Yintoni omawuyifumane ngesidlo sakusasa kumdyarho weebhayisikile?

Yintoni yokutya ngexesha lovavanyo lokuhamba ngebhayisikile?

En carrera

Sakuba sikhwele ibhayisekile, kuyacetyiswa ukuba sitye ukutya okulula rhoqo ngemizuzu engama-45 okanye ngeyure nganye. Into eqhelekileyo sisiqhamo, amandongomane okanye ibar yamandla rhoqo ngeyure enesiqingatha, kanye njengoko kufuneka singayeki ukusela amanzi anetyuwa ye-isotonic ixesha elide njengoko sihamba ngeenyawo.

Yintoni onokuyidla ngaphambi koqeqesho okanye ukhuphiswano?

Phakathi kweyure eyi-1 kunye nemizuzu engama-30 ngaphambili de la ukhuphiswano:

Ukutya kuya kuba lula ukugaywa iicarbohydrates kunye nefiber encinci. Isenokuba sisiqhamo esinjengebhanana, idiliya, iapile okanye isitrasi. Amantongomane afana nama-walnuts, iirasentyisi, okanye amakhiwane omisiweyo.

Uzilungiselela njani ukukhwela ibhayisekile?

Masizame ukuphuma emini, siphephe ukuphuma nokutshona kwelanga. Ukuba kufuneka wenze njalo, zenze ubonakale kangangoko. Hlonipha imimiselo yokhuseleko. Ungalibali ukuba unesithuthi kwaye ke kufuneka uziphathe ngolo hlobo; zihloniphe iimpawu zendlela kunye neerobhothi.

Kufuneka ndifumane ntoni ngesidlo sakusasa phambi kogqatso lwe-5K?

Iikhabhohayidrethi, iiproteni kunye namafutha amancinci kakhulu

Indibaniselwano elungileyo yazo zonke ezi zondlo zinokuba lubisi okanye iyogathi kunye neecereals, i-toast kunye namanxeba abandayo eTurkey okanye i-ham kunye nejusi.

Yintoni omele uyifumane kwisidlo sakusasa ngaphambi kwe-duathlon?

Usuku ngaphambili yokhuphiswano

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Kufuneka kwakhona ukuphephe ukutya okunamafutha kunye nefayibha, oko kukuthi: ukutya okupheleleyo, imifuno okanye imifuno engaphezulu. Usuku lwe ngaphambili yenza ukutya okuphambili okutyebileyo kwiicarbohydrates kunye nokutya okuneprotheyini ephantsi.

Yintoni onokuyidla phambi kogqatso olufutshane?

Isidlo sakusasa. Yiba nesidlo sakusasa ubuncinane kwiiyure ezingama-2-3 kwangaphambili kwaye ungasweli i-carbohydrates kunye neeprotheni. Baya kukunceda uzive ulungile ngexesha lovavanyo kwaye ufumane okuninzi kulo. I-Hydration ibalulekile imihla ngemihla kwaye akufuneki ungayihoyi ngomhla wosuku carrera.

Yintoni onokuyidla ngaphambi kokuvavanywa kwexesha?

Isidlo sangokuhlwa sangaphambi kokhuphiswano kufuneka sihlangabezane nale miba ilandelayo:

  • Ziqulethe iicarbohydrates ezaneleyo zokugcina amanqanaba e-muscle glycogen ngobusuku.
  • Yiba neprotheyini etyekayo ngokwaneleyo (yenkukhu okanye intlanzi emhlophe)
  • Bandakanya ulwelo olwaneleyo ukugcina amanzi afanelekileyo.
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