Zakudya zanu ndi mavitamini anu pa masiku omwe mumakhala nawo nthawi yaitali ndi ofunika kwambiri pa ntchito yanu ndi chitonthozo.
Masiku awiri musanapite nthawi yaitali (ndi theka lanu kapena la marathon) muyenera kukhala masiku apamwamba. Muyenera kuonetsetsa kuti muwonjezere kuchuluka kwa carbs mu zakudya zanu, osati zakudya zonse. Carbo-loading sikutanthauza kuti muyenera kudya mbale zitatu za pasitala kuti mudye chakudya.
Cholinga cha makilogalamu 65% kuchokera ku carbs masiku amenewo. Mukhoza kukhala ndi mapuloteni koma, m'malo mwa nkhuku ndi mpunga, khalani ndi mpunga ndi nkhuku. Pasitala , mpunga wophika kapena wophika, mbatata, zipatso, ndiwo zamasamba zowonjezera, ndi zakudya ndizochokera ku carb. Pewani zakudya zopangira mafuta monga nyemba ndi zakudya zilizonse zomwe zingakhumudwitse m'mimba mwathu kapena zingathetse tulo.
Musaiwale Zokhudza Kutengeka
Madzi abwino amamwa bwino kuti mukhale hydrated. Simukusowa kumwa zakumwa masewera tsiku lisanayambe. Mukhoza kuyesa hydration mwa kuyesa mkodzo. Ngati mkodzo wanu uli wachikasu ngati mandimu, mumakhala bwino. Ngati ndi mdima wandiweyani, mwatenthedwa madzi ndipo muyenera kumwa madzi ambiri. Yesetsani kuchepetsa kumwa mowa tsiku lisanayambe. Sikuti kumwa mowa kumangokukhadzitsani, koma kungakulepheretseni kugona tulo.
Kodi Chakudya Chakudya Chakudya Chakudya Chakudya Cham'mawa N'chiyani
Chakudya cham'mawa musanapite nthawi yaitali, kambiranani mobwerezabwereza kuti mutenge kwambiri carbs ndi mapuloteni. Sankhani zakudya zophweka mosavuta. Zitsanzo zina za mafuta abwino omwe asanakhalepo nthawi yayitali zimaphatikizapo bagel ndi mandimu, nthochi ndi galasi, kapena mbale ya chimfine kapena oatmeal ndi chikho cha mkaka.
Ngati mukupeza kuti mukuyamba kukhala ndi njala osati patali kwambiri, onetsetsani kuti muwonjezerepo zakudya zina zam'mawa nthawi yotsatira.
Onetsetsani kuti simungapitirize kutentha kwambiri m'mawa anu, kotero mungapewe kupanga choyimitsa dzenje . Muyenera kumwa 16 mpaka 24 oz (osamwa caffeinated) madzi ola limodzi musanayambe kuchita masewera olimbitsa thupi kapena mtundu. Lekani kumwa pambuyo pake, ndipo pitirizani kutulutsa chikhodzodzo chanu. Mutha kumwa zakumwa 4 mpaka 8 zamadzimadzi pa mphindi 10 musanayambe nthawi yaitali kuti mutenge madzi.
Palibe Chatsopano pa Tsiku la Mpikisano
Kumbukirani kuti nthawi yayitali ndi mwayi wanu kuti mupeze zakudya zomwe muyenera kudya musanafike tsiku lanu. Ganizilani nthawi yayitali ngati momwe mumachitira kavalidwe kanu ka marathon kapena full marathon. Mufuna kudziwa zomwe zikukuthandizani pa maphunziro anu, kotero simukuyesa kudya zakudya zatsopano pa tsiku la mpikisano.