Ngaphambi kokuqala kwe-marathon, umsubathi udinga ukunaka kakhulu ukudla kwakhe okujwayelekile, lapho umuntu ezokwazi ukulungiselela umzimba kangcono ibanga elinzima elizayo.
Kuyadingeka ukuthi unake kakhudlwana ekudleni izinsuku eziyi-15-20 ngaphambi kokuqala, futhi ezinsukwini eziyi-7-10 ngaphambi kwalokho, kufanele kusetshenziswe izidlo ezikhethekile zemarathon yasekhaya, lapho imarathon izodlula ngaphandle kobunzima futhi kalula.
Ukudla ngaphambi komncintiswano
Ukusebenza kwezemidlalo kuzoncika kokuqina komzimba kanye nezidingo ezithile zokudla ukuze kugcinwe amandla nokukhuthazela komsubathi.
Kuze kube imarathon uqobo nangesikhathi somjaho, uphethiloli womzimba kufanele ube okhethekile ukuze unelise isidingo somsubathi samandla, esimoshwa kakhulu ngenxa yokusebenza isikhathi eside.
Ukudla okunjalo kudlala indima enkulu ekunqobeni amabanga amade futhi lo mzuzu udinga umzamo omkhulu nesikhathi, kungcono ukushintshela ekudleni okunjalo ezinsukwini eziyi-14-15 ngaphambi kokuqala.
Labo asebeke babamba iqhaza kuma-marathoni kaningi bayazi ukuthi kubaluleke kangakanani ukudla okuyisipesheli, ngaphezu kwalokho, kufanele ukwazi ukulawula ukuthanda kwakho ukudla, ngoba lokhu kuyithinta kakhulu imiphumela yomncintiswano. Kunconywa ukuthi inyanga eyodwa nohhafu ngaphambi komncintiswano ushintshele kuleyo mikhiqizo equkethe ama-carbohydrate ahlukahlukene ayinkimbinkimbi, okungukuthi, imifino, okusanhlamvu kanye nesinkwa.
Umsebenzi oyinhloko wokudla ukulungiselela umzimba womdlali ngokuncintisana, umuntu uyakhuthazela futhi akhathale kakhulu, namandla akhe abe makhulu ngokwengeziwe.
Gxila kuma-carbohydrate
Uhlelo lokudla okujwayelekile ngaphambi kwemarathon lubaluleke kakhulu, uphethiloli kufanele uhlangabezane nezidingo zomzimba ngesikhathi somjaho. Kungumqondo oyiphutha wokuthi kungcono ukudla okuncane ngaphambi kokugijima ezinsukwini eziyi-7 ukuze wehlise isisindo ngokushesha futhi uvivinye umzimba ngokwengeziwe.
Ngaphambi kokuqala, udinga ukushintsha ngokusobala indlela odla ngayo, lapho kubaluleke kakhulu kunamathiselwe ekudleni kwe-carbohydrate, ukulayishwa kwe-carbohydrate kuthuthukisa ikhwalithi yokusebenza futhi wonke uchwepheshe uzovumelana nalokhu.
Kunezindlela ezimbili ekusebenzeni kwemarathon, enye yazo ibizwa ngokuthi yiMelika, kanti eyesibili yaseYurophu, yize ingqikithi iyefana - kulayishwa umzimba ngama-carbohydrate:
- Ukwehla kwe-carbohydrate ngokugcwala ngokweqile okujwayelekile, ngisho nezinsuku eziyi-3-4 ngaphambi kwemarathon uqobo, ukuqeqeshwa okunzima kuyenzeka, lapho ukubalwa kufanele kube ngaphezulu. Ukuqeqeshwa okunjalo kungaholela ekuphelelweni kwamandla ngamandla, bese kususwa ukudla okunamafutha namaprotheni, futhi ukudla uqobo kuzofanele kube nama-carbohydrate angama-80%. Ukuqeqeshwa okuqhubekayo akusabanjwa kuze kufike ekuqaleni, ngenxa yalokho umsubathi ezoba namandla aphezulu, okubaluleke kakhulu emjahweni.
- Ukwanda okusheshayo kwenani eliphelele lokudla kwe-carbohydrate kanye nezinga eliphezulu lokuqeqeshwa kuhlala isikhathi eside, futhi ezinsukwini ezi-3 ngaphambi kokuqala, inani lamaprotheni namafutha kufanele lehliswe kakhulu. Ngemuva kwalokho inani lemikhiqizo ehlukahlukene ye-carbohydrate liyanda ekudleni, ukuqeqeshwa kungabandakanya kuphela izivivinyo zokukhanya ezengeziwe. Ngemuva kwalokho, amahora amathathu ngaphambi komncintiswano, kunokudla okujwayelekile okubandakanya ama-carbohydrate angama-70-80%, amaprotheni angama-20% namafutha ayi-10%, okungukuthi, ngokuqukethwe okune-carbohydrate ecebile esidlweni.
Sekuyisikhathi eside ososayensi befakazela ukuthi yi-carbohydrate ezothinta kakhulu imiphumela kwezemidlalo, ngoba umzimba womuntu uzohlanganisa i-glycogen evela kula ma-carbohydrate, okungukuthi, umthombo wamandla.
Kuze kube imarathon uqobo, kuyadingeka ukunikezela nge-glycogen emzimbeni, futhi ukuze ukunikezwa okunjalo kwanele umncintiswano, kusetshenziswa amasu amaningi ukuqinisekisa ukuthi kunezindawo zokugcina amandla ngendlela ye-glycogen.
Izinyanga ezi-3-6 ngaphambi komncintiswano, odokotela nezazi zokudla kuzodingeka ukuthi bafunde ukuphendula komzimba womsubathi ngamunye bese benza ukudla ngakunye. Izinsuku eziyi-7-9 ngaphambi kokuqala, inani lama-carbohydrate ekudleni kufanele lifike kuma-35%, izinsuku ezingu-4-6 kuze kufike ku-70%, futhi ngosuku lomncintiswano kuze kufike ku-80%, ukudla okunjalo ngama-carbohydrate kuzokwandisa indawo yokugcina ye-glycogen.
Ukudla kwamaphrotheni ngaphambi komncintiswano
Yikuphi ukudla okujwayelekile kwamaprotheni: inhlanzi, inyama kanye nokudla kwasolwandle, kanye nejusi yetamatisi namakhukhamba, imikhiqizo kufanele ibe no-5 gramu wama-carbohydrate. ngo-100 gr. ukudla. Imikhiqizo yobisi evunyelwe ibhotela ejwayelekile kanye ne-kefir, ushizi nobisi, ukhilimu kanye ne-cottage shizi, ukhilimu omuncu.
Uhlelo lokudla lwakudala lwe-marathon uhlelo lokudla kwamaprotheni olulandelwa isidlo esikhethekile se-carbohydrate esidingekayo kubo bonke abasubathi, ngokusho kwabaqeqeshi abaphezulu. Ukudla okuyinhloko kokudla kwamaprotheni yinyama yenkomo nenhlanzi, kanye namaqanda, i-cottage shizi noshizi, kepha kufanele kube khona okungenani ufulawa, okusanhlamvu namaswidi.
Ukuqeqeshwa kufanele kube lula lapho kwenziwa ukudla, lokhu kungukugijima okuncane ngokusheshisa, kepha ngaphambi kwalokho nje, kwenziwa umsebenzi onzima nobukhali.
Isimo esiyinhloko lapha ukungabikho kokubabayo, kanye nokudla okuthosiwe nokujwayelekile okunamafutha, ukushintshaniswa okusheshayo kokudla okuqinile akufuneki kwabanesifo sikashukela. Umsebenzi onengqondo wokudla wukukhulisa ngokushesha i-glycogen reserve emzimbeni womgijimi, okungukuthi, ekuqaleni uzoba nezinqolobane zikaphethiloli ezinkulu.
Nasi isibonelo sokudla kwamaprotheni ngaphambi komncintiswano:
- Usuku 1. Ngaphandle kokusebenzisa ama-carbohydrate, itiye eliluhlaza namabele amnyama, unga cottage shizi kanye noshizi onzima ohlukahlukene, inhlanzi nenyama emini, kanye namaqanda abamhlophe nomhluzi. Akuvunyelwe ukudla okuthosiwe, ukuqeqeshwa okuhle kuyadingeka, okungukuthi, ukugijima kuze kufike kuma-20 km, nakumgijimi onolwazi kuze kufike kuma-25 km noma ngaphezulu.
- Usuku 2. Ukudla kwasekuseni itiye kuphela noshukela ongeziwe, ungadla i-cottage shizi noshizi, ekudleni kwantambama njengakuSuku 1 nge-caviar ebomvu, ukukhanya okuzivocavoca okugijima kuze kufike ku-8-10 km.
- Usuku 3. Ukudla kwasekuseni kuyafana, okungukuthi, itiye elingenawo ushukela, ungadla i-cottage shizi, isidlo sasemini njengosuku lwe-2, ngaphandle kokudla okuthosiwe, ugijime u-3-5 km ukuze ufudumale, udinga ukusheshisa, kanye nokugijima kanye ne-hitch encane. Bese kuthi kusihlwa ungaba netiye elimnandi nabaqhekezi abambalwa, futhi ungadla ibhan.
- Usuku 4. Ukudla kwasekuseni yitiye elimnandi, ungaba ne-bun eyodwa nabaqhekezi, kunconywa ubhontshisi noju nojamu, bese ugijima imizuzu engama-30, bese ungadla konke ngokoqobo, kepha ngezingxenyana ezincane. Isidlo sasemini soSuku 4 imvamisa siqukethe irayisi ne-pasta, futhi ungadla neyogathi namafutha aphansi i-kefir ejwayelekile.
- Usuku 5. Ukudla kwalolu suku kufana ncamashi nosuku lwe-4, ukugijima okulula imizuzu engaphezulu kwengu-25, kungavunyelwe ukuphuza amajusi, imifino emisha ivunyelwe ngobuningi obulinganiselwe.
- Usuku 6. Ukudla njengasosukwini 5, ukuzivocavoca amakhilomitha ama-5 ngejubane elijwayelekile lokuzifudumeza, ukusheshisa okungu-3-4, ukupholisa imizuzu emihlanu kuyimpoqo.
- Usuku 7. Usuku lomncintiswano uqobo, amahora amabili ngaphambi kwalokho, ibhulakufesi lezinkomishi ezi-1-2 zetiye elimnandi, ungaba nabaqhekezi nojamu.
Yini ongakudla emasontweni ambalwa ngaphambi kokuqala
Umgijimi we-marathon kufanele azi kahle ukuthi badlani emasontweni ambalwa ngaphambi kwemarathon uqobo, kanye namavithamini anjenge-C ne-B complex, kanye nama-multivitamin. Ngaphambi kokuqala, isinqumelo, ikhofi namawolintshi akufakiwe ekudleni emasontweni ambalwa, kungcono futhi ukuyeka ukudla okunamafutha nokunzima.
Kungakuhle ukukhohlwa ngemidumba, kufanele kube nokudla okunothe okuncane kwe-fiber, ukudla ngokweqile akuvumelekile noma ngabe kunemithwalo yokudla eningi ye-carbohydrate. Kunconywa ukuthi uqaphele ngemikhiqizo yobisi ehlukile, ukhohlwe ngokuzama ukudla bese ulandela ngokusobala izabelo ezisunguliwe. Izinhlelo zokudla okujwayelekile zizoshintsha amasonto ambalwa ngaphambi komjaho uqobo, ukudla okuqinile sekuvinjelwe lapha.
Ukudla kwamaprotheni kuyimpoqo, okumele kuhambisane nokudla kwe-carbohydrate, inhloso enkulu ukuntuleka kwe-glycogen. Ngenxa yokudla nokuvivinya umzimba okunzima, ezinsukwini eziyi-14-15 ngaphambi kokuqala, i-glycogen incipha isuka ku-1.5 mg iye ku-0.5 mg nge-100 g ngayinye yezicubu zemisipha. Ngaphezu kwalokho, ukulahlekelwa okunjalo sekukhokhelwe ngokweqile futhi izitolo ze-glycogen zizonyuka ziye ku-3-4 mg, okuyindlela ejwayelekile yokuvikela umzimba womuntu.
Isheduli yokudla ingaba 3: 3 noma 2: 4, lesi isilinganiso sama-carbohydrate ngenani lezinsuku zokudla. Kuyadingeka ezinye izinsuku ezingama-30 ukulawula ukuqeqeshwa okujwayelekile ngokugijima ngamakhilomitha angama-32 noma ngaphezulu, amabanga kufanele abe ngaphansi kunomncintiswano.
Kakade izinsuku eziyi-14 ngaphambi kokuqala, ukusetshenziswa kwama-carbohydrate anenkomba ephansi ye-glycemic kuyanda, lokhu ikakhulukazi ukudla okuvela kukolweni ojwayelekile, kanye nokusanhlamvu nelayisi. Khulisa kancane inani lalokhu kudla ezinsukwini eziyi-10 ngaphambi komjaho ukuze ufinyelele ezinsukwini eziyisikhombisa ngaphambi komncintiswano.
Yini okufanele udle ngesonto eledlule ngaphambi kokuqala
Kufanele ulungiselele ngaphambi komncintiswano ngaphambi kwesikhathi, kungukudla okunomsoco okubaluleke kakhulu lapha, ukudla ngaphambi kokuqeqeshwa nangemva kokucatshangelwa ngama-carbohydrate, amafutha namaprotheni. Kunconywa umsoco omuhle wezemidlalo onemifino nezithelo, ngenkathi usengadla imbewu namantongomane, nenyama kufanele ivela ezilwaneni ezidle utshani kuphela, futhi ummbila nama-oats kuyadingeka.
Ngaphezu kwakho konke kufanele udle imifino, bese izithelo, udle inyama encane nenhlanzi, manje kuza imikhiqizo yobisi nezinhlamvu ezijwayelekile ezicutshungulwayo. Ukusetshenziswa kwemifino nezithelo kuyimpoqo, ukudla kufanele kube kwekhwalithi enhle kuphela, futhi kufanele kube namaswidi amancane ngangokunokwenzeka.
Ukuzivocavoca kwenziwa kahle kakhulu ekuseni, ngoba imincintiswano ivame ukwenzeka ekuseni kuphela, ukudla kwasekuseni kufanele kube yi-carbohydrate, ungadla imifino nezithelo, qiniseka ukuthi unokudla okulula, isidlo sasemini ngesobho nezinhlamvu ezigcwele, futhi ukudla kwakusihlwa kuvamile ngaphandle kwenyama.
Yini okufanele udle amahora ambalwa ngaphambi kokuqala
Abasubathi abehlukene banokupheka kwabo okwehlukile kokudla okunomsoco amahora angu-1-2 ngaphambi kokuqala, imvamisa ama-carbohydrate noma ipuleti le-pasta ebilisiwe. Abasubathi abanesipiliyoni bangaphinde balule i-oatmeal noma i-buckwheat nelayisi, ngoba lawa mabele acebile ngama-carbohydrate ahlukahlukene, lo mzuzu kufanele unikezwe isikhathi esiningi nokunakwa, ngoba impilo nenhlalakahle yomsubathi incike kulokhu.
Ukugijima ngesisu esihle akukufanele neze, ungadla ukudla okulula, okungukuthi, ubhanana noma ama-apula, lapha okuningi kuncike ekutheni uma izolo, noma ngabe awufuni ukudla, bese wenza isidlo sasekuseni esilula. Kepha akufanele uphuze amanzi isigamu sehora ngaphambi kokuqala futhi lokhu kuyinto ebaluleke kakhulu, kungenzeka ukuthi, uma kungenjalo ngama-apula, khona-ke imigoqo yamandla ehlukahlukene, ungadla amantongomane ngisho nezithelo ezomisiwe, okungukuthi, ama-carbohydrate amade.
Ukudla ngesikhathi semarathon
Inani elidingekayo lama-carbohydrate
Ukukhulisa ukunikezwa kwe-glycogen ephelele ezingeni elidingekayo, kwasungulwa umthwalo we-carbohydrate marathon of kufike ku-4000-4200 kC, oncike emzimbeni othile.
Ukudla okunjalo kwemarathon kubizwa nangokuthi yi-MUN, inhloso yayo ukunciphisa izinqolobane ze-glycogen uqobo kuze kube semkhawulweni othile, ukuze umzimba bese uqala ukuwuqoqelela ukusetshenziswa kwesikhathi esizayo kuphela, okubaluleke kakhulu kumdlali.
Kufanele unakekele ukujwayelekile kwe-glycogen ngisho nangaphambi kokuqala kwezinsuku ezingu-2-3, lapho kungcono ukungasebenzisi imikhiqizo ye-carbohydrate efana nesinkwa namabele, kufanele futhi kukhunjulwe ukuthi kwimizuzu yokuqala engama-75 yokusebenza, kusetshenziswa kufika ku-60 g wama-carbohydrate ngehora.
I-Fuel kufanele ingezwe njalo emizuzwini engama-30 yokusebenza, yize lokho okuzoba yikho ngempela uphethiloli kuncike kumgijimi uqobo, ngesikhathi semarathon, ama-gel ahlukahlukene wamandla kumaphakeji alungile. Umsubathi ojwayelekile ukhetha ikakhulukazi imikhiqizo ejwayelekile yemvelo, kungaba ngamantongomane nobhanana, kanye nembewu kanye nezithelo ezomisiwe.
Inketho ekahle kusengamabha akhethekile kagesi, abasubathi abaningi baze badle amateki ajwayelekile, amaswidi namaphilisi ukukhulisa izindawo zabo zokugcina ama-carbohydrate. Kukhona nezimo lapho abagijimi bedla ukudla okwehlukene kwamazambane, yize lokhu kungcono kakhulu umjaho we-ultra kuphela, futhi ngamabanga angafika kuma-42 km lokhu akufanele kwenziwe, futhi udinga ukukhumbula ngama-isotnik adingekayo ukukhuphula izinga lama-carbohydrate anengqondo.
Ungawatholaphi amandla we-marathon
Amandla afanele omjaho we-marathon ngama-carbohydrate, ngoba phakathi nemijaho emide futhi enzima, amandla azothathwa kuphela ngezinqolobane ze-glycogen, eyi-reserve carbohydrate. I-Glycogen iyindlela eyinhloko yokugcina i-glucose ejwayelekile kumaseli wezicubu zomuntu, izinga lawo eliwa ngesikhathi sokugijima, ngaphezu kwe-glycogen, amafutha namaprotheni angasebenza njengebhethri.
Kufanele kukhunjulwe lapha ukuthi inani lama-carbohydrate noketshezi umuntu angakwazi ukusingatha kuyanda ngesikhathi semarathon uqobo, ngakho-ke ungathatha okungaphezulu kokujwayelekile. Ukudla kwamaphrotheni kusetshenziselwa ukubuyisa umgijimi, futhi ukugcizelela uqobo kukwe-carbohydrate.
Ku-marathon ngayinye, kuhlelwa iphathi ye-pasta, lapho umgijimi angakhuphula izinga lakhe le-glycogen, inketho engcono kakhulu i-gel yamandla, futhi namanzi anikezwa emjahweni ukuze alulame, umzimba womsubathi kuphela okufanele awalungele la ma-gel kusengaphambili.
Izinketho zokudla okunempilo ngesikhathi semarathon
- Ijeli lezemidlalo. Ijel enjalo ingukudla okunempumelelo kakhulu futhi okulula kakhulu emjahweni, lapha, ngaphezu kwejel uqobo, ama-amino acid kanye ne-caffeine ingasetshenziswa. Ijeli lezemidlalo elihle kangaka lijamu, ukwakheka kwejel kuyasebenza impela futhi kungasetshenziswa kalula ngesikhathi semarathon.
Ijeli kulula ukuyisebenzisa ngangokunokwenzeka, inokunambitheka okumnandi futhi okunoshukela, yize futhi kungadala ukuzwa okungajwayelekile, ngakho-ke kunconywa ukuhlola ama-gel ngisho nangesikhathi sokuqeqeshwa. Ngokwezibalo zososayensi, ijeli lanele njengamandla omzimba wezinsuku ezi-3 zomjaho ngejubane lama-25 km / h, nguyena ozobuyisela i-glycogen, okungukuthi, uphethiloli wokugijima.
- Izithelo. Kumarathon ngayinye, ngemuva kwama-5 km, iphoyinti lokudla elijwayelekile lisethwa, lapho kunikezwa khona amanzi nokudla, inketho ekahle isikwa amawolintshi nobhanana. Ubhanana udliwa kakhulu, ngoba uqukethe izinto eziningi ezihlukile ezifana ne-potassium ne-magnesium ezokhulula amajaqamba omgijimi ku-marathon.
- Izithelo ezomile. Izithelo ezomisiwe zinenani lamandla eliphezulu kakhulu, ngoba zinama-calories amaningi, ziwusizo futhi zibalulekile empilweni, yize zingadala imizwa esiswini ngesikhathi semarathon. Izithelo ezinjalo ezomisiwe zivame ukufaka izinsuku nama-apricot omisiwe, lo mkhiqizo kuphela okufanele usujwayele lapho uqeqeshwa ngaphambi kwemarathon.
- Izotnik. Ama-Isotniks azosatshalaliswa bobabili buqamama nangemuva kwemarathon uqobo, isebenza ukubuyisa usawoti namanzi, yize i-isotnik inika umthwalo endaweni yesibindi, engaholela ezinhlungwini ezincane ohlangothini.
- Cola, Amandla. Amandla anjalo ne-cola kuvame ukunikezwa eduze nentambo, ngoba maphakathi nebanga, i-cola ingadala ukugula. Kunconywa ukuthi uphuze iziphuzo zamandla ne-cola kuphela ngaphandle kwamagesi futhi uhlanjululwe ngamanzi amaminerali amsulwa, anconywa ngabadlali abanolwazi.
- Amabha wezemidlalo noshokholethi. Abadlali abangaphezu kwengxenye yabadlali bazokhetha lesi sidlo semarathon, yize abagijimi abanolwazi bathi amaswidi angaba nzima esiswini.
- Ezokudla okunomsoco. Ukudla okuvamile kwezemidlalo yi-Creatine, ephuzwa ngisho nangaphambi kokuqala, kanye nama-BCAAs neCarnatine, adingekayo ekusetshenzisweni kwamafutha njengophethiloli, i-Caffeine neGuarana nakho kunconywa, kepha umsubathi kufanele akwazi ukuwathatha.
Yini ongayidla ngemuva komncintiswano?
Isici esinjengokululama ngemuva kwemarathon uqobo siyisixhumanisi esibaluleke kakhulu, noma ngabe yisiphi isipiliyoni somsubathi. Uma amabanga okugijima emifushane, khona-ke umuntu ubuyela ezingqondweni zakhe ngokushesha okukhulu, futhi uma bekuwumjaho omkhulu, umsubathi uzokwazi ukuphola kuphela ngemuva kwewindi lezinsuku eziyi-14.
Isikhathi sokululama okunjalo sizofana kubo bobabili umgijimi onama-marathon nomuntu ojwayelekile, ukuze alulame ngokushesha, kudingeka umsoco othize, ukusikhipha umzimba nokwelula imisipha. Futhi kudinga ukugeza usawoti omuhle ukukhulula imisipha nokwenza ngcono ukusebenza kwamalunga, ngaphezu kwalokhu, ukuhamba okuvamile emigwaqweni yedolobha kuyadingeka.
Umzimba womsubathi ngemuva kwemarathon uzokhunjulwa, ngakho-ke umuntu udinga ukuphuza amajusi wamavithamini, futhi adle kahle, ukudla kufanele kube nomsoco, kuqiniswe futhi kucebe ngama-carbohydrate.Ngokushesha ngemuva kwemarathon, lapho umzimba uzola, kufanele uthathe ama-carbohydrate agayeka kalula ngokufaka inani elincane lamaprotheni, futhi kungcono udle ubhanana ongu-1-2 ngosuku.
Ukudla kufanele kube phezulu kuma-carbohydrate, futhi ukudla kwamaprotheni kuyadingeka futhi ekululameni kwemisipha, le nqubo yokutakula kumele yenziwe ngokuqonda nangokuhlakanipha. Uma umzimba udinga amanzi, ngakho-ke akufanele unqatshelwe, isobho lenkukhu lizoba usizo kakhulu futhi libaluleke kumgijimi we-marathon, ozobuyisa amandla akho ngokushesha.
Kunconywa ukuthi udle ukudla okunamafutha amancane, ngoba kugaywe kahle, into esemqoka ukuthi kukhona ama-carbohydrate amaningi namaprotheni, okufanele anikezwe inani elithile. Abagijimi abaningi bemarathon basebenzisa iphuzu elibaluleke njengamanzi ejwayelekile amaminerali ngokufakwa koju nezinsimbi eziningi, itiye eliluhlaza liyasiza kakhulu.
Ukudla okululama okusheshayo kufanele kube nama-carbohydrate angaba ngu-80%, kungaba ushizi namasaladi ahlukahlukene, kanye ne-spaghetti, i-buckwheat nelayisi, futhi uqiniseke ukuthi udla izinhlanzi zasolwandle. Kuyalulekwa futhi ukuthi ukhohlwe ngokudla okunamafutha namaswidi, kufanele kube nezinhlobonhlobo zezinhlamvu ezigcwele, kanye nemifino nesinkwa.
Ukubuyekezwa kwabagijimi be-marathon ngokudla
UGilmore, 33, USA, California, indawo yesihlanu eBoston Marathon 2006. Kunconywa ukuthi unake ukudla kusengaphambili, uma umjaho ungeSonto, bese ukwandisa inani lokudla okuthathwe kusuka ngoLwesithathu. Yenza lokhu kusengaphambili, njengoba umzimba ungamunca kuphela ama-calories angu-300 ama-carbohydrate kokuphakelwa okukodwa, futhi kudingeka amanye awo amaningi ukuqala. Kufanele udle okungaphezulu kokuvamile ukwenziwa ukuze ugcwalise kahle amathangi akho, futhi umzimba uwulungele umncintiswano.
UFauja Singh, eNdiya, waqala ukugijima lapho esuka eNdiya eya eLondon, wabe eseneminyaka engama-80 ubudala, kwathi onyakeni owodwa kuya kwengu-90 wagijima iLondon Marathon ngamahora ayi-7. Futhi vele eneminyaka engama-93, wagijima leli banga ngamahora ama-5 nemizuzu engama-40, wenza irekhodi lomhlaba, uFauja unikeza wonke umuntu iseluleko sokuthi angadli okuthosiwe, ayeke ukubhema, agweme utshwala, futhi abe yi-vegan futhi adle inyama encane.
UMadonna Bader, eWashington, e-USA. U-Bader eneminyaka engama-83 ubambe iqhaza elibonakalayo emjahweni nakumabhayisikili, le ndela yase-USA ibibambe iqhaza kwi-triathlon kusukela eminyakeni engama-52. UMadonna Bader uncoma ukudla okuvamile kwabagijimi be-marathon abavela emifino ehlukahlukene ephekiwe, futhi ubheka impilo enempilo njengomuthi ongcono kakhulu.
UDmitry Baranovsky, ophethe amarekhodi e-Ukraine, onqobe ama-marathon eFukuoka, umgijimi webanga elide uncoma ukudla okuhlukahlukene, futhi yena uthanda ukudla okuvela olwandle nasekuphekeni kwasolwandle. Umsubathi uvamise ukudla izikhathi ezingama-2-3 ngosuku, ngaphezu kwalokho, uthi kufanele kwenziwe ama-snack amancane, imvamisa ushizi ne-bun, kanye nama-omelets netiye eliluhlaza.
U-Yaroslav Mushinsky, ophethe irekhodi laseMoldova, uthanda ukupheka, uncoma bonke abagijimi be-marathon ukuthi badle ukudla kwasolwandle okuningi, futhi ngendlela ehluke kakhulu, ibhulakufesi likaYaroslav liyi-toast enetiyi noma ikhofi ngoshokoledi ojwayelekile.
Ngisho nangaphambi komjaho webanga elide, abagijimi kufanele balungiselele imincintiswano ebalulekile emasontweni ama-3-4 ngaphambi komncintiswano, kubaluleke kakhulu ukunaka kakhulu ukudla kwabo. Inhloso enkulu yokudla okunjalo ukulungiselela umzimba wakho kahle amabanga, ukuze kungabikho miphumela enzima, futhi umzimba awunqabi ukuqhubeka usebenza.
Ukuze imarathon ihambe kahle, kunconywa kakhulu ukondliwa kwezemidlalo, okungukuthi, ama-gel nama-powders ahlukahlukene, izixazululo ezikhethekile zamandla, okunjalo okunomsoco kufanele kungabi nezinto zokwenziwa. Ngenxa yokudla okukhethekile okunengqondo ngaphambi kwemarathon, izitolo zomsubathi zeglycogen zizonyuka kakhulu zisuke ku-3200 kC ziye ku-4200 kC, okubaluleke kakhulu emjahweni wesikhathi esizayo.
