Yini nokuthi Ungadla Futhi Uphuze Kangakanani Ngesikhathi Ukuzivocavoca Okucindezelayo Okujulile?
Abadlali be-Elite ukukhuthazela banesidingo esiyingqayizivele semidlalo yokudla. Uma uzivocavoca ngezinga eliphezulu kakhulu amahora angaphezu kwama-2 ngosuku ngezinsuku eziningi, kubalulekile ukuba udle futhi uphuze ngokufanele ukusebenza nokubuyisela okulungile. Ukuthi, nini, nokuthi kungakanani ukudla nokuphuza kungadanisa ngisho nomdlali owaziwa kakhulu, kodwa amathiphu alandelayo anikeze imihlahlandlela ejwayelekile yokusiza ukwenza lula uhlelo lwakho lokuvuselela.
Amandla okuzivocavoca
Ngaphambi kokuba uthuthukise uhlelo lwakho lokudla okunomsoco, kuyasiza ukubukeza imigomo embalwa eyisisekelo yemidlalo yokudla. Ukuze uqale, kuhle ukuqonda ukuthi ukudla esikudlayo (ama-carbohydrates, amaprotheni namafutha) kusiza amafutha we-muscle contractions futhi kusize sigcine sisisebenzisa isikhathi eside ngaphandle kokukhathala.
I-carbohydrate , ngesimo se-glycogen, ingumsoco oyinhloko ophikisayo wokusebenza okulinganiselwe kuya phezulu. Izitolo zethu zamafutha nazo zingasiza ekusetshenzisweni kwamafutha, kepha lokhu ikakhulukazi ekuzivocavoca umzimba okuphansi isikhathi eside. Okokugcina, amaprotheni ngumthombo wamafutha okusetshenziswa kakhulu ukugcina nokulungisa izicubu zomzimba, kepha awuvame ukusetshenziselwa ukukhiqiza izicathulo zomzimba.
Ngokungafani nezitolo zamafutha, izitolo ze-glycogen zinokuthengwa okulinganiselwe futhi zisetshenziselwa phezulu ngokushesha - kungakapheli imizuzu engu-90 kuya emahoreni amabili - ngesikhathi sokuvivinya umzimba. Uma kungenakwenziwa kabusha ngalesi sikhathi, ukukhathala kufaka phakathi futhi umgijimi uzodinga ukunciphisa noma ukubeka ingozi ekushaya udonga, noma "ukubamba." Ukuze uqhubeke nokuzivocavoca okusezingeni level isikhathi esithile, umgijimi udinga ukuqhubeka ukufudumala nge-carbohydrates kalula.
Ngingakanani Okufanele Ngidle Phakathi Nokukhuthazela Ukuzivocavoca?
Ukudla okungakanani kuxhomeke ezingeni lakho lokumiswa, ukuzivocavoca kwakho, nobukhulu bomzimba wakho, kodwa i-American College of Sports Medicine incoma ukuthi abagijimi bokukhuthazela badle ama-30-60 amagremu (i-100-250 kilojoule) ye-carbohydrate ngehora ngenkathi besebenzisa.
Yini Engingayidla Ngesikhathi Sokukhuthazela Ukuzivocavoca?
Wonke umdlali uzoba nesidingo sakhe sokuzikhethela se-refueling kanye nezintandokazi zakhe. Isibonelo, umlingani wami wokuqeqesha udla kakhulu kakhulu kunalokho engikwenzile ngesikhathi sokugijima isikhathi eside, kodwa udla okuningi uma edla. Ngiyakuthanda ukubamba njalo usuku lonke ukuze ngigcine amandla ami. Kuze kube manje, izintandokazi zethu zisebenza kahle ngokulingana ngamunye wethu. Ngokuzama ngezindlela ezahlukahlukene, uzothola isitayela sakho se-refueling esiyingqayizivele esikusebenzelayo.
Ukuze ufunde ukuthi yikuphi ukudla nokuphuza okukuhle kuwe, zama ukudla nokudla okuhlukahlukene ngesikhathi sokusebenza kwakho. Zama iziphuzo ezihlukahlukene, ukudla okulula, imishayo, noma ama-gel. Vary isikhathi sokudla kwakho kanye nenani odlayo futhi, ngokuhamba kwesikhathi uzokwazi ukunquma isitayela sakho sokuphakamisa kahle.
Ezinye izinketho ze-refueling zingabandakanya:
- Ama-ounces angu-16 esiphuzo sezemidlalo nge-added carbohydrate
- Izithelo zamanzi
- Ibha yamandla ene-30 amagremu ama-carbohydrate
- Ibhanana
- I-apula
- 2 Amathisipuni Oju
- Ingxenye yesikhwama esilikolweni sonke
- Yogurt ngezithelo
- 1 inkomishi yobisi ushokoledi
Hydration for Ukukhuthazela Ukuzivocavoca
Uma usebenzise isikhathi esingaphezu kwamahora amathathu noma amane, kuzodingeka ukhumbule izidingo zakho ze-hydration futhi uphuze amanzi ngaphambi, ngesikhathi, nangemva kokuzivocavoca kwakho.
Thola umkhuba wokuzibeka isisindo ngaphambi nangemva kwesikhathi sokuqeqesha isikhathi eside ukuze uthole izidingo zakho ze-hydration, futhi ufunde ukuthi izimo zezulu nezimo ezahlukene zokuqeqesha zingakuthinta kanjani. Uzoqala futhi ukuthola umqondo wokuthi udinge kangakanani ukuphuza phakathi nokusebenza kwakho okujwayelekile. Phindela emuva ngokuphuza cishe ama-ounces angu-15 wamanzi kuwo wonke amakhilogremu owalahlekile ngesikhathi sokuzivocavoca.
I-Anther indlela elula yokunquma isimo sakho sokuthunyelwa kokuthutha ukuhlola isimo sakho somchamo nombala. Inani elikhulu lembala elikhanyayo, i-urine elihlanjululwe cishe lisho ukuthi u-hydrated kahle. Inani elincane lembala elimnyama, umchamo ogqamile kakhulu lisho ukuthi usuke ungasebenzi futhi udinga ukuphuza amanzi amaningi.
Amathiphu alandelayo angakusiza ukuba uhlale phezulu kwezidingo zakho zoketshezi ngenkathi usebenzisa:
- Ngaphambi kokuzivocavoca: Phuza izindebe ezimbili zamanzi amahora amabili ngaphambi kokuzivocavoca.
- Ngesikhathi sokuzivocavoca: Phuza 1 indebe njalo ngemizuzu engu-10-15 phakathi nokuzivocavoca.
- Ngemuva kokuzivocavoca: Phuza izindebe ezimbili zamanzi epounds ngalinye elahlekile ekupheleni komsebenzi.
Uma usebenzisa amahora angaphezulu kuka-3 kuya kwangu-4, cishe kuzodingeka ukwandise ukudla kwakho kwe-electrolytes (sodium, potassium, calcium) ngaphezu kwalokho othola ekudleni kuphela. Umgijimi we-marathon, ngokwesibonelo, angase afune ukudla i-sodium encane ngaphezulu kwesonto ngaphambi komncintiswano, noma adle isiphuzo sezemidlalo esine-electrolyte, njenge- Nuun electrolyte esikhundleni sakhe , ngesikhathi somcimbi. Lokhu kungasiza ukunciphisa ingozi yokuthuthukisa i- hyponatremia (ukuphuza amanzi).
Imithombo
Ukuzivocavoca nokuguquka kwamanzi, i-ACSM Stand position, i-American College of Sports Medicine, Imithi kanye neSayensi Kwezemidlalo Nokuzivocavoca, ngo-2007.
Isitatimende sokubambisana se-1st International International Exercise-Associated Hyponatremia, iNkomfa Yokuthuthukiswa Kwentuthuko, eKapa, eNingizimu Afrika 2005. Journal of Clinical Medicine Medicine. 15 (4): 208-213, July 2005.
I-Guidebook Yokudla Yezemidlalo. Nancy Clark, u-3rd ed. Brookline, MA: Human Kinetics; 2003.