Mtundu wa Thupi la Mesomorph: Zomwe Zili, Zakudya, ndi Zambiri

Zamkati

• Kodi mitundu ya thupi ndi chiyani?
• Mtundu wa thupi la Mesomorph
• Mitundu ina ya thupi
• Ectomorph
• Mapeto
• Mitundu yamagulu osakanikirana
• Zakudya zomwe zimapereka zotsatira zabwino kwambiri za mesomorphs
• Kodi jenda imasewera bwanji m'mitundu yamthupi?
• Olimbitsa thupi ndi mtundu wa mesomorph thupi
• Kuphunzitsa kunenepa
• Cardio
• Kutenga

Chidule

Matupi amabwera mosiyanasiyana mosiyanasiyana. Ngati muli ndi minofu yambiri kuposa mafuta amthupi, mutha kukhala ndi zomwe zimadziwika kuti mesomorph body type.

Anthu omwe ali ndi matupi a mesomorphic sangakhale ndi vuto lalikulu kupeza kapena kuonda. Amatha kukulitsa ndikusunga minofu mosavuta.

Nchifukwa chiyani mtundu wa thupi uli wofunika? Ndi mbali ya thupi lanu lapadera. Kudziwa mtundu wa thupi lanu kumatha kukuthandizani kukwaniritsa zomwe mumadya komanso kukhala athanzi.

Kodi mitundu ya thupi ndi chiyani?

Wofufuza komanso wama psychology a William Sheldon adayambitsa mitundu yamthupi, yotchedwa somatotypes, m'ma 1940. Ngakhale Sheldon adanenanso kuti mtundu wa thupi umakhudza umunthu komanso momwe anthu amakhalira, nkhaniyi ikungoyang'ana kungotengera mawonekedwe amthupi. Mtundu wanu umatsimikiziridwa ndi mafupa anu onse ndi kapangidwe ka thupi lanu.

Mtundu wa thupi la Mesomorph

Malinga ndi Sheldon, anthu omwe ali ndi thupi la mesomorph amakonda kukhala ndi chimango chapakatikati. Amatha kukhala ndi minofu mosavuta ndikukhala ndi minofu yambiri kuposa mafuta mthupi lawo.

Mesomorphs amakhala olimba komanso olimba, osati onenepa kwambiri kapena onenepa kwambiri. Matupi awo amatha kufotokozedwa ngati amakona anayi ndi mawonekedwe owongoka.

Makhalidwe ena ndi awa:

• mutu woboola pakati
• minofu pachifuwa ndi mapewa
• mtima waukulu
• mikono ndi miyendo yolimba
• ngakhale kugawa zolemera

Mesomorphs sangakhale ndi vuto kudya zomwe akufuna kudya, chifukwa amatha kuonda mosavuta. Kumbali ina, amatha kulemera mosavuta. Anthu omwe akuyesera kuti azikhala ochepa angaganize kuti izi ndizovuta.

Mitundu ina ya thupi

Mtundu wa mesomorph umagwera pakati pamitundu iwiri ikuluikulu, monga a Sheldon anafotokozera.

Ectomorph

Ectomorph imadziwika ndi kakulidwe kakang'ono ndi mafuta ochepa amthupi. Anthu omwe ali ndi mtundu wamtunduwu atha kukhala ataliatali komanso otsamira pang'ono. Amatha kukhala ndi zovuta zonenepa komanso zolimba ngakhale atadya kapena kuchita masewera olimbitsa thupi.

Mapeto

Wodziwika ndi mafuta akuthupi komanso minofu yocheperako, ma endomorphs amatha kuwoneka ozungulira komanso ofewa. Akhozanso kuyika mapaundi mosavuta.

Izi sizikutanthauza kuti anthu omwe ali ndi thupi ili ndi onenepa kwambiri. M'malo mwake, amatha kulemera kuposa omwe ali ndi mitundu ina ya thupi.

Mitundu yamagulu osakanikirana

Anthu atha kukhala ndi mitundu yopitilira imodzi yamthupi. Mwachitsanzo, ecto-endomorphs ndi yofanana ndi peyala. Ali ndi matupi owonda kwambiri komanso mafuta ambiri amasungidwa kumapeto.

Endo-ectomorphs, mbali inayi, ndi yopangidwa ndi apulo, yokhala ndi mafuta ochulukirapo kumtunda okhala ndi chiuno, ntchafu, ndi miyendo yopyapyala.

Zakudya zomwe zimapereka zotsatira zabwino kwambiri za mesomorphs

Chifukwa mitundu yamthupi imakhudzana ndi kukula kwa mafupa anu komanso mawonekedwe anu achilengedwe kuti mukhale olimba kapena kusunga mafuta ochulukirapo, simungasinthe mtundu wa thupi lanu mwa kudya zakudya zinazake.

Mutha, komabe, muchepetse zizolowezi zomwe mumadya kuti mugwiritse ntchito bwino thupi lanu ndikuthandizira kulemera kwake.

Apanso, mesomorphs imatha kunenepa ndikuchepetsa mosavuta. Popeza ali ndi minofu yolimba kwambiri, atha kufuna ma calories ambiri kuposa mitundu ina ya thupi, koma ndiyabwino.

Mesomorphs atha kukhala bwino pama protein okhala ndi ma protein ambiri osagogomezera kwambiri chakudya. Ganizirani kugawa mbale yanu mu magawo atatu ndikuyang'ana magulu azakudya awa:

1. Mapuloteni (pa gawo limodzi mwa magawo atatu a mbaleyo) mafuta amathandiza ndipo amatha kuthandiza kukonzanso minofu. Zosankha zabwino zimaphatikizapo mazira, nyama zoyera, nsomba, nyemba, mphodza, ndi mkaka wokhala ndi mapuloteni ambiri, monga yogurt wachi Greek.
2. Zipatso ndi ndiwo zamasamba (pa gawo limodzi mwa magawo atatu a mbale) ndi gawo la zakudya zabwino za mitundu yonse ya thupi. Sankhani zipatso zonse ndi ndiwo zamasamba zokhala ndi zikopa m'malo mwa mitundu yopangidwa yomwe imakhala ndi shuga kapena mchere wowonjezera. Zotulutsa zonse zimakhala ndi ma fiber, antioxidants, ndi phytochemicals omwe amathandizira kuthandizira chitetezo chamthupi komanso kukonza minofu.
3. Mbewu zonse ndi mafuta (pa gawo limodzi mwa magawo atatu a mbale), monga quinoa, mpunga wabulauni, ndi phala, zimathandiza kudzaza m'mimba ndikudya chakudya. Mafuta ndi ofunika kwambiri, koma ndikusankha zoyenera zomwe zili zofunika. Zosankha zabwino zimaphatikizapo mafuta a coconut kapena maolivi, avocado, mtedza ndi mbewu.

Kuti mudziwe zosowa zanu za caloric, kambiranani ndi katswiri wa zakudya kapena yesetsani kugwiritsa ntchito makina owerengera pa intaneti omwe amaganizira kuchuluka kwa mafuta amthupi ndi mtundu winawake.

Kumbukirani: Minofu yambiri imatanthauza ma calories owonjezera kuti athandize minofu imeneyo. Ndipo ngati mukuchita masewera olimbitsa thupi pafupipafupi, muyenera kudya nthawi yoti muzitha kulimbitsa thupi ndikuchira. Kudya zokhwasula-khwasula musanachite kapena mutamaliza ntchito kungathandize.

Kodi jenda imasewera bwanji m'mitundu yamthupi?

Amayi amakonda kukhala ndi mafuta ochulukirapo kuposa amuna, koma mtundu wa thupi ndi kukula kwa thupi ndi zinthu ziwiri zosiyana. Amuna ndi akazi amatha kukhala ndi mesomorph somatotype. Momwe zimakhalira jenda sizodziwika bwino.

Pakafukufuku wina, ofufuza adapeza kuti ana amakhala ofanana ndi amayi awo, ngakhale pakufunika kafukufuku wina.

Pamapeto pake, mtundu wa thupi lanu umatsimikiziridwa ndi. Chibadwa chimakhala ndi gawo lalikulu, koma jenda komanso mtundu ungakhudzenso mtundu wa thupi lanu.

Olimbitsa thupi ndi mtundu wa mesomorph thupi

Palibe kulimbitsa thupi ndi kuduladula kwa mtundu uliwonse wa thupi. Komabe, anthu omwe ali ndi thupi la mesomorphic amatha kuwoneka olimba kwambiri kuposa omwe ali ndi mitundu ina yamthupi.

Kuphunzitsa kunenepa

Palibe kulimbitsa thupi ndi kuduladula kwa mtundu uliwonse wa thupi. Komabe, mesomorphs amakhala ndi m'mphepete mwachilengedwe wokhala ndi minofu yolimba. Atha kuchita bwino ndi masewera olimbitsa thupi kuti apange minofu, mpaka masiku asanu pasabata.

Sankhani nokha kapena zolimbitsa thupi zitatu kapena zinayi kapena mothandizidwa ndi mphunzitsi kumalo anu olimbitsa thupi. Chitani seti zitatu za masewera olimbitsa thupi pogwiritsa ntchito zolemera zolemera mpaka zolemetsa ndi kubwereza 8 ndi 12 pagawo lililonse. Pumulani masekondi 30 mpaka 90 pakati pa seti iliyonse.

Osayang'ana kuchuluka? Mutha kukhala ndi minofu mwakuchita kubwereza zina zolimbitsa thupi ndi zolemera zopepuka.

Cardio

Kuchita masewera olimbitsa thupi kungathandize ma mesomorphs omwe akufuna kutsamira. Ganizirani kuwonjezera pakati pa 30 mpaka 45 mphindi za cardio, katatu kapena kasanu mukamachita sabata iliyonse.

Pamodzi ndi zolimbitsa thupi zolimbitsa, monga kuthamanga, kusambira, kapena kupalasa njinga, yesani maphunziro a nthawi yayitali kwambiri (HIIT) yamphamvu yophulitsa mafuta kwambiri. HIIT imaphatikizapo kuphulika kwamaphunziro olimba omwe amatsatiridwa ndikanthawi kopepuka, kubwereza gawo lonse lochita masewera olimbitsa thupi.

Mesomorphs omwe ali ndi mafuta ochepa mthupi angachepetse magawo awo a mtima kukhala ochepa kapena awiri pa sabata, kutengera zolinga zawo.

Kutenga

Kudziwa mtundu wanu wamtunduwu kungakuthandizeni kugwiritsa ntchito bwino thupi lanu. Anthu omwe ali ndi matupi a mesomorphic angafunike ma calories owonjezera ndi mapuloteni kuti azitha kugwira bwino ntchito. Ndipo zolimbitsa thupi zina zitha kuthandiza ma mesomorphs kukhala ochulukirapo kapena kutsamira.

Pangani msonkhano ndi dokotala wanu kapena katswiri wazolimbitsa thupi kuti mupange dongosolo lazakudya ndi zolimbitsa thupi zomwe zingakuthandizeni kwambiri, thupi lanu, ndi zolinga zanu.