Nānā Endomorph - meaʻai, nā huahana a me ka papa kuhikuhi hāpana

ʻO ka pinepine, i waena o nā poʻe kipa i nā hale haʻuki, hiki iā ʻoe ke ʻike i nā kāne i hānai maikaʻi ʻia me ka pākēneka kiʻekiʻe o ka momona subcutaneite a me kahi liʻiliʻi o nā mākala. ʻO kēia nā endomorphs loa - a i ʻole, e like me ka hoʻohaʻahaʻa Lūkini, hypershenics. E ʻike ʻoe i nā lula maʻamau no ka hoʻomaʻamaʻa ʻana i ia mau mea ʻālapa i kā mākou papahana hoʻomaʻamaʻa kūikawā no ka endomorph, akā e haʻi mākou iā ʻoe e pili ana i ka mea pono o ka endomorph no ka lilo ʻana o ka paona a me ka loaʻa ʻana o nā mākala i mea ʻole ʻole nā ​​hana āpau i loko o ka hale hoʻoikaika kino, e haʻi mākou i kēia ʻatikala.

Nā hiʻohiʻona o ka meaʻai o ka endomorph

ʻO ke kanaka me kahi kino endomorphic (hypershenic) i ʻōlelo ʻia, "ʻano spherical" ke ʻano - he helehelena piha a puni, kahi ʻōpū nui a me nā ʻūhā. ʻO ka umauma a me ke kumu he ākea maʻamau, akā ʻo nā kuʻekuʻe wāwae a me nā kūpeʻe lima, ma ka ʻaoʻao ʻē, lahilahi, kahi e hāʻawi ai i ka pahu i kahi absurdity.

ʻO ka poʻe me ke kumukānāwai hypershenic ka mea kaupaona ka nui. ʻOiai he poʻe haʻuki lākou, ʻo kā lākou pākēneka o ka momona subcutaneile e ʻoi aku ka kiʻekiʻe ma mua o ka ectomorphs a me nā mesomorphs. Mālama nui nā waihona waiho momona i ka pūhaka, ka umauma, nā pūhaka a me nā poʻohiwi. ʻO ia no kēia kumu he hiki ʻole i nā endomorphs ke hoʻokō i nā hopena maikaʻi i ke kūkulu ʻana i kahi kino kōkua me ka ʻole o kahi papaʻai i koho pono ʻia a me kahi papa ʻaina i noʻonoʻo pono ʻia.

ʻO ka meaʻai kūpono o ka endomorph ke kumu o ke kaʻina hoʻomaʻamaʻa holoʻokoʻa. Me ka ʻole o ia, e hiki a hiki paha i ka mea haʻuki ke kūkulu i nā puʻupuʻu puʻupuʻu maikaʻi, akā ʻaʻole ia e ʻike iki ʻia ma lalo o ka momona.

Nui a hewahewa nā hiʻohiʻona nui o ka hypershenic:

1. Pono e hoʻolālā ʻia ka papaʻai i mea e kāpae ʻia ai ka meaʻai, a i ʻole loaʻa ka liʻiliʻi o nā kōpona.
2. E nui aʻe nā protein i ka papaʻai.
3. Pono ʻoe e hoʻoponopono akāka i ka nui o nā calorie i pau. Pono e ʻoi aku ka liʻiliʻi o lākou ma mua o ka mesomorph.
4. No ka loaʻa ʻana o kahi hopena i ʻike ʻia a me ke kūlana kiʻekiʻe kiʻekiʻe, ʻaʻole hiki i nā hypershenics ke hana me ka ʻole o ka haʻuki haʻuki kūikawā me ka hopena momona.
5. ʻO ka manawa, pono ka endomorph e hoʻohana i nā papaʻai kūikawā e hoʻomaloʻo i ke kino.

ʻO ka papaʻai

Pono e kūkulu ʻia ka meaʻai o ka endomorph no ka loaʻa ʻana o ka mākala i kahi ala e noʻonoʻo ai i nā mea āpau: nā calorie, ka lākiō o nā protein, nā momona, nā haʻalā, ke kū ʻana o nā micronutrients, ka lawe wai a me nā kumu ʻē aʻe.

Heluhelu Calorie

ʻO ka mea mua e hana ai i ka papaʻai kūpono ka helu ʻana i kāu koi ikehu e like me ka haʻilula ʻo Harris Benedict, ʻaʻole ma ke kaupaona maoli, akā na ka mea i makemake ʻia. ʻO kēia ka mea e ʻae iā ʻoe e hōʻemi i nā caloriu liʻiliʻi ma mua o kāu hoʻolilo, a ʻo ia ka mea e alakaʻi ai i ka ʻoiaʻiʻo e hoʻomaka ke kino e "unuhi" i nā "kalori" e nalo ana, e wāwahi ana i ka momona o ke kino i mālama ʻia. Hōʻike ʻia ma lalo ke kumumanaʻo no ka helu ʻana i nā calorie.

40 calories X kaumaha o ke kino X pae hana i kēlā me kēia lā (mai 1 a 1.5) = ka helu o nā calorie

ʻO kēia kāu helu uku no ka loaʻa ʻana o ka nui o nā mākala. No ka pohō kaumaha, lawe mākou i nā calories he 100-150 mai kēia pule, a laila e hoʻomaloʻo me ka hoʻokae ʻole i ka nui o nā mākala.

No nā endomorphs ka mea nānā ʻole i ka ʻike calorie o ka papaʻai a me ke ʻano o nā huahana i hoʻopau ʻia, aia wale nō ke ala pololei i ka mahele kaupaona kaumaha loa i nā haʻuki mana. Akā inā he kino haʻuki kou pahuhopu a hoʻomohala hana i nā ʻano āpau, mai palaualelo e helu i ka ʻike calorie o kāu papaʻai.

Lākiō BJU

Pono ka endomorph e hoʻopau ma kahi o 2-3 g o ka protein, 4 g o carbohydrates a me 1 g momona ma 1 kg o ke kaumaha o ke kino i kēlā me kēia lā. E hāʻawi kēia lakio iā ʻoe e loaʻa lohi i ka nui o nā mākala me ka hana ʻole ʻana i ka momona o ke kino. Inā manaʻo ʻoe ua kū ka holomua i ka loaʻa ʻana o ka nui o nā mākala, a ʻaʻohe lawa o ka ikehu, a laila hoʻonui iki i ka nui o nā wahie i hoʻopau ʻia.

No ka pohō kaumaha, pono ʻoe e hōʻemi i ka ʻike calorie o ka papaʻai. Hana ʻia kēia ma ka hōʻemi ʻana i ka ʻike nui o nā huʻihuhu a me nā momona i ka papaʻai. Hoʻoemi mākou i nā huaʻaleʻale i 2.5 g no 1 kg o ke kaumaha o ke kino (a ʻoi aku ka liʻiliʻi), a me nā momona - i ka 0.5 gram no 1 kg o ke kaumaha o ke kino. E ʻoluʻolu e hāʻawi i ka makemake i nā momona monounsaturated, polyunsaturated a saturated, a ʻaʻole e ʻoi aku ka nui o kā lākou nui ma mua o 10% o ka papa ʻaina a ka ʻaleʻa i kēlā me kēia lā. Pono e hoʻopau ʻia ka pūmua e like me ka wā o ke kaupaona ʻana, inā ʻaʻole hoʻi e ola hou ke kino.

Paipai ʻia a pāpā ʻia nā mea ʻai

Hoʻohālikelike ʻia i nā ectomorphs a me nā mesomorphs, ʻoi loa ka palena o nā hypershenics i kā lākou koho ʻana i ka meaʻai. Paipai ʻia nā meaʻai:

• ʻiʻo ʻulaʻula (pipi, pipi);
• ʻiʻo moa keʻokeʻo (moa, kaleko);
• iʻa, ʻaila iʻa;
• nā mea kanu a me nā mea kanu;
• raiki;
• nā huaʻai (i ke kaulike);
• ʻaila linseed;
• palaoa palaoa holoʻokoʻa;
• ka waiū momona momona a me ka tī liʻiliʻi;
• hua kukui

Pono e hoʻohaʻahaʻa nā meaʻai i nā mea ʻaʻā ma nā papa kuhikuhi glycemic e hōʻalo ai i nā kui i ka insulin. A pono ʻoe e ʻai pono i nā waikawa momona ʻole e hoʻoliʻiliʻi i ke kiʻekiʻe o ka "ʻino" kolesterol i ke koko, no ka mea he pilikia maʻamau kēia no nā poʻe kaumaha.

Ma lalo o ka pāpā koʻikoʻi loa - nā meaʻai wikiwiki, nā mea momona, nā mea momona a me ka palaoa.

Meaʻai

ʻO ka nui o ka poʻe kaupaona, ke lohe nei i ka ʻōlelo aʻo e ʻai liʻiliʻi, e manaʻo kuhihewa ke kamaʻilio nei mākou e pili ana i ke alapine o ka ʻai. I ka ʻoiaʻiʻo, ke manaʻo nei wau e kākau i nā puke. Akā ʻo ka helu o nā ʻāpana, ma kahi ʻē aʻe, pono e hoʻonui ʻia - aia ma laila he 5-7 o lākou a puni ka lā. ʻO kēia he ʻekolu mau meaʻai momona, piha (ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea) a ʻelua a ʻehā mau meaʻai māmā ma waena o nā meaʻai. Ma ke ʻano he meaʻai māmā, hiki iā ʻoe ke lawelawe ma ke ʻano he hua a i ʻole kekahi ʻāpana o kahi hoʻoluliluli protein. Pono e hoʻonohonoho ʻia ka pāʻina "dense" hope loa (ʻaina ahiahi) ma mua o 2-2, 5 mau hola ma mua o ka hiamoe. ʻO ke kūpono, he ʻōlelo aʻoaʻo e ʻai me ka hui ʻana o ka protein a me ka puluniu (ka tī liʻiliʻi / iʻa / pipi pipi / venison + nā mea kanu / mea kanu). Ma hope o ka ʻai ʻana, ma mua o ka hiamoe ʻana, maikaʻi ke hele wāwae no 40-50 mau minuke - he hopena maikaʻi kēia i nā hana digestive.

I ka manawa like, e nānā i kāu aniani i loko o ke aniani a mai poina i ka lawe ʻana i nā ana anthropometric - ka mānoanoa o ka lima, ka ʻū, ka ʻāʻī, ka umauma. Hoʻohui, mālama i kāu holomua i nā neʻe ikaika. Inā ua iho ke kaumaha i kahi pae e māʻona ai ʻoe, a hoʻonui ka nui o nā mākala, hoʻonohonoho pono nā mea āpau, hoʻomau i ka ʻai e like me ia. Akā inā kū mālie ke kaupaona, a ke hoʻohoka mau nei nā helu i ke aniani a ma ka lipine kenimika, hoʻoponopono i ka papaʻai. Mai poina i ka hoʻoponopono meaʻai kahi mea e kali mau ai iā ʻoe, a, i ka wā mua, i mea e hōʻemi ai i ke kaupaona, a laila - e mālama.

Papa Kuhikuhi laʻana no ka lā

E like paha ka papa kuhikuhi no ka lā no ka endomorph:

Inā ʻoe e ʻai i nā mea āpau i ka papa ma luna i nā ʻāpana kaulike, a laila ma kahi o 1500-2000 calories, a ʻo ka protein i loko o 300-350 g.

Nānā haʻuki no endomorph

ʻO kahi hiʻohiʻona o nā kaʻina hana metabolic i loko o ke kino o ka endomorph ʻo ia ka protein i hoʻopau ʻia me ka meaʻai e komo i loko o nā mea liʻiliʻi - ma kahi o 30 pākēneka, ʻo ia hoʻi, ʻoi aku ka maikaʻi ma mua o nā momona a me nā momona. Ma kēia mea, nā mea pāʻani me ke ʻano o ke kino i ke kahua o ka hoʻomaʻamaʻa ʻana no kahi papa o ka nui o nā mākala e pono e hoʻopiha hou ʻia me kahi mālama pūmua, kahi mea kūkulu hale no nā mākala.

ʻOi aku ka maikaʻi o nā lulu protein no kēia, ʻoiai ʻo ka loaʻa ʻana o ka protein pono me nā meaʻai o kēlā me kēia lā he paʻakikī a ʻoiai me ka papaʻai kaulike pololei a me kahi papa kuhikuhi i noʻonoʻo pono ʻia. ʻO ka mahele lāʻau i koi ʻia o ka protein he 3 punetēpō o ka pauka no 0.5 lita o ka waiū a i ʻole ka wai momona. Pono ʻoe e lawe i ka cocktail 3 mau manawa i ka lā ma waena o nā meaʻai. Inā ʻoe he kākoʻo i ka meaʻai olakino homemade wale nō, a laila hiki iā ʻoe ke hoʻoluliluli i ka protein i ka home.

Ke loaʻa ka nui o nā mākala a hoʻomaka ka hana i ka ikaika a me ke kōkua o ka mākala, pono e hoʻohana i nā mea hoʻopihapiha e like me ka arginine a me ka glutamine. Lawe mau ʻia ʻo Arginine i ke kakahiaka a ma mua o ka hiamoe, a lawe pinepine ʻia ka glutamine ma hope o ka hoʻomaʻamaʻa ʻana a me ka pō hoʻi. Hoʻomaopopo ʻia kā lākou ana ma nā ʻōkuhi.

I ke kahua o ka pohō hana, e hōʻeleu ai i ke kaʻina hana o ka wāwahi ʻana i nā momona, hiki iā ʻoe ke hoʻohana i nā meaʻai haʻuki me kahi hopena puhi momona, nā mea i kapa ʻia nā momona. Akā mai lawe pū ʻia me lākou, no ka mea, loaʻa i loko o lākou āpau nā hui like ʻole o psychostimulants. Hiki iā ʻoe ke hoʻohana i ka carnitine pū kekahi. Akā, mai hoʻokau i ka manaʻolana i loko ona no ka momona momona. Akā, e lilo kēia pākuʻi i mea pono o ka mālama ʻana i ke olakino puʻuwai puʻuwai i ka wā o ka hoʻoikaika kino. Paipai ʻia hoʻi e hoʻolauna i nā BCAA a me nā amino acid i loko o ka papaʻai (ma mua, ma hope a i ka wā o ka hoʻomaʻamaʻa).

I ka hopena, makemake wau e hoʻomanaʻo hou iā ʻoe i ka hopena o nā endomorphs i ke kaupaona ʻana a i ʻole ka loaʻa ʻana o ke kaumaha, no laila e loli nui kāu nohona a me kāu ʻanoʻai. A ʻoiai ʻaʻole ʻoe i hānau ʻia no ka hoʻoikaika kino ʻaʻole ia he kumu ʻaʻole ʻoe i hānau ʻia no nā haʻuki. E olakino!

E nānā i ka wikiō: How I Lost Over 70 lbs With An Endomorph Body Type. (Iulai 2025).