Uma ugijima iminyaka engaphansi kwengu-90, amandla akho amaningi avela ku- muscle glycogen egciniwe. Uma ugijima isikhathi eside kunamaminithi angu-90, ushukela egazini lakho ne-glycogen yesibindi kubaluleke kakhulu ngoba i-muscle yakho egciniwe iglycogen iyaqedwa. Ukufakwe ama-carbs ngesikhathi sokugijima kwakho isikhathi eside kuzokuvimbela ukuthi uphume amandla futhi usize ukwandise ukusebenza kwakho.
Kungakanani Ukukhipha Umshini Phakathi Nesikhathi Eside
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".
Ukuphuza nokudla ama-calories ngesikhathi eside
Enye indlela yokuthola i-carbs ekugijimeni iwukuba iziphuzo zezemidlalo . Zenzelwe ukuhlinzeka nge-carbs hhayi kuphela kuphela kodwa futhi ne-electrolytes (usawoti) othuthumelayo. Bobabili kubalulekile ukugcwalisa. Inzuzo yamakhalori e-liquid ukuthi udinga ukuvuselela noma yikuphi, futhi kulula ukufaka ama-calorie akho ngesikhathi esifanayo. Futhi, akudingeki uhlakulele futhi ubungozi obunzima ngenkathi uphefumula kanzima kusuka emzamweni wakho wokusebenza.
Ama-gel kagesi nawo aklanyelwe ukusetshenziselwa kalula ngabagijimi, futhi amapakethe enza kube lula ukwahlulela ukuthi mangaki amakholori owathathayo. Inzuzo yukuthi ngeke udinga ukuhlafuna, kodwa ukungalungi ukuthi uzodinga amanzi noma isiphuzo sezemidlalo ukuwahlanza. Uma kungenjalo, unezinsalela eziningi zokushukela emlonyeni wakho.
Ukudla okuqinile kungabekezelela, kodwa kudinga ukuba kube mncane futhi kulula ukugaya. Kunemikhiqizo eminingi emakethe, njengemidlalo yezemidlalo ye-gummy , imigoqo yamandla, ngisho nemidlalo ye-jelly yabhontshisi, eyenzelwe abagijimi obude ukuba badle ekugijimeni. Lezi zivame ukuhlinzeka kancane kancane ngosawoti kanye ne-carbs. Zama ngalokho okusebenza kahle, ikakhulukazi inani lokuhlafuna elidingekayo futhi lula ukusetshenziswa. Ungathola futhi uhlelo lwakho lokugaya lungcono ngomkhiqizo owodwa noma kwenye.
Abanye abagijimi bakhetha ukudla ama-pretzels noma uswidi we-sugary njengama-gummy bears noma candy corn. Ama-Fig Newtons noma amanye amakhukhi angahle afane ne-bar bar. Lezi zingabizi kakhulu kunemikhiqizo eyenzelwe futhi idayiswe abagijimi, futhi kungenzeka ukuthi ihamba kahle. Qala ukuzama ukudla okuhlukahlukene, ama-gel, nemigoqo ekusebenzeni kwakho isikhathi eside ukubona ukuthi yini oyithandayo.
Umthombo:
I-Cermak NM, van Loon LJ. "Ukusetshenziswa kwama-carbohydrate ngesikhathi sokuzivocavoca njengesiza esiphuthumayo." I-Med Med. 2013 Nov; 43 (11): 1139-55. i-doi: 10.1007 / s40279-013-0079-0.