Zakudya za okwera njinga zamapiri ndi chiyani?

Qchakudya cha okwera njinga zamapiri?

Zakudya zopatsa thanzi ndizofunikira kwambiri pamasewera aliwonse ochita bwino kwambiri, koma ngakhale kwa wothamanga "wamba", zakudya (ie zomwe ndi nthawi yoti azidya) zitha kukhala ndi chiyambukiro chachikulu pakuchita bwino komanso chisangalalo.

Pa njinga yamapiri, ikhoza kukhala yokhudzana ndi kumverera kwachitonthozo paulendo ndi liwiro la kuchira pambuyo pa kukwera.

Popeza pali njira zosiyanasiyana zoyendetsera mapiri (woyenda wamba, wopalasa njinga, kapena wopikisana naye), iliyonse imafunikira chakudya chapadera.

Nawa maupangiri azakudya okuthandizani kuti muphe nsomba paulendo uliwonse.

Kudya kwanu kwa carbohydrate

Zakudya zopatsa mphamvu, kapena makamaka glycogen, mu minofu zimapereka mphamvu zofunika kwambiri komanso zopezeka mosavuta panthawi yolimbitsa thupi.

Chifukwa chake, masheya awo amasungidwa mosavuta ndikutsitsa.

Zakudya zama carbohydrate zimagawika m'magulu awiri akulu:

• Chakudya chosavuta: Chakudya chosavuta chimakhala chopangidwa ndi shuga (shuga) wopezeka mu zipatso.

• Ma carbohydrate ovuta: Ma carbohydrate ovuta, kumbali ina, amaphatikiza zowuma monga masamba, mbewu, buledi, pasitala, mpunga, ndi zina.

Pazochita zilizonse zotsika kwambiri, onetsetsani kuti muli ndi ma carbs okwanira kuti muyende motalika musanatope. Makamaka pamaulendo ataliatali, mukamayendetsa kwa maola a 2 kapena kupitilira apo, zitha kukhala zopindulitsa kudya zakumwa kapena magwero amafuta omwe amatengedwa mosavuta ndi thupi. Mwachitsanzo, zakumwa zomwe zimakhala ndi maltodextrin kapena sucrose, kapenanso phala.

Pochita masewera olimbitsa thupi nthawi yayitali komanso mwamphamvu, kukweza ma carbs pasadakhale kudzakuthandizani kukhalabe ndi mphamvu zambiri tsiku lonse. Kuti mupeze masitolo apamwamba a glycogen pa D-Day, padzakhala kofunikira kukhazikitsa chakudya chokwanira maola 48 pasadakhale.

Kwa maulendo aafupi (osakwana ola limodzi), izi sizofunika kwambiri. Simukugwiritsa ntchito zakudya zambiri zosungidwa m'minofu yanu, ndipo mutha kugwiritsa ntchito nkhokwe zomwe zasonkhanitsidwa kale.

Samalani kuti musamadye zambiri zama carbohydrate musananyamuke, chifukwa izi zingayambitse kuchepa kwa mphamvu paulendo, chifukwa kagayidwe kanu kagayidwe kake kamakhala kolunjika kwambiri pakugaya chakudya.

Mapuloteni

Ndiwo zitsulo zomangira minyewa m'thupi. Kuti mukhale ndi minofu yabwino, muyenera kudya mapuloteni okwanira.

Amapezeka makamaka mu mazira, nyama, mkaka, tchizi, nsomba, komanso soya, spirulina, mphodza, ndi zina zotero.

Kwa ma backpackers ndi bikepackers pamlingo uwu, palibe chifukwa chowonjezera. Zakudya zopatsa thanzi zomwe zimakhala ndi zakudya zokhala ndi mapuloteni ambiri zimakhala zokwanira kuti zithandizire kuyesetsa kwanu ndikuthandizira kukonza mitundu yonse ya kuwonongeka kwa minofu yaying'ono yokhudzana ndi masewera olimbitsa thupi.

Kwa othamanga a XC, mapuloteni owonjezera safunikiranso. Kuti akwaniritse chiŵerengero choyenera cha kulemera ndi mphamvu pakukwera, othamangawa amakhala ndi minofu yochepa komanso mafuta ochuluka.

Kumbali ina, kutsika (DH) kapena ma bikers a enduro amafunika kukhala ndi mphamvu zowonjezereka kwa nthawi yochepa, panthawi yophunzitsidwa komanso panthawi yotsika. Choncho, minofu yawo nthawi zambiri imakhala yaikulu kuposa ena okwera mapiri. Choncho, akhoza kupindula pogwiritsa ntchito zowonjezera monga whey.

Pomaliza, dziwani kuti ngati kudya kwanu kwamapuloteni kumadalira zomwe mwachita komanso nthawi yanu (kuphunzitsidwa / mpikisano), kuthekera kogawa zomanga thupi zanu tsiku lonse ndikofunikira kwambiri kuposa kuchuluka kwa mapuloteni omwe mumadya.

Mapuloteni a Whey amachokera ku mkaka wa ng'ombe ndipo ndi mapuloteni osangalatsa kwa othamanga. Imasiyanitsidwa makamaka ndi kufunikira kwake kwachilengedwe, kuchuluka kwa amino acid, komanso kufulumira kwambiri kuyamwa ndi kuyamwa. Mapuloteni a Whey kapena mapuloteni a whey ndi mapuloteni omwe ali ndi zakudya zambiri zopatsa thanzi chifukwa ali ndi ma amino acid onse 9 komanso BCAAs (nthambi ya amino acid). Chifukwa cha kupanga kwake, imakhala ndi mafuta ochepa, chakudya, lactose komanso zopatsa mphamvu.

Ma lipids

Mosiyana ndi zomwe anthu ambiri amakhulupirira kuti mafuta ndi mdani, aliyense, makamaka othamanga, amafunikira mafuta muzakudya zawo.

Kuphatikiza apo, chakudya sichingakhale chokwanira ngati sichinaganizire gawo la lipids.

Ndilo gawo lofunikira m'maselo onse a thupi, omwe, kuwonjezera pa kupereka mphamvu, amagwiritsidwanso ntchito popanga zinthu zina m'thupi (mwachitsanzo, mahomoni).

Komabe, samalani kuti musapitirire ndikupita ku "magwero abwino" amafuta monga avocado, mafuta a kokonati, salimoni, ndi zina zambiri.

Madzi

Madzi amagwiritsidwa ntchito pafupifupi m'njira zonse za kagayidwe kachakudya m'thupi. Ndikofunika kwambiri kutenga ndalama zokwanira musanayambe, panthawi komanso mutayenda, makamaka nyengo yotentha komanso mukatuluka thukuta, mumataya madzi ambiri.

Kutaya madzi m'thupi kungayambitse kuchepa kwa ntchito komanso kuyambitsa kusapeza bwino monga kutentha kwa thupi.

Kumwa chakumwa chamasewera chomwe chili ndi mchere ndi ma electrolyte kumatha kufulumizitsa kubwezeretsanso madzi m'thupi komanso kuyamwa kwamadzi ndi ma cell anu.

Zopangidwa

Nazi zina zofunika zomwe aliyense woyendetsa njinga zamapiri ayenera kutsatira:

• Idyani zakudya zosiyanasiyana
• Sanjani zakudya ndi masewera olimbitsa thupi kuti mukhale ndi thupi labwino
• Sankhani zakudya zokhala ndi ndiwo zamasamba, zipatso, ndi mbewu zambiri.
• Sankhani zakudya zomwe zili ndi mafuta ochepa, mafuta okhathamira, ndi cholesterol.
• Chepetsani kudya kwanu shuga, mchere ndi sodium
• Chepetsani kumwa mowa kwambiri momwe mungathere