Momwe mungapewere kugunda pampu yanu ya ATV

Mayendedwe anu aatali oyamba, makamaka patatha milungu ingapo osatsetsereka, mosakayikira adatsagana ndi zomwe tonsefe, tonsefe, tingachite popanda: kunyada pang'ono pa 11am.

Poyamba ndife atsopano ngati mphemvu, odzaza ndi mphamvu ndi chisangalalo, okondwa kupeza chishalo chovutachi komanso odzipatula pang'ono m'nkhalango. Makilomita amatsatana, komanso kukwera. Ndipo kumeneko timakumbukira kuti sitinachite kalikonse kwa nthawi yaitali, timadziuza tokha kuti malonjezo aakulu omwe analonjezedwa sanafike, ndipo ... "Dikirani, anyamata, ndikupuma pang'ono!"

Palibe vuto ah! Izi timazitcha hypoglycemia, kapena pampu sitiroko, kapena barbell, ndipo timafotokoza momwe tingadziwire momwe tingathanirane ndi vutoli.

Zifukwa za hypoglycemia

Chikumbutso chachangu cha maphunziro a sayansi aku koleji🤓.

Maselo onse m’thupi lanu amafunikira mphamvu kuti agwire ntchito. Mphamvu imeneyi imachokera ku glucose basi. Mukupita kutali bwanji? Mlingo wake m'magazi ukatsika kwambiri, umatchedwa hypoglycemia.

Tiyeni tibwerere ku glucose.

Thupi lanu limalandira shuga kuchokera muzakudya zanu zonse: mpunga, mbatata, mbatata, buledi, zipatso, masamba, ndi zina.

Mukatha kudya, shuga wochokera ku ma carbohydrate awa amalowetsedwa m'magazi. Ndipo ndi kudzera mu zochita za timadzi totchedwa insulin kuti glucoseyu amalowa m'maselo anu kuti awapatse mphamvu zomwe amafunikira.

Mukadya ma carbs ochulukirapo kuposa momwe thupi lanu limafunira, zina zochulukirapo zimasungidwa m'chiwindi ndi minofu monga glycogen. Zina zonse zimasungidwa ngati mafuta (inde ... 🍔). Ndi njira ya metabolic yomwe imalola thupi kusunga zosungirako pambuyo pake. 

Chifukwa chake, kwakanthawi kochepa, kusowa kwa glucose kumadzadzidwanso mwachangu ndi chiwindi, chomwe chimagwiritsa ntchito masitolo ake poyembekezera chakudya chotsatira. Koma thupi silingagwire bwino ntchito kwa nthawi yayitali popanda glucose.

Kodi mukadali pano?

Hypoglycemia mu Mountain Bikers

Anthu omwe amachita masewera olimbitsa thupi monga kupalasa njinga nthawi zambiri amakhala ndi vuto la hypoglycemia. Izi ndizosasangalatsa kwambiri zomwe zimawonekera m'njira zosiyanasiyana.

Monga okwera njinga zamapiri, mwina mudakumanapo kale ndi njala yomwe ikutsatira gawo lalikulu. Izi nthawi zambiri zimagwirizana ndi kutsika kwa shuga m'magazi. Ngati simukudya, hypoglycemia imayamba posachedwa.

Ichi ndichifukwa chake muyenera kupuma pang'ono kuti musunge mashuga omwe amagayidwa mwachangu (onani nkhaniyi kuti mudziwe zambiri za shuga wodekha komanso wachangu).

Pali mtundu wachiwiri wa hypoglycemia womwe okwera njinga zamapiri nthawi zambiri amavutika nawo, ngakhale nkhokwe zili pamlingo waukulu: reactive hypoglycemia.

Uku ndikukwera kwadzidzidzi kwa shuga m'magazi, kutsatiridwa ndi kutsika kofulumira komwe kumachitika pafupifupi mphindi XNUMX mutayamba masewera olimbitsa thupi. 

Tinene kwa kamphindi kuti pothamangira kukwera njinga yanu yamapiri, mwasankha kudya ola la 1 musanayambe. Mumadziuza nokha kuti mupanga ndalama zokwanira kuti mupirire khama lofunika. Chifukwa chake, mukudya kuchuluka kwamafuta ambiri.

Koma patangotha ​​​​mphindi 30 mutangoyamba gawo lanu, mumamva chizungulire ndipo mwadzidzidzi mumamva kuzizira ... Izi ndizochitika za hypoglycemia yokhazikika chifukwa cha kudya zakudya zomwe zili ndi index yayikulu ya glycemic, yomwe imayambitsa kuwonjezeka kwakukulu kwa shuga m'magazi. komanso imathandizira katulutsidwe ka insulin yambiri.

Chotsani hypoglycemia ndi zakudya

Nthawi zambiri amati kupewa ndikwabwino kuposa kuchiza. Izi ndizomveka zikafika pa hypoglycemia, chifukwa nthawi zambiri zimatha kuyambitsa kuzimitsa. Mwamwayi, kudziwa kulinganiza bwino zakudya zanu ndikokwanira kupewa hypoglycemia.

Asanayesere

Akatswiri amalangiza kupuma kwa maola a 3 pakati pa chakudya chanu chomaliza ndi kuyamba kwa gawo lanu kuti mupewe kusokonezeka kwa m'mimba panthawi yochita masewera olimbitsa thupi. Komabe, mutha kudya ma carbs omwe amagayidwa pang'onopang'ono pafupifupi ola limodzi pasadakhale kuti masitolo anu azikhala pachimake. Pa chakudya cham'mawa, ganizirani za hydration, chakudya, mapuloteni, koma kuchepetsa kudya kwamafuta. Mkate wa oatmeal ndi tirigu wathunthu uli ndi ulusi wothandiza womwe umawongolera kuchuluka kwa shuga m'magazi ndipo chifukwa chake hypoglycemia yokhazikika.

Komabe, samalani ndi ulusi, womwe ungayambitse m'mimba kusamva bwino.

Nachi chitsanzo cha menyu ya antihypoglycemic musanayambe gawo la MTB.

7 am: chakudya cham'mawa

• Galasi limodzi la madzi a lalanje
• 50 g oatmeal
• 1 masamba chakumwa
• Mazira a 2
• 1 tranche ya ululu inatha
• Supuni ya 1 ya uchi

9am: chakudya

• 2 makapu akuluakulu amadzi
• 2 zipatso kapena 1 mphamvu bar

10 am: Kunyamuka 🚵‍♀️ - sangalalani

Pa kuyesayesa

Pa nthawi ya maphunzirowa, kudya kwa ma carbohydrate kuyenera kukhala kosunthika momwe kungathekere.

• Imwani osakaniza madzi ndi maltodextrin mu sips ang'onoang'ono (mpaka 50 g wa maltodextrin pa 300 ml ya madzi). Maltodextrin ndi chakumwa chopangidwa kuchokera ku tirigu kapena chimanga wowuma, chotulutsa mwachangu, gwero lazakudya zama carbohydrate. Ndikosavuta kupeza maphikidwe a zakumwa za isotonic pa intaneti. Malto akuti ndiwothandiza kwambiri polimbana ndi hypoglycemia. Komabe, samalani kuti musagwiritse ntchito masewera olimbitsa thupi kwambiri kapena mungakhale pachiwopsezo choyambitsa kuchuluka kwa insulin komwe kungawononge magwiridwe antchito anu.
• 3 gel osakaniza mphamvu.
• Magawo angapo a nthochi, chokoleti chakuda, gingerbread, zipatso zouma, etc.

Nthawi zonse muzinyamula gel osakaniza, compote kapena uchi wina pafupi ndi chakumwa chanu kuti mukweze shuga wanu wamagazi mukafunika.

Pambuyo pa khama

Musanyalanyaze gawo ili, izo bwino kuchira. Cholinga ndikubwezeretsanso zosungirako, osaiwala ma hydration. Ndiye mutha kusankha:

• madzi ndi zakumwa zokhala ndi bicarbonate monga Saint-Yorre
• msuzi wa masamba
• 100 mpunga
• 100 g nyama yoyera
• 1 dontho la mafuta a azitona
• Chitsamba cha 1

Pomaliza

Kupewa hypoglycemia kumatanthauza kudziwa kukonzekera bwino kuchita masewera olimbitsa thupi kwambiri. Masiku atatu zisanachitike, tikulimbikitsidwa kutsatira zakudya zolimbitsa thupi kuti muwonjezere masitolo a glycogen. Lingaliro ndikupereka thupi ndi ulusi wokwanira ndi hydration, komanso ma carbohydrate abwino pamlingo woyenera. Zowonadi, kusunga index ya glycemic yazakudya ndikwabwino, koma si zokhazo. Zakudya izi ziyenera kukhala ndi chakudya chokwanira. Izi zimatchedwa glycemic katundu wazakudya.