Chii chinonzi chikafu chemuchovha webhasikoro?

Qzvokudya zvevachovha mumakomo?

Zvokudya zvinovaka muviri chinhu chakakosha pamutambo upi zvawo uri kuita zvemhando yepamusoro, asi kunyangwe kumumhanyi “wenguva dzose”, kudya (kureva kuti chii uye riini chokudya) kunogona kuva nechavo chikuru pakuita nekunakidzwa.

Pabhasikoro regomo, inogona kunge iri pamusoro pekunzwa kunyaradzwa panguva yekufambisa uye nekukurumidza kupora mushure mekufamba.

Sezvo kune nzira dzakasiyana-siyana dzekukwira bhasikoro (munhu anofamba-famba, bikepacker, kana mukwikwidzi), imwe neimwe inoda kudya kwakasiyana.

Heano mamwe matipi ekudya anokubatsira kuredza chero rwendo.

Kudya kwako carbohydrate

Makabhohaidhiretsi, kana kuti kunyanya glycogen, mumhasuru inopa yakanyanya kukosha uye inowanika nyore sosi yesimba panguva yekurovedza muviri.

Naizvozvo, masheya avo anorongedzerwa nyore nyore uye anodururwa.

Carbohydrates inowira mumapoka maviri makuru:

• Makabhohaidhiretsi ari nyore: Makabhohaidhiretsi ari nyore anonyanya kuumbwa neshuga (glucose) inowanikwa mumichero.

• Complex carbohydrates: Complex makabhohaidhiretsi, kune rumwe rutivi, anosanganisira starches semidzi miriwo, zviyo, chingwa, pasta, mupunga, nezvimwe.

Kune chero yakawedzera yakaderera-yakanyanya kuita, ita shuwa kuti une macarbs akakwana ekukwira kwenguva refu usati waneta. Kunyanya pakufamba nzendo refu, paunotyaira kwemaawa maviri kana kupfuura, zvinogona kubatsira kunwa zvinwiwa kana makhahydrates masosi anotorwa nyore nyore nemuviri. Semuenzaniso, zvinwiwa zvine maltodextrin kana sucrose, kana zviyo mabhawa.

Kwekushanda kwenguva refu uye kwakasimba, kurodha carbs nguva isati yasvika ichakubatsira iwe kuchengetedza mazinga akakwirira esimba zuva rese. Kuti uwane zvitoro zveglycogen zvakakwirira paD-Day, zvichave zvakafanira kutanga kudya kwakakwana maawa makumi mana nemasere zvisati zvaitika.

Kune nzendo pfupi (pasi peawa), izvi hazvina kukosha. Iwe hausi kushandisa akawanda akachengetwa makabhohaidhiretsi mumhasuru dzako, uye unogona kazhinji kushandisa yakatounganidzwa yakachengetwa.

Chenjera kuti usadye akawanda emakabhohaidhiretsi usati waenda, sezvo izvi zvichigona kutungamira mukudzikira kuburitswa kwesimba panguva yerwendo, sezvo metabolism yako ichave yakanyanya kunangana nekugaya chikafu.

MaProteins

Ndiwo mabhuroko ekuvaka mamhasuru ari mumuviri. Kuti uchengetedze mhasuru yakanaka, unofanirwa kudya mapuroteni akakwana.

Inowanikwa, pakati pezvimwe, mazai, nyama, mukaka, chizi, hove, pamwe nesoya, spirulina, lentils, nezvimwewo.

Kune vanodzosera kumashure uye bikepackers padanho iri, hapana chikonzero chekuwedzera. Chikafu chakaringana chine mapuroteni-akapfuma chikafu chichava chinopfuura zvakakwana kuita mupiro unodiwa kutsigira kuedza kwako uye kubatsira kugadzirisa marudzi ese ekukuvadzwa ane chekuita nemuviri-muscle kukuvara.

Kune vatambi veXC, protein supplementation haidiwewo. Kuti uwane yakaringana uremu-ku-simba reshiyo yekukwira, ava vatambi vanowanzove neakaderera tsandanyama misa uye mafuta akawanda.

Kune rimwe divi, kudzika (DH) kana enduro bikers inoda kukudziridza simba rakasimba kwenguva pfupi, panguva yekudzidziswa uye panguva yekudzika. Naizvozvo, mhasuru dzavo dzinowanzova dzakakura kudarika dzemamwe mabhasikoro emakomo. Naizvozvo, vanogona kubatsirwa nekushandisa zvinowedzerwa zvakaita sewhey.

Chekupedzisira, ziva kuti kana mapuroteni ako achitsamira pakuita kwako uye nguva (kudzidziswa / kukwikwidza), kugona kugovera mapuroteni ako ekudya muswere wese kwakakosha kupfuura kuzara kweprotein yako.

Whey protein inotorwa kubva mumukaka wemhou uye inonakidza protein sosi yevatambi. Iyo inosiyaniswa zvakanyanya nekukosha kwayo kwebhayoloji, yakakwira amino acid yemukati, pamwe neiyo kukurumidza kukurumidza kwekutora uye kuenzanisa. Whey protein kana whey protein ipuroteni ine hutano hwakanyanya kukosha sezvo ine ese 9 akakosha amino acids pamwe neBCAAs (branched amino acids). Nekuda kwemaitiro ekugadzira, yakaderera mumafuta, makabhohaidhiretsi, lactose uye saka macalorie.

Lipids

Kusiyana nekutenda kwakakurumbira kuti mafuta muvengi, munhu wese, uye kunyanya vatambi, vanoda mafuta mukudya kwavo.

Uyezve, kudya kwaisagona kuenzaniswa kana kusina kutora chikamu che lipids.

Icho chinhu chakakosha mumasero ose emuviri, iyo, kunze kwekupa simba, inoshandiswawo pakugadzirwa kwezvimwe zvinhu mumuviri (somuenzaniso, mahomoni).

Nekudaro, chenjerera kuti urege kuipfuura uye enda kune "zvakanaka masosi" emafuta senge avocado, kokonati mafuta, salmon, nezvimwe.

Воды

Mvura inoshandiswa mune dzinenge dzese metabolic process mumuviri. Zvinonyanya kukosha kutora mari yakakwana kare, panguva uye shure kwekufamba, kunyanya mumamiriro ekunze ekupisa uye paunodikitira, unorasikirwa nemvura yakawanda.

Kupera mvura mumuviri kunogona kutungamira mukudzikira kwekuita uye kutokonzera kusagadzikana senge heatstroke.

Kutora chinwiwa chemitambo chine munyu uye electrolytes kunogona kukurumidza kudzorera uye kutorwa kwemvura nemasero ako.

Synthetic

Heano mamwe maitiro akakosha ayo chero mutyairi wegomo anofanira kutevedzera:

• Idya zvakasiyana-siyana zvekudya
• Kuenzanisa kudya kwekudya uye kuita basa rekuita kuti uchengetedze huremu hwemuviri hwakakodzera
• Sarudza kudya kwakapfuma mumiriwo, michero, uye zviyo.
• Sarudza kudya kwakaderera mumafuta ekutengesa, mafuta akazara, uye cholesterol.
• Nyora shuga yako, munyu uye kudya kwesodium
• Deredza kunwa doro zvakanyanya sezvinobvira