Iyo Yakanakisa Yekukwira Hutani Kudya Kuti Urongedze Hazvinei Kuti Ndeupi Kure Kwauri Kwauri Kufamba

Zvemukati

• Iyo Yakanakisa Yekukwira Mahombekombe Yekukurumidza Zuva Rwendo
• Zvakanakisa Zvokudya Zvokudya zveZuva-Rurefu Rwendo
• Iyo Yakanakisa Yekukwira Mahombekombe Svutugadzike YeMazhinji-Mazuva Kukwira
• Zvekuita neTrash kana zvimedu kubva kune Yako Hiking Snacks
• Ongororo ye

Iyo nguva iyo dumbu rako parinotanga kutinhira uye ako masimba masosi anotora asina kurasika, mafungiro ako kuti azame kuburikidza neyako yekudyira stash chero chipi zvacho - ingave izere neshuga-izere granola bar kana bhegi rema pretzels - inofadza ako tastebuds. Asi kana iwe uri kukwira kukwira gomo kana kuburikidza nesango rakavharwa remuti wemupaini sango, iwe unofanirwa kuve unogadziridza zvishoma nesarudzo dzako dzedyo - uye kana uchinge wazvidya pakutanga.

Muchokwadi, vanofamba-famba vanofanirwa kufunga zvekudya tudyo maminetsi makumi matanhatu kusvika makumi mapfumbamwe pakati pekudya, zvinoenderana nekukwira kwekukwira, anodaro Aaron Owens Mayhew, MS, RDN, CD, nyanzvi yekurongedza chikafu shure kweRedcountry Foodie. "Izvi zvinodaro nekuti munhu anofamba-famba anogona kuve panjodzi yekupisa kuburikidza nezvitoro zvavo zveglycogen - aka achirova madziro kana 'bonking' - mukati meawa imwe chete kana matatu yekufamba musango kana muviri usina kupihwa mafuta zvakakwana," anotsanangura kudaro.

Aya glycogen zvitoro - kana iyo yakachengetwa fomu yeglucose (mhando yeshuga inoshandurwa kubva kumahydrohydrate) muchiropa chako uye mhasuru - inoshanda seyakavimbika sosi yesimba iwe uchirovedza muviri. Izvo zvakanyanya kuita chiitiko ichi, nekukurumidza mashopu ako mashandisirwo ashandiswa kumusoro. Asi kana yako glycogen zvitoro zvikave zvakadzikira zvakanyanya iwe uchinge uchirovedza muviri, ako maseru maseru haakwanise kuburitsa yakaringana ATP (adenosine triphosphate, Morekuru rakachengetwa mumhasuru uye nekwaari kunobva simba rekupwanywa kwemhasuru) kubata iro kurovedza muviri, kune chinyorwa chakabudiswa mukati Zvokudya Zvokudya. Mhedzisiro yacho: Unonzwa kumhanya-pasi, kuneta, uye kunzwa kuda kurara pasi kuti uzorore pane kukwira iyo yepamusoro inotevera. (Yakabatana: Aya Mabhenefiti Ekukwira Anozokuita Iwe Kuti Uda Rova Nzira)

Kuti simba rako rirambe rakakwirira parwendo rwako rwose, Owens Mayhew anokurudzira kurodha pamusoro pekudya zvekudya zvekukwira nzendo izvo zvinozvirumbidza zvine mwero makabhohaidhiretsi, anopa muviri iro glucose yakakosha; mafuta, ayo anoshanda semafuta anononoka-kupisa anoita kuti muviri wako ufambe mushure mekunge waita carbs; uye mapuroteni, ayo anobatsira kuvaka uye kugadzirisa mhasuru, anodaro.

Asi hunhu hwehukama handiyo yega chinhu chaunofanirwa kuita kana uchiisa paki yako nekukwira zvidyiwa: kutakurika kunofanirwa kutariswa futi. Kana bhegi rako rakaputirwa kusvika pamuromo, sarudza kukwira zvekudya zvekudya zvekudya zvekudya zvekukwirisa iwe zvausingafarire kubatidzwa, senge masangweji ePB & J akagadzirwa nechingwa chakapetwa kana tortilla pane kuita mukaka wakasviba, anodaro Claudia Carberry, MS, RD, LD, muvambi weCharge the Trail , saiti inopa nhungamiro yekudya kune vanofamba nzendo refu. Panzvimbo pekurongedza tufushwa twekufamba tunoumba zvimedu zvakawanda seNature Valley bar (kureva: makuki, makeke esvutugadzike, machipisi), sarudza zvekudya zvisingaite segranola, nzungu, uye peas wewasabi uye chengeta mumabhegi kuti uzvichengete. kubva pakupinda mune imwe nook uye cranny yepakeji yako. (BTW, kudzivirira isingagamuchirwe squish, Carberry anokurudzira kurongedza zvinhu zvinorema kusvika pasi pebhegi rako uye nekuisa zvako zvekudya zvekukwira pamusoro. Asi kana iwe uchitsvaga kuwana nyore, Owens Mayhew anoti vadzipurire muhomwe dzechiuno chebhegi rako. saka unogona kudya uchifamba.)

Usati watenga munchies dzese, ziva kuti zvimwe zvekudya zvekukwikwidza hazvina kukodzera kudya mazuva makumi matatu nemazana matatu egore, saka ronga zvinoenderana. Mumwedzi inodziya, kurumwa nesimba uye mabhawa ane kokonati mafuta anozopedzisira ave kupfava, uye chokoreti svutugadzike kazhinji inonyunguduka, ichiita kuti iwo maviri akashata adye, anodaro Owens Mayhew. Sarudza zvikafu zvisingakanganise nekukurumidza, senge pre-package snacks uye makemade trail mix, anowedzera Carberry.

Zvakare, munguva yechando, zvinwiwa zvine mvura yakakwira zvinogona kuomarara zvobva zvanetsa kunyatsodya (kana kuruma mukati), anodaro Owens Mayhew. Sezvo chikafu chine huwandu hwemafuta hwakanyanya hunowanikwa huine huwandu hwakadzika hwemvura, ivo vanowanzo gara zvakapfava uye zvinodyiwa mumwedzi inotonhora, anowedzera. Takura rongedza rako nenzungu dzekukurumidza zuva kukwira, uye kune akawanda-mazuva kukwira, isa kumusoro kune akaomarara chizi uye nyama dzakaporeswa, dzinomira zvakanaka mumhepo inotonhora, inokurudzira Carberry. "Kurongedza bhuru cheddar nedanda resalami zvichagadzira zvekudya zvinogutsa," anodaro.

Saka, kazhinji, ndezvipi zvekukwira tudyo zviri chaizvoizvo yakakosha kudzika muhomwe yako nekuunza iyo nzira? Edza aya mapiki kubva kuna Owens Mayhew naCarberry kune mamwe mazano chaiwo kana kungofemerwa kweako anotevera mafaro.

Iyo Yakanakisa Yekukwira Mahombekombe Yekukurumidza Zuva Rwendo

Kana kufamba kwako kwakafanana nekufamba kwenguva refu mupaki yezvisikwa izvo zvinoita kuti iwe *zvishoma* upererwe nemweya, ronga kuunza chikafu chakareruka chekufamba kuti udye maminetsi makumi mapfumbamwe ega ega, anodaro Owens Mayhew. Dudziro: Usaedze kukodzera yako yose patiri mune yako diki yezuva rongedza. Neraki, kukwira pfupi kunopa mukana wekutakura zvekudya zvitsva pasina kunetseka nazvo zvichikanganisa, anodaro Carberry. "Maapuro anorongedza mushe nekuti akasimba uye anomira achirovera muhomwe."

Zvekudya zvakapetwa zvisingareme paki yako, Carberry inokurudzira CLIF Bhara (Tenga Izvo, $19, amazon.com), Luna Bars (Tenga Izvo, $15, amazon.com), kana Rx Bars (Tenga, $19, amazon .com), ese ane kuenzana kwecarbs, mapuroteni, uye mafuta ane hutano kuti uchengetedze iwe. Uye Owens Mayhew paanongoda munchie ine salty-meets-crunchy, anotendeukira kuGoldfish crackers (Tenga Iko, $13, amazon.com), pita chips (Tenga, $15, amazon.com), uye plantain chips (Tenga Izvo, $25, amazon.com) - ingoita shuwa yekuabatanidza neakangwara sosi yemafuta neprotein, senge hummus kana mashoma enzungu.

CLIF Bar Best Sellers Variety Pack $19.99 tenga iyo Amazon

Zvakanakisa Zvokudya Zvokudya zveZuva-Rurefu Rwendo

Kuve nehungwaru pakudya kwako kwakatonyanya kukosha kana uri kubata nzira kubva pakubuda kwezuva kusvika pakudoka kwezuva (vs. rwendo rwemamaira). “Chikanganiso chinowanzoitwa ndechokuti vanofamba munzeve vanowanzosadya zvokudya zvekudya pakati pekudya kwemangwanani kana kwemasikati vobva vatamburira zuva rava kunopera,” anodaro Owens Mayhew. "Mushure mekudya kwemasikati, vanofamba makomo vanowanzodya chimwe chinhu chine shuga nekuti vanoda kukurumidza kuwana simba kuti vaende kumisasa kwavanogona kudya chisvusvuro." (Uye gadzira imwe yematende akanakisa emisasa.)

Nepo iyo yekukurumidzira pakati-masikati masikati svutugadzike - kureva Honey Stinger Energy Chews (Buy It, $ 20, amazon.com) kana zvihwitsi zvihwitsi - zvinobatsira kuvepo mune chiitiko iwe ukarova kumadziro, kumhanyisa kweshuga kunopera nekukurumidza, ichikusiya mune imwechete yakaderera-simba, yakanyanya-hangry mamiriro, anotsanangura Owens Mayhew. Kuti uchengete mweya wako uri pamusoro uye mudumbu uchigutsikana, enda kunhaka tuhwina tune carbs, mapuroteni, uye mafuta pakati pemangwanani nemasikati. Uye kana iwe ukapedzisira warasa imwe siwiti gare gare muzuva, idya chikafu chakatenderedzwa mushure mekunge simba rako rinokonzerwa neshuga rapera kuti urege kukambaira kunzvimbo yako yemisasa kuzodya, anodaro. Edzai KIND Breakfast Bar (Tenga, $16, amazon.com) yakazadzwa nenut butter, senge Justin's Almond Butter Squeeze Packs (Buy It, $10, amazon.com), kana Honey Stinger Cracker Bar (Tenga, $22, amazon.com), iyo inozvirumbidza mapuroteni- uye mafuta-akapfuma peanut butter akaiswa pakati peviri multigrain, chokoreti-yakanyikwa makorokoto.

Huchi Stinger Energy Chews $20.00 tenga iyo Amazon

Iyo Yakanakisa Yekukwira Mahombekombe Svutugadzike YeMazhinji-Mazuva Kukwira

Paunenge uri murenje kwemazuva ekupedzisira, mitemo yekudyisa ichiri kushanda: Idya chikafu chekufamba-famba chakanyatsogadzikana kubva pamaminetsi makumi matanhatu kusvika makumi mapfumbamwe mukati merwendo rwose. Sezvo iwe uchidya kakawanda, zvakadaro, unozosangana nezvinoda Owens Mayhew kudaidza kuti "flavour kuneta" mushure mekudya mabhawa emagetsi akafanana pakati pekudya kwega kwega. Mhinduro yacho: Rongedza nzira yekugadzira musanganiswa. Iyo hodgepodge yezvinwiwa, zvinonaka, uye maumbirwo haachachembera - uye iwe uchachengetedza imwe mari nekusvetuka svutugadzike isati yarongedzwa. Edza Carberry's trio trail musanganiswa, iyo ine akasiyana nzungu, yakasviba chokoreti Raisinets, uye Hupenyu hwezviyo kupa magiramu manomwe eprotein, 25 gramu e carbs, uye 18 magiramu emafuta pa 1/2-kapu inoshumira.

Imwe pfungwa inokosha yekuyeuka pamitambo yemazuva akawanda: Idya zvishoma magiramu makumi maviri emapuroteni, kuwedzera kune carbs, pakupera kwezuva kuti ubatsire mhasuru dzako kupora uye kugadzirira gumbo rinotevera rerwendo rwako, anodaro Owens Mayhew. "Izvi zvinowanzoitwa kuburikidza nekudya kwemanheru, asi chimwe chekuwedzera chine mapuroteni tisati tarara haisi pfungwa yakaipa kana kudya kwemanheru kwakapedzwa maawa akati wandei vasati varara," anotsanangura kudaro. (Onawo: Kudya Usati Wavata Chaizvoizvo Kune Utano Here?)

Nezve chikafu chinonaka, chakazara-kuzadza musango, Carberry anoratidza kurodha pita muhomwe nehombodo ye tuna (Tenga Iiri, $ 21, amazon.com). Uye kune mugumo-wezuva munchi unogutsa zino rako rinotapira, edza Chokoreti Yakanyungudutswa Caramel Luna Bar (Tenga iyo, $ 6, amazon.com) kana CLIF Nut Butter Bar (Tenga Iyo, $ 20, amazon.com), inowedzera Owens Mayhew.

StarKist Chunk Light Tuna Pouch $ 22.71 ($ 29.86 chengetedza 24%) zvitengese Amazon

Zvekuita neTrash kana zvimedu kubva kune Yako Hiking Snacks

Hazvina mhosva kuti kukwira kwako kwaive kwemaawa mashoma kana mazuva mashoma, mikana iwe unenge uine machira mashoma uye maapuro cores akaiswa muhomwe yako. (Chiyeuchidzo: Zviri nani kutevedzera mafungiro ekuti "usasiya trace" munzira, uye izvo zvinosanganisira kutakura marara ako ese - kusanganisira chikafu chekudya - kubva mupaki. bhegi rekusiya marara ako mukati mekufamba kwako, anodaro Carberry. Kana kuti kana uchida kudzikisa marara ako kubva pakuenda, namatira kune DIY snacks (semusanganiswa wepamusha wambotaurwa) kana, usati wasvika panzira, pasuru kunze uye urongedze kugoverwa kwega kwega kwegaba guru renzungu. bhotela uye bhegi-saizi yebhegi yeGoldfish mumabhegi anogona kushandiswazve silicone (Tenga Izvo, $33, amazon.com), inopa zano Owens Mayhew. Kwete chete iwe uchange uchiita Amai Nature yakasimba, asi iwe zvakare unenge uine zvakawanda zvasara zvekukwira svutugadzike zvinokupisa iwe parwendo rwako runotevera. (Kumusoro inotevera: Izvo Zvakafanana nekukwira 2,000+ Miles neWako Shamwari Yepamoyo)

Reusable Chikafu Mudziyo Silicone Bhegi $ 36.99 chitenge icho Amazon Kunze Kune Maonero Akateedzana

• Iyo Yakanakisa Yekukwira Hutani Kudya Kuti Urongedze Hazvinei Kuti Ndeupi Kure Kwauri Kwauri Kufamba
• Zvandakadzidza Kumhanya Nhangemutange Semukadzi MuGumi Nyika dzakasiyana
• Nhungamiro Yekufambisa Inotungamira: Aspen, Colorado

Ongororo ye

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