Pehea ka lōʻihi e hiki ai iā ʻoe ke holo ma hope o ka ʻai ʻana?

Anter

• Ke holo nei ma hope o ka ʻai ʻana
• He aha nā meaʻai māmā maikaʻi e ʻai ai ma mua o ka holo?
• Holo ke kakahiaka
• Holo ka ʻaina awakea
• Holo ahiahi a ahiahi paha
• He aha nā meaʻai māmā e ʻai ai i ka wā holo?
• Pehea e pale ai i ka cramp ʻoiai e holo ana
• Pehea e pale ai i ka nausea ke holo nei
• Pono ʻoe e inu wai i ka wā e holo ana?
• ʻO ka lawe lawe ʻana

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Ke holo nei ma hope o ka ʻai ʻana

ʻO ka ʻai ʻana i kahi nui nui ma mua o ka holo ʻana hiki ke alakaʻi i ka pilikia o ka cramping a me ka digestive. Hiki iā ia ke hoʻoluhi iā ʻoe i kou wā holo. Ma ke ʻano he kulekele maʻamau, pono ʻoe e kali ʻekolu a ʻehā mau hola ma hope o ka pāʻina nui ma mua o ka holo ʻana. Inā loaʻa iā ʻoe kahi pāʻina liʻiliʻi a meaʻai māmā paha, e kakali i ka palena iki o 30 mau minuke a ʻoi paha i hoʻokahi a i ʻelua mau hola ma mua o ka holo no kahi holo.

E hoʻomanaʻo he ʻokoʻa kēlā me kēia. Loaʻa paha ka ikaika i ka ʻai ʻana i kahi meaʻai māmā ma mua o ka holo ʻana, a ʻaʻohe pilikia paha ke ʻai ʻoe i kahi pāʻina ma mua o ka hoʻolālā.

E heluhelu e aʻo hou e pili ana i ka ʻai ʻana ma mua a i ka wā o ka holo.

He aha nā meaʻai māmā maikaʻi e ʻai ai ma mua o ka holo?

Hiki i kahi meaʻai māmā māmā ma mua o ka hoʻoikaika kino ke kōkua iā ʻoe e hele i kāu holo ʻana me ka nui o ka ikehu a mālama i ke kiʻekiʻe o ke kō i kou koko mai ka hāʻule ʻana. Pili ka mea e ʻai ai i ka manawa o ka lā āu e hele mau ai no ka holo.

Holo ke kakahiaka

Inā holo ʻoe i ke kakahiaka, ʻaʻole lawa paha kou manawa e ʻai ai i kahi hola pāʻina ma mua o ke kuʻi ʻana i ke ala. Akā ʻaʻole i loaʻa i kou kino nā meaʻai ʻē aʻe mai ka pō ma mua. ʻO ia ke kumu he mea nui e hoʻāʻo e ʻai i kahi meaʻai māmā a i ʻole kakahiaka kakahiaka 30 a 60 mau minuke ma mua o ka haʻalele ʻana. Koho i nā meaʻai i loaʻa nā ʻaihue a me ka protein.

Inā holo ʻoe i ke kakahiaka, e hoʻāʻo i nā meaʻai māmā:

• maiʻa me ka punetune o ka waiū nut
• kaola ikaika a i ʻole ka pae granola momona momona
• yogurt liʻiliʻi a me nā huaʻai
• hua palaoa
• ʻeke ʻeke palaoa holoʻokoʻa
• ʻoliva

Holo ka ʻaina awakea

Inā holo ʻoe i ka wā ʻaina awakea, wahie me ka ʻaina kakahiaka nui ʻekolu i ʻehā mau hola ma mua o kou holo. A laila hoʻokahi a ʻelua mau hola paha ma mua o ka holo ʻana, snack on:

• he pola o ka cereal a i ʻole ka oatmeal
• ʻāpana o ka sanwich butter butter
• paheʻe liʻiliʻi
• lima o nā nati, e like me ka cashews, pistachios, a i ʻole nā ​​ʻalemona

Holo ahiahi a ahiahi paha

Inā holo ʻoe i ke awakea a i ke ahiahi paha, ʻike paha ʻoe i ka pōloli a me ka luhi ma hope o ka ʻaina awakea me ka ʻole o ka meaʻai mua mua o ka hoʻomaʻamaʻa iā ʻoe a hiki i kaʻaina ahiahi. Heʻoiaʻiʻo loa kēia inā ʻaʻole ʻoe e hoʻolālā e ʻai a hiki i ke ahiahi no kāu holo.

Snack ma ka mea aʻe i ke awakea hoʻokahi a ʻelua mau hola ma mua o ka holo o ke ahiahi.

• pahūpahū a me kahi lāʻau tī
• kaola ikaika a i ʻole ka pae granola momona momona
• ʻo ka hapalua o ka bata a me ka palaoa wili

He aha nā meaʻai māmā e ʻai ai i ka wā holo?

No nā holo ma lalo o hoʻokahi hola, pono wale ʻoe i ka wai a i ʻole inu inu haʻuki i kāu wā hoʻoikaika.

No nā holo lōʻihi ma mua o hoʻokahi hola a i ʻole ka hoʻoikaika ikaika loa, pono ʻoe e lawe i kahi ʻano o nā haʻalako, e like me ka inu haʻuki a i ʻole gel ikehu, no kēlā me kēia hola ke holo nei ʻoe no 75 mau minuke.

E hoʻokolohua e ʻike i nā mea e kūpono loa iā ʻoe ma nā holo lōʻihi. ʻO kekahi mea holo, no ka laʻana, ʻai paha i ka hapalua o kahi gel, ʻelua mau nau ikaika, a i ʻole kekahi mau piʻa ikehu i kēlā me kēia 30 mau minuke ma mua o hoʻokahi hola. E hāhai i kēia mau mea me ka nui o ka wai.

Pehea e pale ai i ka cramp ʻoiai e holo ana

Ka make wai ʻana i ka gastrointestinal (GI) hōʻoluʻolu ʻole i nā mea holo, e like me ka cramp, bloating, a me nā ʻōpū.

I mea e pale ai i ka cramp, inu i ka wai a i ʻole nā ​​mea inu haʻuki i kēlā me kēia 15 a 30 mau minuke ke holo nei. Ke pale nei i nā meaʻai kiʻekiʻe-fiber i ka pō ma mua a me ke kakahiaka o ka holo. Hiki iā lākou ke alakaʻi i ka cramping a me ka pilikia GI.

Pehea e pale ai i ka nausea ke holo nei

Hiki paha iā ʻoe ke ʻike i ka nausea a i ʻole ka luaʻi i ka wā a ma hope paha o kahi hoʻoikaika paʻakikī. Hiki ke hana ʻo Nusea i ka poʻe holo no a, me:

• hoʻomake wai
• lohi i ka ʻai
• heatstroke

I mea e hōʻalo ai i ka nausea i ka wā e holo ana, inu nui i ka wai, keu hoʻi i nā lā wela. He mea nui nō hoʻi e hōʻoluʻolu pono no laila loaʻa i kou kino ka manawa e hoʻoponopono ai ma hope o ka holo.

ʻIke paha ʻoe i ka ʻai ʻana i kahi meaʻai māmā 30 mau minuke ma mua a ma hope koke paha o ka holo ʻana hiki ke kōkua i ka pale ʻana a hōʻoki paha i ka nausea.

Pono ʻoe e inu wai i ka wā e holo ana?

Pono nā kukini e inu wai, keu hoʻi i nā lā wela. E hāhai i kēia mau kulekele i ka pale ʻana i ka make wai a palekana i ka holo ʻana:

• Inu ma kahi o 2 a 3 mau kīʻaha (473 a 710 milliliters) o ka wai ʻelua a ʻekolu mau hola ma mua o kāu hoʻolālā.
• Inu ma kahi o 1/2 a 1 kīʻaha (118 a 237 milliliters) o ka wai i kēlā me kēia 15 a 20 mau minuke i kāu holo. E koi paha ʻoe i nā mea hou aʻe e like me ka nui o kou kino a me nā lā wela.
• Inu ma kahi o 2 a 3 mau kīʻaha wai ma hope o kou holo no kēlā me kēia paona (0.5 paona) o ke kaumaha i lilo i kāu holo. ʻO ka hōʻemi kaumaha ma hope koke iho o ka holo ʻana he hōʻailona ia ua lilo kāu kaupaona wai.

No nā holo lōʻihi ma mua o hoʻokahi hola, he koho akamai ka inu inu haʻuki. Ua inu ʻoe i nā mea haʻuki ma ke kōkua ʻana iā ʻoe e mālama i ke kaulike electrolyte a me ka hāʻawi ʻana i ka ikehu mai nā haʻuki.

ʻO ka lawe lawe ʻana

ʻO ka meaʻai ka wahie no ka poʻe holo. Akā ʻo ka ʻai ʻana i kahi pāʻina nui ma mua koke o ka holo ʻana no kahi holo hiki ke alakaʻi i nā pilikia digestive e like me ka cramping a me ka diarrhea hoʻi.

Ma kahi o, hoʻāʻo e kali ma ka liʻiliʻi ʻekolu mau hola ma hope o ka pāʻina ʻana ma mua o ka holo ʻana. ʻO ka ʻai ʻana i kahi meaʻai māmā e like me ka ʻāpana o ka hua, yogurt, a i ʻole ka hapalua o ka sanani waiū peanut e hāʻawi iā ʻoe i ka ikaika e hele i loko o kāu hana.

Ke hoʻi mai ʻoe i ka home mai kāu holo ʻana, he mea nui e hoʻopihapiha me ka ʻai māmā a i ʻole ka haʻalulu protein, a e hoʻoulu hou me ka wai a i ʻole ka inu haʻuki.