Okona kutya kulungileyo ukuHamba ukuPakisha nokuba ungakanani na umgama owuhambayo

Umxholo

• Ezona Ndawo zokutya okuncinanana okuhamba intaba kuhambo olukhawulezayo losuku
• Eyona Ndlela yokutya okuLungileyo yokuHamba kuhambo olude lweSuku
• Okona kutya kulungileyo kokuHamba kuHambo lweentsuku ezininzi
• Yintoni omawuyenze ngeNkunkuma okanye iziqwengana ezivela kwiiHacks zakho zokuHamba
• Uphengululo lwe

Okwangoku isisu sakho siqala ukungxola kwaye amanqanaba akho wamandla athabatha into engekhoyo, ithuku lakho lokudibanisa i-stash stash yayo nantoni na-nokuba yeyibharki egcwele iswekile okanye ibhegi yee-pretzels- iyonwabisa kakhulu iitastebuds zakho. Kodwa ukuba unyuka intaba okanye uhamba ehlathini lomthi wompayini ozimeleyo, kuyakufuneka ube nesicwangciso esiliqili kunye nokhetho lwakho lokutya - kwaye xa uzitya kwasekuqaleni.

Ngapha koko, abahambi kufuneka bacinge ngokutya i-snack yonke imizuzu engama-60 ukuya kwengama-90 phakathi kokutya, kuxhomekeke kukuqina kokunyuka, utshilo u-Aaron Owens Mayhew, MS, R. "Oku kungenxa yokuba umntu ohamba ngeenyawo unokuba semngciphekweni wokutsha kwiivenkile zabo ze-glycogen - ngokubetha udonga okanye 'ibhonki' - kwiyure enye ukuya kwezintathu zokuhamba intaba ukuba umzimba awubaswanga ngokwaneleyo," uyachaza.

Ezi zitolo zeglycogen- okanye uhlobo olugciniweyo lweswekile (uhlobo lweswekile eguqulweyo ukusuka kwiicarbohydrate) kwisibindi sakho kunye nezihlunu- zisebenza njengomthombo wamandla onokuthenjwa ngelixa uzilolonga. Ngakumbi umsebenzi, kokukhawuleza iivenkile zakho zisetyenzisiwe. Kodwa ukuba iivenkile zakho ze-glycogen ziphantsi kakhulu ngelixa uzilolonga, iiseli zakho zemisipha azinakho ukuvelisa i-ATP eyaneleyo (i-adenosine triphosphate, imolekyuli egcinwe kwimisipha kunye nomthombo othe ngqo wamandla wokuqhekeka kwezihlunu) ukubamba lo mthambo, kwinqaku elipapashwe ngo Uphengululo lweZondlo. Umphumo kukuba: Uziva utyhafile, udiniwe, yaye utyekele ngakumbi ekungqengqeni ukuze ulale kunokunyuka incopho elandelayo. (Idibeneyo: Ezi zibonelelo zokuHamba ziya kukwenza ufune ukubetha iindlela)

Ukugcina amandla akho aphezulu kulo lonke uhambo lwakho, u-Owens Mayhew uncoma ukulayisha kwii-snacks zokuhamba eziqhayisa ibhalansi ye-carbohydrates, enika umzimba nge-glucose ebalulekileyo; amafutha, asebenza njengamafutha atshisa ngokukhawuleza agcina umzimba wakho uhamba emva kokuba udibanise i-carbs; kunye neeproteni, ezinceda ekwakheni nasekulungiseni izihlunu, utshilo.

Kodwa iimpawu zesondlo ayisiyiyo kuphela into oyifunayo xa ugcina ipakethi yakho ngokutya okuncinanana okunyuka intaba: ukuthwala kufuneka kuthathelwe ingqalelo nako. Ukuba ubhaka wakho ugxunyekwe emphethweni, khetha ukutya okutyiwayo okuhamba intaba ongakukhathaziyo ukuthotywa, njengeesandwich ze-PB&J ezenziwe ngesonka esicaba okanye i-tortilla kunokuba i-crusty sourdough, utshilo uClaudia Carberry, MS, RD, LD, umseki weCharge the Trail. , indawo ebonelela ngesikhokelo sesondlo kubantu abakhenketha umgama omde. Endaweni yokupakisha ukutya okutyayo okudala iimvuthu njengendawo yeNdalo Valley (okt: iicookies, iikeyiki zokutya, iichips), khetha ukutya okunganyangekiyo okunje ngegranola, amandongomane, kunye nee-ertyisi ze-wasabi kunye nokuzigcina kwii-baggies ukuzigcina ukusuka ekungeneni kuyo yonke i-nook kunye ne-cranny yepakethi yakho. (I-BTW, ukuthintela i-squish engamkelekanga, uCarberry ucebisa ukuba upakishe izinto ezinzima emazantsi ebhegi yakho kunye nokubeka amashwamshwam okuhamba ngentla ngaphezulu. ngoko ungatya ekuhambeni.)

Ngaphambi kokuba uthenge zonke ii-munchies, yazi ukuba ezinye ii-snacks zokuhamba ngeenyawo azilungele ukutya iintsuku ezingama-365 zonyaka, ngoko cwangcisa ngokufanelekileyo. Kwiinyanga ezifudumeleyo, ukulunywa kwamandla kunye nemivalo equlethe ioyile yekhokhonathi iya kugqiba ukuthamba, kwaye i-snacks yetshokolethi iya kuhlala inyibilika, ibenze bobabini bamdaka kakhulu, utshilo u-Owens Mayhew. Khetha ukutya okungazukukhawuleza konakalise, njengokutya okutyiwa kwangaphambili kunye nokuxuba umzila owenziweyo, wongeza uCarberry.

Kwelinye icala, ebusika, ukutya okutyayo okunomxholo ophakamileyo wamanzi kunokwenzeka ukuba kubenzima kwaye kubenzima ekutyeni (okanye ukuluma), utshilo u-Owens Mayhew. Ekubeni ukutya okunamafutha aphezulu kudla ukuba nomxholo ophantsi wamanzi, kunokwenzeka ukuba bahlale bethambile kwaye bedliwa kwiinyanga ezibandayo, uyongezelela. Layisha ipakethi yakho ngamandongomane okunyuka ngokukhawuleza kwemihla ngemihla, kunye nokunyuka kweentsuku ezininzi, isitokhwe kwiitshizi ezinzima kunye nenyama ephilisiweyo, ebambelela kakuhle kumoya obandayo, ucebisa uCarberry. "Ukupakisha ibhloko ye-cheddar kunye nelog yesalami kuya kwenza isidlo sasemini esonelisayo." Sike usibeke kwiitortilla okanye isonka esisicaba ngepakethi yemastade. "

Ngoko, ngokubanzi, yintoni i-snacks yokuhamba ngokwenene Ngaba kufanelekile ukufihla ipakethi yakho kwaye ungenise umzila? Zama ezi zikhetho kwi-Owens Mayhew kunye neCarberry ngeengcamango ezithile okanye ukuphefumlelwa kwe-adventure yakho elandelayo.

Ezona Ndawo zokutya okuncinanana okuhamba intaba kuhambo olukhawulezayo losuku

Ukuba uhambo lwakho lufana nokuhamba ixesha elide kwipaki yendalo eyenza *kancinci* uphelelwe ngumphefumlo, cwangcisa ukuzisa ishwamshwam elilula lokunyuka intaba ukuze utye rhoqo ngemizuzu engama-90, utshilo u-Owens Mayhew. Uguqulo: Sukuzama ukulinganisa yonke ipantry yakho kwipakethi yakho yosuku oluncinci. Ngethamsanqa, ukunyuka okufutshane kukunika ithuba lokupakisha ukutya okutsha ngaphandle kokukhathazeka malunga nokonakala kwabo, utshilo uCarberry. "Iiapile zipakisha kakuhle kuba zomelele kwaye ziyamelana nokubhabha zijikeleza ubhaka."

Ukutya okupakishweyo okungayi kubanzima ipakethi yakho, iCarberry icebisa iiBars zeCLIF (Yithenge, $19, amazon.com), uLuna Bars (Yithenge, $15, amazon.com), okanye iRx Bars (Yithenge, $19, amazon .com), zonke eziqulathe ibhalansi yeecarbs, iiproteni, kunye namafutha asempilweni ukukugcina ufutha. Kwaye xa u-Owens Mayhew efuna nje i-munchie edibeneyo enetyiwa, ujika abhekise kwi-Goldfish crackers (Thenga yona, $ 13, amazon.com), pita chips (Buy It, $ 15, amazon.com), kunye ne-plantain chips (Thenga, $25, amazon.com) — qiniseka nje ukuba uzidibanise nomthombo okrelekrele wamanqatha kunye neeprotheyini, ezifana ne-hummus okanye intwana yamantongomane.

I-CLIF Bar yeeVenkile eziThengisayo eziThengisayo ezahlukeneyo $ 19.99 yithenge kwiAmazon

Eyona Ndlela yokutya okuLungileyo yokuHamba kuhambo olude lweSuku

Ukuba nesicwangciso esiliqili kunye ne-munching yakho kubaluleke ngakumbi ukuba ujongana nomkhondo ukusuka ekuphumeni kwelanga uye ekutshoneni kwelanga (vs. uhambo olude lweemayile). U-Owens Mayhew uthi: “Eyona mpazamo ixhaphakileyo kukuba abo bakhwela intaba badla ngokungatyi amashwamshwam phakathi kwesidlo sakusasa nesidlo sasemini, emva koko bazabalaze ukuphela kosuku. “Emva kwesidlo sasemini, abakhenkethi bahlala betya into eneswekile kuba bafuna ukongezwa ngokukhawuleza ukuze bababeke enkampini apho banokutya khona isidlo sangokuhlwa.” (Kwaye usete enye yeentente ezintle zeenkampu.)

Ngelixa loxinzelelo olungxamisekileyo lwasemva kwemini emva kwemini iswekile- okt Honey Stinger Energy Chews (Buy It, $ 20, amazon.com) okanye iswekile ilekese-kuluncedo ukuba ubekhona xa uthe wabetha eludongeni, iswekile iya kukhawuleza ngokukhawuleza, kukushiya kwimeko efanayo yamandla asezantsi, imeko ye-hang-super, uyacacisa u-Owens Mayhew. Ukugcina umoya wakho uphezulu kunye nesisu sanelisekile, yiya kwindawo yokutya yokuhamba intaba equlethe i-carbs, protein, kunye namafutha phakathi kwesidlo sakusasa nesidlo sasemini. Kwaye ukuba ugqiba ukuhlamba iilekese kamva emini, yitya i-snack ejikelezwe kakuhle emva kokuba amandla akho abangelwa yiswekile ephelile ukuze ungakhasa kwindawo yakho yokukhempisha isidlo sakusihlwa, utsho. Zama i-KIND Breakfast Bar (Yithenge, $ 16, amazon.com) ifakwe ibhotolo yebhotolo, njenge-Justin's Almond Butter Squeeze Packs (Ithenge, $ 10, amazon.com), okanye i-Honey Stinger Cracker Bar (Ithenge, $ 22, amazon.com), eneprotein- kunye nebhotolo ye-peanut etyebileyo etyebileyo phakathi kwe-multigrain, ii-crackers eziditshwe itshokolethi.

I-Honey Stinger Energy Chews $ 20.00 yithenge kwiAmazon

Okona kutya kulungileyo kokuHamba kuHambo lweentsuku ezininzi

Xa uphume entlango kangangeentsuku, imigaqo yokutya okutyayo isasebenza: Yitya intwana yokutya intaba elungeleleneyo rhoqo emva kwemizuzu engama-60 ukuya kuma-90 kuhambo lonke. Kuba uhlala usidla rhoqo, nangona kunjalo, uzakufumana into u-Owens Mayhew athanda ukuyibiza ngokuba "kukudinwa kokutya" emva kokutya imivalo yamandla efanayo phakathi kwesidlo ngasinye. Isisombululo: Pakisha umxube womkhondo owenziweyo. I-hodgepodge yezithako, iincasa, kunye nezinto ezenziweyo azizukuguga- kwaye uya konga imali ethile ngokutsiba amashwamshwam asele efakiwe. Zama umxube womzila weCarberry trio, oqulethe iindidi zamandongomane, iirisiti ezimnyama zetshokholethi, kunye ne-Life cereal ukubonelela nge-7 gram yeeprotein, i-25 gram ye-carbs, kunye ne-18 gram yamafutha nge-1/2-cup-service.

Inqaku elinye eliphambili ekufuneka ulikhumbule kwii-adventures zemihla ngemihla: Sebenzisa ubuncinci iigram ezingama-20 zeprotheyini, ukongeza kwi-carbs, ekupheleni kosuku ukunceda izihlunu zakho ziphinde zilungiselele umlenze olandelayo wohambo lwakho, utshilo u-Owens Mayhew. "Oku kunokwenziwa ngokutya kwesidlo sangokuhlwa, kodwa ukutya okune-protein etyebileyo ngaphambi kokulala ayisiyonto imbi ukuba isidlo sangokuhlwa sityiwe iiyure ezininzi ngaphambi kokulala," uyachaza. (Jonga kwakhona: Ngaba Ukutya Ngaphambi Kokulala Akulunganga?)

Ukufumana ukutya okunencasa, okuzalisa kakhulu ukukhwela intaba, uCarberry ucebisa ukulayisha ipokotho yepita kunye nengxowa yetuna (Yithenge, $21, amazon.com). Kwaye i-munchie yokuphela kosuku eyanelisa izinyo lakho elimnandi, zama i-Chocolate eneTyuwa yeCaramel Luna Bar (Yithenge, $ 6, amazon.com) okanye i-CLIF Nut Butter Bar (Yithenge, $ 20, amazon.com), yongeza i-Owens Mayhew.

IStarKist Chunk Isingxobo seTuna esiKhala ngeedola ezingama-22.71($29.86 yonga 24%) yithenge eAmazon

Yintoni omawuyenze ngeNkunkuma okanye iziqwengana ezivela kwiiHacks zakho zokuHamba

Nokuba uhambo lwakho beluziiyure ezimbalwa okanye iintsuku ezimbalwa, amathuba okuba unee-wrappers ezimbalwa kunye nama-apile cores afakwe ebhegini yakho. (Isikhumbuzi: Kungcono ukuba ulandele ingqondo "yokushiya umkhondo" kwindlela, kwaye oko kubandakanya ukuthwala yonke inkunkuma yakho - kubandakanywa nenkunkuma yokutya - ngaphandle kwepaki.) ibhegi yokufihla inkunkuma yakho kulo lonke uhambo lwakho, utshilo uCarberry. Okanye ukuba ufuna ukunciphisa imveliso yakho yenkunkuma ukusuka ekuhambeni, bambelela kwi-DIY snacks (ezinje ngomxube wendlela owenziwe ekhaya okhankanyiweyo ngaphambili) okanye, ngaphambi kokuba ubethe umzila, phuma kwaye upakishe isibonelelo ngasinye saloo ntonga inkulu yenut ibhotolo kunye neqela-ubungakanani bag Goldfish kwiingxowa abicah esetyenziswa kwakhona (Thenga It, $33, amazon.com), icebisa Owens Mayhew. Ayizukuphela wenza uMama weNdalo uqinile, kodwa uya kuba nokuninzi kokutya okutyayo okushiyekileyo ukukuhambisa kuhambo lwakho olulandelayo. (Phezulu ngokulandelayo: Kunjani UkuHamba 2,000+ yeeMayile noMhlobo wakho osenyongweni)

Isikhongozelo sokutya esinokuphinda sisebenze sinokutya okungama- $ 36.99 ukuyithenga kwiAmazon ngaphandle kweembono zothotho

• Okona kutya kulungileyo ukuHamba ukuPakisha nokuba ungakanani na umgama owuhambayo
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• Isikhokelo sokuHamba esisempilweni: Aspen, Colorado

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