Momwe Mungasinthire Mayendedwe Akuyenda Panjinga Zamapiri ndi Magetsi Amagetsi

Pokwera njinga zamapiri, thupi limafunikira magwero osiyanasiyana amphamvu. Izi ndizofunikira kuti athe kuyesetsa kwa nthawi yayitali. Ndibwino kuti mudye osachepera mphindi 45 zilizonse - ola limodzi, kapena kucheperako ngati mawonekedwe amtunda amafunikira (malo otsetsereka, kukoka, njira yovuta).

Magetsi amagetsi omwe ali pamsika pano (ngakhale kuti si ochezeka ndi chilengedwe chifukwa cha kulongedza katundu), perekani mawonekedwe othandiza kwambiri ndikulola kuyamwa mwachangu ndi thupi.

Tafufuza nkhaniyi ndipo tikuuzani zambiri.

Kodi gel osakaniza ndi chiyani?

Ma gels amphamvu amasewera amakhala ndi michere, makamaka ma carbohydrate, komanso mchere ndi mavitamini, omwe amatha kuphimba mphamvu za othamanga panthawi yophunzitsira komanso pochira. Amagwiritsidwa ntchito pamasewera ambiri kuphatikiza kuthamanga, kupalasa njinga, triathlon kapena tennis. Amapereka thupi ndi michere yomwe imafunikira panthawi yoyeserera kwambiri kuti athe kubweza zomwe zatayika chifukwa cha khama.

Ubwino waukulu wa gel osakaniza ndikuti zigawo zake zimatengedwa mosavuta ndi thupi ndipo, koposa zonse, ndizothandiza kwambiri kugwiritsa ntchito. Mosiyana, mwachitsanzo, mphamvu yamagetsi, palibe chifukwa chofuna kutafuna mukamamwa gel osakaniza. Choncho, palibe kutaya mphamvu chifukwa cha kutafuna, palibe kupuma movutikira komanso zolakwa zochepa zosasamala, chifukwa zingatheke popanda kuchoka panjinga yamapiri, makamaka pamipikisano (kuyenda, kuyenda, ndizowona, chifukwa ndi bwino kusiya kusangalala. Scenery!)

Ndiosavuta kunyamula ndipo amatha kuyikidwa m'malo opezeka mosavuta (mwachitsanzo, m'thumba).

Ma gels amphamvu amayenera kuyamwa ndi madzi chifukwa amakhala okhazikika kwambiri ndipo angayambitse vuto la kugaya chakudya kwa anthu ena. Chifukwa chake, ndikofunikira kuthira bwino pambuyo pake (ndi madzi kapena chakumwa chopatsa mphamvu kuti muwonjezere mphamvu).

N'chifukwa chiyani gel osakaniza mphamvu pa njinga mapiri?

Panthawi yokwera njinga yamapiri, thupi limatulutsa mphamvu zofunikira kuchokera kuzinthu ziwiri zazikulu: mafuta ndi chakudya. Komabe, monga lamulo, pali mafuta ambiri m'thupi kuposa chakudya.

Kuti zinthu izi zigwiritsidwe ntchito ndi minofu, zinthuzi ziyenera kukonzedwa, ndipo izi zimatenga nthawi yaitali. Choncho, mafuta sathandiza kwambiri poyenda pamene kugunda kwa mtima kumadutsa 75% ya pazipita. Chifukwa chake, ma carbohydrate amasonkhanitsidwa poyambirira ndipo amatha msanga.

Ma gels amphamvu amawagwiritsanso ntchito ngati kulimbikitsa ma carbohydrate kuti abwezeretsenso masitolo omwe amagwiritsidwa ntchito pochita masewera olimbitsa thupi.

Zakudya zopatsa mphamvu zochokera ku chakudya sizimayikidwa nthawi yomweyo mu minofu. Amayamba kugayidwa, kenaka amalowetsedwa m'mimba, ndiyeno amafalikira ndi magazi m'mitsempha yomwe amasungidwa, zomwe zimatenga nthawi (nthawi ya chimbudzi, i.e. maola angapo). Komabe, panthawi yoyeserera, ma carbs amawotchedwa kuti alimbikitse magwiridwe antchito, ndipo pakakhala zambiri, magwiridwe antchito amatsika, omwe amakhala kugunda kwa bar.

Ndi ma gels amphamvu, njira yama carbohydrate ndi yayifupi ndipo zotsatira zabwino zimamveka mwachangu. Kufotokozera kumakhala kosavuta: ubongo umaperekedwa makamaka ndi shuga pamene utsika, makamaka pamene minofu imagwiritsa ntchito nkhokwe zonse kuti zipitirize kugwira ntchito panthawi yoyesayesa, ubongo umakhala tcheru: kutopa kumachepa.

Gelisi imakhala ndi zotsatira zolimbikitsa chifukwa cha kulowa kwakukulu komanso kofulumira kwa zinthu zofunika mu ubongo.

Ma gels amphamvu osiyanasiyana:

Kutengera mtundu wa masewera olimbitsa thupi (kuyenda, kukwera, kuthamanga, kudutsa dziko, mphamvu yokoka ...), nthawi yolimbitsa thupi komanso nyengo, ma gels amphamvu amapezeka m'magulu angapo.

• Ma gel osakaniza amphamvu : kudya zakudya zopatsa mphamvu, mavitamini ndi mchere kuti zithandizire kulimbitsa thupi kwanthawi yayitali.
• Ma gels amphamvu amadzimadzi : Awa ndi gel osakaniza amadzimadzi omwe mutha kumwa kuti mugwiritse ntchito mosavuta komanso kuyamwa.
• Antioxidant Energy Gels : Amachedwetsa kukomoka popatsa thupi chakudya, mavitamini ndi mchere. Ayenera kutengedwa musanayambe kuyesetsa kapena kumayambiriro kwa mpikisano / maphunziro. Kuti mutengere mwayi pamatchulidwewa, gel osakaniza ayenera kukhala ndi chimodzi mwazinthu zoteteza antioxidant: mavitamini C, E, kapena zinki.
• Masewera a Gel Organic : Amapereka magwero akuluakulu a mphamvu pogwiritsa ntchito zinthu zachilengedwe komanso zachilengedwe.
• Mphamvu za Gel Zothandizira : kwa gwero lamphamvu pompopompo musanayese mwamphamvu. Zothandiza kwambiri kumapeto kwa mpikisano kapena musanayambe sprint.
• Ma gels a sodium : Sodium imasunga madzi bwino m'thupi. Zothandiza kwambiri pakatentha kwambiri.
• Magetsi okhala ndi caffeine : Mphamvu yofanana ndi ya Boost gels chifukwa chogwiritsa ntchito caffeine. Ma gels awa amathanso kukhala othandiza pazochitika zausiku kuti muwonjezere kukhala tcheru komanso kuganizira.
• Mphamvu kutafuna chingamu : Magetsi amphamvu ngati maswiti. Ndiwoyenera kwa anthu omwe amakonda mawonekedwe olimba komanso zotanuka.

Chenjezo: Kusawoneka bwino kwa zakudya zamtundu wina kumapangitsa kuti zikhale zovuta kudziwa mtundu wa gel omwe mungapeze.

Zambiri zazakudya

Gelisi yamagetsi iyenera kukhala ndi ma carbohydrate, sodium, ndi B mavitamini osachepera.

• Mlingo wa shuga kapena index ya glycemic : Madzi a shuga, dextrose, maltose kapena fructose ...
• mchere :
  • Magnesium: Kudya kwa Magnesium kumathandizira kuti minofu ikhale yabwino (kufalikira kwa mitsempha, acid-base balance, kupanga mphamvu), ndikofunikira pakuyesetsa kulikonse, makamaka kuyesetsa kwanthawi yayitali.
  • Potaziyamu: ndi amodzi mwa mchere omwe amatayika chifukwa cha thukuta, makamaka pakatentha (+24 ° C),
  • Sodium: Pochita masewera olimbitsa thupi nthawi yayitali kapena kutentha kwambiri, gel osakaniza ndi sodium (mchere) amakonda kwambiri chifukwa amachedwetsa kutaya madzi m'thupi ndi kukokana.
• mavitamini : Ofunikira pakuyamwa kwa mavitamini a shuga (makamaka, B) ayenera kukhalapo. Zimathandizanso kuchedwetsa kuyamba kwa khunyu.
  • Vitamini C ndi / kapena vitamini E: mavitamini oteteza antioxidant, ndi ofunika kwambiri panthawi yolimbitsa thupi kuti maselo apangidwenso,
  • Niacin (Vitamini B3): Amakhudzidwa ndi metabolism yamphamvu.
• Bkaa : Kuchokera ku mapuloteni, amino acid amalimbikitsa kuchira panthawi yochita masewera olimbitsa thupi komanso amakhudza kutopa kwapakati (makhalidwe).

BCAA ndi nthambi za amino acid zomwe zimapezeka mu minofu.

• Kudya kwa BCAA kumapangitsa kuti minofu ya glycogen itengeke kuti ithane ndi kutopa komanso kumathandizira kukhala ndi moyo wabwino panthawi yolimbitsa thupi.
• pakuchita khama kwa nthawi yayitali, thupi limagwiritsa ntchito ma BCAAs kuchokera ku minofu kuti apange mphamvu, motero amachititsa kuwonongeka kwa zomangamanga zathu. Kafukufuku wasonyeza kuti kudya ma BCAAs panthawi yochita masewera olimbitsa thupi kumathandiza kuchepetsa kuwonongeka kumeneku.

Mfundo Zochepa Zovomerezeka

Akatswiri a zamasewera amalimbikitsa mfundo zotsatirazi.

• Zakudya zama carbohydrate: osachepera 20 g
• Sodium: 50 mg osachepera
• Potaziyamu: 50 mg osachepera
• Magnesium: 56 mg osachepera
• Mavitamini a B: Kukhala ndi mavitamini a B osachepera awiri.
• Antioxidants: awa ndi mavitamini C (mini 12 mg), E (1.8 mg) kapena zinki (2.5 mg).
• BCAA: 500 mg

Momwe mungasankhire gel osakaniza mphamvu panjinga yamapiri?

Ma gels amagetsi amabwera mosiyanasiyana ndipo amawunikidwa pazifukwa zosiyanasiyana. Popeza kukoma ndi mtundu ndizosiyana kwa aliyense, kusankha gel osakaniza nakonso. Kufotokozera mwachidule za zinthu zomwe ziyenera kuganiziridwa kuwonjezera pa zakudya zopatsa thanzi:

• Sakani : Kukoma, mchere, zipatso zosakanizidwa kapena kusalowerera ndale. Apa mwasankha, malinga ndi zokonda zanu ndi zosowa zanu. Sinthani zokonda zanu kuti musatope kapena kudwala, yesani zokometsera zatsopano kapena mtundu watsopano mukamalimbitsa thupi. Ngati mukuphunzitsidwa za mpikisano kapena kutenga nawo gawo mu MTB Raid, bweretsani zakudya ndi zokometsera zomwe mumadziwa ndikugaya bwino!
• kapangidwe : Kukonda ma gelisi amadzimadzi omwe sakhala nthawi yayitali mkamwa ndipo amatengedwa mwachangu. Kwa anthu omwe akufuna kutafuna kapena kukhala ndi mawonekedwe ofanana mkamwa mwawo, ma gels apamwamba kapena kutafuna chingamu ndiabwino.
• kunyamula : Chofunika kwambiri, ngati simukufuna kuchoka ndi chikwama kapena matumba odzaza, ma gels ang'onoang'ono otaya (20 mpaka 30 g) ndi abwino. Chinthu china choyenera kuganizira ndi momwe zimakhalira zosavuta kutsegula malonda. Malingana ndi chizindikiro, dongosolo lotsegulira limasiyana: mapeto a phukusi lomwe liyenera kuchotsedwa, kapu yomwe imatseka kapena ayi. Zili ndi inu kusankha njira yoyenera kwa inu. Komabe, samalani kuti musataye gel osakaniza m'chilengedwe.. Ma gels opitilira 50 g amapangidwira ntchito zosiyanasiyana. Zothandiza kwambiri ngati simukufuna kukhala ndi ma gelisi angapo m'thumba mwanu, komabe ndi ochulukira (monga osavala akabudula). Pogwiritsa ntchito kangapo, gel osakaniza ndi abwino kuopa kukhala paliponse m'thumba kapena thumba.

Momwe mungagwiritsire ntchito?

Mlingo woyamba ukhoza kutengedwa 3/4 ola kapena ola limodzi mutanyamuka. Pali okwera njinga amene amakonda kumeza asanayambe. Komabe, zokhwasula-khwasula zokwanira kapena chitumbuwa champhamvu ndichofunika kuti mupange masitolo ambiri ndikuchepetsa kudya pafupipafupi kwa carb mukamanga msasa.

Nthawi zambiri mumayenda ulendo wautali zidzadalira momwe mimba yanu imalekerera mankhwala. Ndikofunika kukumbukira kuti mimba yanu siigwira ntchito, kapena imagwira ntchito pang'ono, pamene mukuyesetsa mwakhama kwa nthawi yaitali.

Oyendetsa njinga zamapiri omwe ali ndi mimba yosalimba ayenera kusokoneza nsomba zawo kwa maola atatu/3. Kusunga nthawi iyi kumateteza magazi anu ku ma carbs ochulukirapo (ndi kusapeza bwino kwa hyperglycemia).

Mukhoza kuphunzitsa dongosolo lanu la m'mimba kuti mutenge gel osakaniza, monga momwe mungaphunzitsire thupi lanu ndi ziwalo zosiyanasiyana kuti zigwirizane ndi zochitika zatsopano.

Pa mpikisano wodutsa dziko, kuwombera kapena kulimbitsa thupi kwakukulu, tikulimbikitsidwa kumwa gel osakaniza musanayambe kuchedwetsa kuyambika kwa kukokana.

Kodi mwakonzeka kupanga gel yanu yamagetsi?

Kuyang'ana pamsika, tikuwona kuti mtengo wapakati umaposa ma euro 70 pa kg.

Ndizosangalatsa kufunsa za kupanga "zopanga" gel osakaniza kuti muchepetse cholembacho ndikuyika zinthuzo mwangwiro (kungoganiza kuti chidebe chingapezeke chomwe chingakhale chothandiza panjinga yamapiri)

Pano pali njira yomwe ingakuthandizeni kupanga gel osakaniza mphamvu yanu motsika mtengo.

Pomaliza

Ma gel opangira mphamvu amabwera m'mapangidwe osiyanasiyana, mawonekedwe ake, ndi zotsatira zake kutengera kapangidwe kawo. Zopepuka, zothandiza kugwiritsa ntchito ndi kuphunzira. Ma gels awa amatha kuphatikizidwa ndi zakumwa zopatsa mphamvu kuti muwonjezere mphamvu zanu, koma izi ziyenera kuchitidwa ndi zosakaniza zomwe zili m'malingaliro kuti mupewe kuchulukirachulukira. Apo ayi, khalani m'madzi! Ndibwino kuti musankhe molingana ndi kapangidwe kake ndi kuyesa panthawi yoyenda (mitundu yosiyanasiyana, zokometsera, zolemera ndi kapangidwe ka mphamvu) kuti musankhe gel osakaniza omwe adzakhale ndi ntchito yabwino kwa inu komanso yoyenera kukoma kwanu.