Maitiro ekudzivirira kurova yako ATV pombi

Mafambiro ako ekutanga akareba, kunyanya mushure memavhiki mashoma asina kutsvedza, pasina mubvunzo akaperekedzwa nechimwe chinhu isu tese, isu tese, taigona kuita pasina: kushamisira kudiki pa11am.

Pakutanga isu takachena semapete, tizere nesimba uye kushingaira, tinofara kuwana iyi chigaro chisina kugadzikana uye zviduku zviduku musango. Makiromita anotevedzana, pamwe chete nokukwira. Uye ikoko tinoyeuka kuti hatina kuita chero chinhu kwenguva yakareba, tinozviudza kuti maonero makuru akavimbiswa haasati asvika, uye ... "Mirai, varume, ndiri kutora nguva shoma!"

Hapana chakaipa ah! Isu tinodaidza iyi hypoglycemia, kana pombi sitiroko, kana barbell, uye tinotsanangura maitiro ekudzidza kugadzirisa mamiriro aya.

Zvikonzero zve hypoglycemia

Chiyeuchidzo chinokurumidza chekoreji sainzi zvidzidzo🤓.

Masero ese ari mumuviri wako anoda simba kuti ashande. Simba iri rinouya chete kubva kuglucose. Uri kuenda kupi? Kana kuiswa kwayo muropa kunosvika padanho rakaderera, inonzi hypoglycemia.

Ngatidzokere kune glucose.

Muviri wako unowana shuga kubva kumacarbohydrates ari mukudya kwako: mupunga, mbatatisi, mbambaira, chingwa, michero, miriwo, nezvimwe.

Mushure mekudya, shuga kubva kumacarbohydrates aya inotorwa muropa. Uye zviri kuburikidza nekuita kwehomoni inonzi insulin kuti glucose iyi inopinda mumasero ako kuti ivape simba ravanoda.

Paunodya mamwe macarbs kupfuura anodiwa nemuviri wako, mamwe akawandisa anochengetwa muchiropa nemamhasuru se glycogen. Asara anochengetwa semafuta (hongu ... 🍔). Iyo metabolic metabolism inobvumira muviri kuchengetedza zvakachengetwa gare gare. 

Nokudaro, munguva pfupi, kushayikwa kweglucose kunokurumidza kuzadzikiswa nechiropa, iyo inoshandisa zvitoro zvayo mukutarisira kudya kunotevera. Asi muviri haugone kushanda zvakajairwa mukufamba kwenguva pasina glucose.

Uchiri pano here?

Hypoglycemia muMountain Bikers

Vanhu vanodzidzira mitambo yekushingirira sengekuchovha bhasikoro vanowanzotambura zvakanyanya kubva kune hypoglycemia. Uku kunzwa kusingafadzi kwazvo kunozviratidza nenzira dzakasiyana.

Semutyairi webhasikoro, ungangove wakatoona nzara inotevera chikamu chakasimba. Izvi zvinowanzoenderana nekudonha kwemashuga eropa. Kana iwe ukarega kudya, hypoglycemia ichakurumidza kukura.

Ichi ndicho chikonzero iwe uchifanira kutora zororo pfupi kuti uchengetedze kune inokurumidza-kugaya shuga (ona chinyorwa ichi kuti uwane zvimwe pane inononoka uye inokurumidza shuga).

Kune yechipiri fomu ye hypoglycemia iyo vatyairi vemakomo vanowanzotambura nayo, kunyangwe kana matura ari pakakwirira: reactive hypoglycemia.

Uku kusimuka kweshuga yeropa kamwe kamwe, kunoteverwa nekudonha nekukurumidza kunoitika anenge maminetsi makumi mashanu mushure mekutanga kurovedza muviri. 

Ngatitii kwechinguva kuti mukumhanya-kukwira bhasikoro rako regomo, unosarudza kudya 1 awa usati watanga. Iwe unozviudza wega kuti iwe uchagadzira matura akakwana kuti amirire kuedza kunodiwa. Naizvozvo, uri kudya huwandu hwakakosha hwemakhahydrates.

Asi maminetsi makumi matatu chete mushure mekutanga kwechirongwa chako, unonzwa uchizununguka uye kamwe kamwe unonzwa kutonhora ... Iyi inyaya ye reactive hypoglycemia inokonzerwa nekudya zvokudya zvine high glycemic index, izvo zvinokonzera kuwedzera kukuru kwemazinga ehuga. asi zvakare inomutsa yakawandisa insulin secretion.

Bvisa hypoglycemia nekudya

Zvinowanzotaurwa kuti kudzivirira kuri nani pane kurapa. Ichi chirevo chine musoro kana zvasvika kune hypoglycemia, sezvo muzviitiko zvakanyanyisa zvinogona kukonzera kudzima. Neraki, kuziva nzira yekuronga zvakanaka chikafu chako zvakakwana kudzivirira hypoglycemia.

Pamberi pekuedza

Nyanzvi dzinokurudzira kuzorora kweawa ye3 pakati pekudya kwako kwekupedzisira uye kutanga kwechikamu chako kuti udzivise kusagadzikana kwekudya panguva yekurovedza muviri. Nekudaro, iwe unogona kudya zvinononoka-kugaya carbs ingangoita 1 awa pachine nguva kuti uchengetedze zvitoro zvako zviri pamusoro. Pakudya kwemangwanani, tarisa pane hydration, makhahydrates, mapuroteni, asi dzikamisa mafuta ako ekudya. Oatmeal uye zviyo zvezviyo zvingwa zvine fiber inobatsira inogadzirisa mazinga eshuga yeropa uye naizvozvo reactive hypoglycemia.

Zvisinei, chenjerera nefibers, iyo inogona kukonzera kusagadzikana kwematumbo.

Heino muenzaniso weiyo antihypoglycemic menyu pamberi pesesheni yeMTB.

7 am: kudya kwemangwanani

• 1 girazi remuto weorenji
• 50 g oatmeal
• 1 yemiriwo chinwiwa
• 2 mazai
• 1 tranche yemarwadzo yakapedzwa
• 1 tablespoon uchi

9 am: chikafu

• 2 magirazi makuru emvura
• 2 michero kana 1 simba bar

10 am: Kusimuka 🚵‍♀️ - kunakidzwa

Panguva yekuedza

Munguva yekosi, kudya kwemakhahydrates kunofanirwa kuve kunonyura sezvinobvira.

• Inwa musanganiswa wemvura uye maltodextrin mudiki sips (kusvika ku50 g ye maltodextrin pa 300 ml yemvura). Maltodextrin chinwiwa chakagadzirwa kubva kugorosi kana chibage starch, inokurumidza kuburitsa, inogayiwa carbohydrate sosi. Zviri nyore kuwana mabikirwo ezvinwiwa zve isotonic paInternet. Malto inonzi ishamwari ine simba mukurwisa hypoglycemia. Nekudaro, chenjera kuti usadye yakawandisa pre-workout kana iwe uri panjodzi yekukonzera insulin spike iyo inozokanganisa kuita kwako.
• 3 refu renji simba gels.
• Zvimedu zvinoverengeka zvebhanana, chokoreti yakasviba, gingerbread, michero yakaomeswa, nezvimwe.

Nguva dzose takura gel simba, compote kana humwe huchi pedyo nechinwiwa chako kukurumidza kusimudza shuga yako yeropa kana zvichidiwa.

Mushure mekuedza

Usaregeredza chikamu ichi, chinovandudza kupora. Chinangwa ndechekuzadza matura, asi usingakanganwe hydration. Saka unogona kusarudza:

• mvura uye zvinwiwa zvine bicarbonate-rakapfuma seSaint-Yorre
• muto wemuriwo
• 100 g mupunga
• 100 g nyama chena
• 1 donhwe remafuta omuorivhi
• 1 Banana

mhedziso

Kudzivisa hypoglycemia zvinoreva kuziva nzira yekugadzirira zvakanaka kurovedza muviri. Mazuva matatu zvisati zvaitika, zvinokurudzirwa kutevera kudya kwakasimba kuitira kuti uwedzere zvitoro zveglycogen. Pfungwa ndeyekupa muviri fiber yakakwana uye hydration, pamwe nemhando yemacarbohydrates muhuwandu hwakakodzera. Zvechokwadi, kuchengeta glycemic index yezvokudya zvakanaka, asi handizvo chete. Zvokudya izvi zvinofanira kuva nemacarbohydrates akakwana. Izvi zvinonzi glycemic load yezvokudya.