Uhlobo Lomzimba We-Mesomorph: Kuyini, Ukudla, Nokuningi

-Delile

• Yiziphi izinhlobo zomzimba?
• Uhlobo lomzimba we-Mesomorph
• Ezinye izinhlobo zomzimba
• I-Ectomorph
• I-Endomorph
• Izinhlobo zomzimba wokuhlanganiswa
• Ukudla okuletha imiphumela emihle kakhulu yama-mesomorphs
• Ubulili budlala kanjani ezinhlotsheni zomzimba?
• Ukwakha umzimba ngohlobo lomzimba we-mesomorph
• Ukuqeqeshwa kwesisindo
• UCardio
• Ukuthatha

Ukubuka konke

Imizimba iza ngezindlela ezahlukene nangobukhulu obungafani. Uma unamaphesenti aphezulu emisipha kunamafutha omzimba, ungahle ube nokuyinto eyaziwa ngokuthi uhlobo lomzimba we-mesomorph.

Abantu abanemizimba ye-mesomorphic kungenzeka bangabi nenkinga enkulu yokuthola noma yokwehlisa isisindo. Bangakhuphula futhi bagcine imisipha kalula.

Kungani uhlobo lomzimba lubalulekile? Kuyisici somzimba wakho oyingqayizivele. Ukwazi uhlobo lomzimba wakho kungakusiza uhlangabezane nezinjongo zakho zokudla nezempilo.

Yiziphi izinhlobo zomzimba?

Umcwaningi nesazi sokusebenza kwengqondo uWilliam Sheldon wethule izinhlobo zomzimba, ezibizwa ngokuthi ama-somatotypes, ngawo-1940. Yize uSheldon ecabanga ukuthi uhlobo lomzimba luthonya ubuntu nesimo senhlalo, le ndatshana igxile kuzimpawu zomzimba zezinhlobo zomzimba. Uhlobo lwakho lunqunywa ngohlaka lwakho lwamathambo nokwakheka komzimba.

Uhlobo lomzimba we-Mesomorph

Ngokusho kukaSheldon, abantu abanomzimba womzimba we-mesomorph bavame ukuba nohlaka oluphakathi. Bangakhula imisipha kalula futhi babe nemisipha eningi kunamanoni emizimbeni yabo.

Ama-Mesomorphs ngokuvamile aqinile futhi aqinile, hhayi ukukhuluphala ngokweqile noma ukukhuluphala. Imizimba yabo ingachazwa njengesoxande ngokuma okuqondile.

Ezinye izici zifaka:

• ikhanda elimise okwele skwele
• isifuba semisipha namahlombe
• inhliziyo enkulu
• izingalo nemilenze yemisipha
• ngisho nokusatshalaliswa kwesisindo

Ama-Mesomorphs kungenzeka angabi nankinga yokudla lokho afuna ukukudla, ngoba angalahlekelwa isisindo kalula. Ngasohlangothini lwe-flip, bangakhuluphala kalula nje. Labo abazama ukuhlala be-trim bangabheka lesi sici njengobubi.

Ezinye izinhlobo zomzimba

Uhlobo lomzimba we-mesomorph luwela phakathi kwezinye izinhlobo ezimbili eziyinhloko, njengoba kuchazwe nguSheldon.

I-Ectomorph

I-ectomorph ibonakala ngosayizi omncane wozimele namafutha omzimba amancane. Abantu abanalolu hlobo lomzimba bangaba bade futhi bancike ngemisipha emincane. Bangaba nobunzima bokuthola isisindo nemisipha noma ngabe badlani noma benzani ejimini.

I-Endomorph

Efaniswa namafutha omzimba aphezulu nemisipha emincane, ama-endomorphs angavela eyindilinga futhi ethambile. Bangase futhi bafake amakhilogremu kalula.

Lokhu akusho ukuthi abantu abanalolu hlobo lomzimba bakhuluphele ngokweqile. Esikhundleni salokho, maningi amathuba okuthi athole isisindo kunalezo ezinolunye uhlobo lomzimba.

Izinhlobo zomzimba wokuhlanganiswa

Abantu bangaba nohlobo lomzimba olungaphezu kolulodwa. Isibonelo, ama-ecto-endomorphs amile okwepheya. Banemizimba engenhla ececekile nokugcina okuningi kwamafutha engxenyeni engezansi.

Ama-Endo-ectomorphs, ngakolunye uhlangothi, amile okwe-apula, anokugcinwa okunamafutha amaningi emzimbeni ongenhla okhalweni, emathangeni nasemilenzeni.

Ukudla okuletha imiphumela emihle kakhulu yama-mesomorphs

Ngoba izinhlobo zomzimba zihlobene nosayizi wohlaka lwakho lwamathambo nokuthambekela kwakho kwemvelo ukuze ube nemisipha noma ugcine amafutha amaningi, awukwazi ukushintsha uhlobo lomzimba wakho ngokudla uhlobo oluthile lokudla.

Kodwa-ke, ungaguqula imikhuba yakho yokudla ukuze usebenzise kakhulu uhlobo lomzimba wakho futhi usekele isisindo esinempilo.

Futhi, ama-mesomorphs angathola futhi anciphise isisindo kalula. Njengoba benesisindo esiphakeme semisipha, bangadinga ama-calories amaningi kunezinye izinhlobo zomzimba, kodwa ibhalansi entekenteke.

Ama-Mesomorphs angenza kangcono ekudleni okuphezulu kwamaprotheni ngokugcizelela okuncane kuma-carbohydrate. Cabanga ukuhlukanisa ipuleti lakho libe yizintathu bese ugxila kula maqembu okudla alandelayo:

1. Amaprotheni (kokuthathu kwepuleti) kubhebhethekisa imisipha futhi kungasiza ngokulungiswa kwemisipha. Ukukhetha okuhle kufaka amaqanda, inyama emhlophe, inhlanzi, ubhontshisi, udali, kanye nobisi olunamaprotheni aphezulu, njenge-yogurt yamaGrikhi.
2. Izithelo nemifino (kokuthathu kwepuleti) kuyingxenye yokudla okunempilo kwazo zonke izinhlobo zomzimba. Khetha izithelo nemifino ephelele ngezikhumba esikhundleni sezinhlobo ezicutshunguliwe eziqukethe ushukela noma usawoti ongeziwe. Umkhiqizo wonke uqukethe i-fiber, ama-antioxidants, nama-phytochemicals asiza ukuxhasa amasosha omzimba anempilo nokulungiswa kwemisipha.
3. Izinhlamvu namafutha aphelele (kwengxenye eyodwa kwezintathu zepuleti), njenge-quinoa, irayisi elinsundu, ne-oatmeal, kusiza ukugcwalisa isisu nokuqeda ukudla. Amafutha abaluleke ngendlela efanayo, kepha ukukhetha okuyikho okubalulekile. Ukukhetha okuhle kufaka phakathi ukhukhunathi noma uwoyela womnqumo, ukwatapheya, namantongomane nembewu.

Ukuze unqume izidingo zakho zekhalori, yenza i-aphoyintimenti nesazi sokudla okunempilo noma zama ukusebenzisa i-calculator eningiliziwe eku-inthanethi ecabangela amaphesenti amafutha omzimba kanye ne-somatotype.

Khumbula: Imisipha engaphezulu isho amakhalori amaningi adingekayo ukuphehla leyo misipha. Futhi uma usebenza njalo, uzodinga isikhathi sokudla kwakho ngendlela yokuthi wandise amandla akho nokululama. Ukudla ukudla okulula okuncane ngaphambi nangemva komsebenzi kungasiza.

Ubulili budlala kanjani ezinhlotsheni zomzimba?

Abesifazane bavame ukuba namafutha omzimba amaningi kunamadoda, kepha uhlobo lomzimba nosayizi womzimba yizinto ezimbili ezihlukile. Kokubili abesilisa nabesifazane bangaba ne-mesomorph somatotype. Ukuthi izici zobulili ku azicaci kahle kanjani.

Kokunye ukuhlola, abacwaningi bathola ukuthi izingane zivame ukuba nezimo ezifanayo nomama bazo, yize kudingeka olunye ucwaningo.

Ekugcineni, uhlobo lomzimba wakho lunqunywa yi-. Izakhi zofuzo zidlala indima enkulu, kepha ubulili nobuhlanga nakho kungaba nomthelela ohlotsheni lomzimba wakho.

Ukwakha umzimba ngohlobo lomzimba we-mesomorph

Akukho ukuzivocavoca okusikiwe nokunamathiselwe kohlobo ngalunye lomzimba. Kodwa-ke, abantu abanomzimba we-mesomorphic bangavela babe nemisipha engaphezulu kunaleyo enezinye izinhlobo zomzimba.

Ukuqeqeshwa kwesisindo

Akukho ukuzivocavoca okusikiwe nokunamathiselwe kohlobo ngalunye lomzimba. Kodwa-ke, ama-mesomorphs anomphetho wemvelo onesisindo semisipha. Bangenza kahle ngokuqeqeshwa kwesisindo ukwakha imisipha, kufika ezinsukwini ezinhlanu ngesonto.

Khetha izivivinyo zokuqeqesha isisindo ezintathu noma ezine uwedwa noma ngosizo lomqeqeshi ejimini yakho. Yenza amasethi amathathu wokuvivinya ngalunye usebenzisa izinsimbi ezilinganiselayo nezisindayo ngokuphindaphinda okungu-8 no-12 kusethi ngayinye. Phumula imizuzwana engama-30 kuye kwengu-90 phakathi kwesethi ngayinye.

Awubheki ukwenza inqwaba phezulu? Ungakwazi ukugcina imisipha ngokwenza ukuphindaphinda okuningi kokuzivocavoca ngezisindo ezilula.

UCardio

Ukuzivocavoca kwenhliziyo kungasiza ama-mesomorphs afuna ukuncika. Cabanga ukungeza phakathi kwemizuzu engama-30 kuye kwengama-45 ye-cardio, kathathu kuye kahlanu kuyo yonke inqubo yakho yamasonto onke.

Kanye nokuzivocavoca okungaguquki, njengokugijima, ukubhukuda, noma ukuhamba ngebhayisikili, zama ukuqeqeshwa kwesikhawu esiphakeme (HIIT) samandla aqhumisa kakhulu amafutha. I-HIIT ifaka phakathi ukuqhuma koqeqesho olunamandla olulandelwa yizikhathi ezilula, eziphindaphindwayo kuso sonke isikhathi sokuzivocavoca.

Ama-Mesomorphs asenamafutha omzimba amancane anganciphisa izikhathi zawo ze-cardio zibe zimbili noma ezimbili ngeviki, kuya ngezinhloso zawo.

Ukuthatha

Ukwazi i-somatotype yakho kungakusiza usebenzise kakhulu umzimba wakho oyingqayizivele. Abantu abanemizimba ye-mesomorphic bangadinga ama-calories amaningi namaprotheni ukuzigcina besebenza kahle. Futhi ukuzivocavoca okuthile kungasiza ama-mesomorphs ukuthi akhule ngobuningi noma ancike.

Yenza i-aphoyintimenti nodokotela wakho noma uchwepheshe wokuzivocavoca umzimba ukuze wakhe uhlelo lokudla nokuzivocavoca olukusebenzela kangcono wena, umzimba wakho nezinhloso zakho.