Ukudla okubalulekile kubalulekile kubagijimi hhayi kuphela ukugcina impilo enhle kodwa futhi ukukhuthaza ukusebenza okuphakeme. Nazi ezinye izikhombisi-ndlela eziqondene nokudla okunomsoco okufanele bonke abagijimi bazi.
Ama-carbohydrates Umthombo Okhethwa Umzimba We-Fuel
Umzimba wakho uthanda ukusebenzisa i-carbs njengamandla lapho usebenza ngoba ingadla ukudla kwe-carb njengama-pasta, isinkwa, u-cereal, namazambane zibe namandla kalula kunamafutha aphezulu noma ukudla kwamaprotheni.
Imithombo yethu ye-carb ayiyona into ephelele njengezitolo zethu zamaprotheni namafutha, ngakho-ke kubalulekile ukuthi abagijimi babe nama-carbs ngesikhathi sokudla, ikakhulukazi ngaphambi kokugijima.
I-pasta yonke egcwele okusanhlamvu, irayisi eliphekiwe noma elibilisiwe, i-quinoa, amazambane, izithelo, imifino esithambile, kanye nesinkwa sonke sokusanhlamvu kukhona imithombo enhle ye-carb.
Abagijimi badinga amaprotheni
Abagijimi badinga amaprotheni amandla kanye nokulungisa izicubu ezonakaliswe ngesikhathi sokuqeqeshwa. Ukwengeza ekubeni umsoco obalulekile, amaprotheni agcina uzizwa ugcwele isikhathi eside, okusiza uma uzama ukunciphisa isisindo . Amaprotheni kufanele enze amaphesenti angaba ngu-15 kuya kuma-20 amaphesenti wokudla kwakho kwansuku zonke. Abagijimi, ikakhulukazi labo abahamba amabanga amade, kufanele badle amagremu angu-0.5 kuya ku-0.75 amaprotheni ngalinye ngesisindo somzimba. Zama ukugxila emithonjeni yamaprotheni engaphansi kwamafutha kanye ne-cholesterol njengamafutha aphilile, inhlanzi, imikhiqizo yobisi ephansi, izinkukhu, okusanhlamvu okugcwele kanye nobhontshisi.
Izinhlobo ezithile zamaprotheni zizuzisa kakhulu abagijimi.
Insimbi enomvu obomvu iyancipha kalula kunezinye ukudla futhi ingasiza ekuvimbeleni i-anemia, ikakhulukazi kubagijimi abahamba kude, abasengozini enkulu. Izinhlanzi ze-oily kanye ne-fiber kubhontshisi nazo zisiza ukunciphisa i-cholesterol yakho nokuthuthukisa impilo yenhliziyo.
Phuza Uma Uyisithathu
Abagijimi abaningi bayazibuza ukuthi kufanele baphuze kangakanani uma begijima ukuze bagweme ukuphelelwa amandla kwamanzi futhi impendulo ilula: Phuza ukoma.
Nakuba ukoma kwakho kungakhulumi kuze kube yilapho ungama-1-2 amaphesenti aphelelwe amanzi, kuhle. Ukusebenza kwakho ngeke kuhlupheke, futhi kungcono ukusebenzisa ukoma njengenkomba yezidingo zakho ze-hydration kunokuqagela nje. Ukuphuza amanzi amaningi ngenkathi kugijima kunganciphisa inani le-sodium egazini lakho futhi kuholele ku-hyponatremia, okungabangela ukucabangela nokuhlanza, ngisho nokuhlukunyezwa kwengqondo nokufa ezimweni ezimbi kakhulu.
Udinga ukufaka esikhundleni se-electrolytes uma ugijima isikhathi esingaphezu kwamaminithi angu-90
Uma ugijima, ulahlekelwa yi-electrolytes (njenge-sodium) ngokuthuthumela. Njengoba ama-electrolyte asiza umzimba wakho ukuba ugcine amanzi futhi ungavimbela ama- cramp muscle , udinga ukuwafaka esikhundleni uma usebenza ngaphezu kwamaminithi angu-90. Abanye abagijimi bathanda ukuphuza iziphuzo zezemidlalo, njengeGatorade, ekugijimeni ukugcina ibhalansi yabo ye-electrolyte. Awudingi ukuzakhela kuphela iziphuzo zezemidlalo ngesikhathi eside. Phuza ukoma, futhi uphakamise phakathi kokuphuza amanzi neziphuzo zezemidlalo. Uma ungeke ukwazi ukubekezelela iziphuzo ezemidlalo ezithambile ngenkathi zigijima, kunezinye izinketho, ezifana nama- gel ezemidlalo kanye nama-chews aqukethe i-electrolytes. Abanye abagijimi bakhetha ukwenza usawoti noma bathathe amaphilisi okusawoti isikhathi eside.
Khumbula, ukuphuza iziphuzo zezemidlalo nge-electrolyte kudingekile kuphela ukugijima okude kunamaminithi angu-90.
Awudingi ukuphuza imidlalo ngaphambi, ngesikhathi, noma emva kokugijimela okufishane, futhi ukwenza kanjalo kungaholela ekuzuzeni isisindo kuzo zonke amakholori angeziwe.
Udinga ukufaka amandla Amandla Ngesikhathi Eside Nezinhlanga
Kungenzeka ukuthi uke wezwa noma kungenzeka ukuthi uhlasele udonga ngesikhathi eside noma uhlanga. Ngemuva kokugijima ibanga elithile (ngokuvamile cishe ngamamayela angu-17 kuya kubagijimi abaningi), izitolo zakho ze-carbohydrate ziyahamba phansi, futhi uzizwa uphelelwe ngokuphelele. Umzimba wakho uqala ukusebenzisa amafutha njengomthombo wephethiloli, kodwa njengoba amafutha angenakuguqulwa amandla ngokushesha njengoba ushukela wegazi ungakwazi, uqala ukunciphisa. Imilenze yakho izwa njengezitini, futhi isinyathelo ngasinye umzabalazo.
Ngenhlanhla, ukugoqa udonga olwesabekayo njengalokhu kungagwenywa. Ungavimbela ukuhamba phansi kwe-carbohydrate energy fuel uma uphatha ezinye zamandla oshisayo ekusebenzeni. Isihluthulelo ukudla ama-carbohydrate ngesimo seziphuzo zamandla, ama-gel ezemidlalo noma ama-chews, i-candy, noma ezinye izinto zokudla okuvuthiwe ngezikhathi ezithile ngesikhathi sokugijima noma uhlanga lwakho. Awudingi ukuthatha i-carbs uma ugijima ngaphansi kwamaminithi angu-60 kusukela izinzuzo zokuphefumula ngenkathi ugijima ungaphuzi ngempela ngaphandle kokuthi usebenza ngaphezulu kwalokho.
Kubalulekile ukuqala ukufaka esikhundleni sezitolo zakho ze-carbohydrate ekuseni ngoba uma ulinda uze uphele amandla, sekuphuzile kakhulu. Umthetho jikelele wesithupha ungadla amakholori angu-100 ngemuva kwehora lokuqala lokugijima bese amanye amakholori angu-100 njalo ngemva kwemizuzu engu-40-45 ngemva kwalokho. Zama ngezinketho ezahlukene zama-gel, iziphuzo, imigoqo, namaswidi ukuthola ukuthi yini ehamba kahle kuwe.
Kufanele Ugweme Utshwala Ngobusuku Ngaphambi Kokugijima
Uma ugijima noma ugijima ekuseni, ukuphuza utshwala ubusuku obubi kungumqondo omubi ngezizathu eziningi. Ngaphandle komzwelo omubi we-hangover, utshwala bunomphumela wokungcolisa amandla futhi kukuvimbela ekuqhekezeni izitolo zamandla zibe amandla angasebenziseka. Uzobhekana neshukela eliphansi legazi, okuzokwenza uzizwe ubuthaka futhi ukhathele.
Kufanele Udle Ngaphakathi Amaminithi angu-60 Ekuqedeni isikhathi eside
Ngemva kokugijima, ikakhulukazi isikhathi eside, ufuna ukugcwalisa amandla ngokushesha ngangokunokwenzeka. Ucwaningo luye lwabonisa ukuthi imisipha iyamukeleka kakhulu ekwakheni i-glycogen (i-glucose egcinwe) izitolo phakathi nemizuzu yokuqala engama-60 ngemva kokuzivocavoca. Ngokudla ama-carbs kanye namaprotheni (zama ukunamathela ku-3: 1 isilinganiso sama-carbs kuya amaprotheni) maduzane ngemva kwesikhathi eside, ungaphinda ugcwalise i-glycogen yakho, futhi unciphise ukuqina komfutho nokucindezela. Ezinye izinketho ezisheshayo nezilula zokudla emva kokugijima ziyi-bagel enebhokisi le-peanut, i-protein shake, i-banana, ne-yogurt, noma isithelo ne-yogurt smoothie.
Imithombo:
Karelis, AD; et. i-al., i-Carbohydrate Administration kanye nokusebenza kokuzivocavoca. Imithi Yezemidlalo 2010.
World Runner's Complete Guide for Running , Rodale Press, 2013