Momwe mungadye kale, nthawi yayitali komanso pambuyo poyenda ulendo wautali

Zamkati

• 1. Asanayende
• 2. Paulendo
• 3. Pambuyo poyenda
• Momwe mungakhalire hydrated
• Kugwiritsa ntchito zowonjezera

Paulendo wautali ndikofunikira kusamala ndi chakudya ndi madzi kuti thupi likhale ndi mphamvu ndikupezanso minofu yomwe imagwiritsidwa ntchito tsiku lonse. Pa maulendo, zimakhala zachilendo kuti anthu aziyenda makilomita 20 mpaka 35 patsiku, zomwe zimafuna kukonzekera thupi ndi zakudya zopatsa thanzi kuti ziziyenda bwino.

Zimakhala zachizolowezi kuti panthawi yoyenda kuchepa thupi ndikukomoka kumachitika chifukwa chakutopa ndi kusowa madzi, makamaka njirayo ikachitika m'malo otentha kapena pomwe malo othandizira akusooka panjira.

Izi ndizomwe chakudya chiyenera kukhala pamaulendo ataliatali:

1. Asanayende

Pafupifupi masiku 3 mpaka 4 musanayambe kuyenda, muyenera kuwonjezera zakudya zomwe mumadya, zomwe zimawonjezera nkhokwe zamafuta zomwe zili pachiwindi ndi minofu. Chifukwa chake, chakudya chimayenera kuphatikizidwa pazakudya zonse, ndipo zimayimiriridwa makamaka ndi zakudya monga mpunga, mkate, pasitala, tapioca, couscous, farofa, timadziti, zipatso, mbatata ndi mbatata.

Kumwa kwa mapuloteni ndi mafuta kuyenera kusungidwa muyezo wachilengedwe, ndipo zakudya monga mafuta a azitona, nyama, nkhuku kapena nsomba ziyenera kudyedwa nthawi yamasana ndi chakudya chamadzulo, ndi mazira, tchizi, mtedza ndi mkaka wazakudya ndi chakudya cham'mawa.

2. Paulendo

Popeza kumwa kwama calories kumakhala kochuluka kwambiri pakuyenda chifukwa chakulimbikira kwakuthupi, ndikofunikira kudya zakudya zomwe ndizosavuta kukumba komanso zopatsa mphamvu zamafuta ndi mphamvu tsiku lonse. Pachigawo chino ndikofunikira kugwiritsa ntchito zipatso, timadziti ta zipatso, maswiti monga rapadura, marmalade, chokoleti chakuda ndi zakumwa zamagetsi. Kuphatikiza apo, mutha kudya ma chestnuts, mtedza ndi ma phala a chimanga.

Kuphatikiza apo, ndikofunikira kudziwa zakumwa kwa mapuloteni, omwe amapatsa mphamvu zolimbitsa thupi ndikubwezeretsanso minofu yomwe ikutha panjira. Chifukwa chake, chakudya cham'mawa chiyenera kukhala ndi zakudya zambiri monga mazira, tchizi ndi mkaka, ndipo nthawi ya nkhomaliro ndikofunikira kukhala ndi chakudya chokwanira, posankha nyama zowonda komanso saladi pang'ono, kuti chimbudzi chikhale chofulumira komanso chokwanira. Dziwani zambiri za zakudya zamapuloteni.

3. Pambuyo poyenda

Kumapeto kwa kuyenda kwa tsikulo, ndikofunikira kumwa madzi ambiri ndi madzi amadzimadzi omwe ali ndi zopatsa mphamvu kuti athandize pakukhazikitsanso madzi m'thupi, monga timadziti ndi mavitamini. Mukangomaliza kumene kuchita khama, muyenera kudya puloteni wa chimanga kapena chowonjezera cha protein kuti muyambenso kukonzanso minofu. Njira ina ndiyo kupanga chotupitsa chokhala ndi mapuloteni abwino, monga sangweji ya nkhuku ndi tchizi, ngakhale musanadye chakudya chamadzulo.

Kenako, chakudya chamadzulo chiyenera kukhala ndi chakudya chambiri chobwezeretsanso malo ogulitsira mphamvu zamafuta, ndipo muzikhala zakudya monga mpunga, pasitala, mbatata kapena ufa wa manioc, mwachitsanzo. Kuphatikiza apo, chakudya chatsopano chimayenera kudyedwa, makamaka nkhuku, nyama zowonda kapena nsomba.

Momwe mungakhalire hydrated

Njira yabwino yopezera hydrated ndikuwonetsetsa ngati muli ndi ludzu ndipo nthawi zonse muziyenda ndi madzi, timadziti kapena zakumwa za isotonic m'thumba lanu. Ndikulimbikitsidwa kuti abambo amwe madzi osachepera 2 malita patsiku, pomwe azimayi ayenera kumwa malita 1.5.

Pofuna kupewa kunyanja komanso kusapeza bwino chifukwa chamadzi owonjezera m'mimba, muyenera kumwa madzi pang'ono pakadutsa mphindi 20. Malangizo abwino ndikumwa magalasi atatu kapena anayi amadzi osachepera maola 4 maola asanayambe kuyenda, kuti muyambe njira yabwino.

Kugwiritsa ntchito zowonjezera

Kuphatikiza pa zakudya zachilengedwe, ma carbohydrate owonjezera ngati ma gels kapena ma phala a phala omwe ali ndi protein ndi chakudya amathanso kugwiritsidwa ntchito, chifukwa ndizosavuta kunyamula m'thumba lanu ndikuzigwiritsa ntchito nthawi iliyonse masana.

Nthawi zina, woyendayo amathanso kugwiritsa ntchito mavitamini opatsa thanzi omwe amakhala ndi chakudya komanso mapuloteni, chifukwa amasungunuka mosavuta m'madzi kuti adye paulendowu.

Njira ina ndikupanga isotonic yanu, monga zikuwonetsedwa muvidiyo yotsatirayi: