"Ndikumaliza marathon yanga yoyamba posachedwa. Ndiyenera kudya chiyani masiku ano?"
Zimene mumadya m'masiku anu musanayambe kupanga mpikisano wanu. Kudya kwambiri, zochepa kwambiri kapena zakudya zolakwika zingakulepheretseni kutopa pa nthawi ya marathon kapena kukulimbikitsani kuti muyimire chimbudzi chokwanira nthawi zambiri.
Chigamulo cha 1 cha chakudya cham'mbuyo cha marathon ndi: "Palibe chatsopano pa tsiku la mpikisano." Mukamaphunzitsa nthawi yayitali, muyenera kukhala mukugwiritsa ntchito galimoto yanu ndikuyesa zakudya zosiyanasiyana m'masiku omwe mumatsogolera.
Choncho, zokhudzana ndi zakudya zanu zam'mbuyomu, musayesetse zakudya zatsopano - ingokhalani ndi zakudya zomwe mumazikonda kale zomwe simukuzidya ndipo simunaperekepo vuto lanu m'mimba.
Chodya
Ndi mitundu iti ya zakudya zabwino kwambiri? Pasitala amakonda kwambiri anthu othamanga marathon, koma ena amatha kusankha chakudya, mkate, tirigu, mbatata, oatmeal, quinoa , mpunga, pizza (pitani mosavuta pa tchizi) ndi mbatata. Ndikofunika kuti mutenge mapuloteni tsiku lomwe musanayambe kukwera marathon, choncho muphatikize 3-4 oz. kutumikira nsomba, nyama kapena tofu pa chakudya chanu. Pewani zakudya zamtundu wambiri kapena zamagetsi monga nyemba ndi zakudya zilizonse zomwe zingakhumudwitse m'mimba mwanu kapena zingasokoneze tulo.
Ngati mukupita ku malo atsopano a marathon anu, onetsetsani kuti mukukonzekera chakudya chanu pasadakhale ndipo onetsetsani kuti zakudya zomwe mumazikonda zikupezeka mumzinda wa mpikisano. Ena othamanga samakonda kutenga mwayi uliwonse ndi kunyamula zakudya zomwe amakonda kwambiri kuti abwere nawo.
Nthawi yoti Idye
Tsiku lomwe musanayambe kukonza marathon, tulitsani makilogalamu anu tsiku lonse, kuti mukhale ndi maola awiri kapena atatu. Idyani zakudya zitatu zazikulu komanso zakudya zopangira zakudya ziwiri kapena zinayi. Pafupifupi 65-70% mwa makilogalamu anu amachokera m'zakudya, kotero yesetsani kuwonjezera zakudya zina za carb ku chakudya chanu ndipo onetsetsani kuti zakusakaniza zanu makamaka ndi carbs.
Gwiritsani ntchito njira zabwino ndikuyesera kupewa zakudya zopatsa thanzi kwambiri.
Yesetsani kudya chakudya chanu cham'mbuyomu pakati pa 4 koloko madzulo ndi 6 koloko masana, kotero mudzakhala ndi nthawi yochuluka yoyesa musanagone. Ngati mudya kumayambiriro oyambirira, mutha kukhala ndi chotupitsa chaching'ono maola angapo kenako.
Onetsetsani kuti mutsirizitse chakudya cham'mawa zaka 90 musanayambe marathon. Musakhale ndi kadzutsa kakang'ono ndipo musamangokhalira kwambiri carbs ndi mapuloteni. Zitsanzo zina za chakudya cham'mawa cham'mbuyo cha marathon (kachiwiri, musayese zakudya zatsopano) ziphatikizapo: bagel ndi batala; nthochi ndi mphamvu yamagetsi; kapena mbale ya chimfine ndi chikho cha mkaka.
Onaninso:
- 12 Yoyamba Kuthamanga Chakudya Chakudya Chakudya
- Chakudya Chamapamwamba kwa Othamanga
- 12 Quick Lunch Njira kwa Runners
- Nutrition ndi Hydration kwa Marathoners
> Kuchokera: Muth, Natalie, MD Chakudya Chakudya cha Ogwira Ntchito Zaumoyo, 2015