Ubuhlungu besisu somgijimi buhamba ngamanye amagama: isisu somgijimi, ukugijima komgijimi, noma amajaqamba esiswini. Noma ngabe sikubiza ngani, akumnandi.
Izimpawu zamajaqamba esiswini, izifiso ezinamandla zokuya endlini yokugezela, isicanucanu kanye nesifo sohudo ngesikhathi sokugijima kunganciphisa ijubane lakho futhi kwenze ukuqeqeshwa kube nzima. Sixoxa ngezimbangela zesisu somgijimi, kanye nezincomo zokwelashwa nokuvimbela.
Izimbangela
Isayensi iphakamisa ukuthi isisu somgijimi sibangelwa ukugijima Mechanics ngokwayo, kanye nezici zokudla nama-hormone.
Uma sigijima isikhathi eside, ukugeleza kwegazi okuvame ukuya ohlelweni lokugaya ukudla kuphambukela ohlelweni lwenhliziyo nemithambo yegazi. Lokhu kungaphazamisa futhi kucasule inqubo yokugaya. Ngenxa yalokho, singase sibe nomuzwa wokuthi sinesidingo esinamandla sokukhipha noma yini esesimisweni sokugaya ukudla. Singagcina sinezimpawu zohudo.
Kwenzeka lokhu nje, umzimba nawo ulokhu wehla wenyuka njengoba siqhubeka nokugijima. Lokhu kunyakaza kwenza kube nomuzwa wokuthi kudingeka sisebenzise indlu yokugezela, njengoba imfucumfucu iphushwa emathunjini futhi i-asidi yesisu igcwale.
Ngaphezu kwalokho, ukugijima kubangela ukukhululwa kwamahomoni afana i-cortisol. Lawa mahomoni angazizwa kahle lapho eshaya, okubangela ukuphakama okujwayelekile abagijimi abawazi ngokuthi "ukuphakama komgijimi." Kodwa zingaphinde zibe nomthelela ohlelweni lokugaya ukudla futhi zengeze ekudidekeni umzimba okuzwayo ngesikhathi somsebenzi wokukhuthazela njengokugijima.
Ubuhlungu besisu noma isisu somgijimi kuvamile, ikakhulukazi phakathi abagijimi bebanga. Abacwaningi balinganisela ukuthi phakathi kwamaphesenti angu-30 kuya kwangu-90 abagijimi nabasubathi bezemidlalo abakhuthazela baba nezimpawu zesisu ngesikhathi sokujima nemijaho.
Ingabe kuyingozi ukuba nesifo sohudo lapho ugijima?
Izimpawu zohudo lomgijimi ngokuvamile zizoqala ngesikhathi sokuqeqeshwa futhi zingaqhubeka amahora ngemva kokuqeda ukugijima. isifo sohudo somgijimi akufanele ihlale ngaphezu kwamahora angama-24. Uma sinesifo sohudo ngenkathi sigijima futhi ukugeleza kwamathumbu okuxekethile kungayeki, kungase kube uphawu lwesinye isimo sezempilo.
Emahoreni amabili ngaphambi kokuqala komjaho, kunconywa ukuthi ugweme ukudla noma yini enye ngaphandle kwesidlo esisheshayo esikhuthaza amandla, esifana nethosti kakolweni ophelele noma ubhanana. Sizogwema i-caffeine yanoma yiluphi uhlobo esikhathini esiseduze ngaphambi kokuba sisebenze, njengoba isebenza njenge-diuretic. Uma sithambekele ekutholeni isifo sohudo sabagijimi, sizozama ukunciphisa izithako ezinoshukela, ushukela, notshwala ngobusuku obandulela umjaho.
Ngaphezu kwakho konke, qaphela ngamaphakheji we ijeli yamandla kanye nezithasiselo okufanele zinikeze "uphethiloli" olula, ophathekayo ngesikhathi sokugijima. Eziningi ziqukethe ama-sweeteners okwenziwa kanye nama-preservatives angabangela isifo sohudo. Ngaphezu kwakho konke, sizohlala sinamanzi ngaphambi, phakathi nangemuva kokugijima.
Ukwelapha
Alikho ikhambi lobuhlungu besisu namajaqamba lapho ugijima, kodwa kunezinyathelo ezimbalwa zokuvimbela ongazithatha ukuze uzame ukunciphisa izimpawu.
ukudla
Ushintsho ekudleni lungathuthukisa ukusebenza ngenkathi sigijima. Kungase futhi kuholele ekubuhlungu kwesisu okuncane ngesikhathi sokuqeqeshwa kanye nomjaho.
Ukudla okuphansi koshukela namacarbohydrate athile, okubizwa nangokuthi ukudla okuphansi kwe-FODMAP , kuboniswe ukuthi kunomphumela omuhle ezinkingeni zamathumbu ngesikhathi sokuzivocavoca. Ukudla okuphansi kwe-FODMAP kugwema ukolweni nemikhiqizo yobisi, kanye nama-sweeteners okwenziwa, uju, nezithelo nemifino eminingi.
Singacabangela nalapho sisebenzisa ukudla neziphuzo. Ukudla nokuphuza ngaphambi nje kokuzivocavoca kungabangela ubuhlungu obukhulu besisu ngesikhathi sokuzivocavoca.
Ama-probiotic
Amathumbu anempilo kanye nokuphuma kwesisu okuvamile kungasho ukuthi uzwa ubuhlungu obuncane besisu ngesikhathi sokuzivocavoca. Ukuthatha ama-probiotic supplements kungasiza ukuqinisa amathumbu akho futhi kukwenze ungabi lula ukuya endlini yangasese ngesikhathi sokuqeqeshwa.
Amaviki amane nje ezithako zama-probiotic asiza abagijimi bathuthukise ukukhuthazela nokugaya ukudla lapho begijima emazingeni okushisa aphezulu. Ama-probiotics aboniswe ukusiza ukwehlisa izimpawu zesisu zabagijimi ngesikhathi somjaho.
Amanzi
Ama-Cramps, isicanucanu, nobuhlungu besisu lapho ugijima kungaba umphumela wokuntuleka kwe-hydration. I-hydration ngaphambi nangesikhathi eside ibalulekile, kodwa ukuyithola kungaba nzima.
Ukuphuza amanzi amaningi kungenza amajaqamba kanye nokucasuka kokugaya kube kubi kakhulu. Ukubheja okuphephe kakhulu ukuthuthukisa umkhuba wokuphuza amanzi anele njalo nokusebenzisa iziphuzo ezifakwe i-electrolyte ngaphambi nje nangemva kokugijima kwakho.
I-Práctica
Ngisho nabasubathi be-elite abagijima ama-marathon amaningi unyaka ngamunye babhekana nesisu somgijimi ngezikhathi ezithile. Ukuthola isimiso esisebenzela isistimu yethu nokunamathela kuso ngezinsuku zokuqeqesha nezokugijima kungenza amajaqamba esiswini angabi yisithiyo. Kungase kuthathe ukuzama kancane ukuze kulungiswe, kodwa uma usutholile okusebenzayo, sizonamathela kukho.
Ngokungangabazeki, abagijimi abaningi bathembele ekubeni nesimiso esiqinile sangaphambi komjaho esifaka ukudla okulula okufanayo kwangaphambi komjaho kanye nokudla okufanayo kokululama ngemva komjaho.
Amathiphu okugwema
Ayikho into embi ukwedlula isisu ngesikhathi sigijima. Kungakhathaliseki ukuthi unomthungo oseceleni (amajaqamba aseceleni) noma uzwa isidingo sokugijima uye endaweni eseduze ye-port-a-potty, izinkinga zesisu zingangena endleleni yokusebenza.
Prakthiza ukufaka amafutha
Lapho siziqeqeshela umjaho wamabanga amade, sizochitha amahora amaningi sigijima isonto ngalinye ukuze kancane kancane sakhe ukukhuthazela kwemisipha ne-cardiorespiratory. Kodwa-ke, njengoba nje siqeqesha imilenze yethu kulawo ma-run amade, sidinga futhi ukuqeqesha amathumbu ethu.
Abasubathi abasha bayeqa uphethiloli ngesikhathi sokuqeqeshwa kodwa bazame ukusebenzisa isiphuzo sezemidlalo noma ijeli yamandla ngesikhathi sakhe sokuqala eside. Umphumela uba ukubukeka kwamajaqamba esiswini, ngenxa yesisu esingakaze senze ukucubungula uphethiloli ezimweni ezinjalo.
Ngenhlanhla, isixazululo salokhu silula. Sizomane sizilolonge isu lokudla ngesikhathi sokuqeqeshwa. Lokhu kuzosiza inqubo yesisu ifuthe ngaphansi kwezimo zokuncipha kokugeleza kwegazi lokugaya kanye nokunyakaza kokugijima kokugijima.
Ungadli ngokweqile
Kungaba nzima ukunquma inani elifanele likaphethiloli okufanele lisetshenziswe phakathi nomjaho omude. Kodwa kunconywa ukuthi sizame ukushintsha wonke amakhalori esiwashisa. Esikhundleni salokho, sizohlose ukudla cishe amagremu angama-30-60 wama-carbohydrate (cishe ama-calories angu-120-240) ngehora ekugijimeni okuhlala isikhathi eside kunehora nemizuzu engu-15.
Uma uziqeqeshela i-triathlon yesikhathi eside noma i-ultramarathon, ungaqhuma ibanga elingafika ku-30 kuya ku-90 amagremu ama-carbohydrate ngehora. Njengoba siqala ukuzama ukusebenzisa uphethiloli, sizoqala ekugcineni okuphansi kwalolu hlu. Uma sinomuzwa wokuthi sidinga amandla engeziwe, kancane kancane singasebenza indlela yethu sifike ekugcineni okuphezulu kobubanzi ekugijimeni okulandelayo futhi sibone ukuthi izisu zethu ziwathatha kanjani.
ukunciphisa i-fiber
I-fiber iyisihluthulelo sempilo yokugaya ukudla nsuku zonke, njengoba isiza ukugcwala indle futhi ivimbele ukuqunjelwa. Kodwa-ke, ngaphambi kokuphuma ukuyogijima, into yokugcina oyifunayo yisisu esigcwele i-fiber engabangela amajaqamba kanye nesidingo esiphuthumayo sokuya endlini yokugezela.
Abantu abahlukene bangakwazi ukubekezelela amanani ahlukene efayibha esidlweni sangaphambi kokuzivocavoca. Futhi uma sesikujwayele, ukudla okune-fiber okusesilinganisweni kungasisiza ukuba sihlale kusenesikhathi ngaphambi komncintiswano.
Ngokwesibonelo, uma sidla indishi ye-oatmeal njalo ekuseni futhi sazi ukuthi izosisiza ukuthi sikhiphe amathumbu ethu, sizokwenza lokho okusisebenzelayo. Kodwa uma sithola amajaqamba esiswini noma sihuda ngesikhathi sokuqeqeshwa, sizobheka ukudla kwangaphambi komjaho bese sicabanga ukunciphisa i-fiber.
linda ukugaya
Ochwepheshe abaningi batusa ukudla ukudla amahora amabili kuya kwamane ngaphambi kokugijima kwakho, nakuba lokhu kuhluke kakhulu. Abanye abagijimi banezisu zensimbi ezibavumela ukuba badle ibhega imizuzu engu-30 ngaphambi kokuphuma bayogijima, kanti abanye bangase badinge amahora amabili ukucubungula isemishi elincane nezithelo ukuze bagweme ubuhlungu besisu.
Uma sivamise ukuba namajaqamba esiswini lapho sigijima, sizozama ukudla okumbalwa amahora amathathu noma amane ngaphambili seseshini yokuqeqeshwa noma umcimbi. Ukuvumela isikhathi esiningi phakathi kokudla nokugijima kukunikeza ukuguquguquka okwengeziwe kohlobo nenani lokudla, njengoba umzimba unesikhathi esiningi sokugaya.