Menene abincin mai keken dutse?

Qabinci ga masu hawan dutse?

Abinci mai gina jiki wani muhimmin al'amari ne na duk wani babban wasan motsa jiki, amma har ma ga 'yan wasa na "sauyi", abinci (watau abin da kuma lokacin da za a ci) na iya yin tasiri mai yawa akan aiki da jin daɗi.

A kan keken dutse, yana iya kasancewa game da jin daɗin jin daɗi yayin tafiya da saurin dawowa bayan hawan.

Tunda akwai hanyoyi daban-daban na hawan dutse (mai tafiya na yau da kullun, keken keke, ko mai fafatawa), kowanne yana buƙatar takamaiman abinci.

Anan akwai wasu shawarwari masu gina jiki don taimaka muku kifi a kowace tafiya.

Abincin ku na carbohydrate

Carbohydrates, ko fiye da musamman glycogen, a cikin tsoka suna samar da mafi mahimmancin tushen makamashi a lokacin motsa jiki.

Don haka, hannun jarin nasu yana cikin sauƙi a tattare da sauke su.

Carbohydrates sun kasu kashi biyu:

• Sauƙaƙan carbohydrates: Sauƙaƙan ƙwayoyin carbohydrates galibi sun ƙunshi sukari (glucose) waɗanda ake samu a cikin 'ya'yan itace.

• Complex carbohydrates: Complex carbohydrates, a daya bangaren, sun hada da sitaci kamar tushen kayan lambu, hatsi, burodi, taliya, shinkafa, da dai sauransu.

Don kowane aikin ƙaranci mai tsayi, tabbatar cewa kuna da isassun carbs don yin doguwar tafiya kafin ku gajiya. Musamman a kan dogon tafiye-tafiye, lokacin da kuke tuƙi na tsawon sa'o'i 2 ko fiye, yana iya zama da amfani don cinye abubuwan sha ko abubuwan carbohydrate waɗanda jiki ke ɗauka cikin sauƙi. Misali, abubuwan sha masu dauke da maltodextrin ko sucrose, ko ma sandunan hatsi.

Don dogon lokaci da motsa jiki mai tsanani, ɗora ƙwayoyin carb kafin lokaci zai taimake ku kula da matakan makamashi mafi girma a cikin yini. Don samun manyan shagunan glycogen a ranar D-Day, zai zama dole a kafa isasshen abinci sa'o'i 48 a gaba.

Don gajerun tafiye-tafiye (kasa da sa'a guda), wannan ba shi da mahimmanci. Ba ku amfani da yawancin carbohydrates da aka adana a cikin tsokoki, kuma yawanci kuna iya amfani da ajiyar da aka riga aka tara.

Yi hankali kada ku ci yawancin carbohydrates daidai kafin ku tafi, saboda wannan zai iya haifar da raguwar sakin makamashi yayin tafiya, kamar yadda metabolism ɗin ku zai fi mayar da hankali kan narkewar abinci.

Sunadaran

Su ne tubalan ginin tsokar da ke cikin jiki. Don kula da ƙwayar tsoka mai kyau, kuna buƙatar cinye isasshen furotin.

Ana samunsa, a cikin ƙwai, nama, madara, cuku, kifi, da waken soya, spirulina, lentil, da dai sauransu.

Ga masu fakitin baya da keken keke a wannan matakin, babu buƙatar kari. Daidaitaccen abincin da ke dauke da abinci mai gina jiki mai gina jiki zai fi isa don ba da gudummawar da ta dace don tallafawa ƙoƙarin ku da kuma taimakawa wajen gyara kowane nau'i na lalacewar ƙananan ƙwayar tsoka.

Ga 'yan wasan XC, ƙarin furotin kuma ba a buƙata. Don cimma madaidaicin ma'aunin nauyi-zuwa ƙarfi don hawa, waɗannan ƴan wasa yawanci suna da ƙarancin ƙwayar tsoka da kitse.

A gefe guda, masu hawan dutse (DH) ko masu hawan enduro suna buƙatar haɓaka ƙarfin ƙarfi na ɗan gajeren lokaci, a lokacin horo da kuma lokacin gudu. Saboda haka, yawan tsokar su yakan fi na sauran masu hawan dutse. Saboda haka, za su iya amfana daga yin amfani da kari kamar whey.

A ƙarshe, ku sani cewa idan abincin ku na furotin ya dogara da aikinku da lokacinku (horarwa / gasar), ikon rarraba abubuwan gina jiki a duk rana ya fi mahimmanci fiye da yawan abincin ku.

An samo furotin na whey daga madarar saniya kuma shine tushen furotin mai ban sha'awa ga 'yan wasa. An bambanta ta musamman ta yawan ƙimar ilimin halitta, babban abun ciki na amino acid, da kuma saurin sha da haɗuwa. Furotin whey ko furotin whey furotin ne mai ƙimar sinadirai mai girma kamar yadda ya ƙunshi dukkanin amino acid 9 masu mahimmanci da kuma BCAA (amino acid reshe). Saboda tsarin masana'antu, yana da ƙananan mai, carbohydrates, lactose kuma saboda haka adadin kuzari.

Lipids

Sabanin sanannen imani cewa kitse shine abokan gaba, kowa da kowa, musamman 'yan wasa, suna buƙatar mai a cikin abincin su.

Bugu da ƙari, abincin ba zai iya daidaitawa ba idan ba a yi la'akari da rabon lipids ba.

Yana da muhimmin sashi a cikin dukkanin kwayoyin halitta, wanda, ban da samar da makamashi, ana amfani da shi don samar da wasu abubuwa a cikin jiki (misali, hormones).

Duk da haka, a kula kada ku wuce gona da iri kuma ku je neman "mafi kyau" na mai kamar avocado, man kwakwa, salmon, da dai sauransu.

Ruwa

Ana amfani da ruwa a kusan dukkanin matakai na rayuwa a cikin jiki. Yana da matukar muhimmanci a sha isasshen adadin kafin, lokacin tafiya da bayan tafiya, musamman a lokacin zafi da lokacin gumi, kuna rasa ruwa mai yawa.

Rashin ruwa na iya haifar da raguwar aiki har ma yana haifar da rashin jin daɗi kamar bugun jini.

Shan wani abin sha na wasanni wanda ya ƙunshi gishiri da electrolytes zai iya hanzarta samun ruwa da kuma shayar da ruwa ta sel.

Na roba

Anan akwai mahimman ƙima waɗanda kowane mai keken dutse dole ne ya kiyaye:

• Ku ci abinci iri-iri
• Daidaita cin abinci da motsa jiki don kula da madaidaicin nauyin jiki
• Zabi abinci mai wadatar kayan lambu, 'ya'yan itatuwa, da hatsi.
• Zaɓi abincin da ke da ƙarancin kitse, cikakken mai, da cholesterol.
• Matsakaici abincin ku na sukari, gishiri da sodium
• Iyakance shan barasa gwargwadon iko