Iingcebiso zokuGcinwa kwamanzi kunye nokuBasa uKulunga

Njengomfundi obhalisiweyo wokutya, ingcali eqinisekisiweyo yebhodi kwi-dietetics yezemidlalo kunye ne-dietitian yezemidlalo kwiingcali, i-collegiate, i-Olimpiki, i-high school kunye ne-masters iimbaleki, indima yam kukubanceda ukuba basebenzise izicwangciso ze-hydration kunye ne-fuel ukwenza ngcono ukusebenza. Nokuba uqala uhambo lokuzilolonga, uzama ukugcina ukomelela, ukusebenza ekuguquleni ukwakheka komzimba okanye imeko yasehlotyeni, ukufakwa kwamanzi kunye nokubasa ngundoqo kwimpumelelo yakho. Ezi ngcebiso zinokunceda ukuphucula amandla, isantya, amandla kunye nokubuyisela kunye nokunciphisa umngcipheko wokulimala.

Ukongeza kwezi ngcebiso ezithile, khumbula ukuba umzimba wakho uhlala ukwimeko yokulungisa okanye ukulungiswa. Ukwandisa ukusebenza kunye nokubuyisela kwakhona kufuneka ufutha kwaye ufakwe emanzini ngaphambi nangemva kokuziqhelanisa kunye nokuzilolonga.

Ukufakwa kwamanzi

Qalisa ukuzilolonga kwakho umanziswe kakuhle.

Umchamo kufuneka ube nombala okhanyayo kwaye ube phezulu kumthamo ngaphambi kokuba uqale ukuzilolonga. Sela ulwelo kwaye utye ukutya okunolwelo njengeziqhamo, imifuno, isuphu kunye nesmoothies phambi kokuba ubethe ibala okanye igumbi lobunzima. Ukuba ne-hydrated kakuhle kuya kuphucula amandla, isantya kunye nokuqina.

Sela i-electrolyte eyongezelelweyo.

Kunye ne-hydration efanelekileyo, i-electrolytes efana nesodium, i-potassium kunye ne-calcium inokunceda ukukhusela ukukrazula. Ukusela iziphuzo zezemidlalo kunye neepakethi ze-electrolyte ezixutywe namanzi zinokunceda - kunye nokongeza ityuwa ekutyeni okanye ukutya ukutya okunetyuwa, okufana ne-pickle, i-soy sauce kunye ne-broth-inokunyusa i-electrolyte yakho.

Buyisela into ophulukene nayo.

Ngayo yonke iponti yolwelo ophulukene nayo ngexesha lokuziqhelanisa okanye ukuzilolonga, buyisela olo lwelo ngebhotile yamanzi okanye isiselo sezemidlalo. Ukubhekisela, ibhotile eqhelekileyo iqulethe malunga ne-20 ukuya kwii-ounces ezingama-24. Umzekelo, ukuba ulahlekelwe ngeepounds ezi-5 ngexesha lokuziqhelanisa, kuya kufuneka usele malunga neebhotile ezintlanu okanye i-100 ukuya kwi-120 yee-ounces zolwelo kwiiyure emva kokuzilolonga. Isiqalo esihle kukuzama ukusela ii-ounces ezingama-20 ukuya kwezingama-24 kanye emva kokuzilolonga/ukuziqhelanisa. Kwaye ukuba uyijezi enzima, zama iibhotile ezimbini okanye ii-ounces ezingama-40 ukuya kuma-48 ngoko nangoko. Khumbula ukuba i-fluid replacement post-exercise yongeza kwiimfuno zakho ze-fluid zemihla ngemihla, apho kubasetyhini ubuncinane be-11.5 iikomityi okanye i-90 ounces, kunye namadoda 15.5 iikomityi okanye malunga ne-125 ounces ngosuku.

Sip, musa ukugoba.

Indlela osela ngayo ingenza ukuba ukusebenza kwakho kunyuke okanye kunuke. Ukuxukuxa amanzi ngelinge lokufaka amanzi emzimbeni akunamveliso. Umzimba unokufunxa kuphela ubuninzi bequart (32 ounces) ngeyure kwindawo eshushu nefumileyo. I-Hydrate smarter, ingabi nzima, ngokusela ubuninzi be-4 ukuya kwi-8 gulps yamanzi okanye isiselo sezemidlalo rhoqo ngemizuzu engama-20.

Cinga phambi kokuba usele.

Utywala obuninzi bunokubangela ukuba ulahlekelwe ngamanzi, izihlunu, umgangatho wokulala kunye nokusebenza kwezemidlalo. Yiba nobulumko malunga nexesha osela ngalo, into oyiselayo kunye nokuba usela kangakanani na.

Isondlo

Yongeza iprotheni, imveliso kunye ne-carbs.

Khetha ukutya okuthandayo njengenxalenye yepleyiti yakho yokusebenza. Unokukhetha ukutya okutyayo, kodwa zama ukubandakanya iiprotheyini, imveliso kunye neecarbohydrates kwisidlo ngasinye osityayo.

Kuphephe ukutyeshela ukutya.

Ukungabikho kokutya kunokuthintela ukusebenza kwakho kunye nenkqubela phambili ekutshintsheni ukwakheka komzimba wakho. Injongo yokuhambelana nenani lokutya kunye ne-snacks oyikhetha yonke imihla. Ukutya sisibaso sokusebenza; musa ukuziyeka ubaleke ulambatha.

Qiniseka ukuba utya isidlo sakusasa.

Isidlo sakho sakusasa lithuba lokugcwalisa, ukuzalisa kunye nokubuyisela amanzi emanzini ukuze umzimba wakho ungadlali ukubamba. Kwakhona, qiniseka ukuba ubeke iiprotheyini, imveliso kunye ne-carbs kwisitya sakho. Ukuba ukhathele kakhulu ukuhlafuna, i-smoothie inokuba lukhetho oluhle.

Yenza ipleyiti elungeleleneyo kunye neyomlinganiselo.

Isiqingatha sepleyiti yakho kufuneka ivelise (iziqhamo kunye nemifuno), enye yesine kufuneka ibe yiprotheni (inyama, inkukhu, intlanzi / i-shellfish yobisi, amaqanda okanye iprotheni esekelwe kwizityalo) kunye neyesine yokugqibela kufuneka ibe yi-carbs (irayisi, i-pasta, i-quinoa; iitapile, isonka okanye i-cereal). Ipleyiti yokusebenza elinganayo inikezela kumgangatho, ubungakanani kunye nokungaguquguquki ukukunceda wongeze amandla, isantya, amandla kunye nokuchacha.

Yamkela iicarbohydrates.

Iikhabhoni ezisuka kwiziqhamo, ipasta, irayisi, iitapile, isonka kunye nombona zibonelela ngamafutha afunekayo emzimbeni wakho xa uziqhelanisa nokuzilolonga. Ukuba ususa i-carbs kwipleyiti yakho, unokuzifumana ucotha, ubuthathaka kwaye udinwe ngakumbi. Kwaye, ukutya ii-carbs ezimbalwa kakhulu kunyanzela umzimba wakho ukuba usebenzise ubunzima obubhityileyo njengomthombo wamafutha ngexesha lokuzilolonga. Yithi "hayi" kwiicarbohydrates eziphantsi.

Iprotheyini: ngaphezulu ayisoloko ingcono.

Iimfuno zeprotheyini zinokuqala naphi na ukusuka kwi-0.5 grams / phawundi ukuya kancinci ngaphezulu kwe-1 gram ubunzima bomzimba ngamnye. Ke ukuba unobunzima obuziikhilogram ezili-120 kwaye utya i-140 grams yeprotheyini yonke imihla, usenokuba utya ngaphezu koko kufunekayo kwaye usenokuyitshintsha kancinci indlela otya ngayo icarbohydrates ngokugxininisa iprotein ukuze ungabandakanyi zonke ezinye izondlo.

Ukuba uthatha iprotheyini eninzi kunaleyo inokusetyenziswa ngumzimba wakho ngexesha elinye, inxalenye iya kusetyenziselwa amandla okanye igcinwe njengamafutha kwaye enye iya kukhutshelwa ngaphandle, ukwenza iprotein engaphezulu ibe yinkcitho yemali.

Indlela engcono kukugcina iprotheyini eyaneleyo kwaye ingaguqukiyo imini yonke, ngokuqinisekisa ukuba utya ukutya okuneprotheyini njengenxalenye yesidlo ngasinye kunye ne-snack. Umgaqo omhle wesithupha ujolise ubuncinane kwi-20 ukuya kwi-30 grams yeprotheni kwisidlo ngasinye, malunga ne-3 ukuya kwi-4 ounces yenyama, inkukhu, intlanzi, amaqanda okanye ushizi. Ukuba utya iiproteni ezisekelwe kwizityalo unokudibanisa iinkozo, amandongomane, imbewu, iimbotyi, ii-ertyisi kunye nokutya kwesoya ukuhlangabezana neemfuno zakho zeprotheyini.

Hlala uhlakaniphile kwaye unolwazi malunga nezongezo.

Into yokuba ungayithenga ayithethi ukuba kufuneka uyithenge. Izongezo zincedisa ekutyeni okujoliswe ekuncedeni ukuba ufumane izondlo onokuthi uswele. Ngelixa kukho iindlela ezininzi zokongeza, aziyiyo indawo yokutya.

Ukongeza kwezi ngcebiso ze-hydration kunye nesondlo, soloko ufumana ulwazi lwakho lwezemidlalo kwimithombo ethembekileyo. Ulwazi olungeyonyani kwisondlo luninzi, kwaye ezinye iingcebiso zinokunciphisa ukusebenza kwakho kwezemidlalo. Ukusebenza kunye ne-dietitian yezemidlalo kunokukunceda wenze isicwangciso kwaye wenze isicwangciso sakho sesondlo somntu ngamnye ukuze ufezekise iinjongo zakho kuhlahlo lwabiwo-mali lwakho, iimfuno zamandla kunye nokukwazi ukutya. Ungafumana ingcaphephe eqinisekisiweyo yebhodi ye-CSSD kwi-sports dietetics ku-www.eatright.org.