Endomorph abinci mai gina jiki - abinci, samfuran menu

Sau da yawa, tsakanin baƙi zuwa wuraren motsa jiki, zaku iya samun wadatattun mazaje masu wadataccen kashi mai nauyin kitse mai subcutaneous da ƙananan tsoka. Waɗannan sune ƙarshen endomorphs - ko, bisa ga rabe-raben Rasha, masu ɗaukar hoto. Za ku sami ƙa'idodi na gaba ɗaya don horar da waɗannan 'yan wasa a cikin shirinmu na horo na musamman don endomorph, amma za mu gaya muku game da abin da abinci na endomorph ya kamata ya kasance don rasa nauyi da samun ƙarfin tsoka saboda duk ƙoƙarin da aka yi a cikin dakin motsa jiki ba a banza ba, za mu gaya a cikin wannan labarin.

Siffofin abinci mai gina jiki na endomorph

Mutumin da yake da cikakkiyar siffar jikin mutum ta jiki, yana magana, siffofi "mai siffa" - zagaye cike da fuska, babban ciki da gindi. Yatsar katako da akwati galibi suna da fadi, amma sawu da wuyan hannu, akasin haka, sirara ne, wanda ke ba wa akwati wauta.

Mutanen da ke da tsarin mulki masu girman kai suna da nauyi sosai. Kodayake yan wasa ne, yawan kitsen subcutaneous koyaushe zai kasance sama da na ectomorphs da mesomorphs. Adadin kitse yakan tattara da farko a kugu, kirji, kwatangwalo da kafaɗu. A saboda wannan dalili ne cewa endomorphs ba za su iya samun sakamako mai kyau ba a gina jikin taimako ba tare da zaɓin abincin da ya dace da tsarin abinci mai kyau ba.

Ingantaccen abinci mai gina jiki na endomorph shine asalin dukkanin tsarin horo. Ba tare da shi ba, ɗan wasa na iya kuma zai iya gina ƙwayar tsoka mai kyau, amma ba za a iya ganin sa kwata-kwata a ƙarƙashin kitse.

Akwai manyan kayan abinci masu gina jiki da yawa na rashin ƙarfi:

1. Ya kamata a tsara tsarin abincin ta yadda za a cire abinci gaba ɗaya, ko kuma ya ƙunshi ƙaramin adadin carbohydrates mai sauƙi.
2. Ya kamata a sami karin furotin a cikin abincin.
3. Kuna buƙatar daidaita yawan adadin kuzari da aka cinye. Ya kamata a rage su da yawa fiye da na mesomorph.
4. Don samun sakamako mai bayyane da taimako mai inganci, masu tsauraran ra'ayi ba za su iya yin ba tare da abinci na musamman na wasanni tare da tasirin mai ƙona mai ba.
5. Lokaci-lokaci, endomorph yana buƙatar amfani da abinci na musamman don bushe jiki.

Abincin

Abincin abinci na endomorph don samun karfin tsoka yakamata a tsara shi ta yadda za'a yi la'akari da komai: adadin kuzari, rabon sunadarai, mai, carbohydrates, kasancewar ƙwayoyin cuta, shan ruwa da sauran abubuwan.

Lissafin kalori

Abu na farko da za'a yi don gina abincin da ya dace shine ƙididdige buƙatar kuzarin ku bisa ga tsarin Harris Benedict, kuma ba ta ainihin nauyi ba, amma ta wanda ake so. Wannan zai baka damar cinye karancin adadin kuzari fiye da yadda kake kashewa, wanda a karshe zai kai ga gaskiyar cewa "kuzarin" adadin kuzari, jiki zai fara "cirewa", yana fasa kitsen jikin da ya ajiye. An nuna dabara ta kirga adadin kuzari a kasa.

40 adadin kuzari X nauyin jiki X na aikin yau da kullun (daga 1 zuwa 1.5) = yawan adadin kuzari

Wannan zai zama gwargwadon kuɗin ku don samun ƙwayar tsoka. Don asarar nauyi, muna cire 100-150 adadin kuzari daga wannan mako-mako, sannan bushewa zai faru ba tare da nuna bambanci ga ƙwayar tsoka ba.

Ga endomorphs waɗanda basa kula da abubuwan kalori na abinci da ƙimar samfuran da aka cinye, hanya madaidaiciya kawai ga rukunin nauyi mai nauyi a cikin wasannin motsa jiki. Amma idan burin ka kyakkyawar jiki ce ta motsa jiki da kuma ci gaban aiki ta kowane fanni, kar kayi kasala don kirga abubuwan da ke cikin kalori na abincin ka.

Rabon BJU

Endomorph yana buƙatar cinye kusan 2-3 g na furotin, 4 g na carbohydrates da 1 g na mai a kowace kilogiram 1 na nauyin jiki kowace rana. Wannan rabo zai baka damar samun karfin karfin jiki a hankali ba tare da samar da mai mai kiba ba. Idan kun ji cewa ci gaba a cikin samun karfin tsoka ya tsaya, kuma babu isasshen kuzari, to ƙara ɗan ƙara yawan abincin carbohydrates.

Don asarar nauyi mai mahimmanci, kuna buƙatar rage abun cikin kalori na abincin. Ana yin wannan ta hanyar rage yawan adadi na carbohydrates da mai a cikin abincin. Sannu a hankali zamu rage carbohydrates zuwa 2.5 g da kilogiram 1 na nauyin jiki (ko ƙasa da haka), da mai - zuwa gram 0.5 da nauyin kilogiram 1 na nauyin jiki. Lura cewa ya kamata a ba da fifiko ga wadataccen mai, mai kunshi da kuma mai, kuma yawan adadin su bai kamata ya wuce 10% na abincin ɗan wasa na yau da kullun ba. Dole ne a cinye furotin kamar lokacin nauyi, in ba haka ba jiki ba zai warke ba.

Shawara da haramtaccen abinci

Idan aka kwatanta da ectomorphs da mesomorphs, masu tsauraran ra'ayi suna da iyakancewa a cikin abincin su. Ingantattun abinci sun haɗa da:

• jan nama (naman sa, naman alade);
• farin naman kaji (kaza, turkey);
• kifi, man kifi;
• kayan lambu da ganye;
• shinkafa;
• 'ya'yan itãcen marmari (a matsakaici);
• man linzami;
• dukan burodin alkama;
• cuku mai mai mai mai yawa da cuku mai laushi;
• kwayoyi

Abincin da ke dauke da sinadarin carbohydrates ya kamata yayi kasa a kan alamomin glycemic don kar su tayar da hankulan insulin. Kuma lallai ne ya kamata ku cinye kayan mai ba tare da cikakken jiki ba don rage yawan cholesterol "mara kyau" a cikin jini, saboda wannan matsala ce ta kowa ga masu kiba.

A ƙarƙashin haramtacciyar doka - duk abinci mai sauri, abinci mai ƙanshi, zaƙi da gari.

Abinci

Mutane da yawa masu kiba, da jin shawarar da aka ba su don rage cin abinci, a bisa kuskure sun yi imanin cewa muna magana ne game da yawan abinci. A zahiri, Ina nufin rubuta kundin. Amma yawan liyafar, akasin haka, ya kamata a ƙara - ya kamata a sami 5-7 daga cikinsu a duk ranar. Waɗannan su ne masu yawa, cike da abinci (karin kumallo, abincin rana da abincin dare) da sau biyu zuwa huɗu na sauƙi a tsakanin abinci. A matsayin abun ciye ciye, zaku iya aiki azaman kowane fruita fruitan itace ko wani ɓangare na rawar protein. Abincin "mai yawa" na ƙarshe (abincin dare) ya kamata a shirya ba daɗewa ba bayan 2-2, awanni 5 kafin lokacin bacci. Ainihin, yana da kyau a ci abinci tare da cakuda furotin da zare (cuku cuku / kifi / naman saniya / nama + kayan lambu / ganye). Bayan cin abinci, kafin a kwanta, yana da kyau a yi tafiya na mintina 40-50 - wannan yana da tasiri mai amfani a kan hanyoyin narkewar abinci.

A lokaci guda, kalli tunannin ka a cikin madubi kuma kar ka manta da ɗaukar matakan anthropometric - kaurin hannu, cinya, wuya, kirji. Ari da, ci gaba da lura da ci gaban ku a cikin motsi na ƙarfi. Idan nauyin ya sauka zuwa matakin da zai gamsar da kai, kuma karfin tsoka ya karu, komai yana kan tsari, ci gaba da cin abinci yadda yake. Amma idan nauyi ya tsaya cak, kuma lambobin a cikin madubi da kan tef na santimita har yanzu ba su damu ba, daidaita abincin. Kar ka manta cewa gyaran abinci mai gina jiki abu ne da ke jiran ku koyaushe, kuma, da farko, don rage nauyi, to - don kiyaye shi.

Samfurin menu na ranar

Tsarin menu na ranar don endomorph na iya zama kamar haka:

Idan kun ci komai a cikin teburin da ke sama a matsakaiciyar rabo, to wannan zai zama kusan adadin kuzari 1500-2000, kuma adadin sunadarin zai kasance kusan 300-350 g.

Abincin wasanni don endomorph

Wani fasali na tsarin rayuwa a cikin jikin endomorph shine cewa furotin da aka cinye tare da abinci yana cikin ƙananan ƙananan - kusan kashi 30 cikin ɗari, ma'ana, yafi muni fiye da mai da carbohydrates. Dangane da wannan, 'yan wasa da ke da irin wannan yanayin, a matakin horaswa game da tarin tsoka, ya kamata su kasance masu himma musamman wajen samar da furotin, wanda ke matsayin kayan gini ga tsokoki.

Girgiza sunadarai shine mafi kyau ga wannan, tunda samun adadin furotin daidai gwargwado tare da abinci na yau da kullun yana da wahala koda kuwa tare da daidaitaccen tsarin abinci da tsari mai kyakkyawan tunani. Abubuwan da aka ba da shawarar na furotin shine tablespoons 3 na foda a kowace lita 0.5 na madara ko ruwan 'ya'yan itace mara zaki. Kuna buƙatar shan hadaddiyar giyar sau 3 a rana tsakanin abinci. Idan kun kasance masu bin lafiyayyen abinci ne kawai na gida, to zaku iya girgiza furotin a gida.

Lokacin da aka sami ƙarfin tsoka kuma aiki ya fara akan ƙarfin tsoka da sauƙi, yana da kyau a yi amfani da ƙari kamar arginine da glutamine. Arginine yawanci ana ɗaukarsa da safe da kuma kafin kwanciya, kuma yawanci ana shan glutamine bayan horo da kuma dare. An tsara cikakken bayanin su a cikin umarnin.

A matakin rage nauyi mai nauyi, don hanzarta aiwatar da ragargaza ƙwayoyi, zaku iya amfani da abinci mai gina jiki tare da tasirin ƙona mai, abin da ake kira masu ƙona mai. Amma kada a dauke ku tare da su, tunda duk suna dauke da nau'ikan hade-hadar masu kwakwalwa. Tabbas zaku iya amfani da carnitine kuma. Amma kada ku sanya fata da yawa a ciki don ƙona kitse. Maimakon haka, wannan ƙarin zai zama mai amfani azaman ɓangare na riƙe lafiyar tsokawar zuciya yayin motsa jiki. Hakanan ana ba da shawarar gabatar da BCAAs da amino acid a cikin abincin (kafin, bayan da yayin horo).

A ƙarshe, Ina so in sake tunatar da ku cewa endomorphs sukan yi kiba ko kuma su yi kiba da sauri, don haka salon rayuwar ku da halaye na abincinku dole ne su canza sosai. Kuma saboda ba a haife ku don gina jiki ba yana nufin ba a haife ku don wasanni ba. Zama lafiya!

Kalli bidiyon: AMARRE CON SEMEN, NO FALLA!! (Mayu 2025).