Bonking, kapena "kugunda khoma," ndilo othamanga ambiri omwe amazindikira. Ngakhale sizinthu zonse zomwe zidzakumanepo, pamene inu mumakhala bonk, mudzazidziwa. Ndizosamvetsetseka -kumverera kwa kufooka kwakukulu, kutopa, kusokonezeka, ndi kusokonezeka ndi chinthu chomwe simukufuna kuchipeza kangapo.
Zifukwa Zowonongeka Panthawi ya Kupirira
Yankho lachidule ndilokuti kutsekemera kumatanthauza shuga wotsika kwambiri (hypoglycemia), ndipo kumangokhala mafuta kwa thupi lanu ndi ubongo wanu.
Yankho lalitali ndilovuta kwambiri. Njila zamagetsi zomwe zimapatsa mafuta a mautali ataliatali zimadalira zakudya zokwanira komanso zopitirirabe za shuga kuti thupi lanu likugwirizane. Mukupeza shuga kuchokera kumagwero ena:
- Mwazi wanu wamagazi-umene umagwiritsidwa ntchito mmasiku ochepa a masewera olimbitsa thupi.
- Maselo anu a minofu-omwe angathe kunyamula anthu ambiri kupyolera mu mphindi 90 zokwanira.
- Chiwindi chanu-chimatulutsa shuga m'magazi kuti mukhale ndi zofunikira.
Popuma, izi zikhoza kukhala ndi shuga wochuluka kuti ntchito zanu zonse ziziyenda mwamphamvu kwa maola ambiri. Koma pamaphunziro olimbitsa thupi kwambiri monga mpikisano wa maola asanu kapena Ironman triathlon, mungathe kugwiritsa ntchito mwamsanga kusungunuka kwanu konse. Ngati simukuwonjezeranso mafuta, zikhoza kuwonetsa tsoka kwa thupi lanu ndi malingaliro anu.
Sikuti minofu yanu ndi yofunika kuti shuga ipange bwino. Ubongo wanu umasowa shuga.
Ngati mutagwiritsa ntchito shuga lonse m'dongosolo lanu ndi "kugunda khoma," simungoyenera kupeweratu ndikusiya kuchita; Mutha kukhala ndi zizindikiro zosiyana siyana.
Zizindikiro ndi Zizindikiro
Ngati mutayang'ana zochitika zonse za Ironman triathlon, mudzapeza oposa mmodzi wothamanga akuyenda patsikulo, akuwoneka ngati ovuta, osokonezeka, komanso osokonezeka.
Amenewa ndiwo maseŵera omwe ataya kwambiri zamasitolo awo a shuga.
Kupanda shuga m'magazi anu kumakhudzidwa ndi kukhumudwa komanso kuzindikiritsa kuwonjezera pa thupi. Pamene magulu a shuga a magazi amatsika kwambiri, chinthu choyamba chimene mungakumane nacho ndi mavuto opitiliza kupweteka. Mudzadzimva kuti ndi ochedwa, olemera komanso ofooka. Mukapitirizabe, kuyesetsa kumakhala kovuta ndipo mungayambe kukhala ndi mantha ndikugwedezeka, kutuluka thukuta komanso kusowa ntchito. Mwinamwake mungamve njala yochuluka kapena ayi.
Panthawiyi, thupi lanu limateteza ubongo wanu potseka minofu yanu. Posakhalitsa, ubongo wanu ndi dongosolo la manjenje zidzakhudzidwa, ndipo zotsatira zake ndi zizindikiro za m'maganizo ndi zamaganizo za kubisa. Chizunguliro, umutu, kuwala, ndi kusokonezeka ndizochitika zambiri. Nkhawa, mantha, ngakhale kukwiyitsa ndi chidani zingakhalepo mwa anthu ena. Ochita maseŵera ena amamva kuti akuvutika maganizo kwambiri. Panthawi yake yaikulu, hypoglycemia ikhoza kukhumudwitsa komanso ngakhale kukongola.
Aliyense angathe kuwonetsa ngati sakudya bwino pamene akuchita masewera olimbitsa thupi . Lance Armstrong anadabwa pamene anakwera Col de Joux Plane ku French Alps pa 2000 Tour de France.
Pa nthawiyi, iye anakumbukira kuti ndi tsiku loipa kwambiri pa njinga yomwe adali nayo.
Bonking ndi yowonjezeka kwambiri pa njinga kusiyana ndi masewera ena chifukwa kuyendetsa thupi kumayambitsa kuwonongeka kwa minofu kuposa chinthu chofanana ndi kuyendetsa, kotero mukhoza kupitiliza njinga pamsinkhu waukulu kwambiri kwa maola kumapeto. Zomwe zimalepheretsa anthu okwera maulendo apamtunda ndi minofu yophunzitsidwa bwino nthawi zambiri amakhala ndi mphamvu kusiyana ndi kutopa kwa minofu. Komabe, ambiri othamanga ndi triatletes adzipeza okha panjira yopita ku bonk, makamaka pa mpikisano.
Zimene Mungachite Ngati Muli Wokongola
Mukangomva zina mwazizindikirozi, makamaka ngati mwakhala mukuchita zovuta kwa maola angapo, yesetsani kuchita masewera olimbitsa thupi, ndipo mudye zakudya zophweka zomwe zimatha kuthamanga mofulumira.
Zakudya zabwino kwambiri ndi zakumwa zakumwa monga zakumwa zolimbitsa thupi monga Gatorade kapena Powerade, madzi a chipatso, kapena gelsi lamadzi osambitsidwa ndi madzi ambiri kuti alowe m'magazi mwamsanga. Zosankha zina ndizo shuga wowongoka monga zowonongeka, nyemba kapena nyemba. Zida zamagetsi ndi zakudya zolimba zimadzaza ndi zakudya zambiri, choncho zimakhala zochepa panthawi ya bonk.
Ngati mutagwira nyamayi mofulumira, mungathe kupitirizabe kuyenda-ngakhale mutakhala pang'onopang'ono-ndipo mupitirize kuyamwa ndi shuga ndi carbu. Koma ngati mukumenya khoma, muyenera kusiya, kudya, ndi kupuma musanayambe kuchita masewera olimbitsa thupi.
Funsani Thandizo Ngati Mukuona
Chinthu chofunika kwambiri pakuzindikira ndikubwezeretsa kwa bonk ndi kuzindikira kuti mwina simukuganiza bwino. Pa chifukwa ichi, ndibwino kuti mupemphe thandizo. Khalani ndi diso pamene mukuchira, makamaka ngati musankha kupitiriza. Gwiritsani ntchito njira ya bwenzi lanu kuti mupewe kupitirira, ndikuonetsetsa kuti mukuyenda bwino. Kwa inu, yesetsani kumvetsera kwambiri zomwe zikuchitika pozungulira inu ndipo pitirizani kudziyang'anitsitsa nokha kawirikawiri.
Mmene Mungapewere Bonk
Kuti muteteze shuga wanu wa magazi kuti musayambe kuopsa, kuchepa kwa bonko, ndibwino kudya bwino kuti muzitha kuchita masewera olimbitsa thupi komanso kudya nthawi zonse. Ngati mumagwiritsa ntchito kwambiri maola oposa awiri, yesetsani kudya champhongo kakang'ono kwa mphindi 15 kapena 20. Zilibe kanthu kwenikweni zomwe mumadya, malinga ngati zikukuthandizani. Ena othamanga amakonda mphamvu zogwiritsira ntchito mphamvu koma zakudya monga zipatso, mtedza, PB & J, ndi pretzels zonse zimagwira ntchito bwino. Yesani zakudya zosiyana kuti mupeze zomwe mumazikonda musanapikisano. Ndiye, khalani ndi dongosolo lanu.
Kuzindikira Machenjezo Anu Payekha Zizindikiro za Bonk
Kumbukirani kuti kukhala ndi shuga wotsika m'magazi sikungogwirizana ndi kutalika kwake komanso momwe mwakhalira mwamsanga. Zimadaliranso momwe thupi lanu limagwirira ntchito musanayambe ulendo wanu, momwe thupi lanu limathandizira kupeza ndi kupatsa shuga, komanso zinthu zina kuphatikizapo zikhalidwe, malo, ndi nyengo.
Kudziwa thupi lanu ndi kumvetsera momwe mumamverera ndikofunikira kuposa kudya ndi kumwa panthawi. Pakapita nthawi, mudzaphunzira mayankho anu apadera kwa shuga wotsika kwambiri, pamene zikhoza kuchitika, ndi momwe mungaziletse kuti zisapitirire.
Zotsatira:
> Hypoglycemia (Low Blood Sugar). Clinical Cleveland. https://my.clevelandclinic.org/health/diseases/11647-hypoglycemia-low-blood-sugar.
> Kerksick CM, Arent S, Schoenfeld BJ, et al. Gulu lachikhalidwe cha masewera olimbitsa thupi: zakudya zam'thupi. Journal of International Society of Masewera Zakudya . 2017; 14 (1). lembani: 10.1186 / s12970-017-0189-4.
> Bwereza BI. Zinthu Zamagetsi Zolepheretsa Kuchita Maseŵera a Marathon. PLoS Computational Biology . 2010; 6 (10). lembani: 10.1371 / magazini.pcbi.1000960.