Momwe Mungakhalire Osungunuka Pophunzitsa Marathon

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Ndine m'modzi mwa anthu omwe amayenera kudzikumbutsa kumwa madzi. Zimandikwiyitsa moona mtima. Ndikutanthauza, zowona, ndikatha kuchita masewera olimbitsa thupi thukuta, ndili ndi ludzu, koma ndimwa ndikhuta ndipo zidzakhala choncho. Nthawi zambiri tsiku lililonse, ndimathira botolo lamadzi patebulo langa ndikungokhulupirira ndikupemphera kuti ndikumbukire kumwa zonse pakutha kwa tsiku.

Njira iyi siziuluka pomwe ndikuphunzitsa. Zomwe ndimadya ndizofunika kwambiri momwe ndingathere maulendo anga onse, koma kukhalabe ndi madzi ndikofunika kuti ndipirire nthawi yayitali, makamaka m'miyezi yotentha yotentha ku New York City. Nditafika pamutuwu nditayamba maphunziro anga, ndinali ndi mafunso ambiri: Kodi ndiyenera kusiya liti kumwa madzi, ngakhale sindili ndi ludzu? Kodi ndiyenera kumwa mowa wochuluka motani? Ndi zochuluka bwanji zomwe sizikukwanira? Ndikafika liti pakhomo - ndizotheka? Gulu lomwe ndimayenda nalo, Team USA Endurance, lidandilumikizitsa ndi Shawn Hueglin, Ph.D., R.D., katswiri wazakudya zamankhwala komanso katswiri wazolimbitsa thupi ndi Komiti ya Olimpiki yaku U.S.

1. Thirani madzi tsiku lonse. Imwani madzi mukadzuka, ndi chakudya chilichonse ndi zokhwasula-khwasula, ndi ola limodzi musanagone.

2. Kutuluka madzi nthawi yayitali kumapitilira mphindi 60. Izi ndi zachindunji kwa munthuyo ponena za kuchuluka kwake, koma chenjezo pano ndikuti musamamwe mowa kwambiri.

3. Gwiritsani ntchito magawo amkodzo musanaphunzitsidwe kuti muwone momwe madzi alili. Ngati mkodzo wanu ndi wakuda kwambiri, imwani madzi okwanira makapu awiri musanayambe maphunziro.

4. Osayesa njira zatsopano zopangira hydrate patsiku lampikisano. Patsiku la mpikisano wothamanga, sankhani ngati mudzanyamula madzi aliwonse (ndi mafuta pankhaniyi) kapena kudalira malo othandizira. Ngati mwaganiza zodalira malo othandizira, yang'anani pa webusayiti kuti muwone zomwe angakhale nazo ndikuyesa izi mukamaphunzitsidwa (ma gelisi, zakumwa zamasewera, ma gummies, ndi zina).

5. Khalani ndi dongosolo la tsiku la mpikisano. Sankhani: Kodi mumamwa madzi pamalo aliwonse othandizira komanso chakumwa chamasewera m'malo ena othandizira? Yesetsani kumamatira ndi ndondomekoyi, ndipo yesaninso kuyeserera ndondomekoyi mukamaphunziranso.

Tonse tikudziwa kuti zikafika pa hydration, zonse zimangokhala ol 'H2O, koma zomwe ndimafuna kudziwa ndi momwe zakumwa zina zimakhudzira hydration. Kodi zitha kulepheretsa maphunziro anga? Nditafunsa Hueglin za zakumwa zomwe muyenera kupewa, adamuwuza zomwezi pa chakudya: Imwani zomwe zingakupatseni michere yambiri pa calorie. "Ndiye kodi izi zikutanthauza kuti palibe khofi ndi mowa?" Ndidafunsa. Mwamwayi kumwa mowa mopitirira muyeso (ndicho chakumwa chimodzi kapena ziwiri) sikungakhudze hydration yanga bola ngati ndikukhala bwino tsiku lonse komanso panthawi yophunzitsa, anayankha.Kulimbitsa thupi ndikofunikanso pakumwa zakumwa za khofi, ngakhale "pali umboni wotsimikizira kuti kumwa mankhwala a caffeine isanachitike komanso nthawi yophunzitsira kumawonjezera magwiridwe antchito, kutengera mayankho a wothamanga, chizolowezi chake, komanso mtundu wamaphunziro," adanenanso.

Ndipo nsonga yayikulu yomaliza: Onetsetsani kuti sindichita zosiyana pa tsiku la marathon. Mphunzitsi wamkulu wa Track and field Elite Andrew Allden, yemwenso ndi mphunzitsi wa Team USA Endurance, anabwerezanso kuti, "Yambani kuchita masewera olimbitsa thupi anu ndi ndondomeko ya hydration kuyambira nthawi yayitali. Ino ndi nthawi yoyesera pang'ono ndikuwona zomwe zimagwira ntchito."

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