Iziphuzo ezihamba phambili zokuhamba izintaba ongazipakisha akunandaba ukuthi uhamba ibanga elingakanani

-Delile

• Iziphuzo ezihamba phambili zokuhamba izintaba zohambo losuku olusheshayo
• Iziphuzo ezihamba phambili zokuhamba izintaba zohambo olude
• Iziphuzo ezihamba phambili zokuhamba izintaba zohambo lwezinsuku eziningi
• Okufanele Ukwenze Ngodoti noma Izilahlisi Ezisuka Kukudla Okungenamsoco Wakho Wokuqwala Izintaba
• Buyekeza kwe-

Okwamanje lapho isisu sakho siqala ukuduma futhi amazinga akho wamandla ethatha ukungabi nalutho, amandla akho emvelo wokukama ngokusebenzisa isitaki sakho sokudla noma yini - kungaba ibha yegranola egcwele ushukela noma isikhwama sama-pretzels - kujabulisa ama-tastebuds akho. Kepha uma ukhuphuka intaba noma udabula ihlathi lesihlahla sikaphayini esizimele, kuzodingeka ube nesu elithe xaxa ngezinketho zakho zokudla okulula - nokuthi uzidla nini kwasekuqaleni.

Eqinisweni, abaqwali kufanele bacabange ukudla ukudla okulula njalo ngemva kwemizuzu engama-60 kuye kwengama-90 phakathi kokudla, kuye ngokuthi uhambo lungakanani, kusho u-Aaron Owens Mayhew, M.S., R.D.N., C.D., uchwepheshe wokuhlela ukudla ngemuva kwe-Backcountry Foodie. "Lokhu kungenxa yokuthi umuntu ohamba ngezinyawo angaba sengozini yokusha ezitolo zakhe ze-glycogen - aka ukushaya udonga noma 'ukubhonka" - kungakapheli ihora elilodwa kuya kwamathathu lapho uhamba izintaba uma umzimba ungafuthwanga ngokwanele, ”kuchaza yena.

Lezi zitolo ze-glycogen - noma uhlobo olugciniwe lwe-glucose (uhlobo lukashukela oluguqulwa lusuka kuma-carbohydrate) esibindini nasemisipha yakho - lusebenza njengomthombo wamandla onokwethenjelwa ngenkathi uzivocavoca. Lapho umsebenzi ushuba kakhulu, izitolo zakho zisetshenziswa ngokushesha kakhulu. Kepha uma izitolo zakho ze-glycogen zehla kakhulu ngenkathi uzivocavoca, amangqamuzana akho emisipha awakwazi ukukhiqiza i-ATP eyanele (i-adenosine triphosphate, i-molecule egcinwe emisipheni nomthombo oqondile wamandla wokuncipha kwemisipha) ukubamba lokho kuzivocavoca umzimba, ngokusho esihlokweni esishicilelwe ku Ukubuyekezwa Komsoco. Umphumela: Uzizwa uphelelwe amandla, ukhathele, futhi uthambekele ekulaleni phansi ubuthongo kunokukhuphuka leyo ntaba elandelayo. (Okuhlobene: Lezi Zinzuzo Zokuhamba Izintaba Zizokukwenza Ufune Ukushaya Imizila)

Ukugcina amandla akho ephezulu kulo lonke uhambo lwakho, u-Owens Mayhew uncoma ukuthi kulayishwe ukudla okulula okuziqhayisa ngokulinganisela kwama-carbohydrate, okunikeza umzimba ngaleyo glucose ebalulekile; amafutha, asebenza njengamafutha ashisa kancane agcina umzimba wakho unyakaza ngemva kokuba ugaye ama-carbohydrate; namaprotheni, asiza ekwakheni nasekulungiseni imisipha, uthi.

Kepha izimfanelo zokudla okunomsoco akuzona ukuphela kwento oyidingayo lapho ufaka iphakethe lakho ngokudla okulula kokuhamba ngezinyawo: ukuthwala nakho kufanele kubhekwe nakho. Uma ubhaka wakho ugcwele phama, khetha ukudla okulula ongakukhathaleli ukuthanjiswa, njengamasangweji e-PB & J enziwe nge-flatbread noma i-tortilla kune-sourdough, kusho uClaudia Carberry, MS, RD, LD, umsunguli weCharge the Trail , isayithi elinikeza isiqondiso sokudla kwabahamba amabanga amade. Esikhundleni sokupakisha ukudla okulula okudala imvuthuluka njengebha ye-Nature Valley (okungukuthi: amakhukhi, amakhekhe okudla okulula, amachips), khetha ukudla okungamelana nokuchoboza okunjenge-granola, amantongomane, nophizi be-wasabi bese ugcina ama-baggies ukukugcina kusukela ekungeneni kuwo wonke ama-nook kanye ne-cranny yephakethe lakho. (I-BTW, ukuvimbela isikwidi esingamukeleki, uCarberry uncoma ukupakisha izinto ezisindayo ezansi kobhaka wakho bese ubeka izidlo zakho zokuhamba izintaba ngaphezulu. Kepha uma ufuna ukufinyelela okulula, u-Owens Mayhew uphakamisa ukuthi uzifake emaphaketheni enqunu esikhwameni sakho. ukuze udle usohambeni.)

Ngaphambi kokuthi uthenge wonke ama-munchies, yazi ukuthi okunye ukudla okulula kokuhamba ngezinyawo akufanelekile ukudla izinsuku ezingama-365 zonyaka, ngakho-ke hlela ngokufanele. Ezinyangeni ezifudumele, ukulunywa kwamandla kanye nemigoqo equkethe uwoyela kakhukhunathi izogcina isithamba, futhi ukudla okulula kukashokoledi kuzovame ukuncibilika, kukwenze kokubili kudle kabi kakhulu, kusho u-Owens Mayhew. Khetha ukudla okungeke konakalise ngokushesha, njengokudla oku-pre-package kanye nemixube eyenziwe ngomzila eyenziwe ekhaya, ungeza uCarberry.

Ngakolunye uhlangothi, ebusika, ukudla okulula okunamanzi amaningi kungenzeka kube lukhuni futhi kube nzima ukukudla (noma ukuluma), kusho u-Owens Mayhew. Njengoba ukudla okunamafutha aphezulu kuvame ukuba nokuqukethwe kwamanzi aphansi, maningi amathuba okuthi ahlale ethambile futhi adle ezinyangeni ezibandayo, uyanezela. Layisha iphakethe lakho ngamantongomane ukuze uhambe ngokushesha osukwini, futhi uma uhamba ngezinyawo izinsuku eziningi, wonga ushizi oqinile nenyama eselashiwe, ehlala kahle emoyeni obandayo, kuncoma i-Carberry. "Ukupakisha ibhulokhi ye-cheddar kanye nogodo lwe-salami kuzokwenzela ukudla kwasemini okwanelisayo," kusike bese kukubeka kuma-tortilla noma isinkwa esiyisicaba ngephakethe lwesinaphi. "

Ngakho-ke, ngokuvamile, yikuphi ukudla okulula kokudla intaba empeleni ufanele ukugxisha iphakethe lakho futhi ulethe umzila? Zama lokhu okukhethwe ku-Owens Mayhew noCarberry ngeminye imibono ethile noma ugqozi lwe-adventure yakho elandelayo.

Iziphuzo ezihamba phambili zokuhamba izintaba zohambo losuku olusheshayo

Uma ukunyuka kwakho kufana nokuhamba ibanga elide ngepaki lezemvelo elikukhipha umoya *, hlela ukuletha isidlo esilula sokudla izintaba ukuze udle njalo ngemizuzu engama-90, kusho u-Owens Mayhew. Ukuhumusha: Ungazami ukufaka iphenti lakho lonke ephaketheni lakho lezinsuku ezincane. Ngenhlanhla, ukuhamba ngezinyawo okufushane kukunikeza ithuba lokupakisha ukudla okusha ngaphandle kokukhathazeka ngokuthi kuzokonakala, kusho uCarberry. "Ama-apula apakisha kahle ngoba aqinile futhi ayamelana nokugibela ubhakha."

Ngokudla okulula okuhlanganisiwe okungeke kusindise iphakethe lakho, uCarberry uphakamisa amabha we-CLIF (Thenga It, $ 19, amazon.com), Luna Bars (Buy It, $ 15, amazon.com), noma i-Rx Bars (Ithenge, $ 19, amazon .com), konke okuqukethe ibhalansi ye-carbs, amaprotheni, namafutha enempilo ukukugcina ufutha. Futhi lapho u-Owens Mayhew edinga nje umunchi ohlangana nosawoti, uphendukela kubaqaphi be-Goldfish (Buy It, $ 13, amazon.com), ama-pita chips (Buy It, $ 15, amazon.com), nama-plantain chips (Thenga, $25, amazon.com) — vele uqiniseke ukuthi uwabhangqa nomthombo ohlakaniphile wamafutha namaprotheni, njenge-hummus noma idlanzana lamantongomane.

I-CLIF Bar Best Sellers Variety Pack $ 19.99 yithenga i-Amazon

Iziphuzo ezihamba phambili zokuhamba izintaba zohambo olude

Ukwenza amasu nge-munching yakho kubaluleke kakhulu uma ulungisa umzila kusuka ekuphumeni kwelanga kuye ekushoneni kwelanga (vs. nohambo olude lwemayela). “Iphutha elijwayeleke kakhulu ukuthi abagibeli bezintaba bavame ukungadli ukudla okulula phakathi kwesidlo sasekuseni nesidlo sasemini bese bezabalaza ngasekupheleni kosuku,” kusho u-Owens Mayhew. “Ngemva kwesidlo sasemini, abaqwali bavamise ukudla okunoshukela ngoba badinga amandla asheshayo ukuze babayise ekamu lapho bengadla khona isidlo sakusihlwa.” (Futhi setha elinye lalawa matende amahle kakhulu.)

Ngenkathi leso siphuzo esinoshukela esimaphakathi nantambama esiphuthumayo - okusho ukuthi i-Honey Stinger Energy Chews (Buy It, $ 20, amazon.com) noma uswidi ushukela - kuyasiza ukuba khona lapho kwenzeka ushaya udonga, ukugijimela ushukela kuzophela ngokushesha, ekushiya esimweni esifanayo samandla aphansi, esine-super-hangry, kuchaza u-Owens Mayhew. Ukuze ugcine umoya wakho uphakeme futhi nesisu sanelisekile, hamba uyofuna isidlo sokudla esinezintaba esiqukethe ama-carbs, amaprotheni, namafutha phakathi kwesidlo sasekuseni nesidlo sasemini. Futhi uma ugcina ngokudla uswidi ngokuhamba kwesikhathi, dla ukudla okulula okuyindilinga ngemva nje kokuba amandla akho abangelwa ushukela ephelile ukuze ungakhase endaweni yakho yokukhempa ukuze uthole isidlo sakusihlwa, esho. Zama ibha yokudla kwasekuseni ye-KIND (Ithenge, $ 16, amazon.com) efakwe ibhotela lamantongomane, njenge-Justin's Almond Butter Squeeze Packs (Ithenge, $ 10, amazon.com), noma i-Honey Stinger Cracker Bar (Ithenge, $ 22, amazon.com), enebhotela lamantongomane elicebile phakathi kwamabili, ama-crackers acwiliswe ushokoledi.

I-Honey Stinger Energy Chews $ 20.00 yithenga i-Amazon

Iziphuzo ezihamba phambili zokuhamba izintaba zohambo lwezinsuku eziningi

Uma uphume ehlane izinsuku eziningi, imithetho yokudla okulula iyasebenza: Yidla isidlo sokudla esilinganiswe kahle njalo ngemizuzu engama-60 kuya kwengu-90 kulo lonke uhambo. Njengoba uhlafuna kaningi, noma kunjalo, nakanjani uzobona lokho u-Owens Mayhew akuthanda ukukushayela "ukukhathala kokunambitheka" ngemuva kokudla imigoqo yamandla efanayo phakathi kokudla ngakunye. Isixazululo: Hlanganisa umzila wokwenza umzila. I-hodgepodge yezithako, ukunambitheka, nokwakheka ngeke kuguge - futhi uzokonga imali ethile ngokweqa izidlo ezilungiselelwe ngaphambilini. Zama ukuhlanganiswa komzila kaCarberry trio, oqukethe amantongomane ahlukahlukene, amaRisidi amnyama kashokolethi, ne-Life cereal ukuhlinzeka ngama-gramu ayi-7 wamaprotheni, amagremu angama-25 ama-carbs, nama-gramu ayi-18 wamafutha nge-1/2-cup-service ngayinye.

Iphuzu elilodwa elibalulekile okufanele ulikhumbule ezenzakalweni zezinsuku eziningi: Sebenzisa okungenani amagremu angama-20 wamaprotheni, ngaphezu kwama-carbs, ekupheleni kosuku ukusiza imisipha yakho ilulame futhi ilungiselele umlenze olandelayo wohambo lwakho, kusho u-Owens Mayhew. "Lokhu kungenziwa ngokudla kwakusihlwa, kepha ukudla okunezakhamzimba okwengeziwe ngaphambi kokulala akuyona into embi uma isidlo sakusihlwa sidliwe amahora ambalwa ngaphambi kokulala," kuchaza yena. (Bheka futhi: Ingabe Ukudla Ngaphambi Kokulala Akunampilo Ngempela?)

Ngokudla okulula, okugcwalisa kakhulu ukuhamba izintaba, uCarberry uphakamisa ukulayishwa kwesikhwama se-pita ngesikhwama se-tuna (Thenga It, $ 21, amazon.com). Futhi ngomunchi wokuphela kosuku owanelisa izinyo lakho elimnandi, zama i-Chocolate Salted Caramel Luna Bar (Ithenge, $ 6, amazon.com) noma i-CLIF Nut Butter Bar (Ithenge, $ 20, amazon.com), ungeza u-Owens Mayhew.

I-StarKist Chunk Light Tuna Pouch $22.71($29.86 yonga 24%) sithenge e-Amazon

Okufanele Ukwenze Ngodoti noma Izilahlisi Ezisuka Kukudla Okungenamsoco Wakho Wokuqwala Izintaba

Akunandaba ukuthi ukunyuka kwakho bekungamahora ambalwa noma izinsuku ezimbalwa, maningi amathuba okuthi uthole imisongelo eminingana nama-apple cores agxishwe esikhwameni sakho. (Isikhumbuzi: Kungcono ukulandela isimo sengqondo sokuthi "ungashiyi mkhondo" emzileni, futhi lokho kuhlanganisa ukuthwala yonke imfucuza yakho - kuhlanganise nezinsalela zokudla - uyikhiphe epaki.) Letha okhethiwe isikhwama sokufihla udoti wakho kulo lonke uhambo lwakho, kusho uCarberry. Noma uma ufuna ukunciphisa ukukhiqizwa kwemfucumfucu yakho kusukela lapho uhamba khona, namathela kokudla okulula kwe-DIY (okufana nomzila owenziwe ekhaya owenziwe ngaphambili) noma, ngaphambi kokushaya umzila, khipha bese upakisha izinsiza ngazinye zalowo mbiza omkhulu wamantongomane ibhotela nesikhwama sosayizi wephathi se-Goldfish ezikhwameni ezingasetshenziswa ezingasetshenziswa (Buy It, $ 33, amazon.com), kuphakamisa u-Owens Mayhew. Ngeke nje wenzele uMama Wemvelo okuqinile, uzophinde ube nokudla okulula okuningana okusala ukukhuphuka izintaba ukukunika amandla ohambweni lwakho olulandelayo. (Okulandelayo: Ukuthi Kukanjani Ukunyuka Amamayela angu-2,000 + noMngane Wakho Omkhulu)

Isikhwama Sesiqukathi Sokudla Esisetshenziswa Kabusha $36.99 sithenge e-Amazon Out There Buka Uchungechunge

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