Pehea e ʻai ai ma mua, i ka wā a ma hope o ka hele wāwae lōʻihi

Anter

• 1. Ma mua o ka hele wāwae
• 2. I ka wā hele wāwae
• 3. Ma hope o ka hele wāwae
• Pehea e noho hydrated
• Hoʻohana o nā mea hoʻohui

I ka wā o nā hele lōʻihi pono pono e nānā i ka meaʻai a me ka hydration i mea e ikaika ai ke kino a loaʻa hou ka nui o nā mākala i hoʻohana ʻia i ka lā holoʻokoʻa. Ma nā huakaʻi hele, he mea maʻamau no ka poʻe e hele wāwae 20 a 35 km i ka lā, e koi ai i ka hoʻomākaukau kino a me ka papaʻai kaulike e hoʻomau i ka wikiwiki.

He mea maʻa mau ia i ka wā hele wāwae ke kaupaona a me ka maʻule ma muli o ka luhi a me ka make wai, keu hoʻi ke hana ʻia ke ala i nā anilā wela a i ʻole ke nalo nā helu kākoʻo ma ke ala.

Eia ke ʻano o ka meaʻai i ka wā hele lōʻihi:

1. Ma mua o ka hele wāwae

Ma kahi o 3 a 4 mau lā ma mua o ka hoʻomaka ʻana i ka hele wāwae, pono ʻoe e hoʻonui i kāu lawe ʻana i nā meaʻai i waiwai i nā huʻohuhu, kahi e hoʻonui ai i nā mālama ikehu i loko o ke akepaʻa a me nā puʻupuʻu. No laila, pono e hoʻokomo ʻia i nā waʻā i loko o nā pāʻina āpau, a hōʻike nui ʻia e nā meaʻai e like me ka laiki, ka berena, pasta, tapioca, couscous, farofa, wai, nā huaʻai, kaʻuala a me kaʻuala.

Pono e mālama ʻia ka ʻai o nā protein a me nā momona i loko o ka maʻamau maʻamau, a pono e hoʻopau ʻia nā meaʻai e like me ka aila ʻoliva, kaʻiʻo, ka moa a me ka iʻa no ka ʻaina awakea a me ka ʻaina awakea, a me nā hua hua, nā paʻi, nā hua a me nā waiū no nā meaʻai māmā a me ka ʻaina kakahiaka.

2. I ka wā hele wāwae

ʻOiai ke kiʻekiʻe loa o ka ʻai ʻana o nā calorie i ka wā o ka hele wāwae ma muli o ka hoʻoikaika kino nui, pono ia e ʻai i nā meaʻai maʻalahi e ʻānai a waiwai i nā huaʻalea a me ka ikehu i ka lā holoʻokoʻa. No kēia pae e aʻo ʻia e hoʻohana i nā huaʻai, nā wai momona huaʻai, nā meaʻono e like me rapadura, marmalade, kokoleka pouli a me nā mea inu ikehu. Hoʻohui ʻia, hiki iā ʻoe ke ʻai pū i nā pale umauma, nā pī a me nā kaola cereal.

Eia hou, pono nō hoʻi e makaʻala i ka hoʻohana ʻana o nā protein, kahi e hāʻawi ai i ka ikehu no ka hoʻoikaika kino a hoʻōla hou i ka puʻupuʻu puʻupuʻu e luhi ʻia ma ke ala. No laila, pono ka momona o ka ʻaina kakahiaka i nā meaʻai e like me nā hua, nā paʻi a me ka waiū, a i ka wā o ka ʻaina awakea he mea pono e loaʻa kahi pāʻina piha aʻe, makemake i nā ʻiʻo wīwī a me kahi salakeke liʻiliʻi wale nō, e ʻae ai i ka wikiwiki a me ka lawa pono o ka digestion. E aʻo hou aʻe e pili ana i nā meaʻai momona-protein.

3. Ma hope o ka hele wāwae

I ka hopena o ka hele wāwae o ka lā, he mea nui e inu i ka nui o ka wai a me nā wai i piha i nā waiʻopa e kōkua me ka rehydration, e like me nā wai a me nā huaora. Ma hope pono o ka hopena o ka hoʻoikaika kino, pono ʻoe e hoʻopau i kahi pā cereal protein a i ʻole kahi waihona protein e hoʻomaka ai i ke kaʻina hoʻōla muscle. ʻO kahi koho ʻē aʻe e hana i kahi meaʻai māmā me nā kumuwaiwai protein maikaʻi, e like me ka moa a me ka sanika waiima, ʻoiai ma mua o ka ʻaina ahiahi.

A laila, pono e ʻai ka ʻaina awakea i nā huʻohuhu e hoʻopiha hou i nā hale kūʻai ikehu, a pono e loaʻa nā meaʻai e like me ka laiki, pasta, kaʻuala a i ʻole ka palaoa manioc, no ka laʻana. Hoʻohui ʻia, pono e ʻai i kahi kumu waiwai hou o ka protein, ʻoi aku ka maikaʻi o ka moa, nā ʻiʻo a iʻa ʻole.

Pehea e noho hydrated

ʻO ke ala ʻoi loa e noho hydrated ke kiaʻi no nā ʻōuli o ka make wai a hele wāwae mau me ka wai, nā wai inu a i ʻole nā ​​inu isotonic i loko o kāu pēke. Paipai ʻia e ʻai nā kāne ma ka liʻiliʻi he 2 liters o ka wai i kēlā me kēia lā, ʻoiai e hoʻopau nā wahine i ka 1.5 liters.

I mea e hōʻalo ai i ka maʻi kai a me ka hōʻoluʻolu ma muli o ka nui o nā wai i loko o ka ʻōpū, pono ʻoe e inu i nā wai liʻiliʻi i nā manawa o 20 mau minuke. ʻO kahi wēlau maikaʻi e inu i 3 a 4 mau aniani o ka wai ma kahi o 4 mau hola ma mua o ka hoʻomaka o ka hele, e hoʻomaka pono i ke ala i hydrated.

Hoʻohana o nā mea hoʻohui

Hoʻohui ʻia i nā meaʻai kūlohelohe, hiki ke hoʻohana ʻia nā mea hoʻopihihihihihihihihihuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuhuh. Momo.

I kekahi mau hihia, hiki i ka mea hele wāwae ke hoʻohana pū i nā mea hoʻowaliola momona i piha i loko o ka waiʻuhū a me nā protein, no ka mea ua maʻalahi ke hoʻoheheʻe ʻia i ka wai e hoʻopau ʻia i ka wā o ka huakaʻi.

ʻO kahi koho ʻē aʻe e hana i kāu isotonic homemade ponoʻī, e like me ka mea i hōʻike ʻia i kēia wikiō aʻe: