Kuyini ukudla kwabagibeli bamabhayisikili ezintabeni?
Qukudla kwabahamba ngamabhayisikili ezintabeni?
Ukudla okunomsoco kuyisici esibalulekile sanoma yimuphi umdlalo odlala kahle, kodwa ngisho nakumdlali "ovamile", ukudla (okungukuthi ukudla nini futhi nini) kungaba nomthelela omkhulu ekusebenzeni nasekujabuleleni.
Ebhayisikilini lezintaba, kungaba mayelana nomuzwa wokunethezeka ngesikhathi sokugibela kanye nesivinini sokululama ngemva kokugibela.
Njengoba kunezindlela ezihlukene zokuhamba ngebhayisikili ezintabeni (umhambi ovamile, ohamba ngebhayisikili, noma oqhudelana naye), ngayinye idinga ukudla okukhethekile.
Nawa amanye amathiphu okunomsoco angakusiza ukuthi udobe kunoma yiluphi uhambo.
Ukudla kwakho kwe-carbohydrate
Ama-carbohydrate, noma ikakhulukazi i-glycogen, esemsipha anikeza umthombo wamandla obaluleke kakhulu futhi otholakala kalula ngesikhathi sokuzivocavoca.
Ngakho-ke, izitoko zabo zipakishwa kalula futhi zithululwe.
Ama-carbohydrate ahlukaniswe izigaba ezimbili eziyinhloko:
Ama-carbohydrate alula: Ama-carbohydrate alula ngokuyinhloko akhiwa ushukela (iglucose) otholakala ezithelweni.
Ama-carbohydrate ayinkimbinkimbi: Ama-carbohydrate ayinkimbinkimbi, ngakolunye uhlangothi, afaka isitashi njengemifino yezimpande, okusanhlamvu, isinkwa, i-pasta, irayisi, njll.
Kunoma yimuphi umsebenzi onwetshiwe we-low-intensity, qiniseka ukuthi unama-carbs anele ongawagibela isikhathi eside ngaphambi kokuthi ukhathale. Ikakhulukazi ohambweni olude, lapho ushayela amahora ama-2 noma ngaphezulu, kungaba yinzuzo ukudla iziphuzo noma imithombo yama-carbohydrate emuncwa kalula ngumzimba. Isibonelo, iziphuzo eziqukethe i-maltodextrin noma i-sucrose, noma ama-cereal bar.
Ngokuzivocavoca okude nokunamandla, ukulayisha ama-carbohydrate kusenesikhathi kuzokusiza ugcine amazinga aphezulu wamandla usuku lonke. Ukuze uthole izitolo eziphezulu ze-glycogen ngo-D-Day, kuzodingeka usungule ukudla okwanele amahora angu-48 kusengaphambili.
Ohambweni olufushane (ngaphansi kwehora), lokhu akubalulekile kangako. Awusebenzisi amacarbohydrates amaningi agciniwe emisipheni yakho, futhi ngokuvamile ungasebenzisa izinqolobane eseziqoqiwe.
Qaphela ukuthi ungadli ama-carbohydrate amaningi ngaphambi nje kokuba uhambe, njengoba lokhu kungaholela ekwehleni kokukhululwa kwamandla phakathi nohambo, njengoba umzimba wakho uzogxila kakhulu ekugayeni ukudla.
Amaprotheni
Ziyizingqimba zokwakha imisipha emzimbeni. Ukuze ugcine isisindo esihle semisipha, udinga ukudla amaprotheni anele.
Itholakala, phakathi kokunye, emaqandeni, enyameni, ebisini, kushizi, enhlanzini, nakubhontshisi wesoya, i-spirulina, i-lentils, njll.
Kuma-backpackers nama-bikepackers kuleli zinga, asikho isidingo sezithasiselo. Ukudla okunomsoco okuqukethe ukudla okucebile ngamaprotheni kuzoba ngaphezu kokwanele ukwenza umnikelo odingekayo ukuze usekele imizamo yakho futhi usize ukulungisa zonke izinhlobo zokulimala kwemisipha encane ehlobene nokuzivocavoca.
Kubadlali be-XC, ukwesekwa kwamaprotheni nakho akudingekile. Ukuze kuzuzwe isilinganiso esilungile sesisindo-kuya-amandla sokukhuphuka, laba basubathi ngokuvamile banesisindo esiphansi semisipha kanye nesisindo samafutha.
Ngakolunye uhlangothi, abagibeli bebhayisikili ekwehleni (DH) noma i-enduro badinga ukuthuthukisa amandla amakhulu isikhathi esifushane, ngesikhathi sokuqeqeshwa kanye nangesikhathi sokugijima kokwehla. Ngakho-ke, imisipha yabo ivame ukuba nkulu kuneyabanye abagibeli bezintaba. Ngakho-ke, bangase bazuze ngokusebenzisa izithasiselo ezifana ne-whey.
Okokugcina, yazi ukuthi uma ukudla kwakho amaprotheni kuncike ekusebenzeni kwakho nasesikhathini (ukuqeqeshwa / ukuncintisana), ikhono lokusabalalisa ukudla kwakho kwamaprotheni usuku lonke libaluleke kakhulu kunesamba sakho samaprotheni.
I-Whey protein itholakala obisini lwenkomo futhi iwumthombo wamaprotheni othakazelisayo kubasubathi. Ihlukaniswa ngokuyinhloko ngenani layo eliphezulu lezinto eziphilayo, okuqukethwe okuphezulu kwe-amino acid, kanye nezinga elisheshayo lokumuncwa nokumuncwa. Iphrotheni ye-whey noma iphrotheni ye-whey iyiphrotheni enenani eliphezulu lokudla okunomsoco njengoba iqukethe wonke ama-amino acid abalulekile angu-9 kanye nama-BCAAs (ama-amino acids egatsha). Ngenxa yenqubo yokukhiqiza, iphansi kumafutha, ama-carbohydrate, i-lactose ngakho-ke amakholori.
I-lipids
Ngokuphambene nenkolelo evamile yokuthi amafutha ayisitha, wonke umuntu, ikakhulukazi abagijimi, badinga amafutha ekudleni kwabo.
Ngaphezu kwalokho, ukudla bekungeke kube nokulinganisela uma kungacatshangelwa ingxenye ye-lipids.
Kuyingxenye ebalulekile kuwo wonke amaseli omzimba, okuthi, ngaphezu kokuhlinzeka ngomthombo wamandla, aphinde asetshenziswe ekukhiqizeni izinto ezithile emzimbeni (isibonelo, amahomoni).
Kodwa-ke, qaphela ukuthi ungayidluli futhi uye "imithombo emihle" yamafutha afana nekotapheya, amafutha kakhukhunathi, i-salmon, njll.
Amanzi
Amanzi asetshenziswa cishe kuzo zonke izinqubo ze-metabolic emzimbeni. Kubaluleke kakhulu ukuthatha inani elanele ngaphambi, ngesikhathi nangemva kokuhamba, ikakhulukazi esimweni sezulu esishisayo futhi lapho ujuluka, ulahlekelwa amanzi amaningi.
Ukuphelelwa amanzi emzimbeni kungaholela ekwehleni kokusebenza futhi kubangele nokungakhululeki okufana ne-heatstroke.
Ukuthatha isiphuzo sezemidlalo esiqukethe usawoti nama-electrolyte kungasheshisa ukubuyisela amanzi emzimbeni kanye nokumuncwa kwamanzi ngamaseli akho.
Zokwenziwa
Nawa amanye amanani asemqoka okufanele noma yimuphi umgibeli wamabhayisikili wasezintabeni abambelele kuwo:
- Yidla izinhlobonhlobo zokudla
- Linganisa ukudla kanye nokuvivinya umzimba ukuze ugcine isisindo somzimba esifanele
- Khetha ukudla okunothe ngemifino, izithelo, nokusanhlamvu.
- Khetha ukudla okunamafutha aphansi, amafutha agcwele, kanye ne-cholesterol.
- Linganisela ushukela, usawoti kanye nesodium ekudleni kwakho
- Nciphisa ukuphuza utshwala ngangokunokwenzeka
