Usuke uhambe uhambo olude, noma uzama ukwenza isikhathi sakho esingcono kakhulu ku-10K noma i-marathon-marathon. Yini okufanele uyidle futhi uphuze amandla? Ingabe lelo bhasi elinamandla elibizayo lingcono kune-Pop Tart noma ingxube ethile ? I-Board Research Advisory Board ye-Stone Research Foundation ithi ayikho, ukuthi imigoqo yamandla namagesi kagesi alula kakhulu, hhayi okungcono ekuthuthukiseni ukukhuthazela noma ukusebenza.
I-Energy Gels neGrape Jelly
Ama-gel gesi akhona emaphaketheni afanelekile angena emlonyeni wakho futhi ahlambe ngamanzi amaningi. Akukho ukuhlafuna okudingekayo - okungavimbela ukuchofoza uma ukhononda futhi ukhukhumeza. Ziyisifo sokushukela, nakuba yilowo nalowo ezithinta njengobumnene kakhulu ohlelweni lokugaya kunezinye, ngasinye sinezinhlobo zezitshalo ezihlukahlukene. Omunye wama-marathon wami ohambahamba nabo ovame ukubuza ukuthi kungani engagcini nje ukuphuza elinye i-jelly, alifake ebhokisini elincane, futhi alisebenzise lokho kunokuba asebenzise idola ipaki noma ngaphezulu kwegel. I-Stone Research Foundation izomtshela ukuba akwenze - ukuthi ama-gel ene-energy anephrofayli efanayo yokudla okunomsoco njenge-Jell-O Pop. Uma ukhetha ukwenza ngokwakho, uzame nayo ekuhambeni kwakho okude njengoba nje ungathanda ngama-energy gels.
Amabha Amandla ngokumelene ne-Snickers noma i-Pop Tart
Ungasebenzisa i-$ 1-3 emiphakathini ye-fancy energy , ethi ngamunye unikeza i-carbs kanye namaprotheni ngokuxuba.
Kodwa i-Stone Research Foundation ithi iningi lazo alifani ne-Snickers bar noma i-Pop Tart. Ngithwala ibha yamandla ukuze kube lula ekuhambeni okude, futhi ngikhetha okulula ukuhlafuna futhi engenawo umgcobo ozoqhakaziza ku-wrapper. Ngigwema imigwaqo ephansi esebenzisa ushukela ophuza ngoba inezimo ezimbi emgodini wami wokugaya, kusukela ekusikeni kwesisindo kuya ezigodini ezivulekile .
Awudingi lezo zimpawu uma uhamba isikhathi eside. Ungagcina imali ngokuthenga ingxube ye-trail noma ukuxuba amanye owakho kusuka kumvini omisiwe, amantongomane, ama-yogurt chips, njll.
I-Trail Mix Recipes
Hydrate With Water and Sports Ukuphuza
Amanzi yindlela engcono kakhulu yokugcwalisa umzimba wakho uma usebenzise ihora noma ngaphansi. Kodwa uma ufuna ukukhuthazela futhi ujeziswa okuningi, udinga ama-carbs nosawoti ukuze uzigcwalise. Iziphuzo zezemidlalo nama-carbohydrate nama-electrolyte zinikeza lezi zindawo ezidingekayo uma uhamba, ugijima noma uhamba ngebhayisikili isikhathi esingaphezu kwehora. I-Stone Research Foundation ithi abantu abaningi baphuza amanzi amaningi uma kunesithakazelo . Engeza kancane i-lemonade esheshayo emgqeni wakho wamanzi, noma i-squirt yamanzi kalamula. Abagijimi bokukhuthazela bathi iziphuzo ezithandwa kakhulu ezifana nezithelo zezithelo noma i-colas zingabangela isicucu. Uma iziphuzo zezemidlalo zizwakala zinambitheka kuwe, zama izingxube ezihlukene.
Ezemidlalo Phuza Ungadliwa
Izithako
Ama-gel ama-fancy amandla, amabha yamandla, neziphuzo zamandla angase abe nama-herbs kanye nezithako ezifanele kuwo wonke ama-pharmacy. Kodwa i-Stone Research Foundation ithi izimboni ezimbili kuphela eziboniswe ukuthi zinomthelela lapho usebenzise: i-caffeine njengento evuselelayo, futhi idale ukwakha imisipha.
Uma ukholwa kwezinye izithasiselo, ngiphakamisa ukuthi uyasindisa kuze kube yilapho usuqedile ukuqeqeshwa kwakho isikhathi eside kunokuba usengozini yokugaya ukudla okuvela kubo.
Ukuhleleka Kungase Kunqobe Ngezinye izikhathi
Ungagcina imali ngokwenza amandla akho okudla okulula kanye nesiphuzo sezemidlalo, kepha kuzoba khona izikhathi lapho kulula kakhulu ukuzithenga nje eshalofini. Thola eyodwa engabizi kakhulu, ngaphandle kokungezelelwe okungenasiphelo. Thenga ukunambitheka kanye nokulula. Ngithenga imigoqo yenkomfa ngezinyawo zami ezide kakhulu ngoba kulula ukuhlafuna - kodwa inzima kakhulu ukuvula. Ngaphambi kokuba ngivele ekhaya, ngiyinqumise ibe yizinhlamvu ezincane futhi ngiyithwale esikhwameni esincane samasangweji.
Ngithwala amaphakethe noma amabhasi amancane okuxuba kwezemidlalo ukuze ngikwazi ukuxuba mina ebhodleleni lami lamanzi emigqeni yami ende.
Iziphuzo zokuphuza ngokumelene neFrappachino
Ngemuva kwalokho, akufanele yini ube nesiphuzo sokuphumula ? Akukho lutho oluphezulu oludingekayo, ucwaningo luthi ubisi lwe-tshokoleta lungumsebenzi omuhle, njengokungathi kunoma isiphi isiphuzo esinamaprotheni ne-carbohydrate. Zizuze nge-mocha latte noma i-frappachino futhi uzohlinzeka ngamaprotheni, ama-carbs, ne-caffeine - ukuphela okuphelele ekusebenzeni okuhle!
Umthombo: Ibhodi Eliqondisa Abagijimi, I-Stone Research Foundation Symposium, ngoJuni 1, 2005.