Mafi kyawun Abincin Abinci don Taimakawa Ko ta yaya Nisan da kuke Tafiya - Rayuwa

Mawallafi: Helen Garcia

Ranar Halitta: 14 Afrilu 2021

Sabuntawa: 21 Nuwamba 2024

Video: My Secret Romance Episode 6 | Multi-language subtitles Full Episode|K-Drama| Sung Hoon, Song Ji Eun

Wadatacce

Mafi kyawun Abincin Yaki don Tafiyar Rana Mai Sauri
Mafi kyawun Abincin Abinci don Tafiya Tsawon Rana
Mafi kyawun Abincin Abinci don Hawan Kwanaki da yawa
Abin da za a yi tare da Shara ko ɓarna daga Abun ciye -ciye
Bita don

Lokacin da cikinku ya fara ruri da matakan kuzarinku suna ɗaukar hankula, ilimin ku shine ya tsere ta hanyar kayan abincin ku don komai-ya zama sandar granola mai cike da sukari ko jakar pretzels-yana faranta muku rai. Amma idan kuna tafiya kan dutse ko ta cikin gandun daji na keɓewa, kuna buƙatar zama ɗan ƙaramin dabaru tare da zaɓin abincinku - kuma lokacin da kuka ci su da fari.

A zahiri, masu tafiya yakamata suyi la’akari da cin abun ciye -ciye kowane minti 60 zuwa 90 tsakanin abinci, gwargwadon tsananin hauhawar, in ji Aaron Owens Mayhew, MS, RDN, CD, ƙwararren masanin tsara abinci bayan Backcountry Foodie."Wannan saboda mai tafiya yana iya fuskantar haɗarin ƙonewa ta shagunan glycogen - aka buga bango ko '' ƙwanƙwasawa '' - cikin sa'o'i ɗaya zuwa uku na yin yawo idan ba a kunna wuta sosai ba," in ji ta.

Waɗannan shagunan glycogen - ko nau'in glucose da aka adana (nau'in sukari wanda aka canza daga carbohydrates) a cikin hanta da tsokoki - suna aiki azaman amintaccen tushen makamashi yayin motsa jiki. Mafi tsananin ayyukan, da sauri ana amfani da shagunan ku. Amma idan kantin sayar da glycogen ɗin ku ya yi ƙasa sosai yayin da kuke motsa jiki, ƙwayoyin tsoka ba za su iya samar da isasshen ATP (adenosine triphosphate, kwayoyin da aka adana a cikin tsokoki da kuma tushen kuzarin kai tsaye don ƙwayar tsoka) don riƙe wannan ƙarfin motsa jiki, bisa ga zuwa labarin da aka buga a ciki Ra'ayoyin Abinci. Sakamakon: Kuna jin kasala, gajiya, kuma mafi karkata zuwa kwanciya na ɗan bacci fiye da hawa saman da ke gaba. (Mai alaƙa: Waɗannan fa'idodin yawo za su sa ku so ku buge hanyoyin)

Don ci gaba da kuzarin ku a duk lokacin balaguron ku, Owens Mayhew ya ba da shawarar ɗora akan abubuwan ciye -ciye masu yawo waɗanda ke alfahari da ma'aunin carbohydrates, wanda ke ba wa jikin wannan muhimmin glucose; fats, waɗanda ke aiki azaman ƙura-ƙura masu ƙanƙantar da hankali waɗanda ke sa jikinku ya motsa bayan kun daidaita ƙwayoyin carb; da furotin, wanda ke taimakawa ginawa da gyara tsoka, in ji ta.

Amma halayen abinci mai gina jiki ba shine kawai abin da kuke buƙata ba lokacin da kuke tattara fakitin ku tare da kayan ciye -ciye: ya kamata a yi la'akari da ɗaukar hoto. Idan jakar jakarku ta cika da ƙima, zaɓi abubuwan ciye -ciye masu yawo da gaske ba ku damu da samun lalatattu ba, kamar sandar PB&J da aka yi da ɗan lebur ko tortilla maimakon ƙura mai tsami, in ji Claudia Carberry, MS, RD, LD, wanda ya kafa Charge the Trail. , shafin da ke ba da jagorancin abinci mai gina jiki ga masu tafiya mai nisa. Maimakon tattara kayan ciye-ciye da ke haifar da ɓarna da yawa kamar sandar Kwarin Halitta (watau kukis, wainar abinci, kwakwalwan kwamfuta), zaɓi abubuwan da za su iya jurewa kamar granola, kwayoyi, da wake wake da adana su a cikin jaka don adana su daga shiga cikin kowane lungu da sako na fakitin ku. (BTW, don hana squish da ba a so, Carberry ya ba da shawarar tattara abubuwa masu nauyi zuwa kasan jakar baya da kuma sanya kayan ciye-ciye na tafiya a saman. Amma idan kuna neman shiga cikin sauƙi, Owens Mayhew ya ba da shawarar sanya su cikin aljihun hips na jakar ku. don haka kuna iya cin abinci a kan tafiya.)

Kafin ka sayi duk munchies, ku sani cewa wasu kayan ciye-ciye masu tafiya ba su da kyau a ci kwanaki 365 na shekara, don haka shirya yadda ya kamata. A cikin watanni masu zafi, cizon kuzari da mashaya da ke ɗauke da man kwakwa za su ƙare da taushi, kuma abincin cakulan sau da yawa zai narke, wanda zai sa su zama masu ɓacin rai don cin abinci, in ji Owens Mayhew. Zaɓi abincin da ba zai lalace da sauri ba, kamar kayan ciye-ciye da aka riga aka shirya da kuma gaurayawan sawu na gida, in ji Carberry.

Sabanin haka, a cikin hunturu, abubuwan ciye -ciye tare da abubuwan da ke cikin ruwa mai yiwuwa suna da ƙarfi kuma suna da wahalar cin abinci (ko ma cizo), in ji Owens Mayhew. Tunda abinci mai yawan kitse mai yawa yana da ƙarancin ƙarancin ruwa, suna iya kasancewa masu taushi da abinci a cikin watanni masu sanyi, in ji ta. Sanya fakitin ku tare da kwayoyi don balaguron yini mai sauri, kuma don yawo na kwanaki da yawa, tara kan cuku mai wuya da warkar da nama, waɗanda ke riƙe da kyau a cikin iska mai sanyi, yana ba da shawarar Carberry. Ta ce: “Kira wani bulo na cheddar da gungumen salami zai sa a samu cin abinci mai gamsarwa,” in ji ta.

Don haka, gabaɗaya, menene abin ciye -ciye masu yawo a zahiri yana da daraja sakawa a cikin fakitin ku kuma kawo kan hanya? Gwada waɗannan zaɓin daga Owens Mayhew da Carberry don wasu takamaiman ra'ayoyi ko kawai wahayi don kasada ta gaba.

Mafi kyawun Abincin Yaki don Tafiyar Rana Mai Sauri

Idan tafiyarku ta kasance kamar tafiya mai nisa ta wurin shakatawar yanayi da ke fitar da ku daga numfashi, ku yi shirin kawo abincin ciye-ciye mai sauƙi don ci kowane minti 90, in ji Owens Mayhew. Fassara: Kada ku yi ƙoƙarin shigar da kayan dafa abinci a cikin ƙaramin fakitin ku. Sa'ar al'amarin shine, gajerun tafiya suna ba ku zaɓi don tattara sabbin abinci ba tare da ku damu da lalata su ba, in ji Carberry. "Tuffa tana ɗorawa da kyau saboda suna dawwama kuma suna jurewa tsalle a cikin jakar baya."

Don fakitin abubuwan ciye -ciye waɗanda ba za su auna fakitin ku ba, Carberry yana ba da shawarar CLIF Bars (Sayi Shi, $ 19, amazon.com), Luna Bars (Sayi Shi, $ 15, amazon.com), ko Rx Bars (Sayi Shi, $ 19, amazon .com), duk waɗannan sun ƙunshi ma'aunin carbs, sunadarai, da mai mai lafiya don kiyaye ku. Kuma lokacin da Owens Mayhew kawai ke buƙatar munchie-gamuwa-crunchy munchie, sai ta juya ga masu ƙyalli na Goldfish (Sayi Shi, $ 13, amazon.com), kwakwalwan pita (Sayi Shi, $ 15, amazon.com), da kwakwalwan plantain (Sayi Shi, $ 25, amazon.com) - kawai ku tabbata ku haɗa su da tushen mai da mai mai kyau, kamar hummus ko ɗanɗano na goro.

CLIF Bar mafi kyawun masu siyar da fakiti iri -iri $ 19.99 siyayya da shi akan Amazon

Mafi kyawun Abincin Abinci don Tafiya Tsawon Rana

Kasancewa dabaru tare da shaƙatawarku ya fi mahimmanci idan kuna fuskantar hanya daga fitowar rana zuwa faɗuwar rana (vs. tafiya mai nisan mil). "Kuskuren da aka fi sani shi ne cewa masu tafiya ba sa cin kayan ciye-ciye tsakanin karin kumallo da abincin rana sannan kuma suna kokawa zuwa ƙarshen rana," in ji Owens Mayhew. "Bayan abincin rana, masu tafiya sukan ci wani abu mai zaki saboda suna buƙatar saurin kuzari don kai su sansanin inda za su ci abincin dare." (Kuma kafa ɗayan waɗannan mafi kyawun tanti na zango.)

Yayin da wannan abin ciye-ciye na tsakar rana mai cike da sukari-watau Honey Stinger Energy Chews (Sayi Shi, $ 20, amazon.com) ko alewa mai daɗi-yana da taimako don kasancewa a hannu idan kun bugi bango, saurin sukari zai ƙare da sauri, ya bar ku a cikin irin ƙarancin kuzari, yanayi mai tsananin rataye, in ji Owens Mayhew. Don ci gaba da ruhun ku da ƙoshin ciki, je zuwa abin ciye -ciye mai yawo wanda ya ƙunshi carbs, furotin, da mai tsakanin kumallo da abincin rana. Kuma idan kun ƙare ƙwanƙwasa wasu alewa daga baya da rana, ku ci abinci mai ƙima sosai bayan fashewar kuzarin da ke haifar da ciwon sukari ya ƙare don haka ba za ku yi rarrafe zuwa sansanin ku don cin abincin dare ba, in ji ta. Gwada Bar irin kumallo irin na KYAU (Sayi shi, $ 16, amazon.com) wanda aka ɗora tare da man shanu na goro, irin su Justin's Almond Butter Squeeze Packs (Sayi shi, $ 10, amazon.com), ko Barikin Kwallon Honey Stinger (Sayi shi, $ 22, amazon.com), wanda ke cike da furotin- da man gyada mai wadataccen kitse wanda aka yi sandwiched tsakanin nau'in hatsi guda biyu, cakulan-dipped crackers.

Honey Stinger Energy Chews $ 20.00 ka siyo shi Amazon

Mafi kyawun Abincin Abinci don Hawan Kwanaki da yawa

Lokacin da kuka fita cikin jeji na kwanaki na ƙarshe, ƙa'idojin cin abinci har yanzu suna aiki: Ku ci abincin da ya dace daidai gwargwado kowane minti 60 zuwa 90 a cikin tafiya. Tun da kuna yawan cin abinci akai-akai, ko da yake, za ku fuskanci abin da Owens Mayhew ke so ya kira "gajiya mai dadi" bayan cin abinci iri ɗaya tsakanin kowane abinci guda. Maganin: Shirya mahaɗin sawu na gida. Hodgepodge na kayan abinci, dandano, da laushi ba za su tsufa ba-kuma za ku adana wasu kuɗi ta hanyar tsallake abubuwan da aka riga aka shirya. Gwada haɗaɗɗiyar hanya ta Carberry, wacce ke ɗauke da kwayoyi iri-iri, Raisinets na cakulan duhu, da hatsin rai don samar da gram 7 na furotin, gram 25 na carbs, da gram 18 na mai a kowace hidimar 1/2.

Mahimmin abu ɗaya don tunawa akan abubuwan da suka faru na kwanaki da yawa: Ku ci aƙalla gram 20 na furotin, ban da carbs, a ƙarshen rana don taimakawa tsokarku ta murmure kuma ta shirya don tafiya ta gaba, in ji Owens Mayhew. "Ana iya yin wannan yawanci ta hanyar abincin abincin dare, amma ƙarin abincin da ke cike da furotin kafin kwanciya ba mummunan ra'ayi bane idan an cinye abincin dare sa'o'i da yawa kafin kwanciya," in ji ta. (Dubi kuma: Shin Cin Abinci Kafin Kwanciya Haƙiƙa Mara Lafiya ne?)

Don kayan ciye-ciye mai cike da ƙima, Carberry yana ba da shawarar ɗora aljihun pita tare da jakar tuna (Sayi Shi, $ 21, amazon.com). Kuma don munchie na ƙarshen rana wanda ya gamsar da haƙoran ku, gwada Chocolate Salted Caramel Luna Bar (Sayi shi, $ 6, amazon.com) ko CLIF Nut Butter Bar (Sayi shi, $ 20, amazon.com), yana ƙara Owens Mayhew.

StarKist Chunk Light Tuna Pouch $ 22.71 ($ 29.86 ajiye 24%) siyayya da shi Amazon

Abin da za a yi tare da Shara ko ɓarna daga Abun ciye -ciye

Komai idan tafiyarku ta kasance 'yan sa'o'i ko ƴan kwanaki, da alama kun sami ƴan nannade da ƙwanƙolin apple a cikin jakarku. ( Tunatarwa: Zai fi kyau ku bi tunanin “ba a bar wata alama” a kan hanya ba, kuma hakan ya haɗa da ɗaukar duk abubuwan sharar ku - gami da tarkacen abinci - daga wurin shakatawa.) Kawo wanda aka keɓe. jakar da za ta zubar da shara a duk lokacin tafiya, in ji Carberry. Ko kuma idan kuna son rage yawan ɓarnar da kuka samu daga tafiya, ku tsaya kan abubuwan ciye-ciye na DIY (kamar haɗaɗɗen hanyar gida da aka ambata a baya) ko, kafin ku buga hanya, ku tattara ku tattara kayan mutum ɗaya na wannan babbar tukunyar goro. man shanu da jakar jam'iyya na Goldfish a cikin jakunkuna na silicone da za a sake amfani da su (Saya It, $33, amazon.com), in ji Owens Mayhew. Ba wai kawai za ku yi Uwar Halitta mai ƙarfi ba, amma kuma za ku sami yalwa da abubuwan ciye -ciye masu yawo da yawa don ƙona ku ta hanyar tafiya ta gaba. (Sama na gaba: Abin da Ya Kamata Yin Hikima 2,000+ Miles tare da Babban Abokin ku)