Ectomorph abinci mai gina jiki: nasihu don zaɓar abinci

Akwai ‘yan wasa wadanda ba a tsara kwayoyin halittar su don gina tsoka da karfi ba. Ana kiran su ectomorphs. Yanayi ya ba da umarnin cewa tsarin tafiyar da rayuwa ya gudana a cikin su cikin hanzari mai sauri, saboda wannan, yana da matuƙar wahala a cimma ciwon hawan jini.

A hanyar, layin mai subcutaneous a cikin ectomorphs shima yana girma ba tare da so ba. Zamuyi kokarin taimakawa 'yan wasa da irin wannan yanayin sannan mu fada maku yadda abinci mai gina jiki yakamata ya kasance ga mai karfin halittar jiki ta yadda yayin motsa jiki, zaku iya gina kyawawan kayan gyaran tsoka.

Don haka, wane tsari ne da tsarin abinci don ectomorph zai kasance mafi tasiri a cikin yaƙin don kyakkyawan jikin tsoka?

Abinci

Kuna buƙatar adadin kuzari don girma. Don endomorph, mesomorph da ectomorph, yawan kuɗin su na yau da kullun zai bambanta. Yana faruwa sau da yawa cewa ɗan ƙaramin fata ectomorph yana buƙatar ƙarin adadin kuzari da na ƙarancin abinci don samun fiye da gogaggen mesomorph. An bayyana wannan ta hanyar gaskiyar saurin narkewa, jiki nan da nan ya canza duk abincin da aka cinye zuwa makamashi. Godiya ga wannan cewa ectomorphs sun fi sauƙin ba motsa jiki na motsa jiki, misali, tseren nesa. Abinci ya zama mai, carbohydrates (a cikin sigar glucose) ba su da lokacin tarawa a cikin kitse mai haɗari ko glycogen.

.Ididdigar calorie da ake buƙata

Domin sake fasalin tsarin tafiyar da rayuwa dan dacewa da bukatunku, kuna buƙatar tsara tsarin abinci daidai. Amintaccen abinci mai gina jiki na ectomorph don samun taro yana haifar da abinci mai yawan kalori mai yawan carbohydrates. Kuma ba muna magana ne game da sauƙin carbohydrates da aka samo daga abinci mai daɗi ko na sitaci ba. Tushen ya zama kayan kiwon lafiya na halitta. Daga cikin waɗannan, aƙalla 90% na abincin ya kamata a haɗa, sauran, idan ana so, ana iya “gamawa” tare da abincin tarkacen da kuka fi so.

Lokacin kirga yawan cin abincin kalori na yau da kullun, yi amfani da tsari mai zuwa:

60 adadin kuzari x nauyin jiki x aikin yau da kullun = adadin kuzari

A cikin wannan tsarin, adadin kuzari 60 shine mafi kyau duka don ectomorphs da masu cin nasara. Don mesomorphs, wannan adadi zai kasance kusan 45, don endomorphs - 40.

Lissafin matakin aiki

Yana da mahimmanci ayi lissafin matakin aikin ku daidai. Thisauki wannan ƙimar a matsayin 1 idan kai ma'aikacin ofishi ne kuma ka jagoranci salon rayuwa mai yawa, ko 1.5 idan aikin ka ya ƙunshi aiki na wahala. Matsakaicin yawan aikin ku na yau da kullun, yawancin abincin da kuke buƙata don dawowa da haɓaka.

Yawancin abincin ya zama carbohydrates. Ka tuna cewa gram 1 na carbohydrates daidai yake da adadin kuzari 4.1. Don samun ƙarfin tsoka, ectomorphs na iya buƙatar gram 6 zuwa 9 na carbohydrates a kowace kilogram 1 na nauyin jiki.
Protein shine na biyu mafi mahimmanci ga 'yan wasan ectomorph. Giram daya na furotin daidai yake da adadin kuzari 4.1. Girman tsoka ba zai yiwu ba tare da shi, jiki kawai ba zai sami lokacin dawowa ba. Ya kamata a cinye furotin kimanin gram 2 na kilogram na nauyin jiki. Yi ƙoƙari ka ci don furotin ya shiga cikin jiki cikin daidaiton kowane awanni 2.5-3, to a koyaushe zaka kiyaye haɗin furotin kuma zai hana kanka daga haɗari.

Fat ya zama ƙasa, game da gram 1 a kowace kilogram na nauyin jiki. Graaya daga cikin gram na mai ya ƙunshi adadin kuzari 9. Wannan adadin ya isa ya kula da lafiya, saboda a matsakaici, kitse suna da amfani ga tsarin hormonal, narkewa da tsarin jijiyoyin jini.

Abincin Ectomorph

Kamar yadda aka riga aka ambata, game da 90% na abincin don ectomorph ya kamata ya ƙunshi samfurori masu lafiya na asali. Ya kamata a ba da fifiko ga samfuran, wanda zamu tattauna dalla-dalla.

Furotin

Ana samun furotin a cikin adadi mai yawa a cikin kaza, turkey, naman sa, kifi, fararen kwai, kayayyakin kiwo, da abincin teku.

Anan akwai wasu nasihu masu amfani don zaɓar abinci mai wadataccen furotin:

1. Lokacin siyan naman shanu, yi ƙoƙari ku zaɓi mafi ƙarancin mai, kamar ƙura ko taushi. Idan ana so, ana iya sauya naman sa wani lokacin don naman alade mara nauyi (loin). Dole ne naman jan nama ya kasance a cikin abincin.
2. Ana iya cin kifin duka ja da fari. Dukansu suna da wadataccen furotin, alli, phosphorus da omega-3 mai ƙarancin mai. Hakanan yayi daidai da abincin teku.
3. Ya kamata a hada kayayyakin kiwo a cikin abincinku. Suna da kyakkyawan amino acid. Zai fi kyau a sayi madara, kefir, cuku da cuku tare da kaso mai yawa na mai.

Carbohydrates

Mafi kyawu da arha mai amfani da carbohydrates shine buckwheat, shinkafa, durum alkama taliya, oatmeal, dankali, kayan lambu, da 'ya'yan itatuwa.

Ya kamata a ba da fifiko ga abinci mai ƙarancin glycemic index don kar ya tsokano insulin spikes mai ƙarfi. In ba haka ba, ba wai kawai kuna fuskantar haɗarin samun ƙiba mai yawa ba, har ma kuna cutar da ƙoshin jikinku.

Ya kamata a zaɓi hatsi tare da ƙarancin aiki. Misali, zagayen hatsi ba shine mafi kyawu ba. Zai fi kyau a sayi shinkafar basmati da ba a sarrafa ba ko wani iri-iri. Yayi ɗan tsada, amma yafi amfani. Hakanan kula da lokacin girkin hatsi. Idan kasa da mintuna 10, to babu wata fa'ida a cikin wannan samfurin.

Kuna iya cin kayan lambu ba tare da wani takunkumi na musamman ba. Suna da wadataccen bitamin da fiber, wanda zai inganta narkewar abinci. Amma tare da 'ya'yan itatuwa kuna buƙatar yin hankali. Yawancinsu, kamar ayaba, suna da sukari sosai. Ayaba daya tana dauke da sukari har zuwa gram 30. Abu ne mai sauki a dauke ka. Zai fi kyau barin carbohydrates masu sauƙi ga waɗancan lokutan lokacin da jiki ke buƙatar tushen tushen makamashi da sauri: lokacin farkawa, kafin, lokacin da bayan horo.

Kitse

Kwai yolks, man kayan lambu, kwayoyi, avocados, man gyada na dauke da mai mai yawa.

Yakamata a fahimci banbancin dake tsakanin daskararren mai wanda bai dace ba. Cikakken kitse na da illa ga lafiya, yana haifar da kiba da kuma kara mummunar cholesterol. Wannan yana haifar da cututtuka na tsarin zuciya da atherosclerosis. Fats ɗin da ba a ƙoshi ba, a biyun, suna da amfani ga lafiyar cikin matsakaici. Suna rage matakin “mummunan” cholesterol, suna daidaita tsarin salula, kuma suna rage kasadar atherosclerosis.

Fats mai daɗa shine mai kayan lambu. Yakamata a rage amfani da su. Hakanan ƙwayoyin ƙwayar cuta suna da haɗari ga lafiyar ku kuma ya kamata a guje su gaba ɗaya.

Abincin wasanni don ectomorph

Yana da wuya galibi a sami cin abincin yau da kullun na sunadarai, mai da carbohydrates tare da abinci na asali kawai. Sannan abinci mai gina jiki don ectomorph ya zo wurin ceto. Bari muyi la'akari da manyan kayan.

Furotin

Ingantaccen furotin shine tushen kowane abinci. Protein yana sauƙaƙa sauƙin samun abincin ku na yau da kullun. Yana da mahimmanci a ɗauka bayan horo, tsakanin cin abinci da kafin kwanciya (muna magana ne game da casein). Yayin da ake samun karuwar tsoka, babu ma'ana kashe kudi akan ware mai tsada ko hydrolyzate, furotin whey ya isa. Zaɓi samfuran kowane irin kayan Yammacin Turai, wanda tsarinsa ya yi daidai da ku.

Samun nasara

Masu cin nasara, su ma haɗuwa ne na furotin-carbohydrate, sune mafi rigimar samfurin abinci mai gina jiki. Wadansu na dauke su a matsayin samfuran marasa ma'ana, wasu kuma ba sa ganin ci gabansu sai da shi. Gaskiya, kamar yadda aka saba, tana wani wuri a tsakiya.

Yawancin masu karɓar nauyi a kasuwa sun haɗu da manyan abubuwa biyu: furotin whey da sauƙi mai ƙwanƙwasa (sukari, maltodextrin, dextrose, da sauransu). Siyan wannan bashi da cikakkiyar ma'ana, ana iya yin wannan cakuda a gida ba tare da kashe ƙarin kuɗi ba.

Amma akwai wasu masu amfani, waɗanda suka haɗa da ƙwayoyin carbohydrates masu haɗari, kuma abubuwa masu arha da mara amfani kamar sukari ana maye gurbinsu da amylopectin mai tsada. Amylopectin shine mai saurin carbohydrate wanda baya haifar da karuwar insulin, wanda baya haifar da tara mai, sai saurin kuzari. Irin wannan samfurin shine mafi dacewa don ectomorphs don amfani kafin ko bayan horo. Hakanan, amylopectin yana da kyau don amfani yayin horo - koyaushe yana bada kuzari da haɓaka famfo.

BCAAs da amino acid

Duk wani ɗan wasan da yake shan BCAA (leucine, isoleucine, valine) zai anfana ne kawai. Waɗannan sune amino acid guda uku tare da mafi girman hankali a cikin ƙwayoyin tsoka. Ga takaitaccen jerin abubuwan amfani masu amfani:

1. ƙara haɓakar furotin;
2. raguwa a cikin tsarin catabolic a cikin jiki;
3. inganta lalacewar kayan adipose;
4. hanzarta dawowa bayan horo;
5. motsawar samar da insulin.

Lokaci mafi kyau don daukar BCAAs ko amino acid mai rikitarwa yana nan da nan bayan farkawa, kafin, lokacin, bayan horo da kafin bacci. Koyaya, adadin amino acid yakamata ya zama ya isa sosai, bai gaza gram 30 ba. Daga sashin da mai kera gram 5-10 ya bayyana akan marufin, ectomorph ba zai ji komai ba. Yana da kyau a yi amfani da BCAA tare da wani amino acid - glutamine. Glutamine yana da mahimmanci ga jiki don kiyaye rigakafi.

-Ungiyoyin kafin motsa jiki

Wannan abinci mai gina jiki don samun karfin tsoka don ectomorphs zai zama da amfani ƙwarai. Godiya ga shan wannan ƙarin, halin tunani game da horo yana haɓaka, samar da jini ga tsokoki masu aiki yana ƙaruwa, kuma ana cin ƙarfin kuzari.

Yawancin hadaddun wasannin motsa jiki sun ƙunshi abubuwa masu motsa jiki (DMAA, DMHA, ephedrine, da sauransu). Don ectomorphs, yawan cin su ba shi da kyau, saboda suna "tilasta" ku yin aiki a cikin dakin motsa jiki har sai kun yi gumi kuma ku kashe adadin kuzari da yawa. Wannan zai sa ya zama da wahala a sami karfin tsoka. Bugu da kari, ya kamata a cinye su a kan komai a ciki don samun cikakken sakamako. Kafa hutu mai tsayi tsakanin abinci (kimanin awa 4). Wannan ba shi da kyau ga ectomorph. Sabili da haka, ya fi kyau a zaɓi ɗakunan gidaje tare da ƙaramin adadin abubuwan kara kuzari (100 MG na maganin kafeyin zai fi isa) da kuma abubuwan aiki don yin famfo kamar arginine, agmatine ko yohimbine.

Vitamin da ma'adinai

Yin motsa jiki a cikin motsa jiki yana haifar da babban ɓarnar bitamin da ma'adinai. Wannan yana haifar da rauni ga garkuwar jiki. Saboda wannan dalili, kowane ɗan wasa yakan sha wahala daga mura. A matsayin ma'auni na rigakafi, ana bada shawara a cinye hadadden bitamin da ma'adinai duk shekara, don haka zaku tabbatar da lafiyar ku.

Halitta

Ana kallon Creatine a matsayin ɗayan mahimman abubuwan haɓaka a kusa. Yana haɓaka tarin ƙwayoyin ATP a cikin tsokoki, wanda ke ba da damar ƙarin maimaitawa da aiki tare da ƙarin nauyi. Mafi yawan nau'ikan tsari shine creatine monohydrate kuma ana iya siyan shi a kowane shagon abinci mai gina jiki a farashi mai tsada. Yawancin karatu sun nuna cewa haƙiƙa haƙiƙa na haɓaka riba da ƙarfi. Mutane da yawa suna ba da shawara yin lokacin "ɗorawa" lokacin fara haɓaka halittar, amma binciken da aka yi kwanan nan ya ƙaryata wannan tatsuniya. Ya isa cinye kusan gram 5 kowace rana, kuma ya fi kyau a rarraba wannan adadin zuwa ƙananan allurai da yawa.

Shawarwari game da tsarin abinci da tsarin menu

1. Mayar da hankali kan yawan adadin kuzari. Yana da kyau idan wani lokaci akwai ɗan rashin daidaituwa a cikin abubuwan gina jiki, amma yawan adadin kuzari ya kamata koyaushe ya zama daidai.
2. Ka rage yawan cin abincinka da sauri. Don ectomorphs, karɓar abincin da suka fi so “takarce” a cikin ƙananan yawa abin yarda ne sosai. Koyaya, ya fi kyau samun madaidaicin madadin wannan. Za a iya yin burgers, da pizza, da kek a gida ta amfani da lafiyayyun abubuwa.
3. Sha ruwa da yawa. Wannan ya zama dole don daidaitaccen ruwa da kiyaye ma'aunin ruwa-gishiri. Mutum yana buƙatar cinye akalla lita 1 na ruwa a kowace kilogiram 30 na nauyinsa.
4. Kada ku ci abinci mai yawa. Ya kamata ku ɗan ji yunwa kowane awa 2-3, to, a sauƙaƙe za ku iya cin adadin abincin da ake buƙata. Idan kayi kwaɗayi da kanka kowane lokaci, to abincin 6-8 ba zai dace da kai ba.
5. Yi kwanakin azumi. Wannan zai inganta aiki na dukkanin sassan ciki. Gwada gwada azumi kowane mako biyu, shan ruwa kawai ko kefir, kuma zaku ga sakamako.

Shirin abinci mai gina jiki don samun karfin tsoka

Dangane da abin da ke sama, shirin abinci mai gina jiki na ectomorph don samun karfin tsoka na yau yakamata yayi kama da wannan:

Ba lallai ba ne a bi wannan tsarin abincin ectomorph sosai; koyaushe kuna iya ƙarawa, cirewa ko sauya wani abu. Babban abu shine cin abinci mai ƙoshin lafiya, ci gaba da bin abubuwan kalori na yau da kullun, horo sosai a cikin dakin motsa jiki kuma ku tuna dawowa.

Kalli bidiyon: YADDA AKE GANE INGANTACCEN ABINCI MAI GINA JIKI CIKIN SHIRIN HANTSI (Nuwamba 2024).