Ukondla iimbaleki

Umxholo

• Amandla eimbaleki
• Ukunyamezela iimbaleki
• Ukuzilolonga
• Uhlala njani u-hydrated ngexesha lokuzilolonga
• Nini ukusebenzisa iziselo isotonic
• Nini ukusebenzisa izongezo

Ukutya kwembaleki kuyinxalenye ebalulekileyo yezicwangciso zokufumana iziphumo ezigqwesileyo, kuyahluka ngokwendlela yokuziphatha eyenziweyo, amandla oqeqesho, amaxesha kunye nokuqikelelwa kwemihla yokhuphiswano.

Inani leecarbohydrate kunye neeproteni zinokutshintsha kuxhomekeke kuhlobo loqeqesho, nokuba kukunyamezela okanye ukomelela, nokuba imbaleki ikwixesha lokugxila ekunyuseni ubunzima bemisipha okanye ukulahleka kwamafutha.

Amandla eimbaleki

Iimbaleki zamandla zezo zokuphucula ukusebenza koqeqesho ngokwanda kobunzima bemisipha. Eli qela libandakanya amajoni, iintsimbi, abakhuphiswano bokuphakamisa iintsimbi, uqeqesho lobunzima kunye neembaleki kwijiminastiki yeOlimpiki, umzekelo.

Eli qela kufuneka libe nokunyuka ekusetyenzisweni kweeproteni kunye neekhalori ngokubanzi ekudleni, ukwenzela ukuthanda ukwanda kobunzima bemisipha. Xa ufikelela kwinto ethathwa njengeyona nto ilungileyo yemisipha, kuyafuneka ukuba uqale inkqubo yokulahleka kwamafutha, ihlala yenziwe ngokunciphisa ii-carbohydrate zokutya kunye nokwanda kokuziqhelanisa nokuzivocavoca okulula, njengokuhamba. Jonga okona kutya kuproteyini kunene.

Ukunyamezela iimbaleki

Phakathi kwezi mbaleki kukho abo baziqheliselayo ukubaleka ixesha elide, i-marathons, i-ultra marathons, abakhweli beebhayisikile kunye nabakhuphisana nendoda yentsimbi, imisebenzi efuna ulungiselelo olukhulu lokuvelisa amandla kumanqatha omzimba ashushu. Ngokwesiqhelo baba zincinci, iimbaleki ezibhityileyo ezinenkcitho yamandla ephezulu, ezifuna ukusetyenziswa kweekhalori eziphezulu. Uqeqesho kunye nokhuphiswano oluhlala ngaphezulu kwe-2h, ukusetyenziswa kweejele ze-carbohydrate kumyinge wama-30 ukuya kuma-60g / h kuyacetyiswa.

Ezi iimbaleki kufuneka zisebenzise izixa ezikhulu zeecarbohydrate kuneembaleki ezinamandla, kodwa zihlala zikhumbula ukubandakanya imithombo elungileyo yeeproteni ezinje ngenyama, inkukhu, intlanzi kunye namaqanda, kunye namafutha endalo anjengeoyile ye-olive, amandongomane, iitshizi ezinamafutha kunye nobisi olupheleleyo. Jonga ukuba kukuphi ukutya okuphezulu kwiicarbohydrate.

Ukuzilolonga

Le modality ibandakanya imithambo eyahluka kwimfuno yamandla kunye nonyamezelo lomzimba, njengebhola ekhatywayo, ibhola yevoli, ibhola yomnyazi kunye nentenetya. Zololongezo lwexesha elide, kodwa ngeendlela ezahlukeneyo zomzimba ezifunekayo, ukuba namaxesha okuphumla kunye nokuphumla.

Eli qela kufuneka lidle izixa ezaneleyo zazo zonke izondlo, njengoko zifuna zombini ubunzima bemisipha kunye nokuxhathisa komzimba ukumelana nemidlalo emide okanye ukhuphiswano. Emva koqeqesho, kufuneka utye ukutya okunee-carbohydrate kunye neeproteni ukukhuthaza ukubuyiswa kwemisipha.

Uhlala njani u-hydrated ngexesha lokuzilolonga

Umthamo ofanelekileyo wamanzi okusela usekwe ekubaleni kwe-55 ml yeencindi zesisindo kwikhilo nganye yomzimba weembaleki. Ngokubanzi, kuyacetyiswa ukuba kusetyenziswe malunga ne-500 ml ngaphambi koqeqesho kunye ne-500 ml ukuya kwi-1 litre yamanzi ngeyure nganye yoqeqesho.

I-hydration ephantsi inokukhokelela kwiingxaki ezinje ngokuncitshiswa koxinzelelo, isiyezi, intloko ebuhlungu kunye necramp yezihlunu, ezigcina zinciphisa ukusebenza koqeqesho.

Nini ukusebenzisa iziselo isotonic

Iziphuzo ze-Isotonic zibalulekile endaweni ye-electrolyte elahlekileyo kunye nokubila, ngakumbi isodiyam kunye ne potassium. Ezi electrolyte zikhona kwiziselo ezinje ngamanzi ecoconut okanye i-isotonics enamashishini, njengeGatorade, Sportade okanye iMarathon.

Nangona kunjalo, imfuno yokusetyenziswa kuxa kuphela imbaleki ilahlekelwe yi-2% okanye nangaphezulu kobunzima bayo ngexesha loqeqesho. Umzekelo, umntu onobunzima obungama-70 kg kufuneka alahle ubuncinci i-1.4 kg ukuze abuyisele ii-electrolyte. Olu lawulo kufuneka lwenziwe ngokulinganisa ngaphambi nasemva koqeqesho.

Nini ukusebenzisa izongezo

Iiproteni okanye iihypercaloric supplements kufuneka zisetyenziswe ngokwemfuno yokongeza izondlo kukutya okucwangcisiweyo. I-Hypercalorics ihlala isetyenziselwa ukuhambisa ikhalori ephezulu efunwayo ziimbaleki, ezingasoloko zikwazi ukutya yonke into kukutya okutsha.

Ukongeza, ngokwamanqanaba okunxiba izihlunu okukhulu emva kokhuphiswano olunamandla, kunokuba yimfuneko ukongeza ukukhawulezisa ukubuyiswa kwemisipha. Dibana nezongezelelo ezili-10 ukufumana ubunzima bemisipha.