Mmene Mungadye ndi Kumwa Panthawi Yophunzitsa Ndiponso pa Tsiku la Marathon
Kupeza zakudya, madzi ndi mphamvu zopatsa mphamvu nthawi yomwe amaphunzitsidwa pa marathon komanso pa tsiku la mpikisano n'kofunikira kuti mupange kumapeto. Tiyeni tiyang'ane pa zakudya zomwe muyenera kuzigwiritsa ntchito pamasabata a maphunziro ndi momwe mungadye ndi kumwa moyenera pa ulendo wanu wautali komanso tsiku la mpikisano.
Pomwe mukuphunzitsidwa, mudzakhala mukuwotcha zakudya zambiri komanso mukusowa zakudya zoyenera kuti mupange minofu ndi ma capillaries kuti mudyetse minofu imeneyi.
Kodi Mutha Kutaya Kunenepa pa Maphunziro a Marathon?
Musayambe kudya zakudya zopanda malire pa maphunziro anu a marathon. Komabe, ino ndi nthawi yabwino kwa iwo omwe ali onenepa kwambiri kuyamba chakudya choyenera, chokhazikika cha kalori, kapena kuti azikhala ndi chakudya chamagulu chokhala ndi zakudya zopanda phindu komanso zopanda phindu.
Pazochitika zonsezi, oyendayenda amayenera kuwonongeka ndi mafuta ochepa pang'onopang'ono komanso osasinthasintha. Mu masabata 18 a maphunziro a marathon, mukhoza kutaya mapaundi okwana mapaundi okwana 15 pokhapokha kuchokera ku maphunziro a maphunziro - ngati simukuwonjezera kuchuluka kwa ndalama zomwe mukudya ndikukhalabe olemera panthawi yomwe munayamba.
Kwa iwo omwe ali mkati mwa mapaundi angapo a kulemera kwawo, mvetserani zomwe thupi lanu likuchita pamene mukuwonjezera maphunziro anu kutali. Ngati mumadzipeputsa kutaya thupi ndikumva mutatopa komanso mutatopa, muyenera kuganizira za kuwonjezera zakudya zanu zokwanira kapena kuwonjezera zakudya zopatsa thanzi tsiku ndi tsiku.
Zakudya Zamadzimadzi Ndi Kupirira Mtumiki wa Athlete
Thupi limasowa makapu omwe alipo kuti awotche masiku anu oyenda kutali. Zakudya zapakitale / mapuloteni apamwamba sizilandiridwa kwa othamanga mtunda. Patsiku lanu lakutali lakutali mukhoza kutaya madzi , zomwe zimayambitsa impso. Amene ali ndi zakudya zamapuloteni apamwamba ayamba kutsindika impso zawo ndi mankhwala opangira mapuloteni.
Gwiritsani ntchito mapuloteni okwanira 15 mpaka 20 peresenti, 30 peresenti ya mafuta, ndi 50 mpaka 55 peresenti ya makapu.
Kudya zakudya zosiyanasiyana kuti mupeze micronutrients yomwe simungathe kuikamo piritsi. Yesani masamba ndi zipatso zatsopano. Ngati mukuletsa makilogalamu anu, mutengereni multivitamin tsiku lililonse kuti mupewe kufooka.
Musayambe kupanga zowonjezeretsa. Ambiri mavitamini opitirira amachoka mu mkodzo wanu, ndipo simukufuna kupondereza impso zanu. Mavitamini owonjezera-odzola mafuta ndi mchere amasungidwa m'thupi ndipo amatha kukhala ndi poizoni.
Simukusowa zakudya zina zomwe zimalonjeza kumanga minofu. Masewera olimbitsa thupi amagwiritsidwa ntchito nthawi yaitali, minofu yoonda, osati yambiri. Simukufuna mphamvu zowonongeka, koma minofu yomwe ingathe kugwira ntchito kwa maola ambiri.
Mphamvu Zokwanira Zomwe Mungaphunzire Masiku Amodzi ndi Tsiku la Marathon
Muyenera kubwezeretsa mphamvu kuti mupitilire tsiku lalitali la maphunziro a mailosi khumi kapena kuposa. Uwu ndi mwayi wabwino kuti muwone mphamvu zomwe zimakupangitsani kuti mulekerere bwino. Ndibwinonso kufufuza zomwe zidzaperekedwa pa maphunziro a marathon ndi kuphunzitsa ndi iwo.
Oyenda pamtunda wa marathon ali ndi mwayi woposa othamanga-matupi awo amatha kutulutsa mphamvu zawo kuchokera ku chakudya ndi zakumwa pa marathon.
Ambiri omwe amayenda marathon amadziwa kuti amafunika kudya pamene ali pa maphunzirowo. Thupi limawotcha mafuta onse omwe alipo ndipo limatembenuka kuti liwotche zinthu zilizonse zomwe zilipo. Kuti mupitirize kuthamanga, pamakhala mpweya wosavuta.
Mitundu ya Marathon Energy Snacks
Anthu oyendayenda akuyenda mofulumira akhoza kuthyola zipatso, mtedza, kusakaniza , kapena mipiringidzo yamphamvu . Koma omwe akusuntha pafupipafupi omwe amawasiya kupuma molimba amazindikira kuti kutafuna kungayambitse kugwedeza, chifukwa chake ambiri omwe amayenda mofulumira komanso othamanga akugwiritsa ntchito magetsi amphamvu monga Gu kapena PowerGel. Zitsanzo za izi zimaperekedwa nthawi zambiri mpikisano usanayambe.
Pano pali zosankha zambiri:
- Zipatso: Banana, malanje kapena apulo, ndi zipatso zouma monga zoumba zonse ndi zachilengedwe, ndipo nthawi zina zipatso zimaperekedwa pa marathon. Ndi zipatso zambiri muyenera kuthana ndi kutaya peel kapena pachimake, ndipo musamavulaze pamene mukunyamula. Zipatso zouma ndi zikopa za zipatso zimakhala bwino, koma zimafuna madzi kuti azitsuka.
- Mtsinje Wosakaniza : Ichi ndi chotukuka choyendayenda chokwera, ndipo chimanyamula bwino mumatumba ang'onoang'ono. Mudzasowa kuti muzitha kutsuka ndikukhala ndi madzi kuti musambe. Sakanizani njira yanu yosanganikirana ndi mabotolo ambiri a chakudya kuti mupeze kuphatikiza komwe mumakonda pamtengo wotsika.
- Mabotolo Amagetsi: Mufunikira kokha makilogalamu 100 mpaka 150 panthawi, choncho yang'anani mipiringidzo ya mini-size kapena kudula mipiringidzo yambiri mu magawo ang'onoang'ono. Fufuzani mitundu yomwe ilibe malaya omwe adzasungunuke kapena akuphwanyidwa ndi osokonezeka kuti adye.
- Masamba a Gummy ndi Chew Electrolyte : Zimbalangondo zosaoneka bwino ndi zina zowonongeka ndi zosavuta kunyamula ndi kuyamwa ndi kutafuna pang'ono. Mbalame yotchedwa Shot Bloks ndi magetsi oterewa amapereka electrolytes komanso shuga wamphamvu. Zimakhala zosavuta kutafuna pamene zikuyenda mofulumira ndipo sizikusowa madzi ochuluka kuti azitsuka.
- Magetsi amphamvu : Izi zimapangidwira mofulumira kwambiri wa carbs zomwe mungathe kuzimeza pamene mukupuma molimbika. Ayenera kutsukidwa ndi madzi.
Yesani Mtsinje Wonse Wotentha Zakudya Zambiri ndi Zakumwa pa Maphunziro Anu Oyamba Kuyamba
Fufuzani zomwe zimayambitsa zakudya zopangira masewera ndi zakumwa za masewera zomwe zidzaperekedwe panthawiyi pofufuzira webusaiti ya masewera kapena kulemberana mauthenga kwa wokonza masewera. Ngati akupereka mphamvu yamagetsi pa maphunziro kapena panthawiyi, mukufuna kudziwa pasadakhale kuti muthe kuyesera nthawi yoyamba yophunzitsa.
Ngati mukuganiza kuti mukufuna kugwiritsa ntchito chotupitsa kapena mphamvu yamagetsi pa mpikisano, onetsetsani kuti mukuyesera nthawi yanu yophunzitsa. Apo ayi, mungadziwe kuti zimakhumudwitsa mimba yanu, yomwe ndi nthawi yovuta kupeza chilichonse chatsopano. Mudzapeza kuti zakudya zopsereza zowonjezera zowonjezera zimayenera kutsukidwa ndi madzi ambiri, choncho konzani madzi anu kapena ndalama zomwe mumanyamula.
Pakati pa mpikisano wothamanga mumayang'ana mahema a magetsi amphamvu ndi magetsi amphamvu, omwe amati ndi abwino. Panthawi imeneyo ndichedwa kwambiri kusankha zomwe mungatenge-Marathon ndi tsiku lotsatira, ndipo muyenera kumvera "palibe chilichonse chatsopano pa tsiku la mpikisano".
Carbo-Akuyang'anira Pambuyo Mpikisano
Chombo cha Carbo pasanapite nthawiyi ndi kudya zakudya zakudya zapamwamba monga pasitala masiku atatu asanafike marathon. Zakudya za carb zingakhale 60 mpaka 70 peresenti ya calories yanu yonse. Izi zimabweretsa mlingo wa glycogen m'matenda anu kufika pamtundawu kuti mupeze zambiri pa marathon. Inu simukusowa kuti muwerenge izo, komabe. Idyani zakudya zachilendo ndipo musayambe kudya zakudya zatsopano. Njira inayake yomwe idagwiritsidwa ntchito kale inali yowononga makope anu osungidwa poyamba, koma izi sizinachitike ndi kufufuza.
Lembani mowa wanu ndi caffeine pamlungu sabata isanakwane. Mwinanso mukhoza kuletsa zakudya zam'mwamba kapena zam'mimba tsiku lomwelo musanayambe kukwera zakudya, kuti musakhale ndi magulu othamanga pa mpikisanowu. Ngati muli ndi lactose osakondana, chotsani mkaka.
Palibe Cholondola Chapafupi Pamaso pa Marathon
Chofunika kwambiri, musasinthe zakudya zanu kwambiri sabata isanakwane. Khalani ndi zizoloŵezi zabwino zoyenera kudya m'miyezi yapitayi ndipo pitirizani kukonda makapu omwe mumawakonda masiku atatu musanachitike.
Kumwa Pa Marathon Maphunziro ndi Tsiku la Race
Kodi mkodzo wanu uli bwanji? Muyenera kupitiriza kumwa madzi okwanira panthawi ya kupirira kuti mupitirize mkodzo wanu kukhala wowala kwambiri ndi thupi lanu.
Pa maulendo anu onse ophunzitsidwa, komanso kuyenda kwanu kutali, muyenera kukhala hydrated. Imwani kapu yaikulu yamadzi ola limodzi musanapite kukaphunzira. Madzi owonjezera amatha kudutsa musanayambe kuyenda. Pakati pa mphindi khumi ndi zisanu ndi theka la ola mukamayenda, malingana ndi kutentha ndi kuchuluka kwa thukuta lanu, imwani chikho china cha madzi. Mukamaliza kuyenda kwanu, thawani ndi galasi lalikulu la madzi, ndipo mukhale ndi zakudya zopatsa thanzi kuti mulowe m'malo mwa mchere wa thupi mutaya thukuta. Ngati mkodzo wanu uli wamdima wakuda mutayenda, simunamwe mokwanira. Ngati uli ndi udzu wonyezimira umamwa moyenera.
Hyponatremia ndi kuchepa kwa madzi
Otsogolera azachipatala a Marathon ndi malangizo a ACSM Marathon Mauthenga Otsogolera amalimbikitsa opirira ndi othamanga kuti amve ludzu lawo kuti adziwe nthawi ndikumwa kotani. Anthu ambiri amamvera malangizo omwe amamwa komanso kumwa madzi amadzimadzi amayamba kuchepa, pamene oyendetsa masewera a marathon awona kuchuluka kwa masewera a hyponatremia kutsukidwa kunja kwa mchere wa thupi ndi thukuta ndi kumwa madzi osadziwika m'malo mwa zakumwa zamasewera. Nazi malingaliro ena okhudza hydration:
- Dziyesetse Wekha Musanayambe Kuthamanga Kwambiri : Kuti mudziwe ngati mukumwa mowa kwambiri kapena madzi pang'ono, dziyeseni nokha musanayambe komanso mutayenda maulendo ataliatali. Kupeza kulemera ndi chizindikiro chomwa mowa kwambiri madzi. Sinthani kumwa kwanu kuti musinthe zambiri ku zakumwa za masewera kuti mutengere mchere, kapena mudye mchere wa pretzels pa kuyenda kwanu ndikumwa madzi pang'ono ochepa. Kutaya thupi ndi chizindikiro cha kuchepa kwa madzi-simukumwa mokwanira. Gwiritsani ntchito maulendo anu autali kuti mudziwe izi.
- Caffeine : Siyani mankhwala a caffeine musanayende. Sikuti zimakuchititsani kukodza nthawi zambiri, zimachotsa madzi ochulukirapo m'dongosolo lanu. Ngati muli woledzera, pewani musanayambe kuyenda ndipo muzisamalira mukakhala ndi madzi okwanira 16 mutayenda. Musagwiritsire ntchito zakumwa zakumwa zapamadzi zapamwamba pa ulendo wautali.
- Madzi Onyamula : Mbali imodzi yamagalimoto anu amayenera kukhala yonyamula madzi. Dzadzani botolo lanu la madzi ndipo mutenge limodzi kuti mutsimikizire kuti muli ndi madzi okwanira mukuyenda. Anthu ambiri samamwa mokwanira madzi akasupe omwe ali m'njira, omwe angakhale otsekedwa m'nyengo yozizira. Oyendayenda ayenera kunyamula botolo nthawi ya marathon. Mukhonza kusowa zakumwa pakati pa malo osungira madzi kapena kupeza kuti apindula kapena kutuluka madzi kapena makapu. Izi zingakhale zoopsa zomwe muyenera kuzipewa.
- Zakumwa Zamasewera : Zakumwa za masewera ndi zowonjezera zakumwa zotchedwa electrolyte zingagwiritsidwe ntchito mutatha kuyenda kwa oposa ola limodzi ndi thukuta. Izi zimalowetsa mchere umene umataya thukuta komanso umatonthozedwa kukupatsani shuga-mphamvu zomwe mumasowa panthawi yopirira.
Kuthamanga Pa Marathon
Pa marathon, nthawi zambiri mumapatsidwa madzi ndi zakumwa zolimbitsa thupi monga electrolyte monga Gatorade. Zochitika zina zimagwiritsa ntchito zakumwa za electrolyte zomwe ziribe shuga-muyenera kudziwa kuti mutha kukhala ndi mphamvu yowonjezera nanu pamene mukufunikirabe ma carb panthawiyi. Dziwani chochitika chanu komanso momwe izi zilili, kuti musamamwe mochepa kwambiri ndipo mukumva ludzu pakati pa sitima, kapena mochulukirapo ndikulowa mowonjezereka.
Musamamwe chilichonse chatsopano pa tsiku la marathon. Pamene mukupita kumalo olimbitsa thupi, yesetsani kumwa mowa womwewo womwe mumadziwa kuti udzaperekedwa pa marathon. Mwanjira imeneyi mudzadziwa ngati izi zimakhumudwitsa m'mimba mwanu. Ndikwanzeru kugwiritsa ntchito zakumwa zakumwa zapamwa zapamadzi pa marathon. Mlingo waukulu wa caffeine ungapangitse kutaya madzi m'thupi.
> Zotsatira:
> American College of Sports Medicine. Udindo Wotsogola: Zakudya Zakudya ndi Zosangalatsa. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (3): 709-731. lembani: 10.1249 / mss.0b013e31890eb86.
> Thomas DT, Erdman KA, Burke LM. Udindo wa Academy of Food and Dietetics, Odwala Zakudya za Canada, ndi American College of Sports Medicine: Nutrition ndi Athletic Performance. Journal of Academy of Food and Dietrotics . 2016; 116 (3): 501-528. lembani: 10.1016 / j.jand.2015.12.006.