Uke waba nesisindo ngesikhathi sokuqeqeshwa kwe-marathon? Awusodwa. Ithemba elithile lokuziqeqesha lokunciphisa isisindo ngesikhathi sokuqeqesha, kodwa bayamangala uma bethola amakhilogremu ambalwa noma batshayela isiliva . Enye incazelo ukuthi njengoba uqeqesha, usakha isisindo esikhulu somzimba, okuyinto enamandla kunamafutha. Ngakho-ke lapho lokho kungase kuhunyushwe ekuzuzeni kwenani, isilinganiso samaphesenti omzimba wakho wehlile futhi usuke ukhululekile kakhulu kunakho ngaphambili.
Enye incazelo ukuthi umzimba wakho ufunda ukugcina ama-carbohydrate njengamafutha (glycogen) ngokugijima kwakho isikhathi eside. Lezo zitolo ze-glycogen zibalulekile ekuqedeni ukugijimela kwakho isikhathi eside nemarathon ngaphandle "kokushaya udonga" , kodwa ungabona amakhilogremu ambalwa ngaphezulu esikalini ezinsukwini ezithile. Umzimba wakho udinga amanzi engeziwe ukuze aphule futhi agcine i-glycogen, ngakho-ke izokwengeza isisindo esengeziwe.
Buka ukufakwa kwekhalenda yakho
Futhi, kungenzeka ukuthi ukwandisa ukudla kwakho kwekhalori ngaphandle kokuqaphela. Khumbula ukuthi ukugijima okuningi akukuniki i-blanche ikhadi ukuze udle noma yini oyifunayo. Isimiso esiyisisekelo sokwehla kwesisindo sisasebenza: Kumelwe ushise amakholori amaningi kunokuba udle. Ukuze ulahle iphedi, kufanele ushise, ngokusebenzisa umzimba noma imisebenzi yokuphila, cishe amakholori angu-3600.
Ngama- kilojoule owushisa ngokusebenza , abanye abantu bayamangala uma bengenasisindo ngesikhathi sokuqeqeshwa kwe-marathon, kodwa bayakhohlwa ukuthi bakhonsa i-quart ye-ayisikhilimu nama-Oreos ayishumi nambili emva kokugijima kwabo.
Qinisekisa ukuthi ubeka ikhishi lakho ngokudla okunempilo, ngakho-ke uma "ukudoba okuhamba phambili" kushaya, uzobe ulungele ukudla okunomsoco, hhayi amakhalori angenalutho. Kungokwemvelo ukuzizwa ulambile lapho uqeqeshwa umncintiswano. Zama nje ukugwema ukudla okungenangqondo nokunamathela ekudleni okunempilo nokudla okulula .
Kuyasiza futhi ukulandelela ukudla kwakho kokudla kumagazini wokuqeqeshwa .
Kuzokwenza ucabange kabili mayelana nokudla okufaka emlonyeni wakho futhi kukusize ukuthi uthole ukuthi yini ukudla okusebenza kahle kuwe.
Enye indawo lapho abagijimi bebanga elide bangena enkingeni baphuza amakholori amaningi kakhulu. Ngenxa yokuthi uqeqesha umncintiswano akusho ukuthi udinga ukuphuza njalo iziphuzo zezemidlalo ushukela. Yize kubalulekile ukuthi ubeke esikhundleni se-electrolyte ngesikhathi sakho sokugijima isikhathi eside , akudingeki ukuba ube nesiphuzo sezemidlalo ngaso sonke isikhathi isikhathi esithile. Hlala kude namajusi wezithelo kanye ne-soda njalo ngoba wengeza ama-khalori amaningi ekudleni kwakho, kodwa angenzi uzizwe ugcwele. Amanzi angama-plain ayenhle ukuhlala e-hydrated phakathi nesonto.
Ungagxila kwiNombolo ku-Scale
Uma udla ukudla okunomsoco futhi usathola ukuthi uthola isisindo, zama ukugxila kakhulu kule nombolo esikalini. Kungaba okungalungile kusukela isisindo sethu sishintsha kuye ngokuthi yisiphi isikhathi sosuku noma inyanga esizilinganiselayo. Qaphela ezinye izilinganiso ezifana nendlela izingubo zakho ezifanele ngayo, indlela ozizwa ngayo, amaphesenti omzimba womzimba, noma amasentimitha alahlekile. Futhi uma ufuna ngempela ukunciphisa umzimba, khumbula ukuthi ukulahlekelwa kwesisindo esinempilo kuthatha isikhathi. Ngisho konke okusebenzayo okwenzayo, akufanele uhlose ukulahlekelwa okungaphezu kwesigidi ngesonto.
Ngakho-ke, zama ukubekezela.