Kugadzirira ndicho chinhu chikuru kune vamhanyi vemhando ipi neipi.
Kunyatso mhanyisa kumhanya kwako kunobatsira kuderedza kuneta uye kukurumidza kupora.
Kune rumwe rutivi, kupisa kana kusatombova nezvokudya zvisina kunaka musati nhangemutange inogona kukonzera marwadzo emudumbu kana kutungamirira kune "rusvingo" runotyisa - chiitiko apo mazinga esimba anoderera.
Heano mamwe mazano ekuti ungapisa sei kumhanya kwako nekudya kwakakodzera uye masvutugadzike.
Zviri mukati
Pre-mujaho kudya
Zvakakosha kuti pachine nguva isati yakwana mafuta matatu kana mana, kunyanya kana uri mumhanyi wedaro refu (1).
Mijaho yemadaro inosanganisira zviitiko zvakaita se10 km (6,2 mamaira), hafu marathon (21 km kana 13,1 mamaira), uye marathon (42 km kana 26,2 mamaira).
Kana iwe ukamhanya kwemaminetsi asingasviki makumi matanhatu kusvika makumi mapfumbamwe, kudya kwakafanogadzirirwa kunova kushoma (60).
Kudya kwekugadzirira kune zvinangwa zviviri. Imwe ndeyekuzvidzivirira kubva pakunzwa nzara usati watanga uye panguva yekumhanya kwako uye imwe ndeyekuchengetedza yakakwana mazinga eshuga yeropa kune yako kurovedza tsandanyama.
Kudya kunofanirwa kunge kwakakwira mumacarbohydrates, mapuroteni uye kushomeka kwezvinovaka muviri zvinononoka kugaya, kunyanya mafuta uye fiber.
Ita shuwa yekunwa gumi nemanomwe kusvika makumi maviri maounces (17 kusvika 20 ml) emvura nekudya kwako kwekutanga kuti ugare uine hydrated zvakanaka (500).
Heino mimwe mienzaniso yezvokudya zvakagadzirirwa kare:
- Zvichena zvishanu zvezai nezai rose rine zvimedu zviviri zvetositi ine jelly nebhanana.
- Imwe kapu (225 gramu) ye-low-fat cottage cheese nekapu imwe (150 gramu) yeblueberries uye imwe chidimbu chechingwa chichena nepuni imwe yeuchi.
- Imwe yepakati chena bagel ine zvimedu zviviri zveTurkey nemasitadhi (kana zvichidikanwa) nemazambiringa makumi matatu.
- Imwe mbatatisi yakabikwa yepakati nepakati ine sour cream uye 85 magiramu ehuku yakakangwa zamu nebhani.
- Kapu imwe (200 magiramu) yepasita yakabikwa ine 1/2 kapu (130 magiramu) yemuto wemarinara ine maounces matatu (3 magiramu) yezamu rehuku uye chimedu chechingwa chakapfava.
Zvokudya zvekudzivisa:
- Zvokudya zvine Mafuta Akanyanya: Masosi anorema nemakirimu, zvikafu zvakakangwa kana kugadzirwa nebhota kana mafuta akawanda.
- Zvokudya zvakapfuma mufiber: Fiber-rich yakazara zviyo, bhinzi, uye cruciferous miriwo senge broccoli necauliflower.
Summary Maawa matatu kusvika mana mujaho kana kurovedza muviri kusati kwaitwa, vamhanyi vedaro vanofanira kudya chikafu chinogayiwa nyore uye chinobatwa nemuviri. Chikafu chisati chaitika chisati chadya chakazara mumacarbohydrates, mapuroteni uye mashoma mumafuta uye fiber.
Pre-mujaho snack
Chikafu chisati chadyiwa chikadyiwa maminetsi makumi matatu kusvika makumi matanhatu zvisati zvaitika chinopa muviri wako mafuta nekukurumidza.
Kana ukaronga kumhanya kweanopfuura maminetsi makumi matanhatu, kuva ne-pre-run snack inongodiwa, asi zvakare zvakanaka kana ukangozviita zvisinei nehurefu hwekumhanya kwako.
Inoshanda chinangwa chimwe chete sechikafu chakagadzirirwa mujaho usati waitwa nekudzora nzara uye nekuona mazinga akakwana eshuga.
Chikafu chepamberi pemujaho chinosanganisira zvakanyanya makabhohaidhiretsi uye chine macalorie mashoma pane kudya kwepamberi pemujaho.
Chengetedza chikafu chidiki, sezvo kurovedza muviri uine chikafu chakawandisa mudumbu mako kunogona kukonzera indigestion, kusvotwa uye kurutsa (2).
Heino mimwe mienzaniso ye-pre-executed snacks:
- Muchero, sebhanana kana orange
- Hafu yebhawa yemagetsi emitambo
- Hafu yeChirungu muffin ine huchi kana jelly
- 15 mabhisikiti ane munyu kana pretzels
- Hafu kapu yezviyo zvakaoma
Pamusoro pechikafu chawakagadzira, inwa 150 kusvika 295 ml (5-10 oz) yemvura kuti ugare uine hydrated (2, 3).
Deredza kudya kwakafanana nekudya kwausati wadyiwa, kunyanya zvokudya zvine mafuta akawanda uye fiber.
Iwe unogona zvakare kuda kudzivirira zvigadzirwa zvemukaka, kunyanya kana usina chokwadi kuti unozvishivirira sei. Zvigadzirwa zvemukaka zvinogadzirwa nemukaka uye zvine shuga lactose.
Kune vamwe vanhu, kunwa lactose yakawandisa kunogona kukonzera kushushikana kwemudumbu, sekuzvimba, gasi, kana manyoka (4, 5).
Chikafu chakakwira mulactose ndezviya zvine mukaka, chizi, bota kana kirimu. Yogurt zvakare chigadzirwa chemukaka asi chinowanzotenderwa zvirinani nekuti chine lactose shoma (6, 7, 8).
Summary Chikafu chisati chasvika chinosanganisira macarbohydrates ari nyore kugaya, semichero kana zvimedu. Zvichienderana nekushivirira kwako kwemukaka, zvingava zvakanaka kuti uzvidzivirire pamberi pemujaho.
Intra-Run Snack
Zvitoro zvako zveglycogen zvinogona kupera mukati meawa imwe kusvika maviri yekufamba (9).
Glycogen ndiyo nzira yakachengetwa yeglucose, kana shuga yeropa, iyo muviri wako unovimba nayo kana ichida simba rakawanda.
Izvo zvakati, kuwedzera mafuta uye kunonotsa kuneta, zvinokurudzirwa kudya pakati pemakumi matatu ne30 magiramu emacarbohydrates paawa, akaparadzaniswa nemaminitsi gumi nemashanu kusvika makumi maviri, kumijaho inotora anopfuura maminetsi makumi mapfumbamwe (60).
Chikafu chekudya chinogona kusanganisira:
- Zvinwiwa zvemitambo: Zvinwiwa izvi zvine maelectrolyte aunorasikirwa nekudikitira uye chikamu chepamusoro chemakhahydrates kuti udzorere simba rako.
- Energy gels: Aya masosi akaomeswa emakabhohaidhiretsi ane shuga uye zvimwe zvinhu zvakaita se electrolytes kana caffeine. Anouya ari madiki, anoshandiswa kamwe chete, anoraswa mapaketi.
- Energy bars: Izvi zvinowanzove zvakakwirira mumacarbohydrates uye zvine mwero muprotein. Protein inobatsira mhasuru dzako kupora uye kuvakazve.
- Zvimwe zvinonaka: Zvibereko zvakaomeswa, huchi mapaketi, gummy bears uye zvimwe zvihwitsi zvinongobatsira semamwe anodhura ekudzoreredza simba.
Pasinei nesarudzo yako ye-intra-race snack, ita shuwa kuti uchakwanisa kuitora kana kuita kuti iwanikwe kwauri panguva yemujaho.
Zvichienderana nekudikitira kwaunoita, iwe unenge uchidawo kunwa mvura panguva yese yekumhanya. Kuti uite izvi, inwa 17 kusvika ku34 ounces (500 kusvika 1 ml) emvura paawa (000).
Asi chenjera kuti usawedzere-hydrate. Kana ukanwa 240 ml (8 ounces) yechinwiwa chemitambo muawa, dzivisa kunwa 500 kusvika 1 ml (000–17 oz) yemvura pamusoro pehuwandu ihwohwo.
Summary Nekumhanya kwakareba kupfuura maminetsi makumi mapfumbamwe, iva nechokwadi chekuisa pacarbs, gels, mabara, kana dzimwe sarudzo dziri nyore kunonoka kuneta.
Pre- uye Post-Run Nutrition Muedzo uye Mhosho
Kana zvasvika pakukuchidzira kumhanya kwako, ive shuwa yekuyedza izvo zvinokunakira iwe.
Semuenzaniso, unogona kuona kuti mupunga muchena panzvimbo yembatatisi yakabikwa yekudya kwako kusati wadya zviri nani padumbu rako.
Iwe unogona kuona kuti kudya bhanana kune yako pre-run snack hakukupi iwe dumbu remudumbu panguva yekumhanya sezvinoita apuro.
Workouts ndiyo nguva yakanakisa yekuyedza chikafu chakasiyana kuti uone kuti chii chinokunakira iwe (10).
Usambofa wakaita zvinhu zvitsva zvausina kuita pazuva remujaho nekuti ungasaziva kuti muviri wako uchaita sei pane shanduko.
Summary Workouts inopa mukana wakakwana wekuyedza chikafu chakasiyana uye kuona kuti muviri wako unopindura sei kune izvo zvekudya.
Mhedzisiro yekupedzisira
Chero basa rekutsungirira rinoda kunyatsotarisisa kune zvinovaka muviri pamberi uye panguva yenhangemutange.
Chengetedza chikafu chakakwira mumacarbohydrates uye mapuroteni, maawa matatu kusvika mana mujaho usati waitwa kana chiitiko chekudzidzira kure.
Mumaminetsi makumi matatu kusvika makumi matanhatu mujaho usati waitwa, idya chakareruka, chepamusoro-carb snack.
Kwemijaho inopfuura maminetsi makumi mapfumbamwe, iva nechokwadi chekuchengeta zvinwiwa zvemitambo kana zvimwe zvekudya panguva yemujaho.
Deredza kudyiwa kwemafuta ako nefiber pakudya kusati kwadyiwa uye snack kuti ubvumire nguva yakakwana yekugaya uye kunyura.
Zvakakosha kuti uedze zvikafu zvakasiyana uye zvinwiwa panguva yekurovedza muviri kuti uone kuti ndeipi nzira yekudya inoshanda zvakanyanya kwauri.
