Koj puas xav paub yuav ua li cas kom tau txais cov leeg thiab tsis pov tseg qhov hnyav ntawm qhov hlawv roj hauv zos? Saib cov lus zais ntawm lub hnub qub tsim lub cev uas tseem yog endomorphs. Nws yog ib qho tseem ceeb heev rau endomorphs los saib xyuas lawv tus kheej lub cev hnyav, thiab qhov no nyuaj heev ua. Hom lub cev no yog tus yam ntxwv ntawm lub cev rog ntau dhau. Lub cev ntawm endomorphs feem ntau me me, lub xub pwg tau sib npaug, thiab cov qauv pob txha yog dav heev.
Hauv lub cev ntawm cov neeg ncaws pob endomorph, cov rog zoo li sib sau ua ke cov chaw uas yuav tsum tau kawm: abs, caj npab, ceg, thiab lwm yam. Lawv yuav tsum ua tib zoo saib xyuas lawv cov phiaj xwm noj zaub mov noj, vim tsuas yog ua tsaug rau qhov no lawv tswj hwm lawv lub cev qhov hnyav. Tib lub sijhawm, yog tias lawv ua tiav txoj haujlwm no, nws yuav yooj yim rau lawv kom tau txais cov leeg nqaij. Tab sis nws yuav nyuaj dua kom ua tiav cov leeg zoo.
Nta thiab cov cai ntawm kev kawm endomorphs
Feem ntau, cov cev nqaij daim tawv endomorph siv qhov hnyav hnyav, vim tias lawv zoo li nce sai sai. Lub ntsiab lus tseem ceeb hauv kev cob qhia yuav tsum yog ntawm kev txav mus los thiab tus lej tsawg kawg ntawm kev rov ua dua. Txhawm rau nce qhov ntsuas qhov muaj zog, kev qhia zoo li no yog qhov zoo, tab sis rau kev pab nws yog qhov tsim nyog siv lwm lub tswv yim.
Qhov no yog qhov laj thawj tseem ceeb rau kev xav tau ua haujlwm nrog qhov hnyav nruab nrab thiab kev siv siab. Txoj hauv kev yooj yim tshaj plaws kom ua tiav qhov no yog los ntawm kev ua kom luv ntawm ncua. Thaum lub lim tiam, qhov endomorph yuav tsum muaj tus lej ntau tshaj ntawm kev tawm dag zog, tab sis koj yuav tsum tau ceev faj thiab tsis txhob hla dhau, vim qhov no tuaj yeem ua rau raug mob hnyav. Lub sijhawm kawm yuav tsum yog qhov nruab nrab ntawm ib thiab ib nrab rau ob teev.
Cov txheej txheem kev qhia no yuav txhim kho cov txheej txheem zom zaub mov hauv lub cev thiab ua kom cov leeg muaj zog. Nws kuj tseem yuav tsum suav nrog hauv cov phiaj xwm kev qhia thiab kev tawm dag zog ib leeg. Nws yog ib qho tseem ceeb rau cov neeg ncaws pob endomorph thiab lub plawv dhia, uas tuaj yeem muaj nyob hauv qhov kev qhia ua haujlwm txawm tias niaj hnub. Nyob rau tib lub sijhawm, nws yog qhov yuav tsum tau qhia meej txog kev khaws cia ntawm cov leeg nqaij tau txais.
Tib yam tuaj yeem hais tau rau kev qhia lub zog. Raws li koj paub, thaum lub sijhawm ua haujlwm ntawm kev pabcuam hauv lub cev, cov keeb kwm yav dhau los catabolic nce. Qhov no tseem txhawb nqa los ntawm kev qhia siab ntawm kev qhia, uas yuav tso cai rau koj kom poob phaus ntau dhau thiab ua tiav qhov txiaj ntsig xav tau. Vim li no, nws yog qhov yuav tsum tau ua rau qhov teeb meem no muaj peev xwm heev.
Txhua qhov kev ua ntawm endomorph yuav tsum yog txhawm rau ua kom nrawm cov txheej txheem metabolic. Nws yog vim li no cov kis las yuav tsum tau qhia ntau li ntau tau. Txawm li cas los xij, raws li peb tau hais los saum no, qhov tseem ceeb yog tsis txhob ua kom lub cev muaj zog, thiab yog li ntawd ntu ntu ntu yuav yog qhov kev xaiv zoo tshaj plaws rau kev tsim lub cev endomorph. Tus so ntawm lub lim tiam yog teem tseg rau so. Koj yuav tsum mob siab rau ib hnub kev cob qhia los ua haujlwm ntawm lub cev sab saud, thiab qhov thib ob - rau qis dua, thiab yog li hloov lawv. Koj tsis tas yuav siv ntau qhov kev tawm dag zog thiab tsawg lossis tsis so ntawm nruab nrab. Txhua txheej yuav tsum yog 6 txog 8 tus sawv cev, thiab so rau ib feeb lossis ntau dua ntawm cov teeb tsa. Yog tias muaj sijhawm los xyaum ua hauv chav dhia ua si ib hnub ob zaug, nws yuav zoo xwb. Txawm li cas los xij, hauv qhov no, koj yuav tsum tsom mus rau cov fibers nrawm thaum sawv ntxov thiab qeeb cov fibers nyob rau yav tsaus ntuj. Rau txhua pawg leeg, nws txaus siv ob lossis peb ce, thiab ib qho ntawm lawv yuav tsum yog qhov yooj yim. Sim hloov tus lej ntawm kev rov ua dua thiab cov hauv kev, ua haujlwm hnyav thiab qhov ntev ntawm kev so ntau dua. Xav tias dawb siv ntau txoj hauv kev los ua kom muaj zog ntxiv ntawm koj qhov kev tawm dag zog, xws li kev rov ua dua.
Txoj kev noj zaub mov Endomorph
Peb twb tau hais txog txoj haujlwm kev noj zaub mov zoo lawm saum toj no. Ua ntej tshaj plaws, koj yuav tsum tsis txhob koom nrog kev xaiv cov khoom lag luam khoom noj, ua kom muaj kev noj zaub mov zoo, uas yuav ua kom cov txheej txheem kev zom zaub mov hauv lub cev nrawm dua. Nws yog tus nqi metabolic qis uas yog qhov teeb meem tseem ceeb ntawm txhua qhov endomorphs.
Ua ntej tshaj plaws, koj yuav tsum pib siv cov zaub mov feem. Noj tsawg kawg rau zaug ib hnub. Ntxiv mus, qhov no yuav tsum tau ua kom cov zaub mov tshwm sim tib lub sijhawm raws li lub sijhawm teem tseg. Thaum koj cov metabolism ntau txaus, koj yuav tsum tsis txhob rog thiab pib nce cov leeg nqaij.
Yog lawm, xaiv cov zaub mov raug yog qhov tseem ceeb. Cov no yuav tsum yog cov zaub mov muaj protein ntau, tab sis cov rog yuav tsum txwv kom ntau li ntau tau. Thaum nruab hnub, koj yuav tsum muab lub cev nrog kev pab zaub mov txog 2 lossis txawm tias 3 grams cov protein sib xyaw rau txhua qhov hnyav ntawm lub cev hnyav. Nyob rau hauv lem, tag nrho cov feem ntawm cov rog hauv kev noj haus yuav tsum tsis pub tshaj 10%. Nyob rau tib lub sijhawm, nws tsis yog feem pua nws tus kheej uas tseem ceeb dua, tab sis qhov zoo ntawm cov rog. Koj yuav tsum haus kwv yees li sib npaug sib npaug ntawm cov rog monounsaturated, saturated, thiab polyunsaturated.
Nws yuav tsum tau nco ntsoov tias endomorph lub cev txheej txheem cov protein sib txuas ntau zuj zus. Carbohydrates yuav tsum yog feem ntau nyuaj, xws li cov nplej. Sim ua kom tsis txhob muaj cov carbohydrates yooj yim thiab tshem tawm ntawm koj cov zaub mov yog tias ua tau. Nws kuj tseem yuav tsum tau txo tag nrho cov nyiaj carbohydrates, vim cov khoom noj ntau dhau yuav hloov pauv mus rau hauv cov rog rog.
Haus dej thiab sim haus dej qab zib tsawg dua, suav nrog cov kis las. Kev noj zaub mov carbohydrate yuav tsum tsuas yog noj tom qab kev tawm dag zog los pab lub cev rov ua cov khw muag khoom glycogen sai li sai tau. Tus so ntawm lub sijhawm, kev faib ua feem ntawm carbohydrates hauv kev noj haus yuav tsum tsis pub ntau dua 30 feem pua.
Koj tseem yuav xav tau cov roj ntses thiab cov vitamins thiab cov ntxhia. Txhua yam ntawm cov tshuaj no ua rau ua kom nrawm ntawm kev hlawv roj thiab hnyav nce. Txhawm rau tshem tawm qhov kev tshaib plab, tsis txhob siv cov txiv hmab txiv ntoo thiab zaub qab zib, tab sis sim hla dhau ntau yam ntxiv.
Txog kev noj zaub mov zoo thiab kev qhia txog endomorphs, saib ntawm no:
