Wakamboreruka panguva yekudzidzira marathon here? Hausi wega. Mamwe marathoners-mu-kurovedza tariro yekurasikirwa nehupenyu panguva yekurovedza kwavo, asi vanoshamisika pavanowana zvishoma mapaundi kana kuti vanokanda kuora kwemahombekombe . Imwe tsanangudzo ndeyokuti sezvaunenge uchidzidzira, iwe uri kuvaka musimba huzhinji, iyo inopisa kupfuura mafuta. Saka kunyange zvazvo izvo zvingashandura kune huwandu hwehupfumi, muviri wako mafuta muzana yakaderera uye iwe unowedzera toned kupfuura iwe waimbova.
Imwe tsanangudzo ndeyekuti muviri wako uri kudzidza kuchengeta makhahydrates sehuni (glycogen) yenguva yako yakareba. Zvitoro zveglycogen zvakakosha kupedzisa nguva yako yakareba uye marathon pasina "kurova rusvingo" , asi iwe unogona kuona mapaundi mashoma pazera pane mamwe mazuva. Mumuviri wako unodawo mvura yakawanda kuputsa uye kuchengeta glycogen, kuitira kuti iwedzere kuwedzera kuwedzera.
Cherechedza Cheori Yenyu Inotora
Uyezve, iwe unogona kunge uchiwedzera kukosha kwako kudya pasina kuzviziva. Ramba uchifunga kuti kumhanya zvakanyanya hakukupi kuti upe card blanche kudya chero chaunoda. Nheyo inokosha yekurasikirwa kwemazivi inoshandiswa ichiri kushanda: Unofanira kupisa makoriki akawanda kupfuura iwe unopedza. Kurasikirwa nepaundi, iwe unofanirwa kupisa, kuburikidza nekurovedza muviri kana mabasa ehupenyu, anenge makore makumi matatu nemazana matanhatu.
Nezvose makori inopisa nekushanda , vamwe vanhu vanoshamisika pavanenge vasina kuora muviri panguva yekurovedza marathon, asi vanokanganwa kuti vari kunyorera chetatu ye ice cream uye Oreos vane gumi kune imwe nyoka mushure mokunge vatiza.
Iva nechokwadi chekuti unotenga kicheni chako neine utano hwakanaka, saka kana "nzara mushure" ichirova, iwe uchagadzirwa nezvokudya zvinovaka muviri, kwete makoriri asina chinhu. Zvakajairika kuti uchinzwe nzara kana uchidzidzira marathon. Ingoedza kuedza kusava nehanya pasina kufunga uye kunamatira kune utano hwakanaka uye kudya .
Zvinobatsirawo kutarisa kudya kwako kwekudya mumagazini yekudzidzira .
Zvichaita kuti iwe ufunge kaviri pamusoro pezvokudya zvauri kuisa mumuromo wako uye zvakare kukubatsira kuti uone kuti zvii zvinodyiwa zvakakunakira iwe.
Imwe nzvimbo iyo vatambi venguva refu vanopinda mumatambudziko vari kunwa makirori akawanda. Kungofanana nokuti uri kudzidzira marathon hazvirevi kuti iwe unoda kugara uchinwa zvinwiwa zvemasasa zvinotapira. Kunyange zvazvo zvakakosha kuti iwe ushandure electrolytes munguva yako yakareba , iwe haufaniri kugara uine zvinwiwa zvemitambo paunowanikwa nguva dzose. Gara kure nemiti yemichero uye soda nguva dzose nokuti vanowedzerawo marori akawanda kune kudya kwako, asi haakuiti kuti unzwe wakakwana. Mvura yakadzika yakanaka kuti ugare hydrated munguva yevhiki.
Usaisa Pfungwa paNhamba paDenga
Kana iwe wakanga uchidya kudya kunovaka muviri uye iwe uchiri kuona kuti uri kuwedzera kuwanda, edza kusaisa pfungwa dzako pane iyo nhamba pachiyero. Zvinogona kunge zvisina kururama sezvo uremu hwedu huchichinja zvichienderana nenguva yezuva kana mwedzi tinozvienzanisa isu. Ngwarira kune zvimwe zviyero zvakadai sokuti zvipfeko zvako zvakakodzera sei, kuti unonzwa sei, mafuta emuviri mazana, kana masendimita akaparara. Uye kana iwe uchida chaizvo kuora muviri, yeuka kuti kurasikirwa kwehutano kwakanaka kunotora nguva. Kunyange nezvose zvinomhanya zvauri kuita, haufaniri kuedza kurasa kurasikirwa kupfuura pondo pavhiki.
Saka, edza kuva nemoyo murefu.