Zakudya Zabwino Kwambiri Zokwera Mapiri Kuti Mulongedze Zilibe kanthu Kuti Mukuyenda Mtunda Wotani

Zamkati

• Zakudya Zakudya Zabwino Kwambiri Zapaulendo Wofulumira
• Zakudya Zakudya Zabwino Kwambiri paulendo Wautali Wonse
• Zakudya Zakudya Zabwino Kwambiri Zokwera Mapiri Amitundu Yambiri
• Zoyenera Kuchita Ndi Zinyalala Kapena Zotsalira Kuchokera Pazakudya Zanu Zopanda Maulendo
• Onaninso za

Pomwe m'mimba mwanu muyamba kugunda ndipo mphamvu zanu zimayamba kuchepa, chibadwa chanu chimayamba kuphatikizira pazakudya zanu zilizonse - kaya ndi granola bar yodzaza ndi shuga kapena thumba la pretzels - zimasangalatsa kukoma kwanu. Koma ngati mukukwera phiri kapena kudutsa m'nkhalango yamitengo ya paini, muyenera kukhala anzeru pang'ono ndi zosankha zanu zokhwasula-khwasula - komanso mukadya poyamba.

M'malo mwake, oyendayenda ayenera kuganizira kudya zokhwasula-khwasula mphindi 60 mpaka 90 pakati pa chakudya, malingana ndi kukula kwa kukwera, akutero Aaron Owens Mayhew, MS, RDN, CD, katswiri wokonzekera chakudya cham'mbuyo kumbuyo kwa Backcountry Foodie. "Izi ndichifukwa choti woyenda akhoza kukhala pachiwopsezo chowotcha m'masitolo awo a glycogen - aka kugunda khoma kapena 'bonking' - mkati mwa ola limodzi kapena atatu akunyamuka ngati thupi silinapukusidwe mokwanira," akufotokoza.

Malo osungira glycogen awa - kapena mtundu wosungidwa wa shuga (mtundu wa shuga wosinthidwa kuchokera ku chakudya) m'chiwindi ndi minofu yanu - amakhala ngati gwero lodalirika lamphamvu mukamalimbitsa thupi. Ntchitoyo ikamakulirakulira, masitolo anu azigwiritsidwa ntchito mwachangu. Koma ngati masitolo anu a glycogen atsika kwambiri pamene mukuchita masewera olimbitsa thupi, maselo anu a minofu sangathe kupanga ATP yokwanira (adenosine triphosphate, molekyu yosungidwa mu minofu ndi gwero lachindunji la mphamvu zochepetsera minofu) kuti agwire mwamphamvu masewero olimbitsa thupi, malinga ndi zomwe mukuchita. kunkhani yosindikizidwa mu Ndemanga Zazakudya. Zotsatira zake: Umakhala wotopa, wotopa, komanso wofunitsitsa kugona pang'ono kuposa kukwera phiri lotsatiralo. (Zokhudzana: Ubwino Wakuyenda Maulendo Adzakupangitsani Kuti Mufune Kugunda Misewu)

Kuti mukhale ndi mphamvu zambiri paulendo wanu wonse, Owens Mayhew akukulimbikitsani kukwera pazakudya zapamtunda zomwe zimadzitamandira ndi chakudya chokwanira, chomwe chimapereka thupi ndi shuga wofunikira; mafuta, omwe amagwiritsidwa ntchito ngati mafuta oyatsa pang'onopang'ono omwe amachititsa kuti thupi lanu lizisunthira mukamaliza mafuta a carbs; ndi mapuloteni, omwe amathandiza kumanga ndi kukonzanso minofu, akutero.

Koma zakudya zopatsa thanzi sizinthu zokhazo zomwe muyenera kuchita mukasunga paketi yanu ndi zokhwasula-khwasula: kusuntha kuyenera kuganiziridwanso. Ngati chikwama chanu chadzaza mpaka pamlomo, sankhani zokhwasula-khwasula zomwe simukufuna kuziphwanyaphwanya, monga masangweji a PB&J opangidwa ndi mkate wofewa kapena chotupitsa m'malo mopanga chotupitsa chotupitsa, atero a Claudia Carberry, MS, RD, LD, woyambitsa wa Charge the Trail , malo omwe amapereka malangizo a zakudya kwa anthu oyenda mtunda wautali. M'malo molongedza zokhwasula-khwasula zomwe zimapanga zinyenyeswazi zambiri monga bar ya Nature Valley (mwachitsanzo: makeke, buledi, tchipisi), sankhani zakudya zosagundika monga granola, mtedza, nandolo za wasabi ndikuzisunga m'matumba kuti muzisunga kuchokera polowera kulikonse ndi pakatundu wanu. (BTW, kuti muteteze squish yosavomerezeka, Carberry amalimbikitsa kulongedza zinthu zolemetsa pansi pa chikwama chanu ndikuyika zokhwasula-khwasula pamwamba. Koma ngati mukuyang'ana mosavuta, Owens Mayhew akuganiza kuti aziponye m'matumba am'chiuno mwa thumba lanu kotero mutha kudya popita.)

Musanagule munchies onse, dziwani kuti zokhwasula-khwasula zina si zabwino kudya masiku 365 pachaka, choncho konzani moyenerera. M'miyezi yotentha, kulumidwa kwamphamvu ndi mipiringidzo yomwe ili ndi mafuta a kokonati imatha kufewetsa, ndipo zokhwasula-khwasula za chokoleti nthawi zambiri zimasungunuka, zomwe zimawapangitsa kukhala ovuta kwambiri kudya, atero a Owens Mayhew. Sankhani zakudya zomwe sizingawonongeke mwachangu, monga zokhwasula-khwasula zomwe zidakonzedweratu ndi njira zopangira nyumba, akuwonjezera Carberry.

Komanso, m'nyengo yozizira, zokhwasula-khwasula zokhala ndi madzi ochulukirapo zimatha kuuma ndikukhala kovuta kudya (kapena kuluma), atero a Owens Mayhew. Popeza zakudya zokhala ndi mafuta ochulukirapo zimakhala ndimadzi ochepa, amatha kukhala ofewa komanso kudya m'miyezi yozizira, akuwonjezera. Longetsani phukusi lanu ndi mtedza kuti mukwere mwachangu tsiku lililonse, komanso kuyenda maulendo angapo masiku angapo, onjezerani tchizi tolimba ndi nyama zochiritsidwa, zomwe zimakhala bwino mumlengalenga, akuwonetsa Carberry. "Kuyika chidutswa cha cheddar ndi chipika cha salami kudzapanga chakudya chamadzulo chokwanira," akutero.

Chifukwa chake, mwanjira zambiri, ndizoseketsa zokwera pati kwenikweni muyenera kubisala mu paketi yanu ndikubweretsa njira? Yesani izi zosankhidwa kuchokera kwa Owens Mayhew ndi Carberry kuti mupeze malingaliro enaake kapena kungokulimbikitsani paulendo wanu wotsatira.

Zakudya Zakudya Zabwino Kwambiri Zapaulendo Wofulumira

Ngati kukwera kwanu kuli ngati kuyenda ulendo wautali kudutsa paki yazachilengedwe yomwe imakulepheretsani kupuma, konzekerani kubweretsa chakudya chokwanira kuti mudye mphindi 90 zilizonse, atero a Owens Mayhew. Kutanthauzira: Osayesa kukwanira pantry yanu yonse mu paketi yanu yaying'ono yamasiku. Mwamwayi, kukwera pang'ono kumakupatsani mwayi wonyamula zakudya zatsopano popanda kuda nkhawa kuti zikuwonongeka, akutero Carberry. "Maapulo amanyamula bwino chifukwa amakhala olimba ndipo amapirira atazunguliridwa mchikwama."

Pazakudya zokhwasula-khwasula zomwe sizingalemetse paketi yanu, Carberry akuwonetsa ma CLIF Bar (Gulani, $ 19, amazon.com), Mabala a Luna (Gulani, $ 15, amazon.com), kapena Ma Rx Bars (Gulani, $ 19, amazon .com), zonse zomwe zimakhala ndi ma carbs, mapuloteni, ndi mafuta athanzi kuti akupatseni mafuta. Ndipo Owens Mayhew akangofuna munchie wokhala ndi mchere wambiri, amatembenukira kwa opanga nsomba za Goldfish (Buy It, $ 13, amazon.com), pita chips (Buy It, $ 15, amazon.com), ndi mapulani a plantain (Buy It, $ 25, amazon.com) - onetsetsani kuti mukuwaphatikiza ndi mafuta ndi mapuloteni anzeru, monga hummus kapena mtedza wambiri.

CLIF Bar Best Sellers Variety Pack $19.99 gulani Amazon

Zakudya Zakudya Zabwino Kwambiri paulendo Wautali Wonse

Kuchita bwino ndi munching ndikofunikira kwambiri ngati mukuyenda njira kuchokera kotuluka mpaka kulowa kwa dzuwa (motsutsana ndi ulendo wautali). Owens Mayhew anati: "Cholakwika kwambiri ndikuti oyenda maulendo samakonda kudya zokhwasula-khwasula pakati pa kadzutsa ndi chakudya chamasana kenako amalimbana kumapeto kwa tsikulo." "Akatha nkhomaliro, oyenda m'misewu nthawi zambiri amadya zakudya zotsekemera chifukwa amafunikira mphamvu mwachangu kuti awafikitse kumisasa komwe angadye chakudya chamadzulo." (Ndipo ikani imodzi mwamahema abwino kwambiri awa.)

Ngakhale maswiti otsekemera masana masana - mwachitsanzo Honey Stinger Energy Chews (Gulani, $ 20, amazon.com) kapena maswiti a shuga - ndi othandiza kuti mukakhale nawo mukakumana ndi khoma, kuthamanga kwa shuga kumatha mwamsanga, ndikukusiyani mumkhalidwe womwewo wa mphamvu zochepa, zowonongeka kwambiri, akufotokoza Owens Mayhew. Kuti mukhale osangalala komanso kuti m'mimba mwakhuta, pitani kukadya zokhwasula-khwasula zomwe zimakhala ndi ma carbs, mapuloteni, ndi mafuta pakati pa chakudya cham'mawa ndi chamasana. Ndipo ngati mutha kumaliza kudya maswiti masana, idyani chotupitsa mutangotha ​​mphamvu yanu yotuluka ndi shuga kuti musakwere kumsasa wanu kukadya, akutero. Yesani KIND Breakfast Bar (Buy It, $ 16, amazon.com) yodzala ndi batala wa nati, monga Justin's Almond Butter Squeeze Packs (Buy It, $ 10, amazon.com), kapena Honey Stinger Cracker Bar (Gulani, $ 22, amazon.com), yomwe imakhala ndi batala wokhala ndi mapuloteni komanso mafuta olemera omwe amakhala pakati pa ma multigrain, ophika chokoleti.

Honey Stinger Energy Chews $ 20.00 kugula Amazon

Zakudya Zakudya Zabwino Kwambiri Zokwera Mapiri Amitundu Yambiri

Mukakhala m'chipululu kwa masiku otsiriza, malamulo okhudza kudya zakudya zopatsa thanzi amagwirabe ntchito: Idyani zokhwasula-khwasula zoyenda bwino mphindi 60 mpaka 90 zilizonse paulendowu. Popeza mukusaka pafupipafupi, komabe, mudzakumana ndi zomwe Owens Mayhew amakonda kutcha "kutopa kwamankhwala" mutadya mipiringidzo yamphamvu yomweyo pakati pa chakudya chilichonse. Yankho: Phatikizani njira zopangira tokha. Kuchuluka kwa zosakaniza, zokometsera, ndi mawonekedwe sizidzakalamba - ndipo mudzasunga ndalama podumpha zokhwasula-khwasula zomwe zidakonzedweratu. Yesani kusakaniza kwa Carberry's trio trail, komwe kumakhala mtedza wosiyanasiyana, Zokoma zakuda za chokoleti, ndi phala la Moyo kuti mupereke magalamu 7 a mapuloteni, magalamu 25 a carbs, ndi magalamu 18 a mafuta pa 1/2-chikho chimodzi chotumikira.

Mfundo imodzi yofunika kukumbukira pazochitika zamasiku ambiri: Idyani osachepera 20 magalamu a mapuloteni, kuwonjezera pa carbs, kumapeto kwa tsiku kuti muthandize minofu yanu kuchira ndikukonzekera gawo lotsatira la ulendo wanu, akutero Owens Mayhew. "Izi zimatha kuchitika kudzera pachakudya chamadzulo, koma chakudya chowonjezera chokhala ndi mapuloteni asanagone sizolakwika ngati chakudya chamadzulo chidadya maola angapo asanagone," akufotokoza. (Onaninso: Kodi Kudya Usanagone Kungakhale Kosavulaza?)

Chakudya chokoma chokwera kwambiri, Carberry akuwonetsa kukweza mthumba ndi thumba la tuna (Buy It, $ 21, amazon.com). Ndipo kwa munchie wamasiku otsiriza omwe amakhutitsa dzino lanu lokoma, yesani Chocolate Salted Caramel Luna Bar (Buy It, $6, amazon.com) kapena CLIF Nut Butter Bar (Buy It, $20, amazon.com), akuwonjezera Owens Mayhew.

StarKist Chunk Light Tuna Pouch $22.71($29.86 save 24%) gulani Amazon

Zoyenera Kuchita Ndi Zinyalala Kapena Zotsalira Kuchokera Pazakudya Zanu Zopanda Maulendo

Ziribe kanthu ngati kuyenda kwanu kunali kwa maola angapo kapena masiku angapo, mwina muli ndi zokutira zingapo ndi maaporesi apulo atakulungidwa m'thumba lanu. (Chikumbutso: Ndibwino kutsatira malingaliro "osasiya kanthu" panjira, ndipo izi zikuphatikiza kunyamula zonyansa zanu zonse - kuphatikizira zidutswa za chakudya - kutuluka kupaki.) thumba kuti musunge zinyalala zanu pakuyenda kwanu konse, atero Carberry. Kapena ngati mukufuna kuchepetsa zinyalala zanu kuyambira pomwepo, pitirizani kudya zokhwasula-khwasula za DIY (monga njira zopangira zokhazokha zomwe zatchulidwazi) kapena, musanadutse njirayo, tulutsani ndikunyamula aliyense payekha mtsuko waukuluwo wa mtedza batala ndi thumba lokula maphwando la Goldfish m'matumba osagwiritsidwanso ntchito a silicone (Buy It, $ 33, amazon.com), akuwonetsa Owens Mayhew. Sikuti mudzangokhala olimba Amayi Achilengedwe, koma mudzakhalanso ndi zokhwasula-khwasula zokwera kuyenda kuti zikuthandizeni paulendo wanu wotsatira. (Up Next: Zomwe Zili Ngati Kukwera Ma Miles 2,000+ Ndi Mnzanu Wapamtima)

Reusable Food Container Silicone Bag $36.99 igulitseni Amazon Out There View Series

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