Zakudya zabwino ndi hydration ndizofunikira kwa thanzi labwino ndi ntchito. Ena othamanga amanyalanyaza zomwe amadya ndi kumwa kale, nthawi komanso pambuyo pochita ntchito ndi mafuko angakhudze iwo.
Pano pali zolakwika zomwe anthu ambiri amatha kuchita komanso malangizo othandiza kuthetsa vutoli.
1 - Cholakwika: Osamwa Zakudya
Omathamanga ambiri amanyoza kuti amatha kutaya madzi ochuluka bwanji akamathamanga ndipo samamwa mokwanira pamene akuthamanga ndipo atatha. Chotsatira chake, iwo amavutika ndi kutaya madzi m'thupi, zomwe zingasokoneze ntchito zawo ndi zoopsa ku thanzi lawo.
Yankho: Omathamanga ayenera kumvetsera zomwe amamwa ndi nthawi yomwe amamwa kale. Ngakhale nyengo ikuzizira, mukufunikirabe kuti mukhale hydrated. Nazi malamulo ena ophweka omwe amamwa ndi kumwa:
- Ola limodzi musanayambe kuthamanga, yesani kumamwa madzi oposa 16 mpaka 24 kapena ena osakhala ndi tiyi. Lekani kumwa nthawi imeneyo, kotero mutha kulepheretsa kuima kuti mupite ku bafa mukamatha. Kuti mutsimikizidwe kuti mumasungunuka musanayambe kuthamanga, mukhoza kumwa zakumwa 4 mpaka 8 pomwe musanayambe.
- Muyenera kutenga ma ouniti 6 mpaka 8 amadzimadzi pa mphindi iliyonse 20 muthamanga. Pakutha nthawi yaitali (90 mphindi kapena kuposerapo), zina zomwe mumadya zimaphatikizapo kumwa zakumwa masewera (monga Gatorade) kuti mulowe m'malo mwa sodium ndi miyala ina (electrolytes)
- Musaiwale kuti mutsekanso madzi kapena kumwa masewera mutatha kuthamanga. Muyenera kumwa ma 24 mpaka 24 fl oz. wa madzi pa mapaundi iliyonse atayika. Ngati mkodzo wanu uli wamdima wandiweyani mutatha kuthamanga, muyenera kusunga madzi. Ziyenera kukhala mtundu wa mandimu.
2 - Mphuno: Osagwiritsa Ntchito Mapuloteni Okwanira
Yankho: Othawa, makamaka omwe amaphunzitsa maulendo ataliatali monga marathons, ayenera kudya .5 mpaka .75 magalamu a mapuloteni pa thupi la thupi. Mitundu yabwino ya mapuloteni ndi nsomba, nyama yowola, nkhuku, nyemba, mtedza, mbewu zonse, mazira azungu, mkaka wotsika kwambiri, tchizi chochepa komanso masamba. Ngati simukudziwa kuti mukuyenera kukhala ndi mapuloteni ochuluka bwanji, kambiranani ndi odyetsa masewera olimbitsa thupi momwe mungapezere kuchuluka kwa mapuloteni mu zakudya zanu.
3 - Kosokoneza: Osadya Moyenera Musanayambe Ntchito Yophunzitsa
Ena othamanga sakonda kudya asanathamangire chifukwa akuda nkhaŵa zokhudzana ndi kuthamanga.
Yankho: Ngakhale kuti simukufuna kudya nthawi yomweyo musanayambe kuthamanga, muyenera kuyesetsa kudya zakudya zopatsa thanzi kapena chakudya pafupifupi 1 1/2 mpaka 2 maola asanakwane. Kuchita zimenezi kudzatsimikizira kuti muli ndi mafuta okwanira kuti muthamange. Malingana ngati mutapereka nthawi yokwanira kuti mudye chakudya, simuyenera kudera nkhaŵa za zidutswa. ( Zovuta zambiri kumbali zimayambitsidwa chifukwa chosatenthedwa bwino.)
Kodi muyenera kudya chiyani? Sankhani chinachake chokwanira muzakudya komanso kuchepetsa mafuta, mapiritsi, ndi mapuloteni. Zitsanzo zina za mafuta omwe amagwiritsidwa ntchito musanayambe kugwira ntchito ndi awa: bagel ndi mandimu; nthochi ndi mphamvu yamagetsi; kapena mbale ya chimfine ndi chikho cha mkaka. Khalani kutali ndi zakudya zamtengo wapatali, zapamwamba, ndi zakudya zamtengo wapatali, chifukwa zingayambitse vuto la m'mimba .
Zowonjezerani: Chakudya Choyambirira Ndi Choyipa Choyambirira
Kodi Ndingatani Ngati Sindikhala Ndi Nthawi Yoyambira Kumbuyo?
4 - Kuthandizira: Osapeza Ndalama Zolimba
Kuperewera kwa magazi kumakhala kofala, makamaka kwa atsikana achimuna omwe ali ndi nthawi yovuta. Kuchepa kwa magazi kumayambitsa kutopa ndi kuchepetsa ntchito.
Yankho: Ngati nthawi zambiri mumakhala wotopa popanda ndondomeko, gwiritsani ntchito ndondomeko yanu yachitsulo ndikuyesa magazi. Pofuna kuteteza kuchepa kwa magazi, onetsetsani kuti chakudya chanu chimaphatikizapo nyama yofiira, kapena njira zowonjezera zitsulo (nyama yakuda-nkhuku kapena Turkey, nsomba, tuna, shrimp) ndi mbewu yachitsulo. Ndikofunikira kuti mukhale ndi vitamini C mu zakudya zanu chifukwa zimathandiza ndi kuyamwa kwachitsulo. Choncho yesani kuwonjezera zipatso ndi ndiwo zamasamba, monga malalanje, tomato, zipatso, ndi broccoli.
5 - Kosokoneza: Osatengapo Makalora Pakati pa Nthawi Zakale ndi Mitundu
Ena othamanga amaganiza kuti sakhala akuthamanga nthawi yaitali kuti apeze mafuta ambiri akamathamanga. Chotsatira chake, ntchito yawo ikuvutika ndipo akhoza ngakhale kugunda khoma pazinthu zakale monga marathi kapena full marathon.
Yankho: Pamene muthamanga kwa mphindi 90, mphamvu zanu zambiri zimachokera ku minofu yosungidwa. Koma ngati muthamanga kwautali kuposa mphindi 90, shuga mumagazi anu ndi chiwindi glycogen zimakhala zofunikira kwambiri chifukwa minofu yanu yosungidwa ya glycogen imachotsedwa.
Kupaka mafuta ndi carbs nthawi ya marathon kukulepheretsani kutaya mphamvu ndi kugunda khoma, komanso kukumbitsani ntchito yanu. Kodi mukufunikira kudya zingati muthamanga? Lamulo lofunika kwambiri la thumbu ndiloti mumayenera kutenga makilogalamu pafupifupi 100 pambuyo pa ola limodzi ndiyeno ma calorie zana iliyonse mphindi 40 mpaka 45 zitachitika. Mungafunike zambiri malinga ndi kukula ndi msanga, choncho onetsetsani kuti mukunyamula gels limodzi kapena awiri (kapena zakudya zina). Ngati mukumva njala kapena kutsika pa mphamvu, mutha kudya zakudya zowonjezera "panthawi".
Musalole kuti, "Ndilibe malo ogwira zakudya" zikhale chifukwa chake simukudya. Pali mabotolo ochulukira pamsika zomwe zimapangitsa kuti zikhale zosavuta kuzimitsa mafuta anu kapena zakudya zina pamene muthamanga. Ena othamanga amagwiritsanso ntchito mabotolo otentha kapena mabotolo a madzi ndi zikwama kuti asunge zakudya zawo.
Onaninso: Zolemba Zamagetsi, Zingwe, ndi Gels for Running
6 - Cholakwika: Osati Kuwotcha Mwabwino Pambuyo pa Ntchito Yophunzitsa
Ena othamanga sagwiritsanso ntchito mphamvu zawo atatha kuthamanga, zomwe zingakhale ndi zotsatira zoipa zomwe zimawachiritsa.
Yankho: Pambuyo kuthamanga, makamaka nthawi yaitali, mukufuna kubwezeretsa mphamvu mwamsanga. Kafukufuku wasonyeza kuti minofu ndi yabwino kwambiri kumanganso malo ogulitsira glycogen (m'masitolo osungidwa) mkati mwa mphindi 30 zoyambirira mutatha kuchita masewera olimbitsa thupi. Ngati mutadya mwamsanga mukangophunzira, mukhoza kuchepetsa kupsinjika kwa minofu ndi kupweteka.
Mufuna kudya kwambiri carbs, koma musanyalanyaze mapuloteni. Malamulo abwino a chala cha chakudya chotsatira pambuyo pake ndi chiwerengero cha 1 gramu ya mapuloteni ku magalamu atatu a carbu. Zakudya zopatsa thanzi, monga Zithunzi zamakono kapena Mpiringidzo wamagetsi, ndizosankha zabwino. Zitsanzo zina zingakhale bagel ndi kapu ya batala kapena smoothie yopangidwa ndi zipatso ndi yogurt.
Ngati mukuona kuti simungathe kudya chakudya cholimba mwamsanga mutatha kuthamanga, yesetsani kumwa mkaka wa chokoleti . Mkaka wa chokoleti umapereka mapuloteni ambiri, chakudya ndi ma vitamini B - kupanga zakumwa zabwino kwambiri . Ndipo mkaka wozizira wa chokoleti umakondweretsa wokondweretsa mutatha kuthamanga.
Kuonetsetsa kuti mudya mkati mwa mphindi 30 mutsirizitsa kuthamanga kwanu kungafunike kukonzekera. Yesetsani kulingalira chamtsogolo ndipo onetsetsani kuti muli ndi zakudya zowonongeka mukatha kuthamanga kwanu.