Ndezvipi uye Zvakadini Zvokudya Nekumwa Panguva Yokutsungirira Kwakasimba Kuedza Kudzidzira?
Vatambi vechiElite kutsungirira vane mikana yakasiyana yezvokudya zvemitambo. Kana iwe uchiita zvekuita zvakasimba kwemaawa anopfuura maviri pazuva pamazuva mazhinji, zvinokosha kuti udye uye unwe zvakakodzera kuti uite zvakanaka nekugadzirisa. Chii, nguva, uye kuti kudya uye kunwa zvakadini zvinogona kuvhiringidza kunyange mutambi ane ruzivo, asi mazano anotevera anopa mamwe mazano ekubatsira kubatsira nyore hurongwa hwekuwedzera.
Simba Rokurovedza muviri
Iwe usati watanga urongwa hwako hwezvokudya, zvinobatsira kubvunzurudza mamwe mashoma emitambo yezvokudya zvekudya. Kutanga, zvakanaka kuti tinzwisise kuti zvokudya zvatinodya (makhahydrates, mapuroteni nemafuta) zvinobatsira mafuta ekuputika uye kunotibatsira kuti tirambe tichipedza maawa akawanda pakuguma tisina kuneta.
Carbohydrate , muchimiro cheglycogen, ndicho chimiro chikuru chinoshandisa mafuta zvinoshandiswa pakuenzanisa zvakanyanya. Mafuta edu ezvitoro anogonawo kubatsira mafuta ekufambisa, asi izvi zvinowanzoita basa rakadzika-chema kwenguva refu. Pakupedzisira, mapuroteni ndiyo inotyisa inowanzoshandiswa kuchengetedza nekugadzirisa mishonga yemuviri, asi haisiwanzo kushandiswa kuunza misuli inopesana.
Kusiyana nemafuta, zvivako zveglycogen zvine zvishoma uye zvinoshandiswa zvakanyanya nokukurumidza - mukati memaminitsi makumi mana kusvika maawa maviri - panguva yakakwirira-simba. Kana isati yadzorerwa munguva ino, kuneta kunopinda uye mutambi wacho achada kunonoka kana kuti pangozi kurova rusvingo, kana kuti "bonking." Kuti urambe uchiita zvepamusoro-zoro kwenguva yakareba, mutambi anofanirwa kuramba achiwedzera refuel nemahydrohydrates ari nyore.
Ndinofanira Kudya Zvakawanda Zvakadini Panguva Yokutsungirira Kuedza Kudzidzira?
Zvokudya zvakadini zvinoenderana nehuwandu hwemamiriro ako ezvinhu, kushanda kwako kwakasimba, uye muviri wako kukura, asi American College of Sports Medicine inokurudzira kuti vashandi vekutsungirira vanodya 30-60 gm (100-250 makoriori) emahydrohydrates neawa pavanenge vachiita.
Chii Chandinofanira Kudya Munguva Yokutsungirira Kuedza Kudzidzira?
Mutambi mumwe nomumwe achave nezvakawanda zvake zvaanoda refu refu uye zvaanoda. Semuenzaniso, ini mudzidzisi wangu anodya zvishoma nezvishoma pane zvandinoita munguva refu yekurovedza, asi anodya zvakawanda kana achidya. Ndinoshevedza nguva dzose zuva rose kuti ndichengetedze simba rangu. Kusvika ikozvino, zvatinosarudza zvinoshanda zvakaenzana kune mumwe nomumwe wedu. Nokuedza nzira dzakasiyana-siyana, uchawana iwe pachako unofanirwa kuwedzera refu style iyo inoshanda kwauri.
Kuti udzidze kuti ndezvipi zvokudya nezvinwiwa zvakakunakira iwe, edza nezvokudya zvakasiyana-siyana uye zvokudya zvinosanganiswa panguva yako yekushanda. Edza zvakasiyana-siyana zvezvinwiwa, zvinotapira, mazariro, kana gelisi. Gadzirisa nguva yekudya kwako kudya uye mari yaunodya iwe zvakare, uye nekufamba kwenguva iwe uchakwanisa kuziva yako yakakwana refueling style.
Zvimwe zvinosarudzwa zvekuwedzera zvinogona kusanganisira:
- 16 ounces yemidziyo yekunwa nemakrohydrate akawedzerwa
- Zvibereko zvezvibereko
- Simba regesi rine 30 gm carbohydrate
- Bhanana
- An aple
- 2 Zvipukisi zvehuchi
- Hafu yegorosi rose-gorosi
- Yogurt nezvibereko
- 1 kapu yekatekiti mukaka
Kuwedzerwa Kwekutsungirira Kuedza Kudzidzira
Kana iwe ukashanda nesimba kwemaawa matatu kana mana, iwe uchafanira kufunga nezveshoko rako re hydration uye kunwa mvura nguva isati yasvika, panguva, uye mushure mekuita kwako.
Iva netsika yekuzviyera iwe pachako uye shure mushure memazuva ekudzidzisa maitiro kuti uone zvaunoda hydration zvido, uye dzidza kuti mamiriro ekunze akasiyana sei uye kudzidziswa zvinogona kukukanganisa iwe. Iwe uchatangawo kuwana pfungwa yekuwanda kwaunoda kunwa panguva yaunoshanda nguva dzose. Dzorerazve nekunwa madhora anenge gumi emvura yepaundi imwechete yawakarashika panguva yekudzidzira.
Anther nzira yakajeka yekuziva kuti mushure mekushanda-workout hydration maonero ndeyekuongorora uriniti yako uye mavara. Chizhinji chemavara-mavara, chinyoro-urinyiro chakanyanyisa zvinoreva kuti iwe uri-hydrated zvakanaka. Chinhu chiduku chemavara-mavara, ruzivo rwakanyanya kunyanya kuratidza kuti iwe une mvura yakasviba uye unoda kunwa mvura yakawanda.
Mazano anotevera anogona kukubatsira kuti urambe uri pamusoro pezvido zvako zvekudzivirira paunenge uchishandisa:
- Usati waita zvekurovedza muviri: Imwa makapu 2-3 emvura maawa maviri musati wapera.
- Panguva yekurovedza muviri: Inwai 1 mukombe mumaminitsi gumi nemashanu panguva yekudzidzira.
- Mushure mekudzidzira: Inwa 2-3 makapu emvura imwe pound yakarasika pamagumo ekudzidzira.
Kana iwe ukashandisa maawa anodarika matatu kusvika ku4, iwe unogona kunge uchida kuwedzera kudya kwako kwe electrolytes (sodium, potasium, calcium) kupfuura zvaunowana muzvokudya uri woga. Mumwe mutambi wemarathon, somuenzaniso, angada kudya imwe sodium muvhiki isati yasvika, kana kudya zvinodhaka zvinokonzerwa ne electrolyte , zvakadai seNunun electrolyte panzvimbo , panguva iyo. Izvi zvingabatsira kuderedza dambudziko rekuwedzera hyponatremia (kunwisa doro).
Sources
Kudzidzira uye Kuchinja Kwemhepo, ACSM Position Stand, American College Of Sports Mishonga, Mishonga uye Sayenzi MuMutambo & Kuita Basa, 2007.
Kubvumirana Nenyaya yekutanga 1 International Exercise-Associated Hyponatremia, Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15 (4): 208-213, July 2005.
Mitambo Nutrition Guidebook. Nancy Clark, 3rd ed. Brookline, MA: Human Kinetics; 2003.