, 5 maola asanagone. Ndibwino kuti mudye ndi chisakanizo cha mapuloteni ndi fiber (kanyumba kanyumba / nsomba / nyama yowonda / venison + masamba / zitsamba). Mutatha kudya, musanagone, ndibwino kuyenda kwa mphindi 40-50 - izi zimathandizira pakudya m'mimba.

Nthawi yomweyo, penyani mawonekedwe anu pakalilole ndipo musaiwale kutenga miyezo ya anthropometric - makulidwe a mkono, ntchafu, khosi, chifuwa. Komanso, onetsetsani momwe mukuyendera pakusuntha kwamphamvu. Ngati kulemera kwatsikira pamlingo womwe umakukhutiritsani, ndipo kuchuluka kwa minofu kumawonjezeka, zonse zili bwino, pitirizani kudya momwe ziliri. Koma ngati kulemera kumaima, ndipo manambala pakalilore ndi pa tepi ya sentimita akukhumudwitsabe, sinthani chakudyacho. Musaiwale kuti kuwongolera zakudya ndizomwe zimakuyembekezerani nthawi zonse, ndipo, poyamba, kuti muchepetse kunenepa, ndiye - kuti muzisunga.

Zitsanzo zamasamba patsikulo

Zosankha za tsikulo zitha kuwoneka motere:

Ngati mungadye chilichonse chomwe chili pamwambapa pang'ono pang'ono, ndiye kuti zikhala pafupifupi ma 1500-2000 calories, ndipo mapuloteniwo amakhala pafupifupi 300-350 g.

Chakudya chamasewera cha endomorph

Chimodzi mwazinthu zopangika mu thupi la endomorph ndikuti mapuloteni omwe amadyedwa ndi chakudya amalowetsedwa pang'ono - pafupifupi 30%, ndiye kuti, oyipa kwambiri kuposa mafuta ndi chakudya. Pachifukwa ichi, othamanga omwe ali ndi mawonekedwe oterewa panthawi yophunzitsira minofu amafunika kuti azigwiritsa ntchito kwambiri mapuloteni, omwe amakhala ngati zomangira za minofu.

Mapuloteni amagwedezeka ndiye abwino kwambiri, popeza kupeza kuchuluka kwa mapuloteni ndi chakudya cha tsiku ndi tsiku kumakhala kovuta ngakhale mutakhala ndi zakudya zopatsa thanzi komanso mndandanda woganizira. Mlingo woyenera wa mapuloteni ndi supuni 3 za ufa pa 0,5 malita a mkaka kapena msuzi wopanda shuga. Muyenera kumwa tulo katatu patsiku pakati pa chakudya. Ngati ndinu othandizira zakudya zokhazokha zopangidwa kunyumba, ndiye kuti mutha kupanga mapuloteni kugwedezeka kunyumba.

Pamene minofu ikupezeka ndikugwiritsanso ntchito mphamvu ya minofu ndi kupumula kuyambika, ndibwino kuti mugwiritse ntchito zowonjezera monga arginine ndi glutamine. Arginine nthawi zambiri amatengedwa m'mawa komanso asanagone, ndipo glutamine nthawi zambiri amatengedwa mukamaphunzira komanso usiku. Mlingo wawo umafotokozedwa mwatsatanetsatane.

Pa gawo la kuchepa thupi, kuti muchepetse njira yothetsera mafuta, mutha kugwiritsa ntchito masewera azakudya ndi mafuta omwe amawotcha, omwe amawotcha mafuta. Koma musatengeke nawo, chifukwa onse amakhala ndi ma psychostimulants osiyanasiyana. Mutha kugwiritsanso ntchito carnitine. Koma osayika chiyembekezo chambiri m'mafuta otentha. M'malo mwake, chowonjezerachi chitha kukhala chofunikira pakuthandizira kukhala ndi thanzi lam'mimba panthawi yochita masewera olimbitsa thupi. Tikulimbikitsidwanso kuti tidziwitse ma BCAAs ndi ma amino acid mu zakudya (zisanachitike, pambuyo komanso nthawi yophunzitsira).

Pomaliza, ndikufuna kukukumbutsaninso kuti malekezero amtunduwu amadziwika ndi chizolowezi chonenepa kwambiri kapena kuchipeza mwachangu, chifukwa chake zizolowezi zanu pamoyo wanu ndi zakudya zanu ziyenera kusintha kwambiri. Ndipo chifukwa choti sunabadwire kuti umange thupi sizitanthauza kuti sunabadwire masewera. Khalani wathanzi!

Onerani kanemayo: Advantages of being an ENDOMORPH (November 2024).