Ukudla okunempilo nokuhlanza okusemqoka kubaluleke kakhulu empilweni nasekusebenzeni komgijimi. Abanye abagijimi banciphisa ukuthi bangakanani ukudla nokuphuza ngaphambili, ngesikhathi nangemva kokusebenza kwakho nezinhlanga zakho kungabathinta.
Nazi ezinye amaphutha okudla okunomsoco abagijimi abazenzayo kanye nezeluleko zokuzixazulula.
1 - Iphutha: Akuphuzi okwanele
Abagijimi abaningi bayanciphisa ukuthi bangakanani amanzi abalahlekelwa ngesikhathi sokugijima futhi bangaphuzi ngokwanele ngenkathi begijima futhi sebeqedile. Ngenxa yalokho, bahlushwa ukungcola, okungaba yingozi ekusebenzeni kwabo futhi kuyingozi empilweni yabo.
Isixazululo: Abagijimi kudingeka baqaphele ukuthi bangakanani futhi baphuza kangakanani ngaphambi kokuzivocavoca ngesikhathi nangemva. Ngisho noma isimo sezulu sibanda, usadinga ukuthi uqinisekise ukuthi uhlala u-hydrated. Nansi eminye imithetho elula yokuphuza nokusebenza:
- Ihora ngaphambi kokuqala ukusebenza kwakho, zama ukuphuza ama-ounces angu-16 kuya kwangu-24 noma amanye amakhemikhali angenayo i-caffeinated. Yeka ukuphuza ngaleso sikhathi, ngakho ungavimbela ukuba ume ukuze uye endlini yokugezela ngenkathi ugijima. Ukuze uqiniseke ukuthi u-hydrated ngaphambi kokuqala ukusebenza, ungaphuza amanye ama-ounces angu-4 kuya kwangu-8 ngaphambi kokuqala.
- Kumele uthathe ama-ounces angu-6 kuya ku-8 oketshezi njalo ngemizuzu engu-20 ngesikhathi ugijima. Ngesikhathi sokusebenza isikhathi eside (amaminithi angu-90 noma ngaphezulu), ezinye zokudla kwakho okuketshezi kufanele zifake isiphuzo sezemidlalo (njengeGatorade) sokufaka esikhundleni se-sodium elahlekile namanye amaminerali (electrolytes)
- Ungakhohlwa ukuvuselelwa kabusha ngamanzi noma isiphuzo sezemidlalo ngemuva kokugijima kwakho. Kumele uphuze u-20 kuya ku-24 fl oz. amanzi onke amaphilisi alahlekile. Uma umchamo wakho ubomvu emva kokugijima kwakho, udinga ukugcina uphinde uvuselele. Kufanele kube umbala we-lemonade okhanyayo.
2 - Iphutha: Ayisebenzisi amaprotheni anele
Isixazululo: Abagijimi, ikakhulukazi lezo zokuqeqesha amabanga amade afana nama-marathons, kufanele adle .5 kuya ku-75 amagremu amaprotheni ngamakhilogremu ayisisindo somzimba. Imithombo emihle yamaprotheni yizinhlanzi, inyama enomzimba, izinkukhu, ubhontshisi, amantongomane, okusanhlamvu okugcwele, amaqanda abamhlophe, ubisi oluncane, amafutha aphansi kanye nemifino. Uma ungaqiniseki ukuthi kufanele uthola amaprotheni amangaki, thola iseluleko sokudla kwezemidlalo ukuthi ungathola kanjani isilinganiso esifanele samaprotheni ekudleni kwakho.
3 - Iphutha: Ukungadli kahle Ngaphambi kokusebenza
Abanye abagijimi abathandi ukudla ngaphambi kokuba bagijime ngoba bakhathazekile ngokuthola ama-cramps.
Isixazululo: Nakuba ungafuni ukudla ngokushesha ngaphambi kokuqala ukugijima, kufanele uzame ukudla ukudla okulula noma ukudla cishe amahora angu-1 kuya kwangu-2 ngaphambi kokugijima. Ukwenza kanjalo kuzoqinisekisa ukuthi unayo uphethiloli okwanele wokugijima kwakho. Uma nje uzinika isikhathi esanele sokugaya ukudla, akudingeki ukhathazeke ngamagundane. (Amanothi amaningi ohlangothini empeleni abangelwa ukufudumala kahle.)
Yini okufanele uyidle? Khetha into ephezulu kuma-carbohydrate futhi wehla kumafutha, fiber, namaprotheni. Ezinye izibonelo zokuhamba kahle kokuqala kokusebenza zihlanganisa: i-bagel enebhokisi le-peanut; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi. Hlala kude nokudla okunezinto ezicebile, eziphezulu, kanye nokudla okuphezulu, ngoba kungabangela izinkinga zomzimba .
Okuningi: Okuphambili futhi Okubi kakhulu kokuPhelela kokudla
Kuthiwani Uma Anginayo Isikhathi EMpumalanga Ngaphambi Kokugijima?
4 - Iphutha: Ukungatholi i-Iron Enough
I-iron-deficiency anemia ivame kakhulu, ikakhulukazi kubagijimi besifazane abanenkathi enzima. I-anemia ibangela ukukhathala nokusebenza okunciphise.
Isixazululo: Uma uhlale uzizwa ukhathele ngaphandle kwencazelo, thola amazinga akho ensimbi ahlolwe ngokuhlolwa kwegazi. Ukuze usize ukuvimbela i-anemia, qiniseka ukuthi ukudla kwakho kuhlanganisa inyama ebomvu, noma ezinye izindlela ezicebile zensimbi (inyama-inyama yenkukhu noma i-turkey, i-salmon, i-tuna, i-shrimp) kanye ne-cereal ensimbi. Kubalulekile ukufaka i-vitamin C ekudleni kwakho ngoba kusiza ngokuncibilika kwensimbi. Ngakho zama ukufaka izithelo nemifino ecebile kavithamini C, njengama-oranges, utamatisi, amajikijolo, nama-broccoli, kukho konke ukudla.
5 - Iphutha: Akungathathi amaKhalori Ngesikhathi eside nemikhakha
Abanye abagijimi bacabanga ukuthi asebenzi isikhathi eside ngokwanele ukuthi badinga uphethiloli owengeziwe ngesikhathi begijima. Ngenxa yalokho, ukusebenza kwabo kuhlupheka futhi bangase bafake ngisho nodonga phakathi nezinhlanga ezinjenge-half half or full marathon.
Isixazululo: Uma ugijima isikhathi esingaphansi kwamaminithi angu-90, iningi lamandla akho livela ku-muscle glycogen egcinwe. Kodwa uma ugijima isikhathi eside kunamaminithi angu-90, ushukela egazini lakho ne-glycogen yesibindi kubaluleke kakhulu ngoba i-muscle yakho egciniwe iglycogen iyaqedwa.
Ukukhipha ama-carbs ngenkathi i-marathon yakho kuzokuvimbela ukuba uphume amandla futhi uhlasele udonga, kanti futhi ukwandisa ukusebenza kwakho. Ungakanani ukudla okudingeka uyenze uma ugijima? Isimiso esiyisisekelo sesithupha kufanele ukuthi uthathe cishe ama-khalori angama-100 ngemuva kwehora eligijima bese kuthi amanye amakholori angu-100 njalo ngemva kwemizuzu engu-40 kuya ku-45 emva kwalokho. Ungadinga okuningi kuye ngokuthi usayizi wakho nesivinini sakho, ngakho qinisekisa ukuthi uthwala elinye elilodwa noma ama-gel amabili (noma enye ukudla). Uma uzizwa ulambile noma uphansi emandleni, ungasebenzisa ngempela amakholori "okungahleliwe".
Ungavumeli, "Anginakho indawo yokuphatha ukudla okunomsoco" kube yisizathu sokuthi kungani ungadli ekuhambeni. Kunezinhlobo eziningi zokukhanda amabhande emakethe eyenza kube lula ukugcoba ama-gels akho noma okunye ukudla uma usebenza. Abanye abagijimi basebenzisa amabhande ase-hydration noma amabhodlela amanzi ngamapoksi ukuze bagcine ukudla kwabo.
Futhi ubone: Amandla amabhasi, ama-Chews, namaGel for Running
6 - Iphutha: Akungabi ukuphuza kahle Ngemuva kokusebenza
Abanye abagijimi abagcini amandla abo ngemuva kokugijima kwabo, okungaba nomthelela omubi ekutheni baqabule.
Isixazululo: Ngemva kokusebenza, ikakhulukazi isikhathi eside, ufuna ukugcwalisa amandla ngokushesha ngangokunokwenzeka. Ucwaningo luye lwabonisa ukuthi imisipha iyamukeleka kakhulu ekwakheni i-glycogen (iglucose egciniwe) izitolo ngaphakathi kwemizuzu yokuqala engama-30 emva kokuzivocavoca. Uma udla maduzane ngemva kokuzivocavoca kwakho, unganciphisa ukuqina komfutho we-muscle kanye nesifo soreness.
Uzofuna ukuqeda ama-carbs ngokuyinhloko, kodwa ungamnaki amaprotheni. Umthetho omuhle wesithupha wesidlo sokudla ngemuva kokugijima kuwu-1 gram weprotheyini kuya ku-3 amagremu ama-carbs. Imigoqo yokudla, njengama-Clif bars noma Amagagasi Amandla, izinketho ezinempilo. Ezinye izibonelo kungaba i-bagel enebhokisi le-peanut noma i-smoothie eyenziwe ngezithelo nezama yogurt.
Uma uzizwa sengathi awukwazi ukudla isidumbu esiqinile ngokushesha ngemuva kokugijima, zama ukuphuza ubisi lwe-chocolate . Ubisi lwe-Chocolate linikeza amaningi amaprotheni, ama-carbohydrate namavithamini B - okwenza kube isiphuzo esihle sokuphumula . Futhi ubisi olubandayo obushokoledi luyakuthandeka kakhulu ngemva kokugijima.
Ukuqinisekisa ukuthi udla kungakapheli imizuzu engu-30 ekuqedeni ukugijima kungadinga ukuhlela okuthile. Zama ukucabanga kusengaphambili futhi uqinisekise ukuthi uthola ukudla okutholakala lapho uvala ukugijima kwakho.