Uhlobo lweMesomorph Body: Into eyiyo, ukutya, kunye nokunye

Umxholo

• Zithini iintlobo zomzimba?
• Uhlobo lomzimba kaMesomorph
• Ezinye iintlobo zomzimba
• I-Ectomorph
• Endomorph
• Ukudibanisa iintlobo zomzimba
• Ukutya okuvelisa ezona ziphumo zibalaseleyo zemesomorphs
• Isini sidlala njani kwiindidi zomzimba?
• Ulwakhiwo lomzimba ngohlobo lomzimba we-mesomorph
• Ukuqeqeshwa kobunnzima
• ICardio
• Ukuthatha

Ushwankathelo

Imizimba iza ngeendlela ezahlukeneyo kunye nobukhulu obahlukeneyo. Ukuba unepesenti ephezulu yemisipha kunamafutha omzimba, unokuba nento eyaziwa ngokuba luhlobo lomzimba we-mesomorph.

Abantu abanemizimba ye-mesomorphic abanakuba nengxaki enkulu yokufumana okanye ukunciphisa umzimba. Banokukhulisa kunye nokugcina ubunzima bemisipha ngokulula.

Kutheni le nto uhlobo lomzimba lubalulekile? Yinkalo yomzimba wakho owahlukileyo. Ukwazi uhlobo lomzimba wakho kunokukunceda uhlangane nokutya kunye neenjongo zomzimba wakho.

Zithini iintlobo zomzimba?

Umphandi kunye nesayikholojisti uWilliam Sheldon wazisa iintlobo zomzimba, ezibizwa ngokuba zii-somatotypes, kwii-1940s. Nangona uSheldon wayechaze ukuba uhlobo lomzimba luchaphazele ubuntu kunye nenqanaba lentlalontle, eli nqaku ligxile kuphela kwiimpawu ezibonakalayo zomzimba. Uhlobo lwakho luxhomekeke kwisakhelo samathambo kunye nokwakheka komzimba.

Uhlobo lomzimba kaMesomorph

Ngokuka-Sheldon, abantu abanomzimba womzimba we-mesomorph bahlala benesakhelo esiphakathi. Banokuphuhlisa izihlunu ngokulula kwaye babe nezihlunu ezingaphezulu kunamafutha kwimizimba yabo.

I-Mesomorphs yomelele kwaye yomelele, hayi ukutyeba kakhulu okanye ukutyeba. Imizimba yabo inokuchazwa njengexande ngokuma ngokuma nkqo.

Ezinye izinto zibandakanya:

• Intloko emile okwesikwere
• isifuba semisipha kunye namagxa
• Intliziyo enkulu
• iingalo zemisipha kunye nemilenze
• kwanokwabiwa kobunzima

I-Mesomorphs isenokungabi nangxaki yokutya into abafuna ukuyitya, njengoko benokuphulukana nobunzima ngokulula. Kwiphepha leflip, banokufumana ubunzima ngokulula. Abo bazama ukuhlala be-trim banokucinga ukuba olu phawu lubi.

Ezinye iintlobo zomzimba

Uhlobo lomzimba we-mesomorph luwela phakathi kwezinye izinto ezimbini eziphambili, njengoko kuchaziwe nguSldon.

I-Ectomorph

I-ectomorph ibonakaliswa bubungakanani besakhelo esincinci kunye namafutha omzimba amancinci. Abantu abanolu hlobo lomzimba banokuba lide kwaye bancike kubunzima bemisipha. Banokuba nobunzima bokufumana ubunzima kunye nezihlunu nokuba batya ntoni okanye benza ntoni ejimini.

Endomorph

Ebonakaliswa ngamanqatha omzimba aphezulu kunye nemisipha engaphantsi, ii-endomorphs zinokubonakala zijikeleze kwaye zithambile. Banokubeka iiponti ngokulula.

Oku akuthethi ukuba abantu abanolu hlobo lomzimba batyebile. Endaweni yoko, banokufumana ubunzima kunabo banezinye iintlobo zomzimba.

Ukudibanisa iintlobo zomzimba

Abantu banokuba nohlobo olungaphezulu kolunye lomzimba. Umzekelo, ii-ecto-endomorphs zimile okwepere. Banemizimba ephezulu ethe kratya kunye nokugcinwa okunamafutha ngakumbi kwisiqingatha esisezantsi.

I-Endo-ectomorphs, kwelinye icala, imile njenge-apile, kunye nokugcinwa okunamafutha ngaphezulu kumzimba ongaphezulu onezinqe ezinqeni, amathanga kunye nemilenze.

Ukutya okuvelisa ezona ziphumo zibalaseleyo zemesomorphs

Ngenxa yokuba iintlobo zomzimba zinento yokwenza nobungakanani besakhelo samathambo kunye nokuthambekela kwakho kwendalo ekubeni yimisipha ngakumbi okanye ukugcina amanqatha amaninzi, awunakho ukutshintsha uhlobo lomzimba wakho ngokutya ukutya okuthile.

Nangona kunjalo, ungalungisa indlela otya ngayo ukuze wenze olona hlobo lomzimba wakho kunye nokuxhasa ubunzima obusempilweni.

Kwakhona, i-mesomorphs inokufumana kwaye yehle ubunzima ngokulula. Kuba banobunzima obuphezulu bemisipha, banokufuna iikhalori ezingaphezulu kwezinye iintlobo zomzimba, kodwa lulungelelwaniso olubuthathaka.

I-Mesomorphs inokwenza ngcono kwizidlo ezineprotheyini ephezulu engagxininisi kangako kwii-carbohydrate. Cinga ukwahlula ipleyiti yakho kwisithathu kwaye ugxile kula maqela okutya alandelayo:

1. Iiproteni (kwisinye kwisithathu sepleyiti) izibaseli zemisipha kwaye zinokunceda ekulungiseni izihlunu. Ukukhetha okuhle kubandakanya amaqanda, inyama emhlophe, intlanzi, iimbotyi, iilentile, kunye neeprotein eziphezulu zobisi, njengeyogathi yamaGrike.
2. Iziqhamo nemifuno (kwisinye kwisithathu sepleyiti) ziyinxalenye yokutya okusempilweni kuzo zonke iintlobo zomzimba. Khetha iziqhamo kunye nemifuno kunye nezikhumba endaweni yeentlobo ezigqityiweyo eziqulathe iswekile okanye ityuwa. Imveliso yonke iqulethe ifayibha, ii-antioxidants, kunye nee-phytochemicals ezinceda ukuxhasa amajoni omzimba asempilweni kunye nokulungiswa kwezihlunu.
3. Ukutya konke kunye namafutha (kwisinye kwisithathu sepleyiti), njengequinoa, irayisi emdaka, kunye ne-oatmeal, zinceda ukugcwalisa isisu kunye nokutya okugqityiweyo. Amafutha abaluleke ngokufanayo, kodwa ukhetha ezizezona zibalulekileyo. Ukukhetha okuhle kubandakanya ikhokhonathi okanye iioyile zomnquma, iavokhado, kunye namandongomane nembewu.

Ukufumanisa iimfuno zakho zekhalori, yenza idinga kunye nesondlo okanye uzame ukusebenzisa i-calculator eneenkcukacha kwi-intanethi ethathela ingqalelo iipesenti zomzimba kunye ne-somatotype.

Khumbula: Isihlunu esingakumbi sithetha iikhalori ezingakumbi ezifunekayo ukuze zibaswe. Kwaye ukuba usebenza rhoqo, kuya kufuneka ukuba utye ixesha lakho ngendlela eyandisa amandla akho kunye nokuchacha. Ukutya amashwamshwam amancinci ngaphambi nasemva komsebenzi kunokunceda.

Isini sidlala njani kwiindidi zomzimba?

Abasetyhini bahlala benamanqatha amaninzi emzimbeni kunamadoda, kodwa uhlobo lomzimba kunye nobukhulu bomzimba zizinto ezimbini ezahlukeneyo. Bobabini abesilisa nabasetyhini banokuba ne-mesomorph somatotype. Izinto zesini azicacanga ncam.

Kwisifundo esinye, abaphandi bafumanise ukuba abantwana bathanda ukufana noomama babo, nangona kufuneka uphando olongezelelekileyo.

Ekugqibeleni, uhlobo lomzimba wakho luchongwe ngu. Imfuza idlala indima enkulu, kodwa isini kunye nobuhlanga bunokuba nefuthe kuhlobo lomzimba wakho.

Ulwakhiwo lomzimba ngohlobo lomzimba we-mesomorph

Akukho kunqunyulwa kunye nokuncamathisela ukuzilolonga kuhlobo lomzimba ngamnye. Nangona kunjalo, abantu abanomzimba we-mesomorphic banokubonakala banemisipha ngakumbi kunaleyo inezinye iintlobo zomzimba.

Ukuqeqeshwa kobunnzima

Akukho kunqunyulwa kunye nokuncamathisela ukuzilolonga kuhlobo lomzimba ngamnye. Nangona kunjalo, ii-mesomorphs zinomphetho wendalo kunye nobunzima bemisipha. Banokwenza kakuhle ngoqeqesho lobunzima bokwakha umsipha, ukuya kuthi ga kwiintsuku ezintlanu ngeveki.

Khetha imithambo emithathu okanye emine yokuziqeqesha ngokwakho okanye ngoncedo lomqeqeshi kwindawo yakho yokuzivocavoca. Yenza iiseti ezintathu zomsebenzi ngamnye usebenzisa ubunzima obulinganisiweyo ukuya kubunzima obunokuphindaphinda okungama-8 neli-12 kwiseti nganye. Phumla imizuzwana engama-30 ukuya kwengama-90 phakathi kweseti nganye.

Awujonganga kubuninzi? Ungayigcina imisipha ngokwenza ukuphindaphinda kwemithambo kunye nobunzima obulula.

ICardio

Ukuzivocavoca komzimba kunokunceda i-mesomorphs efuna ukuxhomekeka. Cinga ukongeza phakathi kwe-30 ukuya kwi-45 yemizuzu ye-cardio, kathathu ukuya kwabahlanu kumaxesha akho eveki.

Kunye nokuzilolonga okuzinzileyo, njengokubaleka, ukuqubha, okanye ukuhamba ngebhayisikile, zama uqeqesho lwexesha eliphakamileyo (HIIT) kwelona gunya likhulu lokuqhumisa. I-HIIT ibandakanya ukugqabhuka koqeqesho olunzulu olulandelwa ngamathuba alula, ukuphindaphinda kwiseshoni yokuzilolonga.

I-Mesomorphs esele inamafutha omzimba amancinci inokunciphisa iiseshoni ze-cardio ukuya kuthi ga mbini ngeveki, kuxhomekeke kwiinjongo zabo.

Ukuthatha

Ukwazi i-somatotype yakho kunokukunceda wenze uninzi lomzimba wakho owahlukileyo. Abantu abanemizimba ye-mesomorphic banokufuna iikhalori ezingaphezulu kunye neeproteni ukuze bazigcine ziqhuba ngokufanelekileyo. Kwaye imithambo ethile inokunceda ii-mesomorphs nokuba zininzi okanye zixhomekeke.

Yenza idinga nogqirha wakho okanye ugqirha womzimba ukwenza ukutya kunye nesicwangciso sokuzilolonga esisebenza ngcono kuwe, emzimbeni wakho, nakwiinjongo zakho.