Ukudla Ukusebenza Kwezemidlalo
Ukugijima i-marathon yesiqingatha okokuqala noma njengomgijimi onesizini uthatha ukuqeqeshwa okufanele nokudla okunomsoco. Eqinisweni, ngaphandle kokudla okunomsoco okunembile, ukusebenza kwezemidlalo kungathinteka kakhulu. Amazinga aphansi egezi kanye nokuphelelwa amandla kwamanzi angenzeka uma engasetshenzisiwe kahle. Ukuze uqinisekise isipiliyoni sokuqeqesha okuphumelelayo nomcimbi, amathiphu alandelayo okudlayo azoba ithuluzi lakho eliwusizo kakhulu.
Ukudla okunempilo yiSisekelo Sempumelelo
Ukunquma ukwenza umqhudelwano wesiqingatha kuyisinyathelo esibalulekile kusuka ekuqeqesheni kuka-5K . Okudlayo nsuku zonke kubalulekile ukulungiselela umcimbi wakho njengalokho okudlayo ngosuku olwedlule.
Ukusebenzisa izinhlobo ezihlukahlukene zokudla okunempilo ezine-carbohydrate enhle , amaprotheni anamandla, namafutha enempilo anika izakhi ezibalulekile. Ukuphuza amanzi amaningi kubalulekile ekusebenzeni okuhle kwezemidlalo. Ukuqonda indlela yokugcoba umzimba wakho ngesondlo esifanele ngesikhathi sokuqeqeshwa kubalulekile ekuphumeleleni kwakho.
Ukuqeqeshwa kwe-half marathon kuyadinga futhi kudinga amahora amaningi okusebenza ngomsebenzi ngesonto. Lolu qeqesho lubuye luhluke futhi lube nezinselelo ezihlukene zezinhlelo zamandla zomzimba. Ukuba nesimiso sokudla okunomsoco endaweni kudala umzimba wethu futhi kusenze sikwazi ukuhlangabezana nezimfuno zomzimba zokuqeqeshwa.
Uma ungadli impilo enempilo ngaphambi kwesikhathi, yisikhathi sokufaka imikhuba yokudla enempilo. Lokhu kusho ukusungula i-pantry yakho kanye nesiqandisisi ngekhwalithi yangempela yokudla okuhlinzeka izakhi futhi hhayi ama-calories angenalutho. Ukudla okunomsoco okuyisisekelo okuzosiza ekuthuthukiseni impilo yakho, ukuqina, nokukulungiselela ukuqeqeshwa kwe-marathon kungabandakanya:
- Ukudla okunomsoco nezinhlanzi (okungcono kakhulu kokudla okunomsoco)
- Oatmeal
- Irayisi elimhlophe noma elimhlophe
- I-Quinoa
- Ubhontshisi namalenti
- Imifino ehlukahlukene
- Imifino enhle
- Izithelo ezintsha
- Amantongomane nembewu
I-Fuel efanele isiza ukuhlangabezana nezidingo zokuqeqesha
Ukubeka isisekelo sokudla okunempilo endaweni kuzosiza ekuqinisekiseni ukuthi kufanelekile futhi uhlangabezane nezidingo zamandla okuqeqeshwa kwe-marathon. Isikhathi sokuqeqesha esinengqondo sokugijima kwe-10 kuya ku-13.1-mile kufanele sibe ubuncane bamaviki angu-12 ngokunyuka kancane kancane kwamakhilomitha amasonto onke kanye nokugijima kweviki elide. Njengoba ukhula nge-mileage, kuzodinga amakholori akhudlwana ngokugxila kokudla okunempilo. Gwema isilingo sokugcwalisa ukudla okungenalutho lwekhalori njengomvuzo wokusebenza kanzima.
Ukuqeqeshwa Ukusebenza Nokufakelwa Kwamafutha: Funda Okukusebenzela Kwenu
Ngokujwayelekile, ukuzivocavoca noma ukusebenza okuhlala isikhathi esingaphezu kwehora, kuhle ukucabangela ukuthatha uphethiloli nawe. Ukuthola ukudla okungcono okusebenza emzimbeni wakho ngenkathi kuqeqeshwa kuzovela esilweni nokuphutha. Le nqubo yokuqothula izokulungela usuku lomncintiswano futhi uqiniseke ukuthi yini futhi nini okufanele uyidle.
Ngaphezu kwalokho, i-hydration inconywa yonke imizuzu engu-20 ngakho ukupakisha ibhodlela lamanzi noma ukugqoka i-hydration vesti kuyoba ingxenye ebalulekile yokuqeqeshwa kanye nesikhathi somjaho. Ukuqeqesha kuyakuba yisikhathi sokuzitholela hhayi nje ukukhulisa ukukhuthazela kwakho kodwa ukufunda lapho udinga ukuphefumula futhi uthuthukise.
Amathiphu wokuthutha
Ukunyakaza
- Ukunyakaza kuyisici esibalulekile sokuqeqeshwa okuphumelelayo.
- Ngaphambi kokuqeqesha, hlela ama-ounces angu-16 wamanzi phakathi namahora amabili ngaphambi kokuqala.
- Ngesikhathi sokuqeqeshwa, hlela ama-ounces angu-6 kuya kwangu-8 njalo ngemizuzu engu-20 .
- Vumela ukoma kwakho kube yisiqondiso sakho.
- Noma kunjalo, okungcono kungcono - vumela isiqondiso sibe nje lokho ... isiqondiso.
- Nikeza ama-fluids, ama-carbohydrate (cishe ama-15 gm / 8 ama-ounces) nama-electrolytes.
- Baxoshe amandla angamaphesenti angu-50 noma ngaphansi ngamanzi uze wazi ukuthi ungakubekezelela yini.
- Izinketho eziningi zikhona.
Yini okufanele udle Ngaphambi Kokude Ukuqeqesha Ukusebenza
Ukudla kalula ama-carbohydrate eziyinkimbinkimbi namaprotheni amabili amahora amane ngaphambi kokuqala ukuqeqeshwa kwakho okude. Izibonelo ezinhle zizofaka i-oatmeal, izithelo, nobisi noma i-bagel enebhokisi le-peanut .
Kulabo abakhuphuka embhedeni bese bedla emotweni endleleni eya ekuqeqeshweni, zama okunye okuthutha njengebhanana, i-oat bar, noma i-gel yezemidlalo. Kuyoba nethuba eliphansi lokugulisa isisu noma isicanucanu nge-lighting, ukudla okugayiwe ngokushesha.
Okufanele Yidle Phakathi Nokuqeqeshwa Okude Okude
I-digestible elula, ehambayo, ejwayelekile yokuthenga ukudla okunempilo Kunconywa phakathi nokuqeqeshwa kwakho okude. Lokhu kungafaka izinketho zokuhweba noma ukudla kwangempela njengoba kuboniswe ngezansi:
Ama-gel ezokuhweba, ama-jellies, nama-bean wezemidlalo
- Ngokujwayelekile kune-25-30 gm carbohydrate futhi ingafaka i-caffeine, i-electrolytes noma amavithamini.
Amabha yezemidlalo yezohwebo
- Iqukethe izingxenye ezinkulu ze-carbohydrate futhi ngokuvamile ziwumthombo wamaprotheni .
"Ukudla kwangempela"
- Amabha
- Ibhotela le-peanut kanye ne-jelly ngesinkwa sokwekolweni esithambile sishintshwa esikhwameni se-zip-lock sandwich.
- Ama-pretzels
Kungakhathaliseki ukuthi ukhetha ukuthini uphethiloli ngesikhathi sokugijima kwakho, hlela ukuhambisa amanzi ngesikhathi esifanayo.
Amacebiso engeziwe okuqeqesha
Ukuqeqeshwa okugijima kunika ithuba lokuthola ukuthi uzothatha kanjani izinto ezidingekayo zokufudumala neziqu. Uzodinga iningi lomkhuba osebenza nabo, kungakhathaliseki ukuthi i-hydration belt enezigesi, ibhodlela eliphathekayo, noma i-hydration vesti. Lena yithuba lakho lokuzama lokho okusebenza kahle kuwe futhi ukhethe lokho kukhetho ngaphambi komncintiswano wosuku.
Uma uyingxenye yeqembu lokuqeqesha, ngokuvamile bahlinzeka ngokusekelwa okungenani kwe-hydration yokugijima kweviki yakho ende. Qaphela lokhu kungase kungabi njalo kumcimbi wakho, noma okunikezwayo kungase kube okuhlukile. Njalo ulungele ngalokho okusebenza kahle kuwe.
Ungase ufise ukuthola esikhathini esingaphambili ukuthi yini ezokwenziwa kulo mcimbi futhi lapho iziteshi zamanzi / zikawoyela zikhona khona.
Okufanele Yidle Usuku Ngaphambi: Hlalani Ku-Track
Lesi akusona isikhathi sokuphutha kusuka ohlelweni lwakho lokudla okunempilo . Uchithe izinyanga ulungiselela umzimba wakho ngefuthe elifanele ne-hydration elikusebenzela kangcono ngesikhathi eside. Namathela kulokho owaziyo ngomncintiswano ophumelelayo.
Ngokuvamile i-marathon yomzuzu ihlotshaniswa ne-marathon futhi kuyoba ne-Runner's EXPO enhle ukuyohamba nazo zonke izinhlobo zokuthakazelisa amafutha ne-hydration amathuba okuzama.
Ukulinganisa kuhle, kodwa ungenzi isikhala somzuzu wokuzama into entsha nokuhlukile ngosuku lomncintiswano.
I-Carbo-loading noma ukwenza umzamo ohlanganyelwe wokudla ama-carbohydrate engeziwe ngaphezulu kwezinsuku ezimbili noma ezintathu ngaphambi komcimbi kungase kuzuze. Qhubeka ukhetha ama-carbohydrate anamathambo nama- protein asemanzi owawudla njengengxenye yephethini yakho evamile yokudla okunempilo.
Gwema ukudla okuphezulu kwe-fibre kusihlwa sakusihlwa ngaphambi kokuba umcimbi ukwehlise ingozi yokudangala esiswini phakathi nomncintiswano.
Umjaho wasekuseni naphakathi nendawo
Ngamanje kufanele wazi kahle ukuthi wenzeni ngaphambi nangesikhathi somcimbi. Ufake ukuqeqeshwa okuningi okuqeqeshiwe futhi ufunde lesi akusona isikhathi sokuzama noma yini ehlukile.
Hlela futhi uphethiloli ekuseni ekuseni njengoba uke wenza ngesikhathi sokuqeqesha. Qhubekisa isu lakho le-hydration ngesikhathi somcimbi njengoba uyenzile.
Labo abasemuva kwepakethe kufanele bahlale bekulungele iziteshi zamanzi / zethethiloli ukugijima phansi kuze kube sekupheleni komncintiswano. Lokhu akukwenzeka njalo, kodwa kwenzeka.
Ngemuva komcimbi: Isikhathi sokuthola
Ngokushesha ngemva kokudlula umgqa wokugcina, ukudlala ama-carbohydrate enempilo elula futhi okulula kalula kubalulekile.
Kuzo zonke izinsuku, kubuyela ekudleni okunempilo okusekelwe futhi kufanele kufaka okulandelayo:
- Ama-carbohydrate aqinile ukubuyisela i-glycogen yesibindi.
- Imithombo yamaprotheni enempilo yokuthola imisipha .
- Ukufakelwa kwamanzi okuhambisana okuhambisanayo.
Phinda futhi, melana nesilingo sokudla nokuphuza noma yini oyifunayo ngoba ucabanga ukuthi uyayifanele. Linda uze ugijime lelo marathon!
Izwi elivela
Umzila wamakhilomitha angu-10 kuya kwesigamu umakhilomitha uzothatha bonke kodwa abagijimi abaphakeme kakhulu ngaphezu kwemizuzu engama-60. Abaningi abagijimi nabagibeli baqedile umncintiswano ngemaminithi angaphezu kwengu-90. Kungakhathaliseki ukuthi ijubane lakho lihamba kanjani, kubalulekile ukuthi uphethiloli kanye ne-hydration efanele. Ukulandela imihlahlandlela yokudla okunempilo kuzo zonke izigaba zokuqeqesha, ngesikhathi somcimbi, nokubuyiswa kobuhlanga yingxenye ebalulekile yenqubo yokuqeqesha.
Lokhu kuthiwa, wonke umdlali uhlukile futhi uzozuza ngokudla okunempilo ngesikhathi sokuqeqeshwa kwe-marathon yesiqingatha. Ukuphuza amanzi amaningi nakho kuyisici esibaluleke kakhulu. Ngaphandle kwalokhu, wonke umdlali kufanele athole ukuthi yiziphi izidingo ezengeziwe zokufakelwa kwamafutha kanye nezidingo ezizobasiza ukuba benze okusemandleni abo ngosuku lomcimbi. Mhlawumbe isiphuzo sezemidlalo esinikezwa abahleli bemicimbi, ehlanjululwe ngamanzi, sanele. Mhlawumbe i-gel yezemidlalo noma i-banana e-mile 8 iyokwanela.
Kungcono ukuthi usebenzise lolu lwazi uphinde uhlole yonke inqubo yokuqeqesha ukuze ufunde ukuthi kungcono kanjani ukusebenzisa izinsiza zakho ngosuku lomncintiswano.
> Sibonga ngokukhethekile kuJennifer Rousseve, MS, RD, ngomnikelo wakhe kulokhu kulesi sihloko. UJen ubamba i-Master's Science ngesidlo sokudla kanye ne-Dietitian ebhalisiwe iminyaka engu-41. Umsebenzi wakhe wokuqala waqala ngo-1983 wagcwalisa ama-marathon angu-57 kanye nama-marathon angu-20.
> Imithombo:
> eatright.org, Yidla Ilungelo Lemidlalo Yokukhuthazela, I-Academy of Nutrition and Dietetics (ibuyekezwe nguJill Kohn, MS. RDN, LDN), 2015
> eatright.org, Top Snacks for Runners, Monique Ryan, MS, RD, CSSD, LDN, 2014
> eatright.org, Indlela Yokususa I-Workout Yakho, I-Academy of Nutrition and Dietetics (ibuyekezwe nguSharon Denny MS. RDN), 2014
> eatright.org, Umhlahlandlela Wokuqala Wokuqalisa Ukuhamba Kwakho Okuhle, uLira Dorfman, MS, RD, CSSD, LMHC, 2105
> eatrightpro.org, Ukudla okunempilo kanye nokuSebenza okuPhepha, Iphepha lokuPhakamisa: I-Academy of Nutrition and Dietetics, 2009