Nānā Ectomorph: nā ʻōlelo aʻoaʻo no ke koho ʻana i kahi papaʻai

Aia kekahi mau mea pāʻani i hoʻolālā ʻole ʻia ko lākou genetics e kūkulu i nā mākala a me ka ikaika. Kapa ʻia lākou he ectomorphs. Ua kauoha ke kūlohelohe e hana i nā hana metabolic i loko o lākou me ka wikiwiki loa, no kēia mea, paʻakikī loa e hoʻokō i ka hypertrophy o ka musopa.

Ma ke ala, ʻo ka momona momona subcutaneous i ectomorphs ulu ulu me ka makemake ʻole. E hoʻāʻo mākou e kōkua i ka poʻe haʻuki me kēia ʻano o ke kino a haʻi aku iā ʻoe i ka meaʻai e pono ai no ka ectomorph i hiki ai iā ʻoe ke hana, hiki iā ʻoe ke kūkulu i nā mea ʻoluʻolu o nā mākala.

No laila, he aha ke aupuni a me ka papaʻai no ka ectomorph e maikaʻi loa i ka hakakā no kahi kino muscular nani?

Meaʻai

Pono ʻoe i nā calorie e ulu. No ka endomorph, mesomorph a me ectomorph, ʻokoʻa ka uku o kēlā me kēia lā. Hana pinepine ia i ka novice novice ectomorph pono hou aku i nā calorie a me nā macronutrients no kahi hoʻonohonoho ma mua o ka mesomorph ʻike. Ua wehewehe ʻia kēia e ka mea ma muli o ka wikiwiki o ka metabolism, hoʻololi koke ke kino i nā meaʻai āpau i ka ikehu. Mahalo ia i kēia e hāʻawi maʻalahi ʻia nā ectomorphs i ka hoʻoikaika kino aerobic, no ka laʻana, nā lāhui mamao. Lilo ka meaʻai i wahie, ʻaʻohe manawa o ka waikā (i ke ʻano o ka glucose) e hōʻiliʻili i ka momona subcutaneile a glycogen paha.

Ka helu ʻana i ke koi no ka kalori

I mea e hoʻoponopono hou ai i nā hana metabolic e kūpono i kāu mau pono, pono ʻoe e hana pololei i kahi papaʻai. ʻO ka meaʻai kūpono o ka ectomorph no ka loaʻa ʻana o ka nui e hōʻike ana i ka papa kiʻekiʻe o ka calorie me ka nui o nā momona. A ʻaʻole mākou e kamaʻilio e pili ana i nā huaʻaleʻale maʻalahi mai loko mai o nā meaʻai momona a starchy paha. Pono ke kumu i nā huahana olakino kūlohelohe. ʻO kēia mau mea, ma ka liʻiliʻi he 90% o ka papaʻai e hoʻopili ai, ʻo ke koena, inā makemake ʻia, hiki ke "hoʻopau" ʻia me kāu meaʻai punahele punahele.

Ke helu nei i kāu loaʻa ʻana o ka calorie i kēlā me kēia lā, e hoʻohana i kēia ʻano:

60 calories x kaumaha o ke kino x pae hana o kēlā me kēia lā = calorie

I kēia kaʻina, 60 kalori ka maikaʻi no nā ectomorphs a me nā mea loaʻa paʻakikī. No nā mesomorphs, ma kahi o 45 kēia kiʻi, no nā endomorphs - 40.

Heluhelu pae pae

He mea nui e hoʻomaulia i kāu pae hana me ka pololei. Lawe i kēia waiwai e like me 1 inā he limahana ʻoe ma ke keʻena a alakaʻi i kahi nohona noho nui, a i ʻole 1.5 inā pili kāu hana i ka hana kino. ʻO ke kiʻekiʻe o kāu ʻoihana hana o kēlā me kēia lā, ʻoi aku ka nui o nā meaola e pono ai no ka hoʻōla a me ka ulu ʻana.

ʻO ka nui o ka papaʻai e pono ai i nā haʻuki. Hoʻomanaʻo i ka 1 gram o nā haʻalulu e like me 4.1 calories. I mea e loaʻa ai ka nui o nā mākala, koi paha nā ectomorphs i ka 6 a i ka 9 mau goma o nā haʻalaki ma 1 paona o ke kaumaha o ke kino.
ʻO ka protein ka lua o nā mea nui a nā mea haʻuki ectomorph. Hoʻokahi gram o ka protein i like me 4.1 calories. Me ka ʻole, hiki ʻole ka ulu ʻana o nā mākala, ʻaʻohe manawa o ke kino e ola hou ai. Pono e hoʻopau i ka protein e pili ana i 2 gram i kēlā me kēia kilokilo o ke kaumaha o ke kino. E hoʻāʻo e ʻai a komo ka protein i loko o ke kino i nā ʻāpana like i kēlā me kēia 2.5-3 mau hola, a laila e mālama mau ʻoe i ka synthes protein a pale iā ʻoe iho i ka catabolism.

Pono ka liʻiliʻi o ka momona, ma kahi o 1 gram i 1 kilogram o ke kaumaha o ke kino. Loaʻa i hoʻokahi gram o ka momona ka 9 calories. Ua lawa kēia nui e mālama ai i ke olakino, no ka mea, i ka hoʻohaʻahaʻa, pono nā momona no nā ʻōnaehana hormonal, digestive a me cardiovascular.

Papaʻai Ectomorph

E like me ka mea i ʻōlelo ʻia, ma kahi o 90% o ka papaʻai no ka ectomorph pono e hoʻopili ʻia i nā huahana olakino o ke kumu kūlohelohe. E hāʻawi ʻia ka makemake i nā huahana, a mākou e kūkākūkā ai me ke kikoʻī.

Pūmua

Loaʻa ka protein i nā nui o ka moa, ka pelehū, ka pipi, ka iʻa, keokeo hua manu, nā huahana waiū, a me nā iʻa kai.

Eia kekahi ʻōlelo aʻoaʻo kōkua no ke koho ʻana i nā meaʻai waiwai protein.

1. Ke kūʻai ʻana i ka pipi, hoʻāʻo e koho i nā ʻoki momona momona, e like me ka rump a i ʻole tenderloin. Inā makemake ʻia, hiki i kahi pipi ke pani ʻia no ka puaʻa wiwi (loin). Pono e loaʻa ka ʻiʻo ʻulaʻula i ka papaʻai.
2. Hiki ke ʻai i ka iʻa ʻulaʻula a keʻokeʻo hoʻi. He waiwai lāua ʻelua i ka protein, calcium, phosphorus, a me ka omega-3 unsaturated fatty acid. Pēlā nō me ka iʻa iʻa.
3. Pono e hoʻokomo i nā huahana waiū i kāu papaʻai. Loaʻa iā lākou kahi ʻano amino acid maikaʻi maikaʻi. ʻOi aku ka maikaʻi e kūʻai i ka waiū, kefir, ka tī liʻiliʻi a me ka tī me ka hapa haʻahaʻa o ka momona.

Kālepaʻa

ʻO nā kumuwaiwai optimum a me nā kumu kūʻai kumu kūʻai ʻole he buckwheat, laiki, pasta durum palaoa, ʻoatmeal, ʻuala, nā lau, a me nā huaʻai.

Pono e hāʻawi i ka makemake i nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa, i ʻole e hoʻonāukiuki i nā kui insulin ikaika. Inā ʻaʻole, ʻaʻole ʻoe e holo i ka makaʻu o ka loaʻa ʻana o ka momona nui, akā hōʻino pū nō hoʻi i kāu pancreas.

Koho ʻia nā cereala me ka hana liʻiliʻi. ʻO kahi laʻana, ʻaʻole ka laiki hua palaʻai ke koho maikaʻi loa. ʻOi aku ka maikaʻi e kūʻai i ka laiki basmati unprocessed a i ʻole nā ​​ʻano ʻē aʻe. ʻOi aku ka pipiʻi, akā ʻoi aku ka maikaʻi. E nānā pono hoʻi i ka manawa kuke o ka palaʻai. Inā he emi ma mua o 10 mau minuke, a laila ʻaʻohe pōmaikaʻi i kēia huahana.

Hiki iā ʻoe ke ʻai i nā mea ʻai me ka ʻole o nā kapu kūikawā. Nui lākou i nā huaora a me ka fiber, kahi e hoʻomaikaʻi ai i ka digestion. Akā me nā hua e pono ʻoe e akahele. ʻO ka hapa nui o lākou, e like me ka maiʻa, kiʻekiʻe loa i ke kō. Hoʻokahi a maiʻa i piha i 30 gram o ke kō. Maʻalahi ke lawe ʻia. ʻOi aku ka maikaʻi e waiho i nā haʻuki kūmaka maʻalahi no kēlā mau manawa ke pono ke kino i kahi kumu o ka ikehu wikiwiki: i ke ala ʻana, ma mua, i ka wā a ma hope o ke aʻo ʻana.

Nā momona

ʻO nā hua moa, nā aila mea kanu, nā hua, a nā avocados, ka waiūpaʻa i loaʻa ka nui o nā momona.

ʻO ka ʻokoʻa ma waena o nā momona a me nā unsaturated fatty acid e hoʻomaopopo pono ʻia. Hoʻopilikia ka momona momona i ke olakino, ke kumu o ka momona a hāpai i ka cholesterol maikaʻi ʻole. ʻO kēia ke alakaʻi i nā maʻi o ka ʻōnaehana cardiovascular a me atherosclerosis. ʻO nā momona momona ʻole, pono ia no ke olakino i ke kaulike. Hoʻohaʻahaʻa lākou i ke kiʻekiʻe o ka "maikaʻi" kolesterol, normalize i ka pūnaehana metabolism, a hoʻoliʻiliʻi i ka makaʻu o atherosclerosis.

ʻO nā momona momona ka momona o ka mea kanu. Pono e hoʻemi ʻia kā lākou ʻai ʻana. Hoʻoweliweli pū nā momona trans i kou olakino a pono e hōʻalo loa ʻia.

Nānā haʻuki no ectomorph

He paʻakikī pinepine i ka loaʻa ʻana o ka protein i kēlā me kēia lā, nā momona a me nā paʻakai me nā meaʻai maoli. A laila kōkua i nā meaʻai haʻuki no ka ectomorph e hoʻopakele. E nānā i nā huahana nui.

Pūmua

ʻO ke protein maikaʻi ke kumu o nā papaʻai. ʻOi aku ka maʻalahi o ka protein i ka loaʻa ʻana o ka protein i kēlā me kēia lā. He mea nui ia e lawe iā ia ma hope o ka hoʻomaʻamaʻa ʻana, ma waena o nā meaʻai a ma mua o ka hiamoe ʻana (ke kamaʻilio nei mākou no ka casein). I loko o ka manawa o ka loaʻa o ka mākala, ʻaʻohe kumu o ka hoʻolilo kālā ʻana ma kahi kaʻawale a hydrolyzate paha, ua lawa ka protein whey. Koho i nā huahana o kēlā me kēia mana Komohana, nona ke kulekele kumu kūʻai i kūpono iā ʻoe.

Ka mea loaʻa

ʻO nā mea loaʻa, ʻo ia nō hoʻi nā mixtures protein-carbohydrate, ka huahana kontroversial o ka meaʻai haʻuki. Manaʻo kekahi iā lākou he huahana lapuwale, a ʻike ʻole kekahi i kā lākou holomua me ka ʻole o ia. ʻO ka ʻoiaʻiʻo, e like me ka maʻamau, ma kauwahi o ka waena.

ʻO ka hapa nui o nā mea loaʻa ke kaupaona ma ka mākeke i hana ʻia i ʻelua mau mea nui: ʻo ka protein protein a me nā huaʻaleʻale maʻalahi (kō, maltodextrin, dextrose, a pēlā aku.). ʻAʻole kūleʻa ke kūʻai ʻana i kēia. Hiki ke hana ʻia ka huikau like ma ka home me ka hoʻohana ʻole ʻana i ke kālā.

Akā aia kekahi mau mea loaʻa ʻē aʻe, e hoʻopili ana i nā haʻihaʻi paʻakikī, a me nā mea ʻemi a makehewa e like me ke kō i hoʻololi ʻia me ka amylopectin pipiʻi. ʻO Amylopectin kahi pākīpī wikiwiki e kumu ʻole i kahi spike insulin, ʻaʻole ia e alakaʻi i ka hōʻiliʻili momona, ka ikaika wikiwiki wale nō. ʻO ia huahana ka mea kūpono no nā ectomorphs e hoʻohana ai ma mua a ma hope paha o ka hoʻomaʻamaʻa. Eia kekahi, maikaʻi loa ka amylopectin i ka wā hoʻoikaika - hoʻoikaika mau ia a hoʻonui i ka pauma ʻana.

BCAAs a me nā amino acid

ʻO kēlā me kēia ʻaleʻale e lawe ana iā BCAA (leucine, isoleucine, valine) e pōmaikaʻi wale nō ia. ʻO kēia nā ʻakika amino ʻekolu me ke kiʻina kiʻekiʻe loa i nā hunaola mākala. Eia kahi papa inoa pōkole o kā lākou waiwai pono:

1. hoʻonui i ka synthes protein;
2. hoʻemi i nā hana catabolic i ke kino;
3. hoʻomaikaʻi i ka haki ʻana o nāʻiʻo adipose;
4. hoʻonui o ka hoʻihoʻi ʻana ma hope o ka hoʻomaʻamaʻa ʻana;
5. hoʻonāukiuki i ka hana ʻana o ka insulin.

ʻO ka manawa kūpono loa e lawe i nā BCAA a i ʻole nā ​​amino acid paʻakikī ma hope koke o ka ala ʻana, ma mua, i ka wā, ma hope o ka hoʻomaʻamaʻa ʻana a ma mua o ka hiamoe. Eia nō naʻe, pono ka mahele lāʻau o nā amino acid i kēlā me kēia lā, ʻaʻole i emi ma mua o 30 gram. Mai nā ana i ʻōlelo ʻia ma ka ʻūpā e ka mea hana o 5-10 mau, ʻaʻole loa e manaʻo ka ectomorph. He mea pono e hoʻohana pū me BCAA me kekahi amino acid - glutamine. Pono ka glutamine i ke kino e mālama i ka pale.

Nā papa hana hoʻoikaika mua

ʻO kēia meaʻai haʻuki no ka loaʻa ʻana o ka nui o nā mākala no nā ectomorphs e pono nui loa. Mahalo i ka lawe ʻana o kēia pākuʻi, hoʻomaikaʻi ka noʻonoʻo i ka hoʻomaʻamaʻa, hoʻonui ka hāʻawi o ke koko i nā mākala hana, a hoʻopau ʻia ka ikaika hou aku.

Nui nā papa hana hoʻomaʻamaʻa mua i loaʻa i nā stimulants like ʻole (DMAA, DMHA, ephedrine, a pēlā aku.). No nā ectomorphs, makemake ʻole ʻia kā lākou lawe ʻana, no ka mea, "hoʻoikaika" lākou iā ʻoe e hana i ka hale hoʻoikaika kino a hiki i kou hou ʻana a hoʻolilo i nā calorie he nui loa. E paʻakikī kēia i ka loaʻa ʻana o ka nui o nā mākala. Eia hou, pono e hoʻopau ʻia lākou ma kahi ʻōpū hakahaka e loaʻa ai ka hopena piha. Hoʻomaha lōʻihi loa ma waena o nā meaʻai (ma kahi o 4 mau hola). ʻAʻole makemake ʻia kēia no ka ectomorph. No laila, ʻoi aku ka maikaʻi e koho i nā mea paʻakikī me kahi liʻiliʻi o nā stimulants (ʻoi aku ka nui o ka 100 mg o ka caffeine) a me nā mea hana no ka pauma ʻana e like me ka arginine, agmatine a i ʻole yohimbine.

ʻO ka wikamina a me ka paʻakikī mineral

ʻO ka hoʻoikaika kino ʻana i ka hale hoʻoikaika kino e alakaʻi i kahi ʻōpala nui o nā wikamina a me nā minelala. ʻO kēia ke alakaʻi nei i kahi nāwaliwali o ka ʻōnaehana pale o ke kino. No kēia kumu, ʻeha pinepine kēlā me kēia haʻuki i nā anu. Ma ke ʻano he ana pale, paipai ʻia ʻoe e ʻai i ka wikamina a me ka mineral i loko o ka makahiki āpau, no laila e ʻike ʻoe i kou olakino

Leialoha

ʻIʻike nui ʻia ʻo Creatine me kekahi o nā mea hoʻopihapiha kūpono a puni. Paipai ia i ka hōʻuluʻulu ʻana o nā mole o ATP i nā mākala, ka mea e ʻae ai iā ʻoe e hana hou i nā reps a hana me ka nui o ke kaupaona. ʻO ka form maʻamau ka Creatine monohate, i hiki ke kūʻai ʻia ma kēlā me kēia hale kūʻai haʻuki haʻuki i ke kumu kūʻai kumukūʻai. Hōʻike nā noiʻi he nui i ka hoʻokumu ʻana i ka ulu a me ka ikaika i nā mākala. Kūkākūkā ka poʻe he nui i ka hana ʻana i ka pae hoʻouka ke hoʻomaka nei ka lawe ʻana i nā mea hana, akā hōʻole ʻia ka noiʻi hou i kēia kaʻao. Ua lawa ia e ʻai ma kahi o 5 mau gram i kēlā me kēia lā, a ʻoi aku ka maikaʻi o ka haki ʻana i kēia nui i nā ʻōpana liʻiliʻi.

Nā ʻōlelo paipai no ka papaʻai a me ka hoʻolālā papa kuhikuhi

1. E kia i ka nui o nā calorie. Maikaʻi inā loaʻa kekahi manawa i ke kaulike ʻole i nā meaʻai, akā ʻo ka nui o nā calorie e like me ka mea like.
2. E mālama i kāu ʻai wikiwiki me ka liʻiliʻi. No nā ectomorphs, ʻae ʻia ka lawe mau ʻana o kā lākou punahele punahele "ʻai" i nā mea liʻiliʻi. Eia naʻe, ʻoi aku ka maikaʻi o ka huli ʻana i kahi koho olakino maikaʻi i kēia. Hiki ke hana ʻia nā Burgers, nā pizza, a me nā pā i ka home me ka hoʻohana ʻana i nā mea olakino.
3. Inu nui i ka wai. Pono kēia no ka hydration maʻamau a me ka mālama ʻana i ke kaulike wai-paʻakai. Pono e hoʻopau ke kanaka ma ka liʻiliʻi he 1 lita o ka wai ma 30 kg o kona kaumaha ponoʻī.
4. Mai ʻai nui. Pono ʻoe e pōloli iki i kēlā me kēia 2-3 mau hola, a laila hiki iā ʻoe ke ʻai maʻalahi i ka nui o ka meaʻai e pono ai. Inā ʻoe e hoʻonani iā ​​ʻoe iho i kēlā me kēia manawa, a laila ʻaʻole kūpono nā ʻai 6-8 i loko ou.
5. Hana i nā lā hoʻokē ʻai. E hoʻomaikaʻi kēia i ka hana o ka gastrointestinal tract āpau. E hoʻāʻo e hoʻokē ʻai i kēlā me kēia pule ʻelua, e ʻai wale ana i ka wai a i ʻole kefir, a ʻike ʻoe i ka hopena.

Polokalamu kūpono no ka loaʻa ʻana o ka nui o nā mākala

Ma muli o ka mea i luna aʻe, pono e nānā i kahi papahana meaʻai ectomorph no ka loaʻa ʻana o ka nui muscle no ka lā i kekahi mea e like me kēia:

ʻAʻole pono ia e hāhai pono i kēia papa ʻaina ectomorph; hiki iā ʻoe ke hoʻohui, hemo a pani i kahi mea. ʻO ka mea nui ka ʻai ʻana i ka meaʻai olakino, pili mau i ka ʻike calorie o kēlā me kēia lā, hoʻomaʻamaʻa ikaika i ka hale hoʻoikaika kino a hoʻomanaʻo e hoʻi hou.

E nānā i ka wikiō: How to get USA real Non Virtual phone number for verifications (Pepeluali 2025).