Ungadla kanjani ngaphambi, ngesikhathi nangemva kokuhamba ibanga elide

-Delile

• 1. Ngaphambi kokuhamba
• 2. Ngesikhathi sokuhamba
• 3. Ngemuva kokuhamba
• Ungahlala kanjani unamanzi amaningi
• Ukusetshenziswa kwezithasiselo

Ngesikhathi sokuhamba okude kuyadingeka ukuthi unake ukudla kanye ne-hydration ukuze umzimba ube namandla futhi uphinde uthole ubukhulu bemisipha obusetshenziswa usuku lonke. Kuhambo olungejwayelekile, kujwayelekile ukuthi abantu bahambe amakhilomitha angama-20 kuye kwangama-35 ngosuku, okudinga ukuzilolonga ngokomzimba kanye nokudla okunomsoco ukuze kugcine ijubane.

Kuvamile ukuthi ngesikhathi sokuhamba ukwehla kwesisindo nokuquleka kwenzeka ngenxa yokukhathala nokuphelelwa amanzi emzimbeni, ikakhulukazi lapho umzila wenziwa ezindaweni ezishisayo noma lapho izindawo zokusekela zishoda endleleni.

Nakhu ukuthi ukudla kufanele kube njani phakathi nokuhamba okude:

1. Ngaphambi kokuhamba

Cishe ezinsukwini ezi-3 kuye kwezingu-4 ngaphambi kokuqala uhambo, kufanele ukwandise ukudla kwakho okunothe ngama-carbohydrate, okuzokhuphula amandla akhiwe asesibindini nasemisipha. Ngakho-ke, ama-carbohydrate kumele afakwe kukho konke ukudla, futhi amelwe ikakhulu ukudla okufana nerayisi, isinkwa, ipasta, i-tapioca, i-couscous, i-farofa, amajusi, izithelo, amazambane namazambane.

Ukusetshenziswa kwamaprotheni namafutha kufanele kugcinwe ngokwezinga lemvelo, futhi ukudla okufana namafutha omnqumo, inyama, inkukhu noma inhlanzi kufanele kudliwe ngesidlo sasemini nangesidlo sasebusuku, kanye namaqanda, ushizi, amantongomane nobisi lokudla okulula nokudla kwasekuseni.

2. Ngesikhathi sokuhamba

Njengoba ukusetshenziswa kwama-calories kuphezulu kakhulu ngesikhathi sokuhamba ngenxa yomzamo omkhulu womzimba, kuyadingeka ukusebenzisa ukudla okulula ukugaya futhi okunothe kuma-carbohydrate namandla usuku lonke. Kulesi sigaba kungakuhle ukuthi usebenzise izithelo, amajusi wezithelo, amaswidi afana ne-rapadura, i-marmalade, ushokoledi omnyama neziphuzo zamandla. Ngaphezu kwalokho, ungadla futhi ama-chestnut, amakinati nemigoqo yamabele.

Ngaphezu kwalokho, kuyadingeka futhi ukwazi ukusetshenziswa kwamaprotheni, okuzonikeza amandla okuzivocavoca futhi kutholakale nenqwaba yemisipha ezoguga endleleni. Ngakho-ke, ibhulakufesi kufanele licebe ekudleni okufana namaqanda, ushizi nobisi, futhi ngesikhathi sokudla kwasemini kuyadingeka ukuba ube nokudla okuphelele ngokwengeziwe, ukhetha inyama enamafutha kanye nenani elincane kuphela lesaladi, ukuvumela ukugayeka okusheshayo nokwanele ngokwanele. Funda kabanzi ngokudla okunothile kwamaprotheni.

3. Ngemuva kokuhamba

Ekupheleni kohambo losuku, kubalulekile ukuphuza amanzi amaningi kanye noketshezi olunothe ngama-carbohydrate okusiza ekubuyiseleni amanzi, njengamajusi namavithamini. Ngemuva nje kokuphela komzamo womzimba, kufanele usebenzise ibha yamaprotheni okusanhlamvu noma isengezo samaprotheni ukuqala inqubo yokubuyisa imisipha. Okunye ongakwenza wukudla okulula ngemithombo yamaprotheni emihle, njengesangweji lenkukhu noshizi, ngisho nangaphambi kokudla kwakusihlwa.

Ngemuva kwalokho, isidlo sakusihlwa kufanele sicebe ngama-carbohydrate ukugcwalisa izitolo zamandla emisipha, futhi kufanele sibe nokudla okufana nerayisi, ipasta, amazambane noma ufulawa we-manioc, ngokwesibonelo. Ngaphezu kwalokho, kufanele kudliwe umthombo omusha wamaprotheni, okungcono inkukhu, inyama engenamafutha noma inhlanzi.

Ungahlala kanjani unamanzi amaningi

Indlela enhle yokuhlala unamanzi ukubuka izimpawu zokoma futhi uhlale uhamba ngamanzi, amajusi noma iziphuzo ze-isotonic esikhwameni sakho. Kunconywa ukuthi abesilisa badle okungenani amalitha amabili amanzi ngosuku, kanti abesifazane kufanele basebenzise okungenani amalitha ayi-1.5.

Ukugwema ukugula olwandle nokungakhululeki ngenxa yoketshezi oluningi esiswini, kufanele uphuze amanzi amancane ngezikhathi ezithile okungenani imizuzu engama-20. Ithiphu enhle ukuphuza izingilazi zamanzi ezi-3 kuye kwezi-4 okungenani amahora amane ngaphambi kokuqala kohambo, ukuqala umzila onamanzi amaningi.

Ukusetshenziswa kwezithasiselo

Ngaphezu kokudla kwemvelo, izengezo ze-carbohydrate ngesimo sama-gel noma amabha okusanhlamvu acebile ngamaphrotheni nama-carbohydrate nazo zingasetshenziswa, njengoba kuyizindlela ezilula zokuphatha ubhaka wakho futhi uzisebenzise nganoma yisiphi isikhathi sosuku.

Kwezinye izimo, ohambahambayo angasebenzisa futhi izithako zokudla eziyimpuphu eziqukethe ama-carbohydrate namaprotheni, njengoba ehlanjululwa kalula emanzini okufanele asetshenziswe phakathi nohambo.

Enye inketho ukwenza isotonic yakho eyenziwe ngokwakho, njengoba kukhonjisiwe kuvidiyo elandelayo: