Momwe Mungatsimikizirire Kuti Mwayimbira Tsiku la Race
Zomwe mumadya ndikumwa tsiku loyamba komanso m'mawa a mpikisano, monga marathon, zimatha kusiyana kwambiri ndi ntchito yanu ndi chitonthozo pa mpikisano. Tsatirani malangizo awa kuti mutsimikizidwe kuti mwatenthedwa bwino ndikusungunuka bwinobwino.
Zomwe Mungadye ndi Kumwa Tsiku Lisanayambe Mphindi Yanu
Tsiku lotsatizana kapena theka la marathon ndi nthawi yokweza glycogen yanu (mphamvu yosungidwa), sungani madzi osungunuka, ndipo musamawononge zakudya kapena zakumwa zilizonse zomwe zingayambitse matenda.
Musayese zakudya zatsopano. Chigamulo cha 1 cha zakudya zisanayambe bwino 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 zisanachitike, musayese zakudya zatsopano. Ingogwirana ndi zakudya zomwe mumazikonda nthawi yayitali yomwe mumakonda kudya ndipo simunakupatseni vuto lililonse lakumadya.
Konzani patsogolo. Ngati mukupita ku malo atsopano kuti muthamangire mtundu wanu, 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.
Ganizirani pa carbu masana. Chakudya chanu chamasana tsiku lanu lisanakhale nthawi yabwino kuganizira za kupeza carbs. Muli ndi nthawi yochuluka yokonda zakudya, kotero chakudya chanu chamadzulo (osati chakudya chamadzulo) chiyenera kukhala chakudya chanu chachikulu pa tsikulo.
Khalani hydrated. Muyenera kumwa zakumwa zamadzimadzi kuti mutenge maola awiri kapena atatu. Chitani mkodzo. Ziyenera kukhala mtundu wachikasu, ngati udzu kapena lamonade yofooka. Onetsetsani kuti simungathe kuwononga kwambiri chifukwa chikhoza kuchotsa mphamvu yanu ya electrolyte. Ngati mukukwera ola lililonse, pewani kuyesetsa kwanu.
Musadye chakudya chamadzulo. Ena othamanga amaganiza molakwika kuti ayenera kutaya makilogalamu, makamaka carbs, pamene adya usiku usanayambe mpikisanowu. Koma kuwonjezera pa carbs kungathe kukupwetekani kuposa kukuthandizani. Ambiri othamanga adapeza njira yovuta yomwe kayendedwe ka carb imatsogolera ku "carb-loloading" pa mpikisano. Ma carbs sungasungidwe monga glycogen ndipo kwenikweni angakulolereni mvula kapena kulemera pamsasa wam'mawa ndikukukakamizani kuti muime pa porta-potties . Ingodya chakudya chokwanira, ndikugogomezera pa carbu.
Pewani mowa. Mowa umasokoneza iwe komanso umasokoneza tulo yako, choncho sibwino kugwiritsira ntchito usiku usanapite nthawi yaitali kapena mtundu.
Khalani kutali ndi zakudya zopanga mafuta. Pewani zakudya zamtundu wambiri kapena zamagetsi monga nyemba, chimanga, kapena mtundu uliwonse wa zakudya zomwe zingakhumudwitse m'mimba mwathu kapena zingathetse kugona.
Zomwe Mungadye ndi Kumwa pa Tsiku la Mphindi
Ngakhale kuti glycogen yanu imasungira minofu yanu iyenera kukhala yodzala ndi pakalipano, mukufunikirabe kutenga ma carbu ambiri pamwamba pa chiwindi chanu cha glycogen.
Dzipatseni nokha nthawi yokwanira. Onetsetsani kuti mutsirizitse chakudya cham'mawa osachepera 90 minutes musanayambe nthawi. Musakhale ndi kadzutsa kakang'ono. Gwiritsani ntchito kwambiri carbs ndi mapuloteni.
Zitsanzo zina za chakudya cham'mbuyo choyambirira chokwera cham'mawa chimakhala ndi bagel ndi batala; nthochi ndi mphamvu yamagetsi; kapena mbale ya chimfine ndi chikho cha mkaka. Apanso, musayesetse zakudya zatsopano, yesani izi musanaphunzire nthawi yaitali.
Khalani kutali ndi zakudya zokazinga. Zakudya zamtengo wapatali, zokazinga zimatenga nthawi yaitali kuti zidye ndikukhala mu dongosolo lanu lakumagazi, zomwe zimakupangitsani kukhala olemerera ndi othawa. Pewani zakudya zakuda monga bacon ndi soseji, komanso croissants ndi zina.
Onetsetsani kuti mwasungunuka. Imwani madzi osachepera 16 m'mawa. Lekani kumwa mola ola nthawi isanayambe, kotero muli ndi nthawi yochotsa madzi ena owonjezera musanayambe.
Mukhoza kumwa ma ola 4 mpaka 6 mpikisano musanayambe kuthawa madzi oyambirira.
Zowonjezereka Zowonjezera Madzi ndi Zakudya Zakudya Zakudya kwa othamanga
- Kodi Ndikhoza Kumwa Mowa Pa Maphunziro a Marathon? Zochita ndi zosayenera za kumwa ndi kuphunzitsidwa kutali.
- Malangizo ndi Hydration Guide kwa Long Distance Runners : Ngati mukuphunzitsa hafu ya marathon, marathon kapena ultra, phunzirani zambiri momwe mungaperekere.
- 5 Chakudya Chamasewero Chachizolowezi Zolakwika ndi Momwe Mungayankhire : Ziribe kanthu kaya mumayenda mtunda wotani, pewani zolakwa zanu kuti muthe kumaliza.