Endomorph khoom noj kom rog thiab yuag ntxiv * Hla ntshav

Heev feem ntau, ntawm cov neeg tuaj saib xyuas lub cev, koj tuaj yeem nrhiav cov txiv neej zoo heev nrog cov feem ntau ntawm cov subcutaneous rog thiab nrog cov leeg me me. Cov no yog cov endomorphs heev - lossis, raws li kev suav tawm ntawm Lavxias, hypersthenics. Koj yuav pom cov kev cai dav dav rau kev cob qhia cov neeg ncaws pob hauv peb qhov kev cob qhia tshwj xeeb rau qhov endomorph, tab sis peb yuav qhia koj txog dab tsi ntawm cov khoom noj ntawm endomorph yuav tsum yog rau kev poob phaus thiab nce mus rau cov nqaij pob txha kom txhua qhov kev siv zog hauv chaw dhia ua si tsis yog qhov tsis muaj txiaj ntsig, peb yuav qhia hauv tsab xov xwm no.

Cov yam ntxwv ntawm cov khoom noj khoom haus ntawm endomorph

Ib tus neeg uas hais tawm lub cev endomorphic (hypersthenic) lub cev muaj, kuj hais lus, "kheej kheej" duab - puag ncig lub ntsej muag, lub plab loj thiab pob tw. Lub hauv siab thiab pob tw feem ntau dav, tab sis cov qij taws thiab lub dab teg, ntawm qhov tsis sib xws, yog nyias, uas muab cov pob tw ua rau tsis zoo.

Cov neeg muaj hypersthenic kevcai tswjhwm yog feem ntau thawj. Txawm hais tias lawv yog kis las, lawv feem pua ntawm cov rog subcutaneous yuav ib txwm siab dua li ntawm ectomorphs thiab mesomorphs. Cov roj ua rau lub cev rog txhawm rau nthuav dav hauv lub duav, lub hauv siab, lub duav thiab lub xub pwg. Nws yog vim li no tias endomorphs tsis tuaj yeem ua tiav cov txiaj ntsig zoo hauv kev tsim lub cev uas tsis muaj kev xaiv noj zaub mov kom zoo thiab kev noj zaub mov zoo rau kev noj mov.

Cov khoom noj kom zoo ntawm lub endomorph yog qhov pib ntawm tag nrho cov txheej txheem kev cob qhia. Yog tsis muaj nws, tus neeg ncaws pob yuav thiab yuav txhim tsa cov leeg nqaij kom zoo, tab sis nws yuav tsis pom txhua lub cev hauv qab ntawm cov rog.

Muaj ntau ntau cov khoom noj muaj txiaj ntsig zoo ntawm hypersthenic:

Kev noj haus yuav tsum tau tsim nyob rau hauv xws li txoj kev uas cov zaub mov los yog cais tawm kiag li, los yog muaj tsawg kawg ntawm tsawg carbohydrates.
Yuav tsum muaj protein ntau rau hauv cov khoom noj.
Koj yuav tsum tau qhia meej tswj kev noj haus kom txaus. Yuav tsum muaj ntau dua tsawg dua li ntawm lub mesomorph.
Txhawm rau kom pom qhov tshwm sim thiab muaj txiaj ntsig zoo, hypersthenics tsis tuaj yeem ua yam tsis muaj kev noj haus tshwj xeeb kis las nrog cov rog rog.
Ua ntu zus, endomorph xav tau siv cov khoom noj tshwj xeeb kom qhuav lub cev.

Kev noj haus

Cov khoom noj muaj txiaj ntsig ntawm endomorph kom tau cov leeg nqaij yuav tsum tau teeb tsa txoj hauv kev xws li coj mus rau hauv tus account txhua yam: calories, qhov sib piv ntawm cov protein, cov rog, carbohydrates, muaj cov micronutrients, dej haus thiab lwm yam.

Calorie xam

Qhov ua ntej tshaj plaws los tsim cov zaub mov kom zoo yog xam koj lub zog xav tau raws li cov qauv ntawm Harris Benedict, thiab tsis yog los ntawm qhov hnyav, tab sis los ntawm qhov xav tau. Qhov no yuav tso cai rau koj kom haus tsawg cov calories ntau dua li qhov koj tau siv, uas thaum kawg yuav ua rau qhov tseeb tias cov calories "ploj", lub cev yuav pib "rho tawm", rhuav cov khw muag rog. Cov txheej txheem rau kev suav cov calories yog nyob hauv qab no.

40 calories X lub cev nyhav X qib kev ua haujlwm txhua hnub (ntawm 1 txog 1.5) = naj npawb ntawm cov calories

Qhov no yuav yog koj kwv yees kwv yees mus nce ib ce. Txog kev poob phaus, peb rho tawm 100-150 calories los ntawm lub lim tiam no, tom qab ntawd ziab yuav tshwm sim yam tsis muaj kev cuam tshuam rau cov leeg nqaij.

Rau cov endomorphs uas tsis soj ntsuam cov roj calorie cov ntsiab lus ntawm cov zaub mov noj thiab qhov zoo ntawm cov khoom noj, ib txoj kev ncaj qha rau cov super hnyav hnyav qeb hauv kev ntaus pob ncaws pob muaj zog. Tab sis yog tias koj lub hom phiaj yog kis las zoo nkauj lub cev thiab kev txhim kho muaj txiaj ntsig hauv txhua qhov, tsis txhob ua tub nkeeg los laij cov lej hauv cov calories ntawm koj cov kev noj zaub mov kom zoo.

BJU piv

Ib qhov kawg ntawm lub cev yuav tsum siv txog 2-3 g ntawm protein, 4 g ntawm carbohydrates thiab 1 g ntawm cov roj ib 1 kg ntawm lub cev hnyav txhua hnub. Qhov feem pua no yuav tso cai rau koj kom maj mam nce cov cov leeg mob siab uas tsis tsim cov rog lub cev ntau dhau. Yog tias koj xav tias qhov kev nce qib hauv kev nce qib cov leeg nqaij tau tso tseg, thiab tsis muaj lub zog txaus, tom qab ntawd me ntsis nce ntawm cov khoom noj carbohydrates.

Txhawm rau kom poob phaus, koj yuav tsum txo cov calories ntau ntawm cov zaub mov noj. Qhov no yog ua los ntawm kev txo cov ntsiab lus ntau ntawm carbohydrates thiab cov rog hauv cov zaub mov noj. Peb maj mam txo cov carbohydrates rau 2.5 g ib 1 kg ntawm lub cev qhov hnyav (lossis tsawg dua), thiab cov rog - kom 0,5 grams rau 1 kg ntawm lub cev qhov hnyav. Thov nco ntsoov tias kev nyiam yog yuav tsum tau muab rau cov khoom noj uas muaj monounsaturated, polyunsaturated thiab saturated, thiab lawv cov nyiaj yuav tsum tsis pub ntau tshaj 10% ntawm cov neeg ncaws pob txhua hnub. Protein yuav tsum tau noj ntau npaum li thaum nce phaus, txwv tsis pub lub cev yuav tsis thim rov qab.

Pom zoo thiab txwv tsis pub khoom noj

Piv rau ectomorphs thiab mesomorphs, hypersthenics muaj kev txwv ntau hauv lawv cov zaub mov xaiv. Cov zaub mov pom zoo suav nrog:

cov nqaij liab (nqaij nyuj, leeg);
cov nqaij qaib dawb (qaib, qaib cov txwv);
ntses, ntses roj;
zaub thiab tshuaj ntsuab;
mov;
txiv hmab txiv ntoo (hauv kev sim);
linseed roj;
tag nrho cov mov ci;
tsis muaj roj-cheese thiab tawv tsev cheese;
txiv ntoo.

Cov zaub mov uas muaj cov carbohydrates yuav tsum muaj tsawg ntawm glycemic Performance index kom tsis txhob muaj spikes hauv insulin. Thiab koj yuav tsum tau noj cov roj ntsha uas tsis muaj roj txaus kom txo tau cov roj "tsis txaus" hauv cov ntshav, vim tias qhov no yog qhov teeb meem tshwm sim rau cov neeg rog dhau.

Nyob rau hauv txoj kev txwv nruj tshaj plaws - tag nrho cov khoom noj ceev, cov zaub mov muaj roj, khoom qab zib thiab hmoov.

Kev noj haus

Ntau tus neeg rog rog, tau hnov cov lus qhia kom noj tsawg dua, hais yuam kev tias peb tab tom hais txog kev noj mov heev. Qhov tseeb, kuv txhais tau sau tagnrho. Tab sis tus naj npawb ntawm cov txais tos, ntawm qhov tsis tooj, yuav tsum tau nce ntxiv - yuav tsum muaj 5-7 ntawm lawv thoob plaws ib hnub. Cov no yog peb qho ntom ntom, muaj mov noj tag nrho (noj tshais, noj su thiab noj hmo) thiab ob rau plaub qho khoom noj txom ncauj nruab nrab ntawm cov pluas noj. Ua khoom noj txom ncauj, koj tuaj yeem ua ib qho txiaj ntsig cov txiv ntoo lossis ib feem ntawm cov protein co. Kev noj zaub mov kawg "ntom nti" (noj hmo) yuav tsum ua kom tsis pub dhau 2-2, 5 teev ua ntej yuav mus pw. Qhov tsim nyog, nws yog qhov pom zoo kom noj hmo nrog cov sib xyaw protein thiab fiber ntau (tsev me cheese / ntses / cov nqaij ntshiv / nqaij / nqaij + zaub / tshuaj ntsuab). Tom qab noj mov, ua ntej mus pw, nws yog qhov zoo rau taug kev rau 40-50 feeb - qhov no muaj txiaj ntsig zoo ntawm cov txheej txheem zom zaub mov.

Nyob rau tib lub sijhawm, saib koj qhov kev xav ntawm lub tsom iav thiab tsis txhob hnov qab ua ntsuas qhov ntsuas - qhov tuab ntawm caj npab, ncej puab, caj dab, hauv siab. Ntxiv rau, khaws kev soj ntsuam ntawm koj kev nce qib hauv kev siv dag zog. Yog hais tias qhov nyhav tau poob mus rau theem uas ua rau koj txaus siab, thiab cov leeg mob nce siab, txhua yam yog nyob rau hauv kev txiav txim, txuas ntxiv mus noj mov kom yog. Tab sis yog tias qhov nyhav tseem nyob twj ywm, thiab cov lej hauv daim iav thiab ntawm cov kab xev centimeter tseem poob siab, kho kev noj haus. Tsis txhob hnov qab tias kev txhim kho kev noj haus yog ib yam dab tsi uas tos koj tas li, thiab, thaum xub thawj, txhawm rau kom txo qis, tom qab ntawd - kom nws.

Cov ntawv qhia zaub mov rau hnub ntawd

Cov ntawv qhia zaub mov rau ib hnub rau qhov endomorph yuav zoo li no:

Noj	Qauv ntawv qhia zaub mov
Noj tshais	4-5 lub qe dawb; 300 g ntawm porridge hauv dej los yog qos yaj ywm hau; ib daim ntawm cov mov ci tag nrho; ntsuab lossis tshuaj ntsuab tshuaj yej
Khoom txom ncauj	200 g uas tsis muaj roj ntau tsev cheese lossis cov rog muaj roj tsawg; 1-2 txiv tsawb lossis txiv tsawb
Noj hmo	zaub xas lav; ib daim ntawm nqaij nyug (koj tuaj yeem hloov cov nqaij nyug nrog nqaij qaib lossis ntses); khob ntawm cov kua txiv tshiab zom cov kua txiv (muaj suab thaj tsawg)
Cov khoom txom ncauj ua ntej (30 feeb - 1 teev ua ntej pib)	protein co; 1-2 txiv apples tuaj yeem yog
Khoom txom ncauj tom qab kev cob qhia (20-30 feeb tom qab kev cob qhia)	protein co
Noj hmo	zaub xas lav; ntses lossis noog; ib txhais tes rau mov rau ib lub tais rau noj
Khoom txom ncauj ua ntej pw (20-50 feeb ua ntej mus pw)	tsev cheese; ib khob ntawm tsawg-rog kefir los yog ib qho ntawm cov protein co

Yog tias koj noj txhua yam hauv cov lus saum toj no hauv cov qib nqig, ces qhov no yuav yog li ntawm 1500-2000 calories, thiab cov ntsiab lus ntawm protein yuav yog li 300-350 g.

Kev noj zaub mov kis las rau endomorph

Lub ntsej muag ntawm cov txheej txheem hauv lub cev hauv lub cev ua kom muaj hlwb yog cov protein ntau noj nrog cov zaub mov yog nqus hauv cov zaub mov me me - txog 30 feem pua, uas yog, ntau tshaj qhov tsis zoo ntawm cov rog thiab carbohydrates. Hauv qhov no, cov neeg ncaws pob uas muaj lub cev zoo li no nyob rau theem ntawm kev qhia rau cov pawg ntawm cov leeg nqaij xav tau tshwj xeeb tshaj yog yuav tsum tau ua tiav nrog cov khoom muaj protein, uas ua haujlwm ua lub tsev cov khoom siv rau cov leeg.

Cov khoom noj muaj protein ntau yog qhov zoo tshaj plaws rau qhov no, txij li tau txais cov protein ntau nrog cov khoom noj txhua hnub yog qhov nyuaj txawm tias kev noj zaub mov kom nruj thiab noj zaub mov zoo. Cov tshuaj pom zoo kom siv cov protein yog 3 diav ntawm hmoov rau 0.5 liv ntawm cov mis lossis kua txiv uas tsis qab zib. Koj yuav tsum tau noj ib pob cawv 3 zaug ib hnub nyob nruab nrab ntawm cov zaub mov. Yog tias koj yog tus neeg ncuas tsuas yog cov zaub mov zoo noj hauv tsev, tom qab ntawd koj tuaj yeem ua cov protein zom hauv tsev.

Thaum cov leeg nqaij tau nce thiab ua haujlwm pib ntawm cov leeg nqaij thiab ua kom zoo, nws raug nquahu kom siv cov tshuaj ntxiv xws li arginine thiab glutamine. Arginine feem ntau noj thaum sawv ntxov thiab ua ntej mus pw, thiab glutamine feem ntau noj tom qab kev cob qhia thiab tseem nyob rau hmo ntuj. Lawv qhov ntau npaum li cas yog teev tseg hauv cov lus qhia.

Nyob rau theem ntawm kev dhia ua kom yuag, txhawm rau txhawm rau ua tiav cov txheej txheem ntawm cov rog, koj tuaj yeem siv cov khoom noj kis las nrog lub cev ua kom lub cev rog, ua cov rog rog. Tab sis tsis txhob nqa nrog lawv, raws li lawv txhua tus muaj ntau yam kev sib txuas ntawm psychostimulants. Koj tuaj yeem siv carnitine ib yam nkaus. Tab sis tsis txhob tso ntau qhov kev cia siab rau nws rau kev hlawv rog. Theej, cov tshuaj ntxiv no yuav pab tau zoo li kev txhawb nqa cov leeg mob plawv thaum qoj ib ce. Nws kuj tseem pom zoo kom qhia BCAAs thiab amino acids rau hauv kev noj haus (ua ntej, tom qab thiab thaum kawm).

Hauv kev xaus, Kuv xav kom koj rov qab hais qhia koj ib zaug ntxiv tias qhov kawg ntawm lub cev yog tus cwj pwm zoo li lub cev nyhav dhau los lossis nce nws sai, yog li koj txoj kev ua neej thiab kev noj zaub mov zoo yuav tsum hloov pauv ntau yam. Thiab vim tias koj tsis yog yug rau kev tawm dag zog tsis txhais tau tias koj tsis yog yug los rau kev ua kis las. Noj qab nyob zoo!