Ukudla Kwezemidlalo Zesimo Sezulu - Yiziphi ukudla okungcono kakhulu kubadlali bebusika?
Ukusebenzisa ezimweni ezibandayo kuletha izinselelo eziyingqayizivele kubadlali abadlala iqhaza emidlalweni yasebusika. Noma ubani osebenzisa isimo sezulu esifudumele kudingeka athathe izinyathelo ezithile zokuqapha ukuze ahlale ekhululekile, ephephile, futhi aqhubeke enza ezingeni eliphezulu lapho amazinga okushisa ewa khona.
Ukukhathazeka okukhulu kwabathile bezemidlalo abanda kubanda kanye nokuzivocavoca kubandakanya:
- Ukugwema i-Frostbite ne-Hypothermia
- Ukugqoka Ukuzivocavoca Kwemoya Yemvelo
Kodwa lokho okudlayo nokuphuza ngaphambi nangesikhathi sokushisa-sezulu kungase kukusize wenze okusemandleni akho futhi uhlale ukhululekile futhi uphephile. Ukudla okunomsoco kusiza ukulawula ukushisa kwakho okuyisisekelo, kugcina umzimba wakho ufudumele futhi unikeza uphethiloli okwanele wemisipha yakho yokusebenza. Esimo sezulu esifudumele kulula ukuthuthumela ukulawula ukushisa kwakho futhi ususe ukushisa okwedlulele, kodwa endaweni ebandayo udinga ukukhiqiza ukushisa okukhulu ukuze uhlale ushisayo.
Ebandleni elibandayo ukushisa komzimba wakho kuvame ukuwa. I-metabolism yakho iyanda ukuze ifudumele futhi ivuse umoya ophefumulayo futhi uvame ukushisa ama-khalori angaphezulu ukuze uhlale ushisayo. Ukuphefumula emakhazeni, umoya owomile uphoqa umzimba wakho ukuba ufudumele futhi uvuselele umoya kanye nesikhukhula ngasinye, ulahlekelwa amanzi amaningi. Abagijimi bebusika badinga ukuphuza ngokucophelela uketshezi oluthe xaxa ukufaka amanzi esikhundleni esilahlekile ngokuphefumula.
Yengeza lokhu ekunciphiseni isifiso sokuphuza (indlela yokoma incishiswa ebanda kakhulu) futhi ungabona ukuthi kungani esinye sezidingo zomsoco omkhulu phakathi nokuzivocavoca ebusika kushintsha amanzi alahlekile futhi uthola kahle amanzi . Ukwehla kwamanzi emzimbeni kungenye yezizathu ezibalulekile zokunciphisa ukusebenza emakhazeni.
Uma kuziwa ekudleni ngesikhathi sokushisa kwesimo sezulu, ukudla okufudumele kuyinto enhle, kodwa akusizi kakhulu. Inkinga yokudla okubandayo kanye namanzi okugcoba ukuthi bangabhubhisa umzimba. Ehlobo, lo mphumela wokupholisa uwusizo ngesikhathi sokuzivocavoca, kodwa ukudla okushisayo ebusika kungcono kakhulu.
Ukudla okunempilo yi-carbohydrate eyinkimbinkimbi idliwa amahora amabili ngaphambi kokuzivocavoca. Isobho, isilwane, isinkwa, i-bagels, i-pasta ne-tomato sauce, amazambane abhakawa, okusanhlamvu, ibhotela le-peanut, inyama enomzimba, nama-fat-fat cheese yizinqumo ezinhle.
Kubalulekile futhi ukuba udle njalo ukufaka izitolo ze-carbohydrate ezisetshenziselwa ukuzivocavoca nokufudumala. Uma ungayithathi indawo yalesi sandla cishe uzozizwa uphelelwe amandla futhi uphelile. Izingane zithola indlala kaningi futhi ukukhathala kusheshe. Lokhu kubaluleke kakhulu kubantwana. Hlela phambili futhi ulethe imishayo yamandla, imishayo ye-chocolate, umxube we-trail, ubhanana, ama-sandwich noma into oyithandayo futhi uyodla.
Funda kabanzi:
- Izisekelo zokudla ezemidlalo: Ukusuka Ekuqeqesheni Kuya Ekuncintiswaneni
- I-Carbohydrates - Umthombo Omkhulu Weziqu ze-Athlete
- Indlela i-Fat inikeza amandla okuzivocavoca
- Yazi, Vimbela uphathe Ukwelashwa Okuphakeme Kwe-Altitude (AMS)
Izincomo ze-Cold Weather Nutrition
- Phuza amanzi amaningi
- Yidla ukudla okuhlukahlukene kwe-carbohydrates
- Hlela ukudla isinkwa esincane njalo emaminithini angu-30-45 (100-200 kilojoule)
- Yidla ukudla okushisayo noma okushisayo uma kungenzeka
- Nciphisa ukusetshenziswa kwe-caffeine
- Ungaphuzi utshwala. Utshwala luthinta imithwalo yegazi futhi lwandise ukushisa kokushisa.
Futhi ekugcineni, kubalulekile ukuba abadlali bebusika babe nomthombo wokudla okuphuthumayo nabo. Lokhu kungaphezu kwalokho ohlela ukukudla. Fihla enye ibha yamandla endaweni ethile uma kwenzeka.