Zvokudya zvako uye hydration mumazuva anotungamirira kusvika nguva yako yakareba inokosha kumabasa ako nekunyaradza.
Mazuva maviri usati wapera (uye hafu yako kana kuti marathon yakazara) inofanira kuva yepamusoro-carb mazuva. Iwe unofanirwa kuve nechokwadi chekuti iwe unowedzera chikamu che carbs mukudya kwako, kwete iyo yakawanda makori. Carbo-loading hazvireve kuti iwe unofanirwa kudya mahwendefa matatu ema pasita kuti adye.
Chinoda makumi masere makumi matanhatu nemakumi mashanu emakoriro kubva ku carbs mumazuva iwayo. Iwe unogona kunge uine mapuroteni asi, somuenzaniso, panzvimbo yekuve nehuku nemucheka, ivai neiri nehuku. Paseka , yakabikwa kana yakabikwa, mbatatisi, michero, miriwo yemashizha, uye chingwa chingwa chakanaka. Dzivisa gasi-kuumba zvokudya zvakadai sehairi uye chero rudzi rwezvokudya zvinogona kutsamwisa dumbu rako kana kuti zvinogona kukanganisa kurara.
Usakanganwa Nezve Hydration
Mvura yakadzika yakanaka kunwa kuti uve nechokwadi chokuti iwe unogara hydrated. Iwe haufaniri kunge uchinwa zvinwiwa zvemitambo zuva risati rasvika kwenguva refu. Iwe unogona kutarisa hydration yako nekuita urini kuedzwa. Kana urinhi yako yakajeka semuchena, iwe uri-hydrated zvakanaka. Kana iri rima ruvara rwechitsvuku, iwe une mvura yakaoma uye unofanira kuramba uchinwa mvura yakawanda. Edza kuderedza kunwa kwako doro zuva risati rasvika. Kunwa doro hakusi kungokuvhiringidza chete, asi kunogona kukudzivirirawo kuti urege kurara zvakanaka usiku.
Ndezvipi Zvokudya Zvokudya?
Kwekudya chamangwanani usati watora nguva refu, tarisa zvakare pakuwana zvakanyanya carbs uye mamwe mapuroteni. Sarudza zvokudya zvinokurumidza kudya. Mimwe mienzaniso yehutano hwakatangira nguva refu inosanganisira bhagel ine peanut butter, bhanana uye gorosi remhepo, kana ndiro yekutonhora kwemazimbe kana oatmeal nemukombe wemukaka.
Kana iwe ukazviwana iwe uchitanga kunzwa uine nzara kwete kure zvakanyanya mumutambo wako, iva nechokwadi chekuti unowedzera mamwe makoriyori kuchingwa chako chamangwana nguva inotevera.
Iva nechokwadi chekuti haufaniri kupedza nguva yakawanda yemangwanani ako kwenguva refu, saka iwe unogona kudzivisa kuva nekugadzira gomba . Iwe unofanirwa kunwa 16 kusvika ku 24 oz (kwete-caffeinated) fluid 1 awa musati maita basa kana kuti rudzi. Rega kunwa shure kweizvozvo, uye ramba uchinge uchinge uchitonhora. Iwe unogona kunwa imwe 4 kusvika ku 8 oz yemvura inenge maminitsi gumi usati watanga nguva yako yakareba kuitira kuti iwe unofungidzirwa paunotanga.
Hapana Chitsva paMusika weRace
Ramba uchiyeuka kuti nguva yako yakareba ndiyo mukana wako wakanakisisa wekuona kuti ndezvipi zvokudya zvaunofanira kudya musati wamboita rutsoka rwako. Funga nezvenguva yakareba sekupfeka kwako kwekushongedza kwehafu yako kana marathon yakazara. Iwe unoda kuziva kuti chii chinoshanda kwauri panguva yekurovedza kwako, saka iwe hausi kuedza nezvokudya zvitsva pamusi wezuva.