Yadda ake cin abinci kafin, lokacin da kuma bayan doguwar tafiya

Wadatacce

• 1. Kafin tafiya
• 2. Yayin tafiya
• 3. Bayan tafiya
• Yadda ake zama a danshi
• Amfani da kari

Yayin dogon tafiya ya zama dole a mai da hankali ga abinci da shayarwa don jiki ya sami kuzari kuma ya dawo da ƙwayar tsoka da aka yi amfani da ita tsawon yini. A aikin hajji, ya zama ruwan dare mutane su yi tafiyar kilomita 20 zuwa 35 a rana, wanda ke bukatar shiri na zahiri da daidaitaccen abinci don ci gaba da tafiya.

Abu ne sananne cewa yayin tafiya lokacin ragin nauyi da sumewa saboda gajiya da rashin ruwa, musamman lokacin da aka yi hanya a cikin yanayin zafi ko lokacin da wuraren tallafi suka rasa a hanya.

Ga yadda abinci ya kamata ya kasance yayin doguwar tafiya:

1. Kafin tafiya

Kimanin kwanaki 3 zuwa 4 kafin fara tafiya, ya kamata ka ƙara yawan abincin da ke wadatacce cikin carbohydrates, wanda zai ƙara yawan kuzarin da ke cikin hanta da kuma yawan tsoka. Don haka, dole ne a haɗa carbohydrates a cikin dukkan abinci, kuma yawanci ana wakiltar su ta abinci irin su shinkafa, burodi, taliya, tapioca, couscous, farofa, ruwan 'ya'yan itace,' ya'yan itatuwa, dankali da dankali mai zaki.

Dole ne a kiyaye amfani da sunadarai da kitse a cikin mizani na al'ada, kuma ya kamata a ci abinci irin su man zaitun, nama, kaza ko kifi don cin abincin rana da abincin dare, da kwai, cuku, kwayoyi da madara don ciye-ciye da karin kumallo.

2. Yayin tafiya

Kamar yadda yawan adadin kuzari yake da yawa yayin tafiya saboda tsananin ƙoƙari na jiki, ya zama dole a ci abinci mai sauƙin narkewa kuma wadatacce cikin carbohydrates da makamashi a cikin yini. Don wannan lokaci yana da kyau a yi amfani da 'ya'yan itace, ruwan' ya'yan itace, kayan zaki irin su rapadura, marmalade, cakulan mai duhu da abubuwan sha. Kari akan haka, zaku iya cin kirji, gyada da sandunan hatsi.

Bugu da kari, ya zama dole kuma a san da amfani da sunadarai, wadanda duka zasu samar da kuzari don motsa jiki da kuma dawo da tsokar da za ta gaji a hanya. Don haka, karin kumallo ya kasance mai wadataccen abinci kamar ƙwai, cuku da madara, kuma a lokacin cin abincin rana ya zama dole a sami cikakken abinci, wanda ya fi son nama mara laushi da salat kaɗan kawai, don ba da damar saurin narkewar abinci da sauri. Learnara koyo game da abinci mai wadataccen furotin.

3. Bayan tafiya

A ƙarshen tafiya ta yini, yana da mahimmanci a sha ruwa da ruwa mai ƙoshin gaske mai ɗauke da carbohydrates don taimakawa rehydration, kamar su juices da bitamin. Dama bayan ƙarshen ƙoƙarin jiki, yakamata ku cinye sandar hatsi mai gina jiki ko ƙarin furotin don fara aikin dawo da tsoka. Wani zaɓi shine yin abun ciye-ciye tare da tushen furotin masu kyau, kamar kaza da sandwich sandar, tun kafin cin abincin dare.

Bayan haka, abincin dare ya zama mai wadataccen carbohydrates don sake cika ɗakunan makamashi masu ƙarfi, kuma ya kamata ya ƙunshi abinci irin su shinkafa, taliya, dankali ko garin masara, misali. Bugu da kari, sabon tushen furotin ya kamata a ci, zai fi dacewa kaza, nama mai laushi ko kifi.

Yadda ake zama a danshi

Hanya mafi kyau don kasancewa cikin ruwa shine lura da alamun ƙishirwa kuma koyaushe tafiya tare da ruwa, ruwan 'ya'yan itace ko abubuwan isotonic a cikin jakarka ta baya. An ba da shawarar cewa maza su sha a kalla lita 2 na ruwa a rana, yayin da mata kuma su sha a kalla lita 1.5.

Don kaucewa kamuwa da tekun teku da rashin jin daɗi saboda yawan ruwa a cikin ciki, ya kamata ku sha ruwa kaɗan a cikin tazara na aƙalla mintuna 20. Kyakkyawan shawara shine shan gilashin ruwa 3 zuwa 4 aƙalla awanni 4 kafin fara tafiya, don fara hanyar da ruwa sosai.

Amfani da kari

Baya ga abinci na ƙasa, ana iya amfani da kari na carbohydrate a cikin tsari na gel ko sandunan hatsi masu wadataccen furotin da carbohydrates, saboda zaɓuɓɓuka ne masu sauƙi don ɗauka a cikin jaka da amfani da su a kowane lokaci na rana.

A wasu lokuta, mai tafiya yana iya amfani da abubuwan kara kuzari wanda ke dauke da sinadarin carbohydrates da na sunadarai, saboda ana saurin narke su cikin ruwan da za'a sha yayin tafiyar.

Wani zaɓi shine yin isotonic ɗinku na gida, kamar yadda aka nuna a cikin bidiyo mai zuwa: