Chakudya cha Ectomorph: malangizo othandizira kusankha zakudya

Pali othamanga omwe majini awo sanapangidwe kuti apange minofu ndi mphamvu. Amatchedwa ectomorphs. Chilengedwe chinalamula kuti njira zamagetsi zizichitika mwa iwo mwachangu kwambiri, chifukwa cha izi, ndizovuta kwambiri kukwaniritsa hypertrophy ya minofu.

Mwa njira, mafuta osanjikiza a ma ectomorphs nawonso amakula monyinyirika. Tidzayesa kuthandiza othamanga ndi mtundu uwu wa thupi ndikukuwuzani momwe zakudya ziyenera kukhalira ndi ectomorph kuti, mukamachita masewera olimbitsa thupi, mutha kupanga zokongola za minofu.

Chifukwa chake, ndi boma liti ndi chakudya cha ectomorph chomwe chingakhale chothandiza kwambiri pomenyera thupi lokongola?

Zakudya

Mufunika ma calories kuti mukule. Kwa endomorph, mesomorph ndi ectomorph, miyezo yawo tsiku lililonse idzakhala yosiyana. Nthawi zambiri zimachitika kuti ectomorph yocheperako pang'ono imafunikira ma calorie ambiri ndi ma macronutrients oyikika kuposa mesomorph wodziwa zambiri. Izi zikufotokozedwa ndikuti chifukwa cha kagayidwe kofulumira, thupi limasintha nthawi zonse chakudya chonse kukhala mphamvu. Ndi chifukwa cha izi kuti ma ectomorphs amapatsidwa masewera olimbitsa thupi, mwachitsanzo, mitundu yayitali. Chakudya chimasandulika mafuta, chakudya (monga shuga) sichikhala ndi nthawi yodziunjikira mafuta ochepa kapena glycogen.

Kuwerengera zofunikira za kalori

Kuti musinthe pang'ono njira zamagetsi kuti zikwaniritse zosowa zanu, muyenera kupanga zakudya moyenera. Chakudya choyenera cha ectomorph chopeza misala chimatanthauza chakudya chambiri chambiri chokhala ndi chakudya. Ndipo sitikunena za chakudya chophweka chomwe chimachokera ku zakudya zokoma kapena zowuma. Maziko akuyenera kukhala zinthu zachilengedwe zathanzi. Mwa iwo ayenera kukhala osachepera 90% ya zakudya, zina zonse, ngati zingafunike, mutha "kumaliza" zakudya zomwe mumakonda.

Powerengera zomwe mumadya tsiku lililonse, gwiritsani ntchito njira iyi:

Ma calories 60 x kulemera kwa x tsiku lililonse ntchito = zopatsa mphamvu

Mwa njirayi, ma calories 60 ndi abwino kwa ectomorphs ndi opindulitsa kwambiri. Kwa mesomorphs, chiwerengerochi chizungulira 45, pamapeto - 40.

Kuwerengera mulingo wa ntchito

Ndikofunikira kuwerengera momwe ntchito yanu ikuyendera molondola. Tengani mtengowu ngati 1 ngati mukugwira ntchito kuofesi ndikukhala moyo wongokhala, kapena 1.5 ngati ntchito yanu ndi yolemetsa. Kuchuluka kwa ntchito yanu ya tsiku ndi tsiku, ndizofunikira michere yambiri kuti mubwezeretse ndikukula.

Chochuluka cha chakudyacho chiyenera kukhala chakudya. Kumbukirani kuti gramu imodzi ya chakudya chimakhala ndi ma calories 4.1. Kuti mukhale ndi minofu yambiri, ma ectomorphs angafunike magalamu 6 mpaka 9 a chakudya pa kilogalamu imodzi ya thupi.
Mapuloteni ndi achiwiri ofunika kwambiri kwa othamanga a ectomorph. Gulu limodzi la mapuloteni ndilofanana ndi ma calories a 4.1. Kukula kwa minofu ndikosatheka popanda iyo, thupi silikhala ndi nthawi yoti lithandizenso. Mapuloteni ayenera kudyedwa pafupifupi 2 magalamu pa kilogalamu ya kulemera kwa thupi. Yesetsani kudya kuti mapuloteni alowe mthupi limodzi nthawi zonse maola 2.5-3, ndiye kuti mudzasunga mapuloteni nthawi zonse ndikudziletsa ku catabolism.

Mafuta ayenera kukhala ochepa, pafupifupi 1 gramu pa kilogalamu imodzi ya kulemera kwa thupi. Gulu limodzi la mafuta lili ndi ma calories 9. Ndalamayi ndiyokwanira kukhalabe ndi thanzi, chifukwa pang'ono, mafuta ndi othandiza pamawonekedwe am'magazi, am'mimba komanso amtima.

Zakudya za Ectomorph

Monga tanenera kale, pafupifupi 90% yazakudya za ectomorph ziyenera kukhala ndi zinthu zachilengedwe zoyambira. Makonda ayenera kuperekedwa kwa mankhwala, omwe tikambirana mwatsatanetsatane.

Mapuloteni

Mapuloteni amapezeka kwambiri mu nkhuku, nkhukundembo, ng'ombe, nsomba, azungu azungu, mkaka, ndi nsomba.

Nawa maupangiri othandiza posankha zakudya zamapuloteni:

1. Mukamagula ng'ombe, yesani kusankha mafuta ochepetsetsa, monga rump kapena tenderloin. Ngati mukufuna, ng'ombe nthawi zina imatha kulowa m'malo mwa nkhumba yowonda (loin). Nyama yofiira iyenera kupezeka pachakudya.
2. Nsombazo zimatha kudyedwa zofiira komanso zoyera. Zonsezi ndizolemera mu protein, calcium, phosphorus ndi omega-3 unsaturated fatty acids. Zomwezo zimapitanso ku nsomba.
3. Zakudya za mkaka ziyeneranso kuphatikizidwa pazakudya zanu. Amakhala ndi mawonekedwe amino acid abwino. Ndi bwino kugula mkaka, kefir, kanyumba tchizi ndi tchizi wokhala ndi mafuta ochepa.

Zakudya Zamadzimadzi

Magwero abwino komanso otsika mtengo a chakudya ndi buckwheat, mpunga, pasitala wa tirigu, oatmeal, mbatata, masamba, ndi zipatso.

Zokonda ziyenera kuperekedwa ku zakudya zomwe zili ndi index yotsika ya glycemic, kuti zisayambitse ma spins olimba a insulin. Kupanda kutero, sikuti mumangokhala ndi chiopsezo chopeza mafuta owonjezera, komanso kuvulaza kapamba wanu.

Tirigu ayenera kusankhidwa osakonzedwa pang'ono. Mwachitsanzo, mpunga wa tirigu wozungulira si chisankho chabwino. Ndi bwino kugula mpunga wa basmati wosasinthidwa kapena mitundu ina. Ndizokwera mtengo pang'ono, koma zothandiza kwambiri. Komanso samalani nthawi yophika tirigu. Ngati ndi mphindi zosakwana 10, ndiye kuti palibe phindu pachinthu ichi.

Mutha kudya zamasamba popanda zoletsa zilizonse. Iwo ali ndi mavitamini ndi fiber zambiri, zomwe zithandizira kugaya chakudya. Koma ndi zipatso muyenera kusamala. Ambiri mwa iwo, monga nthochi, ali ndi shuga wambiri. Nthochi imodzi imakhala ndi magalamu 30 a shuga. Ndiosavuta kunyamulidwa. Ndi bwino kusiya chakudya chosavuta m'nthawi yomwe thupi limafunikira gwero lamphamvu: mutadzuka, musanaphunzire, komanso mutaphunzira.

Mafuta

Mazira a mazira, mafuta a masamba, mtedza, mapeyala, batala wa mtedza ali ndi mafuta ambiri.

Kusiyana pakati pa mafuta okhutira ndi osakwanira ayenera kumveka bwino. Mafuta okhuta ndi owopsa ku thanzi, kuyambitsa kunenepa kwambiri ndikukweza mafuta m'thupi. Izi zimabweretsa matenda amtima ndi atherosclerosis. Mafuta osasungika, nawonso, amapindulitsa thanzi pang'ono. Amachepetsa "cholesterol" choyipa, amachepetsa kagayidwe kachakudya kwama cell, ndikuchepetsa chiopsezo cha atherosclerosis.

Mafuta okhuta ndi mafuta a masamba. Kugwiritsa ntchito kwawo kuyenera kuchepetsedwa. Mafuta a Trans nawonso ndi owopsa ku thanzi lanu ndipo muyenera kuwapewa palimodzi.

Chakudya chamasewera cha ectomorph

Nthawi zambiri zimakhala zovuta kupeza chakudya cha tsiku ndi tsiku cha mapuloteni, mafuta ndi chakudya ndi chakudya chachilengedwe chokha. Kenako masewera olimbitsa thupi a ectomorph amathandizira. Tiyeni tiwone pazinthu zazikuluzikulu.

Mapuloteni

Mapuloteni abwino ndiye maziko azakudya zilizonse. Mapuloteni amachititsa kuti zikhale zosavuta kuti muzidya mapuloteni tsiku lililonse. Ndikofunika kwambiri kuti mutenge mukamaliza maphunziro, pakati pa chakudya musanagone (tikulankhula za casein). Munthawi yopeza minofu, palibe chifukwa chogwiritsa ntchito ndalama podzipatula wokwera mtengo kapena hydrolyzate, ma protein a Whey ndi okwanira. Sankhani zogulitsa zamtundu uliwonse wakumadzulo, omwe mfundo zake pamtengo zikukuyenererani.

Kupeza

Zowonjezera, zimapanganso zosakaniza zama protein-carbohydrate, ndizo zotsutsana kwambiri pamasewera azakudya. Ena amawona ngati chinthu chopanda tanthauzo, ndipo ena samawona kupita kwawo popanda icho. Chowonadi, mwachizolowezi, chili kwinakwake pakati.

Ambiri opeza kulemera pamsika amapangidwa ndi zinthu zikuluzikulu ziwiri: whey protein ndi chakudya chosavuta (shuga, maltodextrin, dextrose, etc.). Kugula izi sikokwanira kwenikweni, kusakaniza komweko kumatha kupangidwa kunyumba osagwiritsa ntchito ndalama zowonjezera.

Koma pali zopindulitsa zina, zomwe zimaphatikizapo chakudya chambiri, komanso zinthu zotsika mtengo komanso zopanda ntchito ngati shuga zimalowetsedwa ndi amylopectin okwera mtengo. Amylopectin ndi chakudya chofulumira chomwe sichimayambitsa kukwera kwa insulini, komwe sikumayambitsa kudzikundikira kwamafuta, kokha mphamvu yofulumira. Chogulitsa choterocho ndi chabwino kwa ma ectomorphs kuti mugwiritse ntchito musanaphunzire kapena mutaphunzira. Amylopectin ndiyofunikanso pakugwiritsa ntchito masewera olimbitsa thupi - imapatsa mphamvu nthawi zonse ndikuthandizira kupopera.

BCAAs ndi amino acid

Wothamanga aliyense wotenga BCAA (leucine, isoleucine, valine) amangopindula. Awa ndi ma amino acid atatu omwe amakhala ndimisempha yayikulu kwambiri. Nayi mndandanda wachidule wazinthu zofunikira:

1. kuchuluka kwa mapuloteni;
2. kuchepa kwamatenda amthupi;
3. kukonza kuwonongeka kwa minofu adipose;
4. mathamangitsidwe kuchira pambuyo maphunziro;
5. kukopa kupanga insulin.

Nthawi yokwanira kutenga ma BCAAs kapena ma amino acid ovuta ndiyomwe amadzuka kale, asanapite, ataphunzira komanso asanagone. Komabe, mlingo wa tsiku ndi tsiku wa amino acid uyenera kukhala wokwanira, osachepera magalamu 30. Kuchokera pamiyeso yomwe yapangidwa pakapangidwe ka magalamu 5-10, ectomorph sidzamvekanso kalikonse. Ndikofunika kugwiritsa ntchito BCAA limodzi ndi amino acid - glutamine. Glutamine ndikofunikira kuti thupi lizikhala ndi chitetezo chokwanira.

Ma pre-Workout maofesi

Zakudya zamasewera izi kuti mupeze minofu ya ectomorphs zitha kukhala zothandiza kwambiri. Chifukwa cha kudya kwa chowonjezerachi, malingaliro amalingaliro amaphunzitsidwa bwino, kufalikira kwa magazi kwa minofu yogwira ntchito kumawonjezeka, ndipo mphamvu zambiri zimawonongedwa.

Maofesi ambiri omwe asanachitike zolimbitsa thupi amakhala ndi zolimbikitsa zosiyanasiyana (DMAA, DMHA, ephedrine, etc.). Kwa ma ectomorphs, kudya kwawo sikofunikira, chifukwa "amakukakamizani" kuti mugwire ntchito yochitira masewera olimbitsa thupi mpaka mutatuluka thukuta ndikutha ma calories ambiri. Izi zimapangitsa kuti zikhale zovuta kupeza minofu. Kuphatikiza apo, amayenera kudyedwa opanda kanthu kuti agwire bwino ntchito. Amapanga nthawi yayitali kwambiri pakati pa chakudya (pafupifupi maola 4). Izi ndizosafunikira kwa ectomorph. Chifukwa chake, ndibwino kusankha maofesi okhala ndi zowonjezera pang'ono (100 mg ya caffeine idzakhala yokwanira) ndikugwira ntchito popopera ngati arginine, agmatine kapena yohimbine.

Vitamini ndi mchere zovuta

Kuchita masewera olimbitsa thupi kumabweretsa mavitamini ndi mchere wambiri. Izi zimabweretsa kufooka kwa chitetezo chamthupi. Pachifukwa ichi, wothamanga aliyense nthawi zambiri amadwala chimfine. Monga njira yodzitetezera, tikulimbikitsidwa kuti muzidya vitamini ndi mchere chaka chonse, motero mudzakhala ndi thanzi labwino.

Chilengedwe

Creatine amadziwika kuti ndi imodzi mwazowonjezera zothandiza kuzungulira. Imalimbikitsa kuchuluka kwa ma molekyulu a ATP mu minofu, yomwe imalola kubwereza mobwerezabwereza ndikugwira ntchito ndi kulemera kwambiri. Fomu yodziwika kwambiri ndi creatine monohydrate, yomwe ingagulidwe pamalo aliwonse ogulitsa masewera pamtengo wotsika mtengo. Kafukufuku wochuluka akuwonetsa kuti cholengedwa chimalimbikitsadi kupindula kwa minofu ndi nyonga. Anthu ambiri amalangiza kuti azichita nawo gawo loyambira akamayamba kudya, koma kafukufuku waposachedwa amatsutsa nthano iyi. Ndikokwanira kudya pafupifupi magalamu 5 patsiku, ndipo ndibwino kuti muthe kuchuluka ndalamazo muzinthu zingapo zazing'ono.

Malangizo pakadyedwe ndi kapangidwe ka menyu

1. Ganizirani za ma calories onse. Palibe vuto ngati nthawi zina pamakhala kusamvana pang'ono m'zakudya, koma ma calories onse ayenera kukhala ofanana nthawi zonse.
2. Pewani zakudya zomwe mumadya mwachangu. Kwa ma ectomorphs, kudya pafupipafupi zakudya zomwe amakonda "zopanda pake" pang'ono pang'ono ndizovomerezeka. Komabe, ndibwino kupeza njira yathanzi kuposa izi. Burgers, pizzas, ndi mitanda amatha kuphika kunyumba pogwiritsa ntchito zosakaniza zabwino.
3. Imwani madzi ambiri. Izi ndizofunikira kuti madzi azisungunuka bwino komanso kusamalira mchere wamadzi. Munthu amafunika kumwa madzi osachepera 1 litre pa makilogalamu 30 a kulemera kwake.
4. Osadya kwambiri. Muyenera kukhala ndi njala pang'ono pakatha maola 2-3, ndiye kuti mutha kudya chakudya chofunikira. Ngati mungadzilole nthawi zonse, ndiye kuti chakudya cha 6-8 sichingakukwanire.
5. Chitani masiku osala kudya. Izi zithandizira magwiridwe antchito am'mimba. Yesani kusala sabata ziwiri zilizonse, mukungodya madzi okha kapena kefir, ndipo mudzawona zotsatira zake.

Pulogalamu yopatsa thanzi yopezera minofu

Kutengera pamwambapa, pulogalamu yopatsa thanzi ya ectomorph yopezera minofu patsikulo iyenera kuwoneka ngati iyi:

Sikoyenera kutsatira mwatsatanetsatane dongosolo la ectomorph chakudya; mutha kuwonjezera, kuchotsa kapena kusintha china chake. Chinthu chachikulu ndikudya chakudya chopatsa thanzi, kutsatira zonse zomwe zili ndi kalori ya tsiku ndi tsiku, kuphunzitsa zolimbitsa thupi ndikukumbukira kuchira.

Onerani kanemayo: DOUBLE SERIOUS MASS 90 DAY BODY TRANSFORMATION - Ectomorph Befor and After (Mulole 2025).