Ungatya njani ngaphambi, ngexesha nasemva kohambo olude

Umxholo

• 1. Phambi kohambo
• 2. Ngexesha lokuhamba
• 3. Emva kohambo
• Uhlala njani u-hydrated
• Ukusetyenziswa kwezincedisi

Ngexesha lokuhamba okude kubalulekile ukuba unakekele ukutya kunye ne-hydration ukuze umzimba ube namandla kwaye uphinde ubuyise ubunzima bemisipha obusetyenziswa imini yonke. Kwiihambo ngezonqulo, kuqhelekile ukuba abantu bahambe i-20 ukuya kwi-35 yeekhilomitha ngosuku, efuna ukuzilolonga ngokwasemzimbeni kunye nokutya okusempilweni ukugcina isantya.

Kuqhelekile ukuba ngexesha lokuhamba ukwehla kobunzima nokuphelelwa ngamandla kwenzeka ngenxa yokudinwa nokuphelelwa ngamanzi emzimbeni, ngakumbi xa indlela yenziwa kwiindawo ezishushu okanye xa iindawo zokuxhasa zinqongophele endleleni.

Nantsi into ekufuneka ikho ukutya ekuhambeni okude:

1. Phambi kohambo

Malunga neentsuku ezi-3 ukuya kwezi-4 ngaphambi kokuqala uhambo, kuya kufuneka ukonyuse ukutya okutyayo okunee-carbohydrate, ezonyusa oovimba bamandla abekwe kwisibindi kunye nobunzima bemisipha. Ke, ii-carbohydrate kufuneka zibandakanywe kuko konke ukutya, kwaye zimelwe ikakhulu kukutya okufana nerayisi, isonka, ipasta, itapioca, isouscous, i-farofa, iijusi, iziqhamo, iitapile kunye neebhatata.

Ukusetyenziswa kweeprotein kunye namafutha kufuneka kugcinwe kumgangatho wendalo, kunye nokutya okunjengeoyile yomnquma, inyama, inkukhu okanye intlanzi kufuneka kutyiwe kwisidlo sasemini kunye nesangokuhlwa, kunye namaqanda, itshizi, amandongomane kunye nobisi lokutya kunye nesidlo sakusasa.

2. Ngexesha lokuhamba

Njengokuba ukusetyenziswa kweekhalori kuphezulu kakhulu ngexesha lokuhamba ngenxa yomzamo omkhulu womzimba, kuyimfuneko ukusebenzisa ukutya ekulula ukwetyisa kwaye kutyebile kwiicarbohydrate kunye namandla imini yonke. Kwesi sigaba kuyacetyiswa ukuba usebenzise iziqhamo, iijusi yeziqhamo, iilekese ezinje ngerapadura, imarmalade, itshokholethi emnyama kunye neziselo zamandla. Ukongeza, unokutya i-chestnuts, amandongomane kunye nemivalo yesiriyeli.

Ukongeza, kuyafuneka ukuba uqaphele ukusetyenziswa kweeproteni, eziya kuthi zibonelele ngamandla omthambo kwaye zibuyise ubunzima bemisipha obuya kudinwa apha endleleni. Yiyo loo nto isidlo sakusasa kufuneka sityebe ekutyeni okufana namaqanda, itshizi kunye nobisi, kwaye ngexesha lesidlo sasemini kufuneka ube nokutya okupheleleyo, ukhetha inyama engenamafutha kunye nenani elincinci kuphela lesaladi, ukuvumela ukwetyisa okukhawulezileyo nokwaneleyo. Funda ngakumbi malunga nokutya okune-protein.

3. Emva kohambo

Ekupheleni kohambo losuku, kubalulekile ukuba usele amanzi amaninzi kunye neencindi ze-carbohydrate ukunceda ekubuyiseleni amanzi, njengejusi kunye neevithamini. Kanye emva kokuphela komzamo womzimba, kuya kufuneka utye iprotein bar okanye isongezelelo seprotein ukuqala inkqubo yokubuyisela izihlunu. Olunye ukhetho kukwenza ukutya okune-protein kunye nemithombo elungileyo, enje ngesandwich yenkukhu kunye netshizi, nangaphambi kwesidlo sangokuhlwa.

Emva koko, isidlo sangokuhlwa kufuneka sityebe kwii-carbohydrate ukuzalisa iivenkile zamandla emisipha, kwaye kufuneka sibe nokutya okufana nerayisi, ipasta, iitapile okanye umgubo wemanioc, umzekelo. Ukongeza, umthombo omtsha weprotheni kufuneka utyiwe, ngakumbi inkukhu, inyama engenamafutha okanye intlanzi.

Uhlala njani u-hydrated

Eyona ndlela yokuhlala unamanzi kukujonga iimpawu zonxano kwaye uhlala uhamba namanzi, iijusi okanye iziselo zeesotonic kubhaka wakho. Kuyacetyiswa ukuba amadoda asebenzise i-2 yeelitha zamanzi ngosuku, ngelixa abasetyhini kufuneka basebenzise i-1.5 yeelitha ubuncinci.

Ukuthintela ukugula kwaselwandle kunye nokungonwabi ngenxa yolwelo olugqithisileyo esiswini, kuya kufuneka usele isixa esincinci samanzi kwisithuba semizuzu engama-20 ubuncinci. Ingcebiso elungileyo kukusela iiglasi ezi-3 ukuya kwezi-4 zamanzi ubuncinci iiyure ezi-4 ngaphambi kokuqala kohambo, ukuqala indlela enamanzi afanelekileyo.

Ukusetyenziswa kwezincedisi

Ukongeza kukutya kwendalo, izongezo ze-carbohydrate ngohlobo lweegel okanye ii-cereal bar ezityebile kwiiprotein kunye nee-carbohydrate nazo zinokusetyenziswa, njengoko zilukhetho olulula ukuphatha ibhegi yakho kunye nokusebenzisa ngalo naliphi na ixesha losuku.

Ngamanye amaxesha, umntu ohambahambayo unokusebenzisa izongezo ezinomgubo wesondlo eziqulathe zombini ii-carbohydrate kunye neeproteni, njengoko zixutywa ngokulula emanzini ukuze zisetyenziswe ngexesha lohambo.

Olunye ukhetho kukwenza ngokwakho isotonic, njengoko kubonisiwe kule vidiyo ilandelayo: