Chii chekudya usati uye mushure memakwikwi
Zvemukati
- Chii chekudya pamberi pemarathon
- Chii chekudya mushure memakisheni
- Chii chekudya panguva yemarathon
- Tsvaga mamwe matipi anobatsira mukumhanya pa: matipi mashanu ekuvandudza mashandiro ako ekumhanya.
Pazuva remarathon, mutambi anofanira kudya zvekudya zvinoenderana nemakabohydrate uye mapuroteni, mukuwedzera pakunwa mvura yakawanda uye nekunwa chinwiwa chesimba. Nekudaro, kuve nekudya kwakanaka kunokosha mukati memwedzi yauri kugadzirira bvunzo.
Kuti utsungirire bvunzo kusvika kumagumo, iwe unofanirwa kudya maawa maviri, 1 awa uye maminetsi makumi matatu usati wamhanya kuti uchengetedze mashuga eshuga ako akatsiga, pasina kupwanya uye kuchengeta kurova kwemoyo wako nguva dzose. Uye zvakare, iwe unofanirwa kudya uchinge wapedza mujaho kutsiva simba rakarasika uye kubvisa mvura.
Chii chekudya pamberi pemarathon
Panguva ino yekugadzirira, hapana shanduko huru inofanirwa kuitwa mukuita kwemazuva ese, uye ndoda munhu anofanira kusarudza kudya chikafu chaanofarira, kana chine hutano, semuviri watove wakachijaira.
| Chii chekudya 2 maawa usati wamhanya | Mienzaniso yechikafu | Nekuti |
Shandisa zvinononoka-kutora macarhydrate | chingwa, mupunga, mbambaira | Chengetedza simba kwenguva yakareba |
| Kudya chikafu chine protein | zai, sardhi, salmoni | Wedzera macarhydrate kutora uye upe simba |
Mutambi anofanirwa zvakare kudzivirira kudyiwa kwezvikafu zvine fiber, senge zviyo, michero, miriwo uye nyemba, sezvo zvichikwanisa kusimudza ura, pamwe nekudzivirira kudyiwa kwezvikafu zvinokonzeresa gasi, sezvo ichigona kuwedzera kusagadzikana kwemudumbu. Verenga zvimwe pa: Chikafu chinokonzera Gasi.
Zvikafu zvine fiber
Chikafu chinokonzera magasiUye zvakare, 1 awa pamberi pekuedzwa iwe unofanirwa kudya zvakare.
| Chii chekudya 1 awa usati wamhanya | Muenzaniso wechikafu | Nekuti |
| Idya zvinokurumidza-kutora macarhydrate | michero yakaita sebhanana kana chingwa chena chine jamu | Wedzera shuga yeropa |
| Idya mapuroteni-akapfuma zvekudya | Skimmed mukaka kana yogati | Ipa simba |
| Inisa 500 ml yemvura | Mvura | Dyesa muviri |
Uye zvakare, maminetsi makumi matatu zvisati zvaitika, panguva yechikamu chekudziya, zvakakosha kunwa 250 ml yemvura kana chinwiwa chine caffeine senge green tii uye ingest chikamu chechinwiwa chesimba.
Chii chekudya mushure memakisheni
Mushure mekumhanya 21 km kana 42 km uye, kutsiva simba rakarasika uye kubvisa mvura, unofanira kudya uchangopera mujaho.
| Chii chekudya uchangopedza mujaho | Muenzaniso wechikafu | Nekuti |
| Shandisa chikafu chakazara mu makabhohaidhiretsi (90g) uye mapuroteni (22g) | Mupunga nehuku; Noodles ine chiuno; Yakabikwa mbatatisi nesalmoni | Kudzoreredza simba rinoshandiswa uye kukwidza mashuga eropa |
| Idya michero | Strawberry, rasipiberi | Ipa glucose kumhasuru |
Inwa 500 ml yemvura | Mitambo inonwa seGoridhe Kunwa | Inobatsira hydrate uye inopa zvicherwa |
Mushure mokunge mujaho wapera, zvakakosha kudya 1.5 g yemakabohaidhireti pa kg yehuremu. Semuenzaniso, kana munhu achirema makirogiramu makumi matanhatu, anofanirwa kudya makumi mapfumbamwe ezviuru zvezvikafu zvine makabhohaidhiretsi.
Uye zvakare, maawa maviri mushure memujaho iwe unofanirwa kudya:
Zvokudya zvine potassium
Chikafu chakapfuma muomega 3- Chikafu chine omega 3, kunge anchovies, herring, salmon uye sardines, nekuti iwo anoderedza kuzvimba mumhasuru nemajoini uye anobatsira kupora. Tsvaga nezve zvimwe zvekudya pa:
- Idya zvekudya zvine potassium semabhanana, nzungu kana sardini, kurwisa kushomeka kwemhasuru uye cramp. Ona zvimwe pa: Potassium-yakafuma chikafu.
- Kudya chikafu chine munyu maitiro ekuzadza eropa sodium masosi.
Chii chekudya panguva yemarathon
Munguva yekumhanya, hapana chikonzero chekudya chikafu, asi iwe unofanirwa kutsiva zvinwiwa zvakarasika kuburikidza nedikita, kunwa mvura mune zvishoma.
Zvisinei, panguva yemujaho zvakakosha kunwa chinwiwa chemitambo chakadai seEndurox R4 kana Accelerade iyo ine zvicherwa, ingangoita 30 g yemakabohydrate uye 15 g yemapurotini eWhyy, ichibatsira kuchengetedza mvura uye ichipa mukumwa kwemakabohydrate.
Tsvaga mamwe matipi anobatsira mukumhanya pa: matipi mashanu ekuvandudza mashandiro ako ekumhanya.
Mabhuku
Corneal ulcer: chii icho, zviratidzo, zvinokonzera uye kurapwa
