Ukudla okunobulungiswa nokulinganisela kubaluleke kakhulu ukuze kube sesimweni esingu-100% ngokombono womzimba nengqondo ngesikhathi semicimbi yezemidlalo.Yiqiniso, ukudla okunomsoco okuhle ngeke kwanele ukunqoba kodwa kuzoqinisekisa abashayeli inani elifanele kanye nekhwalithi yamandla ukuze benze okusemandleni abo lapho beqeqeshwa futhi basize ukuthola imiphumela ngesikhathi sokuhlolwa okuningi, ukushisa, iziqu kanye nezinhlanga, ngaphandle, okokuqala, ukuba nengozi yokuphelelwa amanzi emzimbeni
by Uniracer
UKUDLA KWABASHAYELI: AMAPHUTHA NEZELULEKO
Umthetho oyinhloko ulula kakhulu: akukho ukudla okungakunqoba umjaho, kodwa kuningi ukudla nezindlela zokudla ezingenza abasubathi balahlekelwe ngomunye kalula.Kusukela kulokhu kucatshangelwa kuyadingeka ukuthi uzenzele uhlelo lokuqwashisa ngokudla futhi ujwayele imiqondo embalwa ewusizo ekumiseni ukudla okulungile, okulinganiselayo nokuqondene nomuntu siqu okusekelwe emizamweni engokwenyama okumele igcinwe.Ukudla kufanele kusungulwe isazi sokudla okunempilo kwezemidlalo ngobuchwepheshe babo namathuluzi.Eqinisweni, kumsubathi kubalulekile ukumisa ukudla i?uhlobo kanye nokwakheka, mass, fat body, and related.Kunezindlela namathuluzi ahlukene okulinganisa isisindo/amafutha omzimba, amanye awo, okungajwayelekile kakhulu, esiwabalayo:
• I-DEXA (i-Dual Energy X-rayAbsorptiometry), enembile kodwa ebizayo;
• Isisindo se-hydrostatic, esinembayo kodwa esibizayo;
• i-bioimpedance, evamile, enembayo, evamile kakhulu;
• i-plicometry, kulula, kodwa ayithembekile kakhulu;
• I-NIR (Near Infra-Red), ilula, iyashesha kodwa ayinembile kakhulu;
• isikali se-impedance, esisheshayo futhi esinembayo;
• BOD POD plethysmography, fast and automated;
• TOBEX (Total Body Electrical Conductivity), enembe kakhulu kodwa ebiza kakhulu;
• Ifomula ye-Wilmore-Behnke, elula, ayifanelekile;
• I-40, inembe kakhulu kodwa ibiza kakhulu;
• I-AdipometroBodyMetrix, eyinkimbinkimbi futhi enembile.
UKUDLA NGAPHAMBI KOMHLANGANO
Ukudla okunomsoco ngaphambi nangemva komncintiswano kufanele kube okucacile futhi kuhlelwe, kungakhathaliseki ukuthi yikuphi ukudla kanye nokuhlelwa kwesikhathi, noma ngabe kukhona amaphutha amaningana emicimbini yezemidlalo, aqhutshwa abashayeli abaqeqeshiwe nabaqalayo.Amanye ala maphutha ngokuvamile akuthinti ukusebenza kwabashayeli, ikakhulukazi abashayeli abasha, ngoba ikhono lokugaya lakamuva liphakeme kakhulu kunokujwayelekile, ngakho-ke abaphazamiseki.Kunoma yikuphi, ukudla ukudla noma iziphuzo ezinganconywa ngeke nje kube nomthelela omubi empilweni, kodwa futhi kubangele izinkinga ezinkulu.Ngaphezu kwalokho, ukukhathala okuvamile, ukungezwani noma ukukhathazeka emiqhudelwaneni kungase kube nomthelela omubi ekusebenzeni kwezemidlalo.
Okunye okuvamise ukuthi kube nokungaboni ngaso linye okutholakala endimeni yezemijaho wukubona abashayeli bengadli isikhathi eside emzileni, noma bachithe isikhathi esiningi bengadlile, abanye badle baqede ngaphambi kokuthi kuqale umjaho. kuhilela umsebenzi wesiteji sokugaya ohlelweni lwezemidlalo.Ngenxa yokuxhumana phakathi komsebenzi wokugaya ukudla nokusebenza ngokomzimba, lezi zigaba ezimbili zizodala izinkinga zesisu (isisindo, i-asidi, isicanucanu, ukuhlanza) kanye nezinkinga zesistimu (isiyezi, ukukhathala) kubashayeli ngesikhathi esifanayo, ngaleyo ndlela kuthinte ezemidlalo noma ukusebenza kwabo.
Yiziphi ezinye zezinyathelo zokuphepha namathiphu okudla okufanele uwalandele ngaphambi kokuthi i-visor yehle lapho ungena ethrekhi?
Nalu uhlu lwezinto okufanele uzenze / ongazenzi ukuze ube sezingeni eliphezulu ngesikhathi sokuzivivinya:
• Yehlisa ukugcwala kwamafutha esidlweni: gwema ukudla okuthosiwe kakhulu namafutha aphekiwe (awekho ama-fried amakhulu ane-ketchup nemayonnaise atholakala kuma-karting bar nasemakhishini);ukunciphisa amasoseji (i-bresaola ne-prosciutto kuhle);ukunciphisa amafutha, ama-condiments, ushizi nobisi lonke njengoba amafutha adinga izikhathi ezinde zokugaya;
• ungagcwalisi ukudla kwamaprotheni ngaphambi komncintiswano, njengoba kungadingeki;
• thatha ukudla okunothe ngama-carbohydrate, ngokuvamile agayeka kalula, futhi akhuthaza ukwanda kwezitolo ze-glycogen emisipha nesibindi;
• ukunciphisa ushukela, kuhlanganise nokupheka ushukela;
• gwema ukungezwani okunciphisa noma okwenza isigaba sokugaya sibe yinkinga kakhulu, ukuxuba isidlo esigcwele isitashi nokudla okunamaprotheni (i-pasta noma isitsha selayisi nesinyama noma ezinye izinhlobo zenyama noma amaqanda noma ushizi), noma izidlo ezimbili ezihlukene zamaphrotheni (inyama noshizi, inyama namaqanda, amaqanda noshizi, ubisi nenyama, ubisi namaqanda);
• ungakudli ukudla ongakaze ukuzame ngaphambili;kangcono ukudla ukudla okuvamile;
• phuza imithamo emincane kodwa kaningi yamanzi phakathi nosuku futhi uhlanganise neziphuzo ezine-hydro-saline;khumbula futhi iseluleko sikaJackie Stewart omkhulu: “Lapho ushayela, ungalokothi uphuze”, ngokusobala ubhekisela otshwaleni.
UKUDLA KWABASHAYELI F1
Abashayeli be-F1 bangaphansi kwezimo ezimbi kakhulu ukusho okuncane, okungenzeka ukuthi umuntu ojwayelekile ngeke akwazi ukuzibamba.Emjahweni, umshayeli angase alahlekelwe ngisho namaphesenti angama-40 oketshezi lomzimba wakhe.Ngaphezu kwalokho, izimoto zalo nyaka zishesha kakhulu kunangaphambili, zine-aerodynamics eningi kanye namathayi abanzi.Abashayeli kufanele baqeqeshelwe umzimba okukhethekile ukuze balungele ama-G-force aphezulu futhi ikakhulukazi ukunyakaza komzimba nekhanda.Ngesikhathi semijaho emijahweni yasehlobo noma ezindaweni ezishisa kakhulu (iMalaysia, Bahrain, Brazil ukubiza ezintathu kuphela), abashayeli be-F1 baphoqeleka ukuthi bamelane namazinga okushisa aphezulu ngaphakathi ezimotweni ngamabanga amade ngesivinini esivame ukudlula ku-300 km/h, ukushisa nokukhathala. kuhlangene ingozi empilweni yabo.Kwamanye ama-GP, phakathi kokuqala nokuphela komjaho, abanye abashayeli balahlekelwa ama-kg amabili kuya kwamathathu.Ukudla okunomsoco kudlala indima ebalulekile futhi eyisisekelo ekulungiseleleni kangcono imijaho, ngakho-ke, yini abashayeli be-F1 abavame ukuyidla?
•Ibhulakufesi: kudliwa ngo-7.00 ekuseni futhi kunama-calories angu-550 ahlukaniswe phakathi kwe-oatmeal, izithelo ezihlukene kanye nembewu, cishe u-40 cl wamanzi anolamula omncane ukuze uthole amanzi angcono, kanye netiye elihlaza;
•Ukudla kwasekuseni: ama-calories angu-285 ahlanganisa okusanhlamvu namantongomane, izithelo ezixutshwe ezinovithamini C kanye nama-cl angu-25 kakhukhunathi;
•Isidlo sasemini: isethwe ku-12.30, ingeqi ama-calories angu-780, ihlukaniswe yaba imenyu ehlanganisa isoya, imifino, irayisi elinsundu.Konke kuhlanganiswe nekhofi noma itiye elihlaza kanye nenani elincane likashokoledi omnyama;
•Isidlo santambama: ubhanana nejusi ye-apula;
•Isidlo sakusihlwa: ngo-21.00, nemenyu ehlanganisa inyama noma inhlanzi, izambane elibhakiwe nesaladi kanye nedessert iyogathi nesithelo esibomvu.Ekugcineni amabhisikidi amathathu-ane anojamu omncane, ingxenye yesithelo kanye netiye eliluhlaza ngaphambi kokuyolala.
UBUSO NOBUSO NOSHAYELI: SIMON OHLIN
USimon Ohlin waseSweden oneminyaka eyishumi nesikhombisa ubudala, owagqama ngonyaka odlule ngesikhathi somjaho waseKristianstaad wompetha base-European CIK-FIA, usitshela ngemikhuba yakhe yokudla nesitayela.
USimon uwazi kahle umehluko phakathi kwama-carbohydrate, amafutha, amaprotheni, amavithamini namaminerali.Naphezu komzimba wakhe ophelele, akaqapheli kakhulu ukulandela ukudla kwezemidlalo okuqondene nomuntu okusekelwe ohlotsheni lwakhe lomzimba kanye nomsebenzi wakhe wokuncintisana, futhi akasebenzisi isazi sezokudla esikhethekile: lokhu kwasimangaza, njengoba silungiselela imincintiswano, uziqeqesha ejimini izikhathi ezinhlanu kuya kweziyisithupha ngesonto.
Kunoma yikuphi, uqikelela kakhulu ukuthi adle ukudla okunempilo nokufanele izidingo zakhe.Ngosuku lomjaho, udlani?
Udla isidlo sasekuseni ngabo-7.30 ekuseni neyogathi, okusanhlamvu, ijusi yezithelo, isithelo esomisiwe nempushana yamaprotheni exutshwe nobhanana noma ubisi oluncane.Kwesinye isikhathi weqa ukudla okulula kwasekuseni, futhi angase akhethe amabha wamandla.Udla isidlo sasemini amahora angu-1.5 ngaphambi komncintiswano: ukhetha ukudla i-pasta nemifino eminingi.Ngemva komjaho, uSimon akadli lutho ngaphandle kokuvuma ukuthi uma kwenzeka kuba nomphumela omuhle kakhulu, uzovuma ukudla “okunganconywa,” njengophudingi omnandi.Ekugcineni, isidlo sakusihlwa sisekelwe kuma-carbohydrate (ungumthandi we-pizza) nezithelo ezomisiwe ukuze avuselele amandla alahlekile phakathi nosuku futhi wengeze ukuhlinzekwa kwamafutha amahle adingekayo.Ngokuqondene noketshezi, uSimon uphuza amanzi amaningi ngezimpelasonto zomjaho futhi ubuye azuze eziphuzweni ze-isotonic ukuze athole amanzi angcono futhi anembe kakhudlwana emzimbeni wakhe.
Ubuhle nobubi bendlela kaSimoni yokudla ngosuku lomncintiswano?
Impela ukweqa ukudla okulula kwasekuseni kuyiphutha elibi kakhulu, futhi uyakwazi lokhu: lokhu kuntuleka kwesinye isikhathi kumholela ekungeneni ethrekhi ngaphandle kwamandla afanele awadingayo.Okuhle kakhulu, ngakolunye uhlangothi, indlela ye-methodical ayisebenzisayo ngosuku lweqiniso: izikhathi nezimo zokudla zihlala zifana futhi lesi sici siyamsiza ukuba alungele lapho egijima.
UKUDLA EKUPHELENI KWE-TRACK SESSION
Ekupheleni kwezivivinyo, amaseshini amahhala futhi afanelekayo noma umjaho, yini okufanele uyenze?Umgomo wokudla okunomsoco wangemva kweseshini uwukuhlanganisa kabusha ukulahlekelwa kwe-hydrosaline okudalwe ngesikhathi sokusebenza kwezemidlalo kumzimba womshayeli ukuze kulungiselelwe ukuhlanganiswa kabusha kwe-glycogen yemisipha esetshenzisiwe, ukulungisa umonakalo wesakhiwo owumphumela womzamo womzimba ozinzile nokugwema ukugcwala ngokweqile kwe-metabolic.Njengomphumela womzamo omkhulu nowesikhathi eside endleleni, kuthatha amahora angaba ngu-20 ukubuyisela izitolo ze-muscle glycogen, kodwa amahora amabili okuqala ngemva kokuphela kokusebenza yiwona abaluleke kakhulu ukugcwalisa nokubuyisela ukushoda kwamandla.
Kunconywa ukuthi:
• thatha ama-carbohydrate kodwa anenani eliphansi kunalawo alindelwe ngaphambi komjaho;
• sebenzisa izitsha zamaprotheni ngemifino ephekiwe kanye / noma eluhlaza;
• phuza futhi uphuze uketshezi oluningi ukhumbula ukuthi ukoma ngokuvamile akulona inkomba yeqiniso yesidingo sangempela soketshezi olulahleka ngokujuluka: kungcono ukuphuza ngokweqile (okukhishwa kalula ngomjuluko nomchamo) kunokuzikhawulela;kusukela emithonjeni nasezifundweni zesayensi, ukulahlekelwa kwamanzi angu-5% wesisindo somzimba kungaholela ekwehleni kwe-50% ekusebenzeni kahle.
AKUKHO UKUDLA ONGAWUWINA UMJADLO, KODWA KUNINGI UKUDLA KANYE NEZINDLELA ZOKUDLA EZINGALAHLEKELWA KLULA KANYE.
ISIBONELO SOKUDLA YOKUDLA: USUKU LOMHLANGANO
Umgomo wokudla okunomsoco uwukuqinisekisa ukugeleza kwamanzi okuphelele komzimba kanye nokunikeza umshayeli inani elanele lamandla asatshalaliswa kahle usuku lonke ukuze agweme ingozi yokudala ukuphazamiseka kokugaya ukudla, indlala, noma ubuthakathaka.Ukudla kufanele kunikezwe ngobuningi, ngekhwalithi, isikhathi nangendlela ukuze kungadali umzamo oweqile emshinini we-gastro-enteric njengoba kakade kushukunyiswa kakhulu ukukhathazeka nokungezwani okuvamile kwezikhathi zangaphambi komjaho.
Isibonelo sokudla kosuku lokuncintisana lokudla kwezemidlalo singahlukaniswa kanje:
1. Ibhulakufesi eliqukethe amaprotheni noma ama-carbohydrate, kuye ngokuthi umshayeli unambitheka kanjani, okungenani imizuzu engamashumi ayisishiyagalolunye ngaphambi kokufudumala;
2. Isiphuzo sasekuseni esinezithelo ezintsha zonyaka (akukho ubhanana, njengoba zidinga ukugaya isikhathi eside), noma ngesangweji nge-ham, i-prosciutto noma i-bresaola;
3. Isidlo sasemini ngesitsha sokuqala sekhosi (i-pasta enotamatisi noma engenawo, noma ilayisi elimhlophe), i-bresaola encane noma i-prrosciutto enoshizi omncane weParmesan kanye ne-jam tart, okufanele idliwe ihora nesigamu noma amahora amabili ngaphambi komjaho;
4. Isidlo santambama esinezithelo zonyaka (umkhawulo kabhanana) noma ama-smoothies;
5. Isidlo sakusihlwa ngesidlo sokuqala (i-pasta engenawo ama-condiments, noma i-tomato sauce elula), isidlo samaprotheni nesaladi.
I-athikili idalwe ngokubambisana noI-Vroom Karting Magazine.
Isikhathi sokuthumela: Mar-29-2021