Tambayi Likitan Abinci: Tsarin Cin Gaban Race

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Q: Menene mafi kyawun shirin cin abinci na ranar tsere wanda zai kai ga taron maraice?

A: Idan ya zo ga inganta wasan tseren ku, wurare biyu mafi girman tasirin da kuke buƙatar dubawa sune pre-loading da ci gaba.

Pre-Loading

Kada ku damu game da lodin carb a kwanakin da suka kai ga tseren-duk da shahararsa, bincike ya nuna cewa ba koyaushe yana ƙara haɓaka aiki ba, har ma ƙasa da haka a cikin mata saboda isrogen mai lalata abubuwa tare da girmamawa ga ajiyar glycogen.

Maimakon haka, don tabbatar da cewa jikinka zai kasance a shirye don tafiya lokacin da gunkin farawa ya tashi, ku ci kamar yadda kuke yi a ranar tseren ku, sa'an nan kuma sa'o'i biyu zuwa uku kafin farawa, pre-loading tare da abinci mai yawan carbohydrate. (~ 70g) da ƙananan-zuwa matsakaici-furotin (~ 15g). Wannan hadaddiyar giyar za ta ba da damar adana makamashin tsoka na ɗan lokaci kuma ta ƙara yawan adadin carbs waɗanda kuke amfani da su don haɓaka ƙoƙarin ku yayin tseren ku, ƙari da furotin na iya taimakawa rage lalacewar tsoka.

Kuna iya mamakin sanin cewa duk da shaharar daji na abubuwan sha na motsa jiki na carbohydrate, binciken game da tasirin carbs kafin motsa jiki akan wasan kwaikwayon yana haɗuwa, tare da wasu nazarin da ke nuna tasiri mai amfani kuma wasu ba su nuna wani tasiri ba. Duk da wannan, Ina ba da shawarar yin amfani da abincin pre-load na carbohydrate tun a ranar tseren kuna so ku ba wa kanku kowane yuwuwar ƙari.

Samfurin Abincin Pre-Load: Quinoa & Black Beans

Hidima: 1

Sinadaran:

1 teaspoon man avocado

1 tumatir, yankakken

1/2 barkono barkono, diced

1 teaspoon cumin

1/2 kofin gwangwani low-sodium baki wake, rinsed da drained

1 kofin dafaffen quinoa

3 tablespoons minced cilantro

Gishiri

Barkono

Hanyoyi:

Gasa mai a cikin kwanon rufi mara matsakaici akan zafi mai zafi. Ƙara tumatir, barkono, da cumin da saute na mintuna 2. Ƙara wake da quinoa kuma dafa har sai ya yi zafi. Ƙara cilantro da gishiri da barkono don dandana, kuma kuyi hidima da dumi.

Sakamakon abinci mai gina jiki a kowace hidima: Kalori 397, kitse 10g, carb 68g, furotin 17g

Dorewa

Tsawon lokacin tseren ku yana taka muhimmiyar rawa a cikin mahimmancin dabarun cin abincin ku don ci gaba da aiki. Misali, idan kuna gudana a cikin 5K, a matsakaita wannan zai ɗauki mintuna 25 zuwa 35 kuma kuna da isasshen kuzarin da aka adana a cikin tsokoki don kunna ku, don haka ba kwa buƙatar wani abu mai dorewa ga abincin ku. Koyaya, idan kuna gudana cikin 10K, wanda zai iya ɗaukar mintuna 70 zuwa 80, zaku iya amfani da ƙarin carbohydrates daga baya a cikin tseren ku don kula da aikin ku kuma ya ba ku ƙarin ƙira a cikin mil na ƙarshe.

Kyakkyawan tsarin yatsan yatsa shine da zarar tserenku ya wuce mintuna 60, zaku so ku samar da gram 30 zuwa 45 na carbohydrates a kowace awa don ƙara yawan man da jikinku ke samu daga sukarin da aka adana a cikin tsokoki. Idan kun ƙiyasta cewa zai ɗauki mintuna 80 don gudanar da 10K ɗinku, to, 8 oganci na Gatorade ko wani abin sha na wasanni yana sha tsawon mintuna 45 zuwa 50 a cikin taron ku zai zama duk abin da kuke buƙata don tabbatar da ci gaba da aiki da kuzari zuwa layin gamawa.

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