Ukuhamba kuwumsebenzi wokukhuthazela futhi uzodinga ukufaka amandla kagesi kagesi uma uhamba amahora amabili noma ngaphezulu. Amapayipi wezamandla nama-gel energy kanye neziphuzo zezemidlalo angakugcwalisa. Lezi yizinto okufanele zithathwe ngokuhamba kokudla ngenkathi zihamba. Kodwa kufanele ucabange nokuthi yini ongadla ngaphambi kokuhamba ekuseni nokuthi yini okufanele ube nayo njengesiphuzo sokuphumula noma isiphuzo .
Amandla amabhasi abahambahambayo
Imishanguzo yamandla inexube ye-carbohydrate, amaprotheni, namafutha.Izindlela ezilula zokudla lapho kuhamba isikhathi eside, ikakhulukazi njengokungena esikhundleni sokudla.
Iningi lithembele kumanqamu noma soy for amaprotheni, ne soy ezibhekiswe kwabesifazane. Izinhlobo "zangaphandle" ngokuvamile azikho ushokoledi ezihlanganisiwe futhi zibambe kangcono epaketheni lakho. Ezinye zezinhlobo zokuqala zanikeza imilenze yakho ukudlala ukuhlafuna. Imigoqo yokudla okunomsoco ihloselwe ukushintshwa kwesidlo, ukuhlinzeka ngamavithamini namaminerali futhi ngokuvamile ube nama-calories amaningi namaprotheni.
Izithelo Ziyadla ngenkathi zihamba
Thatha izithelo ukuze i-carbohydrate yonke yemvelo iqhume. Ubhanana ungumthombo omuhle kakhulu we-potassium. Ama-apula, ama-oranges amancane, kanye nama-raisins amancane okupakethe. Qinisekisa ukuthi ulahla amapelisi nama-cores ngendlela efanele - kudoti, hhayi nje ukujikijela ezihlahleni. Impendulo - i-fiber ephezulu ema-apula nasemayini omisiwe angakuthola wena, u-er, ukuhamba. Abanye bangase bathukutheke ngesisu kusuka ezitshalweni ezihlukahlukene.
I-Trail Mix ne-Gorp
Ukuxuba umzila yiyona ibha yamandla yokuqala, engencibilika kancane. Ungakwazi ukuzixuba ngokwakho noma ukuzithengisa ngobuningi noma ezipakishwe.
Ngokuvamile, iqukethe amantongomane amaprotheni, omisiwe noma ezinye izithelo ezomisiwe ze-carbohydrate, futhi ngokuvamile ushokoledi noma i-carob ukunambitha. It has usawoti ukuze esikhundleni electrolytes. Sebenzisa ukulawula ingxenye, njengoba ukuxuba umzila kuvame ukuphakama kwamafutha nama-khalori - cishe ama-khalori angu-140 nama-9 amagremu amafutha nge-oz.
Amandla weGel
I-gel gesi inikeza ukuqhuma kwe-carbohydrate eyenziwe ikakhulukazi kulabo abakhuthazayo izenzakalo ezifana nama-marathons.
Uma uhamba ngokusheshisa futhi uphefumulela kanzima, iphakethe le-gel liphephe kunokwesa / ukuchofoza. Ama-gel kagesi kumele athathwe ngamanzi. Amasha amasha ahlose ukuba abe emvelo noma abe mnandi kakhulu kunamatshe okuqala.
Iziphuzo zamandla nezemidlalo
Amanzi akwanele ekuhambeni okude. Iziphuzo zezemidlalo noshukela kanye nosawoti zingcono ukufaka amanzi nosawoti emzimbeni uma uhamba isikhathi esingaphezulu kwehora, ukuvimbela ukuphelelwa amanzi emzimbeni kanye ne-hyponatremia (usawoti ophansi). Gwema kulabo abanezithasiselo ezinamathekisthi nemifino, okungeyona into enhle ekuhambeni, futhi ubheke labo abane-salti efanele ne-carbohydrate esikhundleni. Ungenza isiphuzo sakho sezemidlalo eshibhile. Uhlobo olulodwa lwesiphuzo alunconywa ngokuzivocavoca umzimba - iziphuzo ezithandwa kakhulu ze-caffeine ezinkathini ezincane. Banikeza i-caffeine kakhulu futhi angabi namanzi anele