Bonking, kana "kurova rusvingo," ndiro izwi vatambi vakawanda vanoziva. Kunyange zvazvo iyo isiri iyo chimwe chinhu chichasangana, kana iwe bhonki, iwe uchazviziva. Hazvinyanzwisisiki-kunzwa kwokuneta kwakasimba, kuneta, kuvhiringidzika, uye kuora mwoyo chinhu chausingadi kuonana kanopfuura kamwe chete.
Zvinokonzera Bonking Panguva Yokutsungirira Kuedza Kudzidzira
Mhinduro shomanana ndeyokuti kutengesa kunoreva kuvhara kwepasi (hypoglycemia), uye kungobuda kunze kwemafuta emumuviri wako uye uropi hwako.
Mhinduro refu ndeyezvishoma zvakaoma. Nzira dzekushandisa dzinopa mafuta ekufamba kwenguva refu dzinovimba nezvakakwana uye zvinopfuurira zvekushandisa glucose kuti uchengetedze misungo yako. Iwe unowana ichi glucose kubva pane zvimwe zvinyorwa:
- Ropa rako-iro rinoshandiswa kumusoro mumaminitsi mashomanana ekudzidzira kwepamusoro-soro.
- Mishonga yako yemasumbu-iyo inogona kutakura vanhu vazhinji kuburikidza nemishonga yemaminitsi 90 zvakanaka.
- Chiropa chako-chinosunungura glucose muropa remvura kuti urambe uchida.
Pazororo, izvi zvinogona kuva nezvakawanda zveglucose kuchengetedza mabasa ako ose omuviri achienda nesimba kwemaawa panguva. Asi panguva yepamusoro-yakasimba kutsungirira miitiro yakadai sebhazi yebhazi yemaawa mashanu kana Ironman triathlon, unogona kukurumidza kushandisa iyo yako yose yakachengetwa glucose. Kana iwe usingaregi kuwedzera mamwe mafuta, anogona kududzira njodzi yemuviri wako uye pfungwa dzako.
Haisi mishonga yako inoda kuti glucose ishande zvakanaka. Uropi hwako hunoda glucose zvakare.
Kana iwe ukashandisa zvose glucose mumutambo wako uye "hit the wall," iwe haufaniri kungotama uye kumira kushandisa; iwe unogona kuona zviratidzo zvakasiyana-siyana zvepfungwa.
Zviratidzo nezviratidzo
Kana iwe ukatarisa zviitiko zve Ironman triathlon, uchawana anopfuura mumwe mutambi achifamba-famba mumusangano, achiita seasingadi, akavhiringidzwa, uye akavhiringidzika.
Ava ndivo vatambi vose vakanyanyisa kubvisa magasi avo.
Kushaya kweglucose muropa rako rine zvose zvekunzwa uye kusanganisa zvinokonzerwa nekuwedzera kwenyama. Kana uwandu hweglucose yeropa dzichiderera zvakanyanya, chinhu chekutanga chaunosangana nacho chinetso chinoramba chichiramba chichikanganiswa nemisungo. Iwe uchanzwa uchinonoka, urema uye utera. Kana iwe uchiramba uchienda, kushanda muviri kunowedzera kuoma uye iwe unototanga kuona huturu hudedera uye kuzununguswa, kutuka, nekushaikwa kwekubatana. Iwe unganzwa uine nzara yakanyanya kana kuti kwete chido zvachose.
Panguva ino, muviri wako unodzivirira huropi hwako nekuvhara mishonga yako. Munguva pfupi, uropi hwako nehutano huchagadziriswa, uye chigumisiro chacho chiratidzo chepfungwa uye chepfungwa chekubwinya. Utsi hune simba, kuchena-kuchena, kugona-maonero, nekusavhiringidza zvose zvinowanzoitika. Kuzvidya mwoyo, kutya, uye kunyange kugumbuka uye kuvhiringidzika kunogona kukura mune vamwe vanhu. Vamwe vatambi vanoona manzwiro makuru ekuora mwoyo. Panyaya yacho yakaipisisa, hypoglycemia inogona kukonzera kugumburwa uye kunyange coma.
Munhu wose anogona kugona kana asingadyi zvakanaka panguva yekutsungirira kukuru . Lance Armstrong akaratidzwa panguva yaakakwira pamusoro peCol de de Joux Plane muFrench Alps munguva ye2000 Tour de France.
Panguva iyoyo, akaiyeuka sezuva rakaipisisa pabhasikoro yaakambove nayo.
Bonking inowanzojairika mumakwikwi kupfuura mamwe emitambo nokuti pedaling inokonzera kuderera kwemasumbu kudarika chimwe chinhu chakafanana nekuita, kuitira kuti iwe unogona kupfuurira mabhasikoro pane zvakanyanya kukwirira kwemaawa kwekupedzisira. Izvo zvinokonzera vatambi vemafambisabhasi nemakumbo akadzidziswa zvakanaka zvinowanzovapo pane simba panzvimbo yekuneta kuneta. Zvisinei, vazhinji vanomhanya uye triathletes vanozviwana pachavo mumugwagwa unoenda kunowani, kunyanya pamakwikwi.
Chii Chingaita Kana Iwe Wakawanda?
Kana uchinge uchinzwa chimwe chezviratidzo izvi zvinonyevera, kunyanya kana wakanga uchitambudzika zvakaoma kwemaawa mashomanana, rega kumira muviri, uye udye mamwe mahydrohydrates ari nyore anogona kukurumidza kuwedzerwa.
Iyo yakanakisisa inobva kune zvinodhaka zvinokonzerwa nemitambo yakadai seGatorade kana Powerade, jisi yemichero, kana gel rine simba rinoshambidzwa pasi nemvura yakawanda kuti riise muropa rako nokukurumidza. Zvimwe zvinogona kusarudzwa zvakadai semakwenzi akaoma, gumdrops kana jelly nyemba. Simba mazariro uye zvokudya zvakasimba zvakazadzwa nemakrobohydrates zvinotora nguva yakareba kuti zvigadziriswe, saka hazvibatsiri munguva yebhonki.
Kana ukabata bhonk nguva yakakwana, iwe unogona kuramba uchikwira-kunyange zvingave zvishoma-uye refuel ne glucose uye carbs. Asi kana iwe uri kuparadza chaizvo rusvingo, iwe unofanirwa kumira, kudya, uye kupora mushure mekuenderera mberi nekurovedza muviri.
Kumbira Kubatsirwa Kana Uri Kufara
Chimwe chinhu chinonyanya kukosha pakuziva nekudzikinura kubva kune bonk ndechokuziva kuti iwe unenge usingafungi zvakajeka. Nokuda kwechikonzero ichi, pfungwa yakanaka yekukumbira rubatsiro. Ita kuti mumwe munhu arambe akakutarisa paunenge uchidzoka, kunyanya kana ukasarudza kuramba uchienda. Shandisa buddy system kuti udzivise kuwedzera kukura, uye kuti uve nechokwadi chokuti uri kutasva zvakanaka. Nokuda kwako, edza kubhadhara zvakanyanya pane zviri kuitika zvakapoteredza iwe uye ramba uchitarisa newe iwe kazhinji.
Nzira Yokudzivirira Sei Bonk
Kuti udzivirire shuga yako yeropa kubva pakudonha kusvika kune ngozi, bonk-inducing rates, kuchenjera kudya zvakakodzera zvekuvhima uye kudya nguva dzese. Kana iwe ukashanda nesimba kwemaawa anopfuura maviri, edza kudya chinhu chiduku mumaminitsi gumi nemashanu kusvika kumakumi maviri. Hazvina basa kuti chii chaunodya, chero bedzi chinoshanda kwauri. Vamwe vatambi vanoita simba rekushandisa kuti zvive nyore asi zvikafu sezvibereko, marimu, PB & J, uye pretzels zvose zvinoshanda zvakanaka. Edza kudya zvakasiyana-siyana kuti uwane unofarira musati makwikwi. Zvadaro, tanana neurongwa hwako.
Kuziva Zvaunenge Wayevera Zviratidzo zveBonk
Ramba uchifunga kuti kukura shuga shoma shoma hakusi kungoenderana chete nekureba uye nekukurumidza kwawakaita sei. Izvo zvinoenderana nekugadzirisa kwekuti gorosi yako yakachengetwa sei musati wagadzirira, muviri wako unoshanda sei pakuwana uye kuunza glucose, nezvimwe zvinhu zvakasiyana-siyana kusanganisira mamiriro, nzvimbo, uye mamiriro ekunze.
Kusvika pakuziva muviri wako nekucherechedza manzwiro ako kunokosha zvikuru pane kungodya uye kunwa pane purogiramu. Nokufamba kwenguva, iwe uchadzidza rako pachako mhinduro kune shuga shoma yeropa, kana zvichida kuitika, uye kuti ungaidzivisa sei kuti uwedzere kuipa.
Sources:
> Hypoglycemia (Low Blood Sugar). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/11647-hypoglycemia-low-blood-sugar.
> Kerksick CM, Arent S, Schoenfeld BJ, et al. Rudzi rwepasi rose rwemitambo yezvokudya zvinokonzera nzvimbo: chikafu chemazuva. Nyaya yeInternational Society of Sports Nutrition . 2017; 14 (1). doi: 10.1186 / s12970-017-0189-4.
> Rapoport BI. Metabolic Zvinokonzera Kukanganiswa Kushanda muMarathon Runners. PLoS Computational Biology . 2010; 6 (10). doi: 10.1371 / journal.pcbi.1000960.