Iwe unoenda kunze kwenguva refu, kana kuedza kuita nguva yako yakanakisisa pane 10K kana hafu marathon. Chii chaunofanira kudya nekumwa nesimba? Iko iyo inodhura simba inobatsira chero ipi zvayo pane yePart Tart kana imwe nzira inosanganiswa ? Dombo Rekutsvakurudza Dombo reVatambi 'Bhuku Rinoona nezveVatambi rinoti kwete, kuti mazhenje emagetsi uye gels simba zviri nyore, kwete chero zviri nani pakuvandudza kutsungirira kana kushanda.
Simba Gels vs. Gorosi Jelly
Simba gels zviri mumapakiti anokwana ega kuisa mumuromo mako uye kushambidza nemvura yakawanda. Hapana chekuta inoda - inogona kudzivirira kuvhiringidza apo iwe uri kunyunyuta uye kuzvikudza. Iko kusimudzirwa kwehuga, kunyange zvazvo mumwe nomumwe achizvibata pachake sekuve munyoro pane chirwere chekudya kupfuura mamwe, mumwe nomumwe ane marudzi akasiyana eashuga. Mumwe wemarathon wangu anofamba shamwari dzinowanzoshamisika kuti sei asingaiti mvura yega jelly, kuisa mubhokisi shoma, uye kushandisa icho pane kungoita dhora pakiti kana zvimwe zvemitambo gel energy. Dombo Rekutsvakurudza Foundation raizomuudza kuti aite - iyo simba gels ine chinyorwa chakafanana neJell-O Pop. Kana ukasarudza kuzviita iwe pachako, edza nayo paunogara uchifamba sezvaunenge uchida nesimba gels.
Mabhaja Ezvinokambaira zvinopikisana neScickers kana kuti Pop Tart
Iwe unogona kupedza $ 1-3 pane fancy energy bars , imwe neimwe ichiti inopa carbs uye mapuroteni mune magic mix.
Asi Stone Research Foundation inoti vazhinji vavo havana kusiyana nebar Snickers kana Pop Tart. Ini ndinotakura simba rekushandisa kuti rive nyore pane kufamba kwenguva refu, uye ini ndinosarudza imwe iyo iri nyore kucheka uye haina chipfeko chinonyunguduka muwrapper. Ndinozvidzivirira pasi pamibare yakashandisa shuga inodhaka nokuti ine zvinokonzera kukuvadza pamigwagwa yangu yekudya, kubva pakusuruvara kusvika kune zvigaro zvakasununguka .
Iwe haudi zviratidzo izvi kana uchifamba kwenguva refu. Iwe unogona kuchengetedza mari kuburikidza nokutenga nzira inosanganiswa kana kusanganisa imwe yako kubva kumazambiringa akaomeswa, makungu, yogurt chips, nezvimwewo.
Trail Mix Recipes
Shamba Nemvura uye Nemahope
Mvura ndiyo nzira yakanakisisa yekuzadzikisa muviri wako paunenge uri kushandisa kweawa kana kuti pasi. Asi kana iwe uri kuenda kutsungirira uye uri kutuka zvakawanda, unoda carbs uye munyu kuti uzvidzore. Mitambo yemiti nemakrohydrates uye electrolytes inopa izvo zvinoda kutora paunenge uchifamba, uchimhanya, kana kuti motokari kwemaawa anopfuura. Dombo Research Research Foundation rinotaura kuti vanhu vazhinji vanonwa mvura yakawanda kana yakashamiswa . Wedzera zvimwe zvishoma zvinosanganisa muto muhombodo yako yemvura, kana squirt yemuconi. Vatambi vemoyo murefu vanotaura kuti zvakare-zvinwiwa zvinwiwa zvakadai semiti yemichero kana malassi zvinogona kukonzera kushungurudza. Kana mitambo yekunwa inonaka inotapira kwauri, edza mitsva yakasiyana.
Mitambo Inwa Zvokudya
Zvigadzirwa
Simba rinoshandiswa gels, simba mabhii, uye zvinwiwa zvinodhaka zvinogona kuva nemishonga yakazara yemishonga uye zvigadziri mazviri. Asi iyo Stone Research Foundation inotaura kuti zviviri chete zvinowedzera zvinoratidzika kuti zvine chinetso kana iwe uchitevedza: caffeine semhepo inokurudzira, uye iwe unogadzira kuvaka musumbu.
Kana iwe uri mutendi kune zvimwe zvinowedzera, ndinovapa kuchengetedza kusvikira mushure mekunge maitwa nekushanda kwenyu kwemazuva akawanda pane kutengesa kushungurudzika kwekudya kubva kwavari.
Kunaka Kunogona Kukunda Dzimwe nguva
Iwe unogona kuchengetedza mari nokuita kuti simba rako riite zvokudya uye zvinwiwa zvemitambo, asi pachava nenguva apo pazvinenge zviri nyore kuti uzvitenge chete kubva pakhefu. Tsvaga imwe isingadhuri, isina unneeded supplements. Tenga kuravira pamwe chete nyore. Ndinotenga mapuranga eKufuratesi nokuda kwekufamba kwangu kwenguva refu nokuti vari nyore kutsvaga - asi mutsara wakaoma zvikuru kuzarura. Ndisati ndabva pamba, ndinoipinza mukukura kwemajoni chunks uye ndoitakura muhomwe duku shoketi.
Ini ndinotakura mapeti kana mabhorogi maduku ekunwa zvinonwiwa zvemitambo saka ndinokwanisa kusanganisa zvangu mumabhodhoro angu emvura pamakwara angu akareba.
Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvimwe Zvokudya
Mushure mezvo, haufaniri here kuva nekunaka kunwa kunwa ? Hapana chinhu chakakwirira chepamusoro chinodiwa, tsvakurudzo inoti chocolate mukaka unoita sechinhu chakanaka chebasa, sekuda kunwa chero doro rine mapuroteni nemahydrohydrate. Zvikomborere iwe mocha latte kana frappachino uye iwe uchange uri kupa protein, carbs, uye caffeine - mugumo wakakwana pakuita basa guru!
Mhedziso: Athlete's Advisory Board, Stone Research Foundation Symposium, June 1, 2005.