Ungakugwema kanjani ukushaya iphampu yakho ye-ATV

Uhambo lwakho olude lokuqala, ikakhulukazi ngemva kwamasonto ambalwa ungashiyi eqhweni, ngokungangabazeki bekuhambisana nokuthile thina sonke, sonke, ebesingakwenza ngaphandle: ubukhazikhazi obuncane ngo-11am.

Ekuqaleni sisebasha njengamaphela, sigcwele amandla nomdlandla, sijabulele ukuthola lesihlalo sehhashi esingakhululekile nezihlala zodwa ezincane ehlathini. Amakhilomitha ayalandelana, aphinde aqwale. Futhi lapho sikhumbula ukuthi asenzanga lutho isikhathi eside, sizitshela ukuthi umbono omkhulu othenjisiwe awukafiki, futhi ... "Lindani, bafana, ngithatha ikhefu elifushane!"

Akunangozi ah! Lokhu sikubiza nge-hypoglycemia, noma i-pump stroke, noma i-barbell, futhi sichaza indlela yokufunda ukuphatha lesi simo.

Izinkinga ze-hypoglycemia

Isikhumbuzo esisheshayo sezifundo zesayensi zasekolishi🤓.

Wonke amangqamuzana asemzimbeni wakho adinga amandla ukuze asebenze. La mandla aphuma cishe ku-glucose kuphela. Uya kude kangakanani? Lapho ukugcwala kwawo egazini kufinyelela ezingeni eliphansi, kubizwa nge-hypoglycemia.

Ake sibuyele ku-glucose.

Umzimba wakho uthola ushukela kuwo wonke ama-carbohydrates ekudleni kwakho: ilayisi, amazambane, ubhatata, izinkwa, izithelo, imifino, nokunye.

Ngemva kokudla, i-glucose evela kulawa ma-carbohydrate ingena egazini. Futhi kungenxa yesenzo sehomoni ebizwa nge-insulin lapho le glucose ingena kumaseli akho ukuze iwanikeze amandla awadingayo.

Uma udla ama-carbohydrate amaningi kunalokho okudingwa umzimba wakho, okunye okweqile kugcinwa esibindini nasemisipha njenge-glycogen. Okunye kugcinwa njengamafutha (yebo ... 🍔). Kuyindlela ye-metabolic evumela umzimba ukuthi ugcine imali egciniwe kamuva. 

Ngakho-ke, ngesikhathi esifushane, ukuntuleka kwe-glucose kubuyiselwa ngokushesha yisibindi, esisebenzisa izitolo zaso ngokulindela ukudla okulandelayo. Kepha umzimba awukwazi ukusebenza ngokujwayelekile isikhathi eside ngaphandle kweglucose.

Ingabe usekhona?

I-Hypoglycemia ku-Mountain Bikers

Abantu abenza imidlalo yokubekezela efana nokuhamba ngebhayisikili bavame ukuhlushwa kakhulu yi-hypoglycemia. Lona umuzwa ongemnandi kakhulu oziveza ngezindlela ezahlukene.

Njengomuntu ohamba ngebhayisikili lezintaba, kungenzeka ukuthi usuvele uhlangabezane nendlala elandela iseshini eqinile. Lokhu ngokuvamile kuhambisana nokwehla kwamazinga kashukela egazini. Uma uyeka ukudla, i-hypoglycemia izokhula maduze.

Yingakho udinga ukuthatha ikhefu elifushane ukuze uqoqe ushukela ogayeka ngokushesha (bona lesi sihloko ukuze uthole okwengeziwe ngoshukela ongasheshi nosheshayo).

Kunohlobo lwesibili lwe-hypoglycemia abagibeli bamabhayisikili basezintabeni abavame ukuhlushwa yilo, noma ngabe izindawo ezigciniwe seziphezulu kakhulu: i-reactive hypoglycemia.

Lokhu ukwenyuka okungazelelwe kwamazinga kashukela egazini, okulandelwa ukwehla okushesha ngokulinganayo okwenzeka cishe imizuzu eyi-XNUMX ngemuva kokuqala ukujima. 

Ake sithi lapho ulungiselela ukugibela ibhayisikili lakho lasentabeni, unquma ukudla ihora elingu-1 ngaphambi kokuqala. Uzitshela ukuthi uzokwakha imali eyanele ukumelana nomzamo odingekayo. Ngakho-ke, udla inani elikhulu lama-carbohydrate.

Kodwa ngemva kwemizuzu engu-30 kuphela ngemva kokuqala kweseshini, uzizwa unesiyezi futhi ngokuzumayo uzizwa ubanda ... Lena indaba ye-hypoglycemia esebenzayo ebangelwa ukudla ukudla okunenkomba ephezulu ye-glycemic, okubangela ukwanda okukhulu kwamazinga kashukela egazini. kodwa futhi ivuselela ukukhiqizwa kwe-insulin ngokweqile.

Lahla i-hypoglycemia ngokudla

Ngokuvamile kuthiwa ukuvimbela kungcono kunokwelapha. Lokhu kucaphuna kunengqondo uma kukhulunywa nge-hypoglycemia, njengoba ezimeni ezimbi kakhulu kungabangela nokucisha ugesi. Ngenhlanhla, ukwazi ukuhlela kahle ukudla kwakho kwanele ukugwema i-hypoglycemia.

Ngaphambi komzamo

Ochwepheshe batusa ikhefu lamahora angu-3 phakathi kokudla kokugcina kanye nokuqala kweseshini ukuze ugweme ukuphazamiseka kokugaya ngesikhathi sokuzivocavoca. Kodwa-ke, ungasebenzisa ama-carbs agayeka kancane cishe ihora elingu-1 kusengaphambili ukuze ugcine izitolo zakho zisezingeni eliphezulu. Ngesikhathi sasekuseni, gxila ku-hydration, ama-carbohydrates, amaprotheni, kodwa unciphise ukudla kwakho kwamafutha. Isinkwa se-oatmeal nesinkwa esiphelele siqukethe i-fiber enenzuzo elawula amazinga kashukela egazini futhi ngenxa yalokho i-hypoglycemia esebenzayo.

Nokho, qaphela imicu, engabangela ukungakhululeki kwamathumbu.

Nasi isibonelo semenyu ye-antihypoglycemic ngaphambi kweseshini ye-MTB.

7am: ibhulakufesi

• 1 ingilazi yejusi le-orange
• 50 g oatmeal
• 1 isiphuzo semifino
• Amaqanda e-2
• Isiqephu esingu-1 sobuhlungu siqediwe
• Isipuni se-1 soju

9am: ukudla

• 2 izingilazi ezinkulu zamanzi
• Izithelo ezi-2 noma ibha yamandla engu-1

10 am: Ukuhamba 🚵‍♀️ - jabula

Phakathi nomzamo

Ngesikhathi sokufunda, ukudla okunama-carbohydrate kufanele kugaywe ngangokunokwenzeka.

• Phuza ingxube yamanzi kanye ne-maltodextrin ngama-sips amancane (kufika ku-50 g we-maltodextrin ngama-300 ml amanzi). I-Maltodextrin isiphuzo esenziwe ngokolweni noma isitashi sombila, umthombo okhishwa ngokushesha, ogayekayo we-carbohydrate. Kulula ukuthola izindlela zokupheka zeziphuzo ze-isotonic ku-inthanethi. UMalto kuthiwa ungumlingani onamandla ekulweni ne-hypoglycemia. Kodwa-ke, qaphela ukuthi ungadli kakhulu ngaphambi kokujima noma uzibeka engcupheni yokubangela ukukhuphuka kwe-insulin okuzophazamisa ukusebenza kwakho.
• 3 amajeli wamandla ebanga elide.
• Izingcezu eziningana zikabhanana, ushokoledi omnyama, isinkwa se-gingerbread, izithelo ezomisiwe, njll.

Njalo uphathe ijeli yamandla, i-compote noma uju oluthile eduze kwesiphuzo sakho ukuze ukhuphule ushukela wakho wegazi ngokushesha lapho kudingeka.

Ngemva komzamo

Ungadebeseleli lesi sigaba, sithuthukisa ukululama. Umgomo uwukugcwalisa izinqolobane, kuyilapho ungakhohlwa i-hydration. Ngakho ungakhetha:

• amanzi neziphuzo ezinothe nge-bicarbonate njenge-Saint-Yorre
• umhluzi wemifino
• I-100 g ilayisi
• 100 g inyama emhlophe
• Iconsi elingu-1 lamafutha omnqumo
• I-1 banana

isiphetho

Ukugwema i-hypoglycemia kusho ukwazi ukuthi ungazilungiselela kanjani kahle ukuzivocavoca okukhulu. Ezinsukwini ezintathu ezedlule, kunconywa ukuthi ulandele ukudla okuqinile ukuze ukwandise izitolo ze-glycogen. Umqondo uwukunikeza umzimba nge-fiber eyanele kanye ne-hydration, kanye nama-carbohydrate ekhwalithi ngenani elifanele. Ngempela, ukulandelela inkomba ye-glycemic yokudla kuhle, kodwa akugcini lapho. Lokhu kudla kufanele kube nama-carbohydrate anele. Lokhu kubizwa ngomthwalo we-glycemic wokudla.