Khoom noj khoom haus Ectomorph: cov lus qhia rau xaiv cov khoom noj muaj txiaj ntsig

Muaj cov neeg ncaws pob uas lawv caj ces tsis tsim los txhim tsa cov leeg nqaij thiab lub zog. Lawv hu ua ectomorphs. Qhov xwm tau hais tias cov txheej txheem metabolic tshwm sim hauv lawv ntawm qhov nrawm nrawm, vim qhov no, nws nyuaj heev kom ua tiav cov leeg ntshav.

Los ntawm txoj kev, subcutaneous rog txheej hauv ectomorphs kuj hlob tsis kam. Peb yuav sim pab cov neeg ncaws pob nrog cov hom cev no thiab qhia koj tias khoom noj khoom haus yuav tsum yog dab tsi rau ectomorph yog li, thaum qoj ib ce, koj tuaj yeem tsim cov leeg zoo nkauj.

Yog li, dab tsi ntawm cov tsoomfwv thiab kev noj haus rau ectomorph yuav muaj txiaj ntsig zoo tshaj plaws hauv kev sib ntaus rau cov cev nqaij daim tawv zoo nkauj?

Kev noj haus

Koj yuav tsum muaj calories kom loj hlob. Rau qhov endomorph, mesomorph thiab ectomorph, lawv tus nqi txhua hnub yuav txawv. Nws feem ntau tshwm sim hais tias ib txoj kev sib daj sib deev ectomorph xav tau ntau calories thiab macronutrients rau lub teeb tshaj qhov kev paub ntawm mesomorph. Qhov no tau piav qhia los ntawm qhov tseeb tias vim muaj cov metabolism sai, lub cev tam sim ntawd hloov txhua yam zaub mov noj ua lub zog. Nws ua tsaug rau qhov no tias ectomorphs tau yooj yim dua rau kev tawm dag zog aerobic, piv txwv li, kev sib tw ntev. Khoom noj hloov mus rau hauv roj, carbohydrates (nyob rau hauv daim ntawv ntawm cov piam thaj) tsis muaj sij hawm los mus ua kom muaj cov roj ntsha subcutaneous lossis glycogen.

Calorie yuav tsum tau muab xam

Txhawm rau kom rov kho me ntsis cov kev zom zaub mov kom haum rau koj cov kev xav tau, koj yuav tsum ua kom yog kev noj haus tsis yog. Cov khoom noj kom tsim nyog ntawm ib lub ectomorph rau qhov hnyav ntxiv txhais tau tias cov khoom noj muaj calorie ntau ntau nrog cov carbohydrates ntau. Thiab peb tsis tham txog cov khoom noj carbohydrates yooj yim muab tau los ntawm cov zaub mov qab zib lossis hmoov txhuv nplej siab. Lub hauv paus yuav tsum yog khoom noj qab haus huv zoo. Lawv yuav tsum muaj tsawg kawg 90% ntawm kev noj haus, seem, yog xav tau, tuaj yeem "ua tiav" nrog koj cov zaub mov tsis zoo.

Thaum xam xyuas koj cov khoom noj calories txhua hnub, siv cov mis hauv qab no:

60 calories x lub cev nyhav x kev ua si txhua hnub qib = calories

Hauv cov qauv no, 60 calories yog qhov zoo rau cov ectomorphs thiab cov nyom nyuaj. Rau mesomorphs, daim duab no yuav nyob ib puag ncig 45, rau endomorphs - 40.

Qeb kev ua lej theem

Nws yog ib qho tseem ceeb los laij koj qib kev ua kom raug. Muab tus nqi no coj los ua 1 yog tias koj yog tus neeg ua haujlwm hauv chaw ua haujlwm thiab ua rau lub neej feem ntau ntawm kev ua neej tsis txaus, lossis 1.5 yog tias koj txoj haujlwm cuam tshuam txog kev siv zog lub cev. Qhov ntau dua ntawm koj txoj haujlwm kev ua haujlwm txhua hnub, cov khoom noj uas koj xav tau ntau dua rau kev rov ua haujlwm thiab kev loj hlob.

Qhov loj ntawm cov khoom noj yuav tsum yog carbohydrates. Nco ntsoov tias 1 gram carbohydrates sib npaug rau 4.1 calories. Txhawm rau kom nce cov leeg nqaij, ectomorphs tej zaum yuav xav tau 6 txog 9 gram ntawm carbohydrates ib 1 kilogram ntawm lub cev qhov hnyav.
Protein yog qhov tseem ceeb thib ob rau kev ncaws pob ectomorph. Ib gram ntawm cov protein yog sib npaug rau 4.1 calories. Yog tsis muaj nws, kev loj hlob ntawm cov leeg tsis yooj yim sua, lub cev tsuas yog yuav tsis muaj sijhawm rov qab los. Protein yuav tsum tau noj txog 2 gram ib kilogram ntawm lub cev qhov hnyav. Sim noj zaub mov kom cov protein nkag mus rau hauv lub cev hauv cov ntu txhua ntu ntawm 2.5-3 teev, tom qab ntawd koj yuav tswj cov protein ua kom tsis haum thiab tiv thaiv koj tus kheej ntawm catabolism.

Cov rog rog yuav tsum tsawg dua, kwv yees li 1 gram rau ib 1 kilo ntawm lub cev qhov hnyav. Ib gram ntawm cov rog muaj 9 calories. Qhov nyiaj no txaus los tswj hwm kev noj qab haus huv, vim hais tias nyob rau hauv cov cawv, cov rog yog pab tau rau hauv lub cev lawm, lub plab zom mov thiab hlab plawv.

Noj cov zaub mov ectomorph

Raws li tau hais txog, kwv yees li 90% ntawm kev noj haus rau ectomorph yuav tsum muaj cov khoom lag luam zoo ntawm lub hauv paus chiv keeb. Kev nyiam ua ntej yuav tsum tau muab rau cov khoom lag luam, uas peb yuav tham txog ntau yam.

Cuam Tshuam

Cov protein ntau nyob rau hauv cov nqaij qaib, nqaij qaib ntxhw, nqaij nyuj, nqaij nyuj, ntses, qe ntses, khoom noj siv mis, thiab nqaij nruab deg.

Nov yog qee cov lus qhia zoo rau kev xaiv cov khoom noj muaj protein ntau:

1. Thaum muas cov nqaij nyug, sim xaiv qhov kev txiav roj tsawg tshaj plaws, xws li cov pob tw lossis tawv nqaij. Yog tias xav tau, nqaij nyug tuaj yeem tuaj yeem hloov rau cov nqaij ntshiv (loin). Cov nqaij liab yuav tsum tau nyob hauv cov khoom noj.
2. Cov ntses tuaj yeem noj tau ob qho xim liab thiab dawb. Lawv yog ob qho tib si nplua nuj nyob hauv cov protein, calcium, phosphorus, thiab omega-3 cov roj ntsha tsis muaj roj. Tib yam mus rau nqaij nruab deg.
3. Cov khoom noj siv mis yuav tsum muaj nyob hauv koj cov khoom noj. Lawv muaj lub ntsej muag amino acid zoo. Nws yog qhov zoo dua los yuav mis nyuj, kefir, tsev cheese thiab cheese nrog ib feem pua ​​ntawm cov rog.

Carbohydrates

Cov khoom noj muaj txiaj ntsig zoo thiab tsis muaj txiaj ntsig ntawm cov khoom noj yog muaj buckwheat, mov, durum nplej zom nplej, oatmeal, qos yaj ywm, zaub, thiab txiv hmab txiv ntoo.

Kev nyiam xaiv yuav tsum tau muab rau cov khoom noj uas muaj glycemic index tsawg, yog li kom tsis txhob ua rau cov insulin muaj zog txaus. Txwv tsis pub, koj tsis tsuas yog khiav txoj kev pheej hmoo ntawm kev muaj rog ntau dhau, tab sis kuj ua kev puas tsuaj rau koj tus txiav

Cereals yuav tsum tau xaiv nrog kev ua kom tsawg. Piv txwv li, round grain nplej tsis yog qhov kev xaiv zoo tshaj plaws. Nws yog qhov zoo dua los yuav cov khoom lag luam uas tsis tau siv ntawm basmati lossis lwm yam. Nws yog me ntsis kim dua, tab sis muaj txiaj ntsig ntau dua. Kuj xyuam xim rau lub sijhawm ua noj ua haus ntawm ຫານ puab. Yog tias nws tsawg dua 10 feeb, ces tsis muaj kev pab rau cov khoom no.

Koj tuaj yeem noj zaub tsis muaj kev txwv tshwj xeeb. Lawv yog cov nplua nuj nyob hauv cov vitamins thiab fiber, uas yuav txhim kho kev zom zaub mov. Tab sis nrog txiv hmab txiv ntoo koj yuav tsum ceev faj. Ntau ntawm lawv, zoo li txiv tsawb, muaj suab thaj ntau heev. Ib qho txiv tsawb muaj txog 30 grams qab zib. Nws yooj yim rau kev khiav tawm. Nws yog qhov zoo dua rau qhov tawm ntawm cov carbohydrates yooj yim rau cov sij hawm thaum lub cev xav tau qhov khoom ntawm lub zog nqus tau sai: tom qab sawv, ua ntej, thaum lub sijhawm thiab tom qab kev cob qhia.

Lub cev rog

Cov nkaub qe, zaub roj, txiv ntoo, avocados, txiv laum huab xeeb muaj cov roj ntau hauv lub cev.

Qhov sib txawv ntawm cov roj ntsha uas muaj ntxaum thiab tsis txaus ua ke yuav tsum to taub kom meej meej. Cov rog rog yog cov muaj kev phom sij rau kev noj qab haus huv, ua rau cov rog rog thiab nce cov roj (cholesterol) phem. Qhov no ua rau cov kab mob ntawm cov hlab plawv thiab mob atherosclerosis. Cov roj ntsha uas tsis txaus, nyob rau hauv lem, muaj txiaj ntsig zoo rau kev noj qab haus huv hauv kev sim. Lawv txo qis theem ntawm cov "tsis zoo" cov roj (cholesterol), ua rau cov metabolism hauv lub cev tsis zoo, thiab txo txoj kev pheej hmoo ntawm atherosclerosis.

Cov rog nyeem yog cov rog cov zaub. Lawv kev noj yuav tsum tsawg. Cov rog trans yog qhov txaus ntshai rau koj txoj kev noj qab haus huv thiab yuav tsum raug zam txhua yam.

Kev noj zaub mov kis las rau ectomorph

Nws yog feem ntau nyuaj rau kev tau txais cov khoom noj niaj hnub ntawm cov protein, cov rog thiab carbohydrates nrog cov zaub mov ntuj tsim xwb. Tom qab ntawd ua kis las noj haus rau ectomorph los txog rau txoj kev cawm. Cia peb saib cov khoom lag luam tseem ceeb.

Cuam Tshuam

Cov protein zoo yog lub hauv paus ntawm kev noj zaub mov zoo. Protein ua rau nws yooj yim dua kom koj niaj hnub noj protein ntau. Nws yog qhov tshwj xeeb tshaj yog coj nws tom qab kev cob qhia, nruab nrab ntawm cov zaub mov thiab ua ntej pw (peb tab tom tham txog casein). Nyob rau lub sijhawm ntawm cov leeg mob, tsis muaj qhov pom hauv kev siv nyiaj ntawm ib qho kim isolate lossis hydrolyzate, whey protein txaus. Xaiv cov khoom lag luam ntawm cov khoom lag luam Western, uas txoj cai nqe tsim kom haum rau koj.

Gainer

Gainers, lawv kuj tseem yog cov protein-carbohydrate cov khoom sib xyaw, yog qhov muaj kev sib cav ntau tshaj plaws ntawm kev noj zaub mov. Qee tus xav txog lawv cov khoom tsis muaj nuj nqis, thiab qee leej tsis pom lawv kev nce qib yog tsis muaj nws. Qhov tseeb, zoo li ib txwm, nyob rau ib nrab yog nyob hauv nruab nrab.

Feem ntau ntawm cov thawj lub cev hnyav nyob rau hauv kev ua lag luam yog ua los ntawm ob lub ntsiab: cov whey protein thiab cov carbohydrates yooj yim (qab zib, maltodextrin, dextrose, thiab lwm yam). Kev yuav tsev ntawm no yog qhov tsis tshua tsim nyog, qhov sib xyaw zoo ib yam tuaj yeem ua tom tsev tsis tas yuav siv nyiaj ntau.

Tab sis muaj lwm qhov nce ntxiv, uas suav nrog cov khoom xyaw ua ke, thiab cov khoom pheej yig thiab tsis muaj txiaj ntsig zoo li qab zib raug hloov nrog amylopectin kim. Amylopectin yog cov carbohydrate sai uas tsis ua rau muaj cov insulin spike, uas tsis ua kom muaj cov roj ntau ntau, tsuas yog lub zog ceev. Xws li cov khoom lag luam zoo meej rau ectomorphs rau siv ua ntej lossis tom qab kev cob qhia. Tsis tas li, amylopectin yog qhov zoo rau kev siv thaum ua kev tawm dag zog - nws tas li ua kom muaj zog thiab ua kom nqus tau zoo.

BCAAs thiab amino acids

Txhua tus neeg ncaws pob noj BCAA (leucine, isoleucine, valine) tsuas yuav tau txais txiaj ntsig. Cov no yog peb cov amino acids nrog qhov siab tshaj plaws hauv cov leeg hlwb. Ntawm no yog ib daim ntawv teev luv ntawm lawv cov khoom muaj txiaj ntsig:

1. nce protein synthesis;
2. txo qis hauv catabolic cov txheej txheem hauv lub cev;
3. txhim kho kev tawg ntawm daim ntaub adipose;
4. kev ua kom nrawm nrawm nrawm dua tom qab kev cob qhia;
5. kev tsim tawm ntawm cov kua dej.

Qhov zoo tshaj plaws lub sij hawm coj BCAAs lossis ntau cov amino acids yog sai li sai tau tom qab sawv, ua ntej, thaum lub sijhawm, tom qab kev cob qhia thiab ua ntej pw. Txawm li cas los xij, kev noj tshuaj txhua hnub ntawm cov amino acids yuav tsum loj txaus, tsis pub tsawg dua 30 grams. Los ntawm cov npaum li cas tau teev rau ntawm lub ntim los ntawm cov neeg tsim khoom ntawm 5-10 grams, ectomorph yuav hnov ​​tsis muaj dab tsi kiag li. Nws raug nquahu kom siv BCAA ua ke nrog lwm cov amino acid - glutamine. Glutamine yog qhov tseem ceeb rau lub cev kom muaj kev tiv thaiv kev tiv thaiv.

Ua ntej-workout ntau ceg

Cov khoom noj khoom haus ua si no rau kev ua kom cov leeg nqaij rau ectomorphs yuav pab tau zoo heev. Ua tsaug rau qhov kev nqus ntawm cov khoom noj ntxiv no, lub siab lub ntsws mus rau kev qhia txhim kho, cov ntshav kev ntawm cov leeg ua haujlwm nce, thiab lub zog ntau dua tau noj.

Ntau lub chaw kuaj mob ua ntej muaj ntau yam stimulants (DMAA, DMHA, ephedrine, thiab lwm yam). Txog ectomorphs, lawv qhov kom tsawg yog qhov tsis txaus siab, vim tias lawv yuav "yuam" koj mus ua haujlwm hauv qhov chaw dhia ua si txog thaum koj tawm hws thiab pov tseg ntau cov calories. Qhov no yuav ua rau nyuab zog kom tau cov leeg nqaij. Tsis tas li, lawv yuav tsum tau noj ntawm lub plab khoob kom tau txais qhov puv nkaus. Tsim dhau lawm so ib pliag nruab nrab ntawm cov pluas noj (txog 4 teev). Qhov no yog qhov tsis xav tau rau ib qho ectomorph. Yog li, nws yog qhov zoo dua rau kev xaiv rau cov kev nyuaj nrog ib qho me me ntawm cov stimulants (100 mg ntawm caffeine yuav ntau tshaj li qhov txaus) thiab cov haujlwm ua haujlwm rau kev tso kua mis zoo li arginine, agmatine lossis yohimbine.

Vitamin thiab ntxhia ua si

Kev tawm dag zog hauv lub chaw qoj ib ce ua rau ntau qhov pov tseg cov vitamins thiab minerals. Qhov no ua rau lub cev tsis muaj zog tiv thaiv kab mob ntawm lub cev. Vim li no, txhua tus neeg ncaws pob feem ntau mob khaub thuas. Raws li kev tiv thaiv kev tiv thaiv, nws raug nquahu kom haus cov vitamin thiab ntxhia pob zeb nyob rau txhua xyoo puag ncig, yog li koj yuav paub tseeb koj kev noj qab haus huv.

Tsim Nuj Yaj

Creatine tau dav dav suav tias yog ib qho ntawm cov txiaj ntsig zoo ntawm ib puag ncig. Nws txhawb nqa kev tsub zuj zuj ntawm ATP lwg me hauv cov leeg, uas tso cai rau koj ua reps ntau dua thiab ua haujlwm nrog qhov hnyav dua. Daim ntawv uas siv ntau tshaj yog creatine monohydrate thiab tuaj yeem siv tau ntawm txhua lub khw muag khoom noj kis las ncaws pob ntawm tus nqi pheej yig. Ntau cov kev tshawb fawb qhia tau hais tias creatine ua tau txhawb nqa cov leeg nqaij thiab lub zog. Thaum pib ntawm creatine kev nkag, ntau tus qhia kom ua "theem" ​​thauj khoom, tab sis cov kev tshawb fawb tsis ntev los no tsis lees lub tswvyim hais ua dabneeg no. Nws yog txaus kom haus txog 5 grams tauj ib hnub, thiab nws yog qhov zoo dua los ua kom cov nyiaj no mus rau hauv ob peb lub tswv yim me.

Cov lus pom zoo rau khoom noj thiab tsim zaub mov

1. Tsom rau cov calories kom tag. Nws tsis tau zoo yog tias muaj qee zaum qee yam tsis txaus nyob hauv cov khoom noj muaj txiaj ntsig, tab sis cov calories tag nrho yuav tsum yog li qub.
2. Khaws koj cov khoom noj ceev kom tsawg. Txog ectomorphs, kev noj haus tsis tu ncua ntawm cov zaub mov uas lawv nyiam "qua ntxi" hauv cov khoom me me yog qhov siv tau. Txawm li cas los xij, nws zoo dua yog nrhiav txoj hauv kev muaj txiaj ntsig zoo dua rau qhov no. Burgers, pizza, thiab pastries tuaj yeem ua nyob hauv tsev siv cov khoom xyaw zoo.
3. Haus dej kom ntau. Qhov no yog qhov tsim nyog rau lub cev dej thiab tswj xyuas cov dej-ntsev kom sib npaug. Ib tug neeg xav haus tsawg kawg yog 1 litres dej rau 30 kg ntawm nws tus kheej qhov hnyav.
4. Tsis txhob yaum. Koj yuav tsum tau tshaib plab me ntsis txhua 2-3 teev, tom qab ntawd koj tuaj yeem yooj yim noj cov khoom noj uas yuav tsum tau muaj. Yog tias koj yoj koj tus kheej txhua lub sijhawm, ces 6-8 pluas noj yuav tsis haum rau koj.
5. Ua hnub yoo mov. Qhov no yuav txhim kho txoj haujlwm ua haujlwm ntawm txoj hnyuv tag nrho. Sim yoo mov txhua ob lub lim tiam, haus dej nkaus xwb lossis kefir, thiab koj yuav pom qhov tshwm sim.

Kev noj zaub mov zoo rau ua kom lub cev muaj zog

Raws li cov saum toj no, kev pab khoom noj khoom haus rau ectomorph kom nkag mus rau cov leeg nqaij rau ib hnub yuav tsum saib tej yam zoo li no:

Nws tsis yog yuav tsum tau ua tib zoo ua raws li txoj kev noj haus ectomorph no; koj tuaj yeem ib txwm ntxiv, tshem tawm lossis hloov qee yam. Qhov loj tshaj plaws yog kom noj zaub mov muaj txiaj ntsig zoo, xwm yeem ua raws li cov ntsiab lus ntawm cov calories, txhua hnub, kev qhia ua haujlwm nyuaj hauv chaw dhia ua si thiab nco qab kom rov zoo dua.

Saib cov video: kawm lus Askiv khoom noj khoom haus (Kaum Ib Hlis 2024).