Nzira Yokudya Nokunwa Zvakanaka Panguva Yokudzidziswa uye paMarathon Race Day
Kuwana chikafu, mvura inoshandiswa uye simba rinopedza kudya panguva yakadzidziswa marathon uye pamusi wemitambo zvakakosha kuti uite kusvika pakupedzisira. Ngatitarisei nezvekudya iwe unofanirwa kushandiswa mukati memavhiki ekudzidziswa uye kuti ungadya sei uye unwe zvakakodzera pakudzidzisa kwako kwenguva yakareba nekufamba kwezuva.
Nekuwedzera kwemaireji ako munguva yekurovedza kwako , iwe uchange uri kupisa makoriki uye unoda kudya kwakakodzera kuti uite misumbu uye capillaries kuti iwedzere mazamu aya.
Iwe Uchashora Kurema Mukati Marathon Kudzidziswa?
Usaenda pane zvakanyanya kukanganisa, kusagadzikana kwekudya panguva yako marathon kudzidzira. Zvisinei, iye zvino inguva yakanaka kune avo vane kuwandisa kwekutanga kutanga pazvokudya zvakaringana, zvinyoro-calori-zvisingabvumirwi, kana kuti varambe vachidya kudya kwemazuva ano pasina kuwedzera kwekoriori kana zvikamu.
Muzviitiko zvose izvi, vafambi vanofanira kuona kuora kwekureruka uye kusingagumi kwemafuta uye kutendeuka kwaro kune hutano hwakanaka, mapfupa, uye maonda. Mumasvondo gumi nemasere ekudzidzira marathon, unogona kurasikirwa mapaundi zana emafuta akawanda kubva pamakadziro ekudzidzisa-kana iwe usingawedzere mari yaunenge uchidya uye wakaramba uine uremu panguva yawakatanga.
Kune avo vari mukati memaundi mapaundi ehutano hwavo hwakanaka, teererai miviri yemuviri wenyu apo iwe unowedzera kudzidzisa kwako kure. Kana iwe ukazviona uchirasikirwa uye uchinzwa wakaneta uye wakaneta, unofanira kufunga kuwedzera zvikamu zvako zvekudya kwakanyatsonaka kana kuwedzera kudya kwakanyatsonaka pane zvaunoita zuva rega rega.
Carbohydrates Ndiyo Kutsungirira Shamwari Yemutakuri
Muviri unoda huve nehutukodhaiti huripo kuti upise paunogara kure kure kufamba mazuva. Low carb / high protein foods hazvikurudzirwi nevatambi vanoenda kure. Pamazuva ako akareba okudzidzira kure iwe unogona kunge usisina mvura , iyo inosimbisa itsvo. Avo vari puroteni yakakura yekudya vari kutotomesa mafungiro avo pamwe chete nemapurojekiti ekuputsa mapuroteni emagetsi.
Gara uchidya kudya kwakakwana kwema15 kusvika ku20 muzana mapuroteni, 30 muzana mafuta, uye 50 kusvika ku55 muzana yemakrohydrate.
Idya zvekudya zvakasiyana-siyana kuti uone kuti unowana micronutrients isingagoni kuiswa mumapiritsi. Edza miriwo mitsva nemichero. Kana iwe uchidzivirira makoriro ako, tora ma-multivitamin zuva rega roga kuti uchengetedze kukundikana.
Usatanga kutanga kuwedzera zvidimbu. Kazhinji mavhithamini akawedzera anobuda mumuguta wako, uye zvakare haudi kuomesa itsvo dzako. Mafuta akawanda-anogadziriswa mavitamini uye mamwe emaminerari anochengetwa mumuviri uye anogona kuvaka kusvika kuhuwandu hwehutu.
Iwe haunoda chero zvigadzirwa zvinowedzera kuvimbisa musuru. Kutsungirira mitambo inoshandiswa kwenguva refu, miviri yakaonda, kwete yakawanda. Iwe hausi kutsvaga simba rinoputika, asi misumbu inogona kuita zvishoma nezvishoma kwemaawa.
Simba Rinowedzera Nguva Yenyu Yakakura Kudzidzira Mazuva uye Marathon Race Day
Iwe uchada kudzorera simba kuti uite kuburikidza nezuva refu rekudzidzisa kwemaira gumi kana kupfuura. Uyu mukana wakanaka wekuona kuti simba ripi rinokudya iwe unorega kutsungirira zvakanakisisa. Zvakakoshawo kutsvakurudza izvo zvichagoverwa panzira ye marathon uye kudzidzisa neavo.
Vatambi veMarathon vane ruzivo kune vamhanyi-miviri yavo inokwanisa kudzorera simba ravo kubva pakudya nekumwa munguva ye marathon.
Vakawanda vanofamba marathon vanoona kuti vanoda kudya panguva iyi. Mutumbi unopisa mafuta ose aripo uye unotendeuka kuti upise chero chipi zvacho chiripo. Kuti urambe uri munhangemutange, nyore karodihydrate inodiwa.
Aina Marathon Energy Snacks
Vafambi vanofamba nenzira inononoka vanogona kukwira pamichero, makungu, marangariro , kana simba rakasimba. Asi avo vari kufamba-famba vanovasiya vachifema zvakaoma vanoziva kuti kutsva kunogona kukonzera kugunha, ndicho chikonzero vazhinji vanofamba nokukurumidza uye vanomhanya vauya kushandisa simba gels seGu kana PowerGel. Zviyero zveizvi zvinowanzopiwa kunze musati waro.
Heanoi sarudzo dzakawanda:
- Chibereko: Banana, marangi kana maapuro, uye michero yakaomeswa yakadai semafuta akaomeswa zvose zvakasikwa, uye dzimwe nguva michero inopiwa pamusangano we marathon. Nezvibereko zvakawanda iwe unofanirwa kutarisana nekurasa peel kana nheyo, uye uzvichengetedze kubva pakukuvadzwa uchiri kutakura. Mucheka wakaoma uye michero yeganda yakazara zvakanaka, asi unoda mvura kuti uashambidze pasi.
- Trail Mix : Ichi chikafu chechikafu chekufamba, uye chinotakura zvakanaka mumabhegi maduku. Iwe uchada kukwanisa kutsvaga uye kuva nemvura yekuishambidza. Sakanidza nzira yako pachayo kusanganiswa kubva kune zviyo zvakawanda zvekudya kuti uwane kusanganiswa kwako kwaunoda pamutengo wakaderera.
- Simba Bhoji: Iwe unongoda mapeji zana kusvika 150 panguva imwe chete, saka tarisa mini-size mabhaji kana kutema mabhii makuru muzvikamu zviduku. Tsvaga mhando dzisina micheka inenge yakanyunguduka kana kuti yakaoma uye inosvibisa kudya.
- Gummy Bears uye Chero Electrolyte : Zvigadziriswa zvema gummy nezvimwe zvinokonzerwa nejeri zviri nyore kutakura uye kunwisa nekucheka zvishoma. Mamiriro ekudhura mabhuku uye mabheji akafanana emagetsi anopa electrolytes pamwe neshuga yemasimba. Izvo zviri nyore kutsvaga pavanenge vachifamba nekushamisika uye havadi mvura yakawanda yekugeza.
- Simba Gels : Izvi zvakagadzirirwa kukurumidza kukurumidza kwekatebho iwe unogona kumedza uchifema zvakasimba. Vanofanira kushambidzwa nemvura.
Edza Zvose Marathon Kunwa Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvoku
Tsvaga kuti chii chinopisa kudya uye zvinwiwa zvemitambo zvichagoverwa mumusangano kuburikidza nekutsvaga webhusaiti yepambiso kana kutumira email kumutevedzeri wemitambo. Kana ivo vachipa simba rega gel panhandare kana panguva yepo, iwe unoda kuziva kare kuti iwe uedze kuedza kutanga pakutanga kwemazuva ako akareba ekudzidzisa.
Kana iwe uchifunga kuti iwe unoda kushandisa shina kana simba gel panguva yemakwikwi, iva nechokwadi chekuti unoedza kubva pane yako nguva refu yekudzidzisa. Kana zvisina kudaro, iwe ungaona kuti zvinokuvadza dumbu rako panguva yemakwikwi, iyo nguva yakaipa yekuwana chero chinhu chitsva. Iwe uchaonawo kuti masvuru akawanda ezvokudya zvinoda kushambidzwa nemvura yakawanda, saka uronga mvura yako inomira kana chiyero chaunotakura zvakakodzera.
Pakati pemakwikwi ose epo iwe unoona matumba emarudzi akasiyana-siyana emagetsi nemagetsi, rimwe nerimwe rinoti ndiro rakanakisisa. Panguva iyoyo yakanyanyisa kuti isarudze kuti chii chaunofanira kutora pamwe-marathon ndezuva rakatevera, uye iwe unofanira kuteerera "hapana chinhu chitsva pamutambo wezuva".
Carbo-Kuchengetwa Pamberi Pemutambo
Carbo-loading pamberi pemakwikwi ndiyo tsika yekudya zvakadzama-gorobhaidhadhi sekudya sepasta mumazuva matatu isati yasvika marathon. Nhamba ye carb inogona kuva 60 kusvika ku70 muzana yemakori ako ose. Izvi zvinounza chikwata che glycogen mumatumbu ako kusvika paupamhi kuitira kuti uve nezvimwe zviripo panguva ye marathon. Iwe haufaniri kudarika, zvisinei. Idya zvikamu zvakajairika uye usataurire kudya kupi zvitsva. Imwe nzira yakamboshandiswa-yakashandiswa yaiva yekuderedza mapehydrates ako akachengetwa kutanga, asi izvi hazvina kuonekwa nemutsvakurudzo.
Deredza doro rako uye caffeine mukati mevhiki musati marathon. Iwe unogonawo kuvhara zvakanyanya fiber kana kuti gassy kudya zuva risati rasvika marathon, unonamatira zvokudya zvakasara zvakasara kuitira kuti iwe urege kuva nemakwikwi emumhanyi munguva yomutambo. Kana iwe uine lactose isingatauriki, bvisa mazai emukaka.
Hapana Chitsva Chekodzero Pamberi peMarathon
Chinonyanya kukosha, usashandure kudya kwako zvakanyanya muvhiki musati marathon. Iva netsika dzakanaka dzokudya mumwedzi yapfuura uye wedzera yako inofarira makakidhyidrate mumazuva matatu isati yaitika.
Zvokunwa Panguva yeMarathon Kudzidzira uye paRace Day
Ko urini wako sei? Iwe unofanirwa kuramba uchinwa mvura yakakwana panguva yekutsungirira famba kuti urambe urinhi ruvara ruvara uye ruzivo rwemishonga inobvisa muviri wako.
Pamusoro pekudzidzisa kwako kwose, pamwe nekufamba kwako kure, unoda kugara hydrated. Inwa girazi huru (16 ounces) yemvura awa imwe usati waenda kunodzidzira kufamba. Mvura yakanyanyisa inotanga kupfuura usati watanga kufamba kwako. Maminetsi gumi nemashanu kusvika hafu yeawa paunofamba, zvichienderana nekupisa uye nemari yaunosuka, inwa imwe kapu yemvura. Paunopedza kufamba kwako, kuguma negorozi remvura, uye uine zvimwe zvekudya zvakasviba kuti uwane mutumbi wemuviri wakarasika kuburikidza nekutuka. Kana urinhi yako iine masikati machena mushure mokufamba kwako, iwe hauna kunwa zvakakwana. Kana iri tsvina yakatsvuka iwe wakanga uchinwa zvakakwana.
Hyponatremia uye Kuderedza mvura
Marathon vatungamiri vezvehutano uye ACSM Marathon Zvirongwa Zvitsva zvinoreva kutsungirira vanofamba nemhanya kuti vaite nyota yavo kuziva nguva uye zvakadini zvokunwa. Vanhu vakawanda vanoteerera mirayiridzo yekunwa uye saka kushaya mvura yakawanda kunowedzera kuderera, asi marathon vatungamiri vakaona kuwedzera kwezviitiko zve hyponatremia-kucheneswa kunze kwemuviri wemunyu nekutuka uye kunwa mvura yakajeka panzvimbo yezvinodhaka zvemitambo ye electrolyte. Heano mamwe mazano pamusoro pe hydration:
- Zvienzanise Pamberi uye Mushure Mokufamba Kwenguva refu : Kuti uudze kana uri kunwa zvakanyanya kana kuti mvura shomanana, zvienzanise iwe pakarepo uye shure kwekufamba kwako kwenguva refu. Kuwana uremu chiratidzo chekunwa mvura yakawanda pachena. Rongedza kunwa kwako kuti uchinje zvakawanda kune zvinwiwa zvemitambo kuti uwane nzvimbo yehuyu, kana kuti udye salt pretzels paunofamba uye unwe zvishoma zvishoma mvura yakajeka. Kurasikirwa uremu chiratidzo chekupera simba-hausi kunwa zvakakwana. Shandisa nguva yako refu yekurovedza inofamba kuti uwane izvi zvakarurama.
- Caffeine : Bvisa caffeine usati wafamba. Haisi kungoita kuti iwe ude urinate kakawanda, inobvisa mvura yakawanda kubva pane yako. Kana iwe uri muropa wekofi, taura shure usati wafamba uye uzvibata iwe mushure mekunge wave nemaawa gumi nemaviri mushure mekufamba kwako. Usashandisa high-caffeine simba zvinwiwa panguva yekufamba kwenguva refu.
- Kutakura Mvura : Chimwe chemafambiro enyu anofanirwa kunge chiri chekutakura mvura. Zadza bhodhoro rako remvura uye uende naro pamwe chete kuti uone kuti une mvura yakakwana uchifamba. Vanhu vazhinji havanwi mvura yakakwana kubva mumatsime emvura ari munzira, izvo zvingatorerwa munguva yechando. Vatambi vanofanira kutakura bhodhoro munguva ye marathon pamwe chete. Iwe unogona kunwa kunwa pakati pezvitoro zvemvura kana kuti ona kuti dzakapetwa kana kuti dzinopera mvura kana makombe. Izvozvo zvinogona kuva mamiriro ezvinhu ane ngozi uyo waunoda kudzivisa.
- Zvinwiwa zveMitambo : Zvinwiwa zvemitambo uye electrolyte zvinotsiviwa zvinwiwa zvinogona kushandiswa mushure mokufamba kwemaawa anopfuura makumi mana uye kufema. Idzi dzinotsiva munyu wakarashika nokutuka uyewo unotapira kukupa jolt ye shuga-simba raunoda panguva yekutsungirira.
Hydration Panguva yeMarathon
Munguva ye marathon, iwe kazhinji uchapiwa mvura uye shanduro yemitambo ye electrolyte yakadai seGatorade. Zvimwe zviitiko zvinoshandisa zvinokonzera electrolyte zvisina shuga-iwe unoda kuziva kuti iwe unogona kuva nemafuta ekudya pamwe newe sezvaunenge uchiri kuda iyo carbs panguva yechiitiko. Ziva chiitiko chako uye kuti izvi zvakaparadzana sei, saka iwe hauzotomwi zvishoma uye unobatwa uine nyota pakati pezvivako, kana kuti uwandu uye upinde muhotera.
Usanwa chero chinhu chitsva pazuva re marathon. Paunenge uchivhima, unodzidzira nokunwa simba rakafanana iro iwe unoziva richagoverwa pa marathon. Nzira iyi iwe uchaziva kana zvinowanzogumbura dumbu rako. Hazvisiwo kuchenjera kushandisa yakanyanya-caffeine inwa doro munguva yemarathon. Nhamba yakakura ye caffeine inogona kukonzera kupera simba.
> Sources:
> American College of Sports Medicine. Chigaro Chimiro: Chikafu uye Athletic Performance. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2009; 41 (3): 709-731. doi: 10.1249 / mss.0b013e31890eb86.
> Thomas DT, Erdman KA, Burke LM. Nzvimbo yeChikamiro Chekudya uye Dietetics, Dietitians yeKanada, uye American College of Sports Medicine: Nutrition uye Athletic Performance. Zvinyorwa zveChikoro Chekudya Zvakakwana uye Dietetics . 2016; 116 (3): 501-528. doi: 10.1016 / j.jand.2015.12.006.