UKUTYA KWILIZWE LOKUGQIBELA KART

Ukutya okunobulungisa nokulungelelana kubaluleke kakhulu ukuba ube kwimilo eyi-100% ngokwembono yomzimba nengqondo ngexesha lemidlalo.Ngokuqinisekileyo, ukutya okunesondlo okunesondlo akuyi kwanela ukuphumelela kodwa ngokuqinisekileyo kuya kuqinisekisa abaqhubi isixa esifanelekileyo kunye nomgangatho wamandla ukuba benze ngokusemandleni abo xa uqeqesho kunye nokunceda ukufumana iziphumo ngexesha leemvavanyo ezininzi, ukushisa, iziqinisekiso kunye neentlanga, ngaphandle, Ukuqala, ukuba nomngcipheko wokuphelelwa ngamanzi emzimbeni

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UKUTYA UKUDLA KWABAQHUBI: IImpazamo & INGCEBISO

Umgaqo oyintloko ulula kakhulu: akukho ukutya okunokuphumelela ugqatso, kodwa kukho ukutya okuninzi kunye neendlela zokutya ezinokwenza iimbaleki ziphulukane lula.Ukuqala kolu qikelelo kuyimfuneko ukuba uzenzele inkqubo yokwazisa ngokutya kwaye uqhelane neekhonsepthi ezimbalwa eziluncedo ekusekeni ukutya okuchanekileyo, okulinganayo kunye nokwakho okusekwe kwimizamo yomzimba yokugcinwa.Ukutya kufuneka kusekwe yingcali yezondlo zezemidlalo ngenxa yobungcali kunye nezixhobo zabo.Enyanisweni, kwimbaleki kubalulekile ukuseta i-diet i?ipe kunye nokwakheka, ubunzima, amafutha omzimba, kunye nezinto ezinxulumene nazo.Kukho iindlela ezahlukeneyo kunye nezixhobo zokulinganisa ubunzima / amanqatha omzimba, ezinye zazo, ngaphezulu okanye ngaphantsi, sikhankanya:

• I-DEXA (i-Dual Energy X-rayAbsorptiometry), ichanekile kodwa iyabiza;

• ukuWeyisha nge-hydrostatic, kuchanekile kodwa kuyabiza;

• i-bioimpedance, eqhelekileyo, ichanekile, ixhaphake kakhulu;

• i-plicometry, ilula, kodwa ayithembekanga kakhulu;

• I-NIR (Kufuphi ne-Infra-Red), ilula, ikhawuleza kodwa ingachanekanga kakhulu;

• isikali sokuthintela, ngokukhawuleza nangokuchanekileyo;

• I-BOD POD plethysmography, ngokukhawuleza kunye ne-automated;

• TOBEX (Total Body Electrical Conductivity), ichaneke kakhulu kodwa ibiza kakhulu;

• Ifomula kaWilmore-Behnke, elula, ayifanelekanga;

• 40, ichaneke kakhulu kodwa ibiza kakhulu;

• I-AdipometroBodyMetrix, ephucukileyo kwaye ichanekile.

UKUDLA KWAPHAMBI KOHLANGA

Isondlo ngaphambi nangemva kokhuphiswano kufuneka lube luthile kwaye lucwangciswe, kungakhathaliseki ukuba kukutya kunye nokuhlelwa kwexesha, nokuba kukho iimpazamo ezininzi kwimicimbi yezemidlalo, ziqhutywa ngabaqhubi beengcali kunye nabaqalayo.Ezinye zezi mpazamo ngokuqhelekileyo azichaphazeli ukusebenza kwabaqhubi, ngokukodwa abaqhubi abancinci, kuba isakhono sokugaya sokugqibela siphezulu kakhulu kunesiqhelo, ngoko abaphazamiseki.Kwimeko nayiphi na into, ukutya ukutya okanye iziphuzo ezingakhuthazwayo akuyi kuba nefuthe elibi kwimpilo kuphela, kodwa kubangele iingxaki ezinzulu.Ukongeza, ukudinwa okuqhelekileyo, uxinzelelo okanye ukuxhalaba kukhuphiswano kunokuba nefuthe elibi ekusebenzeni kwezemidlalo.

Eyona nto ixhaphakileyo yokungaqondi kakuhle efumaneka kwibala lomdyarho kukubona ukuba abaqhubi abatyi ixesha elide emzileni, okanye bachithe ixesha elininzi bengatyi, lo gama abanye besitya nje phambi kokuba kuqale ugqatso. ibandakanya umsebenzi weqonga lokwetyisa kwinkqubo yezemidlalo.Ngenxa yokusebenzisana phakathi komsebenzi wokugaya kunye nomsebenzi womzimba, ezi zigaba zimbini ziya kubangela iingxaki zesisu (ubunzima, i-asidi, isicaphucaphu, ukuhlanza) kunye neengxaki zenkqubo (isiyezi, ukukhathala) kubaqhubi ngexesha elifanayo, ngaloo ndlela kuchaphazela imidlalo yabo okanye ukusebenza.

Inokuba ngawaphi amanyathelo okhuseleko kunye neengcebiso zesondlo ekufuneka zilandelwe ngaphambi kokuba i-visor yehle xa ungena emzileni?

Nalu uluhlu lwezinto omawuzenze / ongazenziyo ukuze ube kumgangatho ophezulu ngexesha lomsebenzi womzimba:

• Nciphisa umthamo wamafutha esityeni: kuphephe ukutya okuqhotsiweyo nzulu kunye namafutha aphekiweyo (akukho fries ezinkulu ezineketchup kunye nemayonnaise ezifumaneka kwiikarting bar kunye namakhitshi);ukunciphisa iisoseji (i-bresaola kunye ne-prosciutto zilungile);ukunciphisa amafutha, i-condiments, i-cheeses kunye nobisi olupheleleyo njengoko amafutha afuna ixesha elide lokugaya;

• musa ukuzalisa ukutya kweprotheyini ngaphambi kokhuphiswano, njengoko kungafunekiyo;

• thatha ukutya okucebileyo kwi-carbohydrates, ngokuqhelekileyo kulula ukugaywa, kwaye bakhuthaza ukwanda kweevenkile ze-glycogen kwiimisipha kunye nesibindi;

• ukunciphisa iishukela, kuquka ukupheka ushukela;

• kuthintele ukungahambelani okucothayo okanye okwenza inkqubo yokwetyisa ibe yingxaki ngakumbi, ukuxuba isitya esityebileyo ngesitatshi kunye nokutya okuneprotein (i-pasta okanye isitya serayisi esinenyama okanye amaqanda okanye itshizi), okanye izitya ezimbini ezahlukeneyo zeprotheyini (inyama netshizi, inyama namaqanda, amaqanda kunye netshizi, ubisi nenyama, ubisi namaqanda);

• ungakutyi ukutya ongazange ukuzame ngaphambili;ngcono ukutya ukutya okuqhelekileyo;

• ukusela iidosi ezincinci kodwa rhoqo zamanzi emini kwaye ukwayamanise neziselo ze-hydro-saline;khumbula kwakhona isiluleko sikaJackie Stewart omkhulu: "Xa uqhuba, ungaze usele", ngokucacileyo ubhekisela etywaleni.

UKUTYA UKUTYA KWABAQHUBI F1

Abaqhubi be-F1 baphantsi kweemeko ezimbi kakhulu ukuba bathethe kancinci, mhlawumbi umntu oqhelekileyo akanakukwazi ukusingatha.Kugqatso, umqhubi usenokuphulukana ne-40% yolwelo lomzimba wakhe.Ukongeza, iimoto zalo nyaka zikhawuleza kakhulu kunangaphambili, kunye ne-aerodynamics eninzi kunye namatayara abanzi.Abaqhubi kufuneka bafumane uqeqesho olukhethekileyo lomzimba ukuze balungele imikhosi ye-G ephezulu kwaye ngakumbi iintshukumo zomzimba nentloko.Ngexesha lomdyarho kwimidyarho yasehlotyeni okanye kwiindawo ezishushu kakhulu (iMalaysia, Bahrain, eBrazil ukubiza ezintathu kuphela), abaqhubi beF1 banyanzelwa ukuba bamelane namaqondo obushushu aphezulu ngaphakathi kweemoto kwimigama emide ngesantya esihlala sidlula i-300 km / h, ubushushu kunye nokudinwa. kudityaniswe nengozi kwimpilo yabo.Kwezinye ii-GPs, phakathi kokuqala nokuphela kogqatso, abanye abaqhubi baphulukana neekhilogram ezimbini ukuya kwezintathu.Ukutya okunesondlo kudlala indima ebalulekileyo nesisiseko ekulungiseleleni ugqatso, kwaye ke, badla ngokutya ntoni abaqhubi be-F1?

Isidlo sakusasa: ityiwa nge-7.00 am kwaye iqulethe i-550 yeekhalori ezahlulwe phakathi kwe-oatmeal, iziqhamo ezidibeneyo kunye nembewu, malunga ne-40 cl yamanzi kunye ne-lemon encinci kwi-hydrate engcono, kunye neti eluhlaza;

•I-snack yasekuseni: 285 calories equka iicereals namandongomane, iziqhamo ezixutyiweyo ezinovithamin C kunye malunga ne25 cl yamanzi ekhokhonathi;

• Isidlo sasemini: ibekwe kwi-12.30, ayidluli iikhalori ze-780, ihlulwe kwimenyu equka i-soy, imifuno, irayisi emdaka.Zonke zixhaswe yikhofi okanye itiye eluhlaza kunye nenani elincinci letshokolethi emnyama;

• I-snack yasemva kwemini: ibhanana kunye nejusi yeapile;

•Isidlo sangokuhlwa: ngo-21.00, kunye nemenyu equka inyama okanye intlanzi, iitapile ebhakiweyo kunye nesaladi kunye nedessert iyogurt kunye neziqhamo ezibomvu.Ekugqibeleni iibhiskithi ezintathu ezine-jam encinci, inxalenye yeziqhamo kunye neti eluhlaza ngaphambi kokulala.

UBUSO-BUSO NOMQHUBI: SIMON OHLIN

USimon Ohlin oneminyaka elishumi elinesixhenxe ubudala waseSweden, owaphuma ngaphandle kunyaka ophelileyo ngexesha lomdyarho weKristianstaad wokhuphiswano lobuntshatsheli lweCIK-FIA yaseYurophu, usixelela ngendlela atya ngayo kunye nesimbo sakhe.

USimon uwazi kakuhle umahluko phakathi kweecarbohydrates, amafutha, iiprotheyini, iivithamini kunye neeminerali.Ngaphandle komzimba wakhe ogqibeleleyo, akanyanisekanga kakhulu ekulandeleni ukutya kokwenyani kwezemidlalo okusekwe kuhlobo lomzimba wakhe kunye nomsebenzi wakhe wokhuphiswano, kwaye akasasebenzisi ingcali yezokutya okukhethekileyo: oku kwasothusa, kuba silungiselela ukhuphiswano, uzilolonga ejimini izihlandlo ezihlanu ukuya kwezintandathu ngeveki.

Kuyo nayiphi na imeko, ulumke kakhulu ukuba atye ukutya okunempilo nokufanelekileyo kwiimfuno zakhe.Ngomhla wogqatso, utya ntoni?

Ufumana isidlo sakusasa malunga ne-7.30 am kunye neyogathi, iisiriyeli, ijusi yeziqhamo, iziqhamo ezomisiweyo kunye nomgubo weproteni oxutywe nebhanana okanye ubisi oluncinci.Ngamanye amaxesha utsiba i-snack yasekuseni, kwaye angakhetha imivalo yamandla.Unesidlo sasemini kwiyure eyi-1.5 ngaphambi kokhuphiswano: ukhetha ukutya kakhulu ipasta kunye nemifuno.Emva kogqatso, uSimon akatyi kwanto ngaphandle kokuvuma ukuba xa kukho isiphumo esihle, uya kunikezela kukutya “okungancomekiyo” okufana nesimuncumuncu.Ekugqibeleni, isidlo sakusihlwa sisekelwe kwi-carbohydrates (ungumthandi we-pizza) kunye neziqhamo ezomisiweyo zokuvuselela amandla alahlekileyo emini kunye nokongeza ukunikezelwa kwamafutha afanelekileyo afunekayo.Ngokuphathelele ulwelo, uSimon usela amanzi amaninzi ngeempelaveki zomdyarho kwaye ukwaxhamla kwiziselo ze-isotonic ukuze afumane amanzi angcono nachanekileyo.

Iinzuzo kunye neengozi zendlela kaSimon yokutya ngosuku lokhuphiswano?

Ngokuqinisekileyo ukutsiba i-snack yasekuseni sisiphene esibi kakhulu, kwaye uyayazi le nto: oku kuswela ngamanye amaxesha kumkhokelela ekungeneni kumzila ngaphandle koovimba bamandla abafanelekileyo abayifunayo.I-positive kakhulu, kwelinye icala, yindlela yemethodical ayithathayo ngomhla wenyaniso: amaxesha kunye nokubekwa kokutya kuhlala kufana kwaye lo mba uyamnceda ukuba alungele xa ebaleka.

IZONDLO EKUPHELENI KWESESHINI YOMDLALO

Ekupheleni kovavanyo, iiseshini zasimahla kunye nezifanelekileyo okanye ugqatso, yintoni omawuyenze?Injongo yesondlo sasemva kweseshoni kukudibanisa kwakhona ilahleko ye-hydrosaline eveliswe ngexesha lomsebenzi wezemidlalo kumzimba womqhubi ukuthanda ukuvuselelwa kwe-glycogen yezihlunu ezisetyenzisiweyo, ukulungisa umonakalo wesakhiwo osisiphumo somgudu womzimba ozinzileyo kunye nokuphepha ukugqithiswa kwe-metabolic.Njengomphumo womzamo omkhulu kunye nexesha elide kwindlela, kuthatha ngokuqhelekileyo malunga neeyure ze-20 ukubuyisela i-muscle glycogen store, kodwa iiyure ezimbini zokuqala emva kokuphela komsebenzi zizona zibaluleke kakhulu ukuzalisa nokubuyisela ukusilela kwamandla.

Kuyacetyiswa ukuba:

• thatha iikhabhohayidrethi kodwa ezinomthamo osezantsi kunezo bezicingelwa kwangaphambili;

• sebenzisa izitya zeprotheni kunye nemifuno ephekiweyo kunye / okanye eluhlaza;

• sela kwaye usele izixa ezikhulu zolwelo ukhumbula ukuba ukunxanwa akusoloko kuphawulwa yinyani yemfuneko yokwenyani yolwelo olulahlekileyo ngenxa yokubila: bhetele ukusela kakhulu (okupheliswa ngokulula kukubila nomchamo) kunokuzinqanda;ukusuka kwimithombo kunye nezifundo zesayensi, ukulahlekelwa kwamanzi kwi-5% yobunzima bomzimba kunokukhokelela kwi-50% yehla ekusebenzeni kakuhle.

AKUKHO KUTYA KUNOKULUPHUMELA Ugqatso, KODWA KUNINZI UKUTYA NEINDLELA ZOKUTYA EZINGALAHLWA KLULA.

UMZEKELO WOKUTYA UKUDLA: USUKU LOMdyarho

Injongo yesondlo kukuqinisekisa ukona kwe-hydration ye-organism kunye nokubonelela umqhubi umthamo owaneleyo wamandla asasazwa kakuhle imini yonke ukuphepha umngcipheko wokufumana ukuphazamiseka kokutya, ukulamba, okanye ubuthathaka.Ukutya kufuneka kulawulwe ngobuninzi, umgangatho, ixesha kunye nendlela ukuze kungabikho nzame egqithisileyo kwi-gastro-enteric apparatus njengoko sele ivuselelwe ngokugqithisileyo lixhala kunye noxinzelelo oluqhelekileyo lwamaxesha angaphambi kogqatso.

Umzekelo wokutya kwemidlalo yosuku olukhuphisanayo unokwahlulwa ngolu hlobo lulandelayo:

1. Isidlo sakusasa seprotheyini okanye i-carbohydrate, kuxhomekeke kwincasa yomqhubi, ubuncinane imizuzu engamashumi asithoba ngaphambi kokufudumala;

2. I-snack yasekuseni kunye neziqhamo ezitsha zonyaka (akukho bhanana, njengoko zifuna ukugaya ixesha elide), okanye kunye nesandwich kunye ne-ham, iprosciutto okanye i-bresaola;

3. Isidlo sasemini kunye nesitya sekhosi yokuqala (i-pasta kunye okanye ngaphandle kwe-tomato, okanye irayisi emhlophe), i-bresaola encinci okanye i-prrosciutto kunye ne-Parmesan cheese encinci kunye ne-jam tart, ukuba idliwe iyure enesiqingatha okanye iiyure ezimbini ngaphambi kogqatso;

4. I-snack yasemva kwemini kunye neziqhamo zonyaka (umlinganiselo webhanana) okanye i-smoothies;

5. Isidlo kunye nesitya sekhosi yokuqala (i-pasta engenazo i-condiments, okanye i-tomato sauce elula), isitya seprotheni kunye nesaladi.

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