Mwayenda ulendo wautali, kapena kuyesera kuchita nthawi yanu yabwino pa 10K kapena theka-marathon. Kodi muyenera kudya ndi kumwa kuti mukhale ndi mphamvu? Kodi mphamvu yotsika mtengo imeneyi imakhala yabwino kuposa Part Tart kapena njira ina yosakaniza ? Bungwe la Adventory 'Advisory Board la a Stone Research Foundation linati ayi, kuti mipiringidzo ya mphamvu ndi mphamvu zamagetsi zimakhala bwino kwambiri, osati bwino kulimbitsa chipiriro kapena ntchito.
Magetsi amphamvu motsutsana ndi mavitamini a mphesa
Magetsi amphamvu ali mu mapepala abwino kuti alowe m'kamwa mwako ndikutsuka ndi madzi ambiri. Palibe kutafuna - komwe kungalepheretse kugwedezeka pamene mukung'ung'udza ndi kudzikuza. Iwo ali ndi mphamvu yowonjezera, ngakhale kuti aliyense amadzikhudzimutsa yekha kukhala wodekha pa dongosolo la kugaya kuposa ena, aliyense ali ndi shuga zosiyanasiyana. Mmodzi mwa azimayi okwatirana omwe amatha kuyenda nawo nthawi zambiri amadzifunsa chifukwa chake samangotsika madzi odzola, amaika mu botolo laling'ono, ndipo amagwiritsira ntchito izo m'malo mochitira dola paketi kapena zambiri pa masewera olimbitsa thupi. The Stone Research Foundation ikanamuuza kuti achite izo - angelo omwe ali ndi mphamvu zofanana ndi Jell-O Pop. Ngati mumasankha kudzipangira nokha, yesetsani kuyendayenda monga momwe mungakhalire ndi magetsi amphamvu.
Mabotolo Amagetsi Otsutsana ndi Ogwedeza kapena Pop Tart
Mukhoza kugwiritsa ntchito $ 1-3 pazitsulo zamagetsi zokongola, aliyense akunena kuti amapereka carbu ndi mapuloteni mu zosakaniza zamatsenga.
Koma Stone Research Foundation inati ambiri mwa iwo sali osiyana ndi bar ya Snickers kapena Pop Tart. Ndimanyamula galasi lamagetsi kuti ndipeze mosavuta paulendo wautali, ndipo ndimasankha imodzi yomwe imakhala yosavuta kuti icheze ndipo ilibe chovala chomwe chidzasungunuka mu wrapper. Ndimapewa zitsulo zochepa zomwe zimagwiritsa ntchito shuga chifukwa zimakhala ndi zotsatira zowopsa m'magazi anga, kuchokera ku nseru mpaka kumalo osungunuka .
Simukufuna zizindikirozi pamene mukuyenda ulendo wautali. Mukhoza kusunga ndalama mwa kugula msewu kusakaniza kapena kusakaniza zina zanu kuchokera ku zoumba, mtedza, chips, yogurt.
Maphikidwe a Trail Trail
Zidetsani Ndi Kumwa Madzi ndi Masewera
Madzi ndi njira yabwino kwambiri yobweretsera thupi lanu pamene mukuchita ola limodzi kapena osachepera. Koma ngati mukupita kupirira ndipo mukutaya thukuta, mumasowa ma carb ndi mchere kuti mudziteteze. Masewera a masewera ndi zakudya ndi ma electrolyte amapereka malo oyenererawa pamene mukuyenda, kuthamanga, kapena kuyenda njinga kwa ola limodzi. The Stone Research Foundation inanena kuti anthu ambiri amamwa madzi ambiri akamakondwera . Onjezerani pang'ono katsitsi kamene mumasaka anu a madzi, kapena squirt ya mandimu. Ochita maseŵera olimbikitsa amanena kuti zakumwa zoledzeretsa monga madzi a zipatso kapena cola zingayambitse kusuta. Ngati zakumwa za masewera zimamvekanso zokoma kwa inu, yesetsani zosakaniza zosiyana.
Masewera Imwani Maphikidwe
Zakudya
Magalasi amphamvu, mphamvu zotsalira, ndi zakumwa zamagetsi zitha kukhala ndi zitsamba zamagetsi komanso zowonjezeramo. Koma Stone Research Foundation imati mavitamini awiri okha awonetsedwa kuti ali ndi zotsatirapo iliyonse mukamachita masewera olimbitsa thupi: caffeine ngati chochititsa chidwi, ndi mlengi kumanga minofu.
Ngati muli wokhulupirira mu zowonjezera zina, ndimapulumutsa iwo mpaka mutatsiriza ntchito yanu yaitali kusiyana ndi kuopseza kukhumudwa kwachinsinsi.
Chisangalalo Chikhoza Kuchita Nthawizina
Mukhoza kusunga ndalama mwa kupanga mphamvu zanu zokhazokha ndi zakumwa za masewera, koma padzakhala nthawi zina zomwe zimakhala bwino kuti muzingogula pa alumali. Pezani imodzi yomwe ili yotsika mtengo, yopanda mankhwala osakanizidwa. Sinthani kulawa komanso mosavuta. Ndimagula zitsulo zamakono kwa kuyenda kwanga kwautali kwambiri chifukwa zimakhala zosafunafuna - koma zovuta kwambiri zimatsegula. Ndisanachoke panyumba, ndimadula nkhumbazo ndikumazitsitsa m'thumba laling'ono.
Ndimanyamula mapaketi kapena mapepala ang'onoang'ono a kusakaniza chakumwera kwa masewera kotero ndimatha kusakaniza wanga mu botolo langa la madzi paulendo wanga wautali.
Kumwa Mowa Mwauchidakwa ndi Frappachino
Pambuyo pake, kodi simungakhale ndi zakumwa zozizira ? Palibe chofunika kwambiri, kafukufuku amati chokoleti mkaka umachita ntchito yabwino, monga momwe amamwa madzi omwe ali ndi mapuloteni komanso mavitamini. Dzipindule ndi mocha latte kapena frappachino ndipo mutha kupereka mapuloteni, carbs, ndi caffeine - mapeto omaliza kuti mukhale ndi ntchito yaikulu!
Gwero: Bungwe la Athlete's Advisory Board, Stone Research Foundation Msonkhano wa pa June 1, 2005.