He aha ka meaʻai no ka poʻe holo kaʻa mauna?

Qmeaʻai no nā kaʻa kaʻa mauna?

He mea koʻikoʻi ka meaʻai o kēlā me kēia haʻuki hoʻokō kiʻekiʻe, akā, no ka mea pāʻani "maʻamau", hiki i ka ʻai (ʻo ia hoʻi ka mea a me ka wā e ʻai ai) hiki ke loaʻa ka hopena nui i ka hana a me ka leʻaleʻa.

Ma ke kaʻa kaʻa mauna, hiki ke pili i ka manaʻo ʻoluʻolu i ka wā o ka holo a me ka wikiwiki o ka hoʻihoʻi ʻana ma hope o ka holo.

No ka mea, he ʻokoʻa nā ala e hele ai i ka holo kaʻa mauna (ka hele wāwae, ka mea hoʻopaʻa paʻa paʻa, a i ʻole ka mea hoʻokūkū), pono kēlā me kēia mea i kahi meaʻai ʻokoʻa.

Eia kekahi mau ʻōlelo aʻoaʻo meaʻai e kōkua iā ʻoe e lawaiʻa i kēlā me kēia huakaʻi.

ʻO kāu ʻai kalapona

ʻO nā kalapona, a i ʻole glycogen kikoʻī, i loko o nā ʻiʻo e hāʻawi i ke kumu nui o ka ikehu i ka wā hoʻoikaika kino.

No laila, hoʻopaʻa maʻalahi a wehe ʻia kā lākou waihona.

Hāʻule nā ​​​​carbohydrates i ʻelua mau ʻāpana nui:

• Nā Carbohydrates Ma'alahi: Ho'okumu mua 'ia nā kinipona ma'alahi me ke kō (glucose) i loa'a i nā hua.

• Pākīpika Carbohydrates: ʻO nā ʻakika paʻakikī, ma ka ʻaoʻao ʻē aʻe, loaʻa nā starches e like me nā hua ʻai kumu, nā kīʻaha, ka berena, pasta, raiki, etc.

No kēlā me kēia hana lōʻihi a haʻahaʻa, e hōʻoia i ka lawa ʻana o nā kalapona e hoʻomau i kou hele lōʻihi ma mua o kou luhi. ʻOi aku ma nā huakaʻi lōʻihi kahi āu e hoʻokele ai no 2 mau hola a ʻoi aku paha, hiki ke pōmaikaʻi i ka ʻai ʻana i nā mea inu a i ʻole nā ​​kumu carbohydrate i maʻalahi i ke kino. No ka laʻana, nā mea inu i loaʻa i ka maltodextrin a i ʻole sucrose, a i ʻole nā ​​kī cereal.

No nā hoʻomaʻamaʻa lōʻihi a koʻikoʻi, ʻo ka hoʻouka ʻana i nā carbohydrates ma mua e kōkua iā ʻoe e mālama i nā pae ikehu kiʻekiʻe a puni ka lā. No ka loaʻa ʻana o nā hale kūʻai glycogen kiʻekiʻe ma ka D-Day, pono e hoʻokumu i kahi meaʻai kūpono 48 mau hola ma mua.

No nā huakaʻi pōkole (ma lalo o hoʻokahi hola), ʻaʻole koʻikoʻi kēia. ʻAʻole ʻoe e hoʻohana i nā kalapona i mālama ʻia i loko o kou mau ʻiʻo, a hiki iā ʻoe ke hoʻohana maʻamau i nā waihona i loaʻa iā ʻoe.

E makaʻala ʻaʻole e ʻai i ka nui o ka waiʻaleʻa ma mua pono o kou haʻalele ʻana, no ka mea hiki i kēia ke alakaʻi i ka emi ʻana o ka ikehu i ka wā o ka huakaʻi, no ka mea, ʻoi aku ka nui o kāu metabolism i ka ʻeli ʻana i ka meaʻai.

Nā Paena

ʻO ia nā mea kūkulu hale o nā ʻiʻo o ke kino. No ka mālama ʻana i nā ʻiʻo maikaʻi, pono ʻoe e ʻai i ka nui o ka protein.

Loaʻa ia i nā hua manu, ka ʻiʻo, ka waiū, ka paʻakai, ka iʻa, a me nā mea ʻē aʻe, akā i loko o ka soybeans, spirulina, lentils, etc.

No ka poʻe backpackers a me nā bikepackers, ʻaʻohe pono o nā mea hoʻohui i kēia pae. ʻOi aku ka nui o ka meaʻai kaulike e loaʻa ai nā meaʻai momona i nā kumu protein e hāʻawi i ka hāʻawi pono e kākoʻo i kāu mau hana a kōkua i ka hoʻoponopono ʻana i nā ʻano microdamage āpau e pili ana i ka hoʻoikaika kino.

No nā mea pāʻani keʻa ʻāina, ʻaʻole pono ka hoʻohui ʻana o ka protein. No ka loaʻa ʻana o kahi ratio paona-a-ikaika maikaʻi loa i ka piʻi ʻana, ʻoi aku ka liʻiliʻi o ka nui o ka ʻiʻo a me ka momona o kēia mau mea pāʻani.

Ma ka ʻaoʻao ʻē aʻe, pono e hoʻomohala i ka mana koʻikoʻi no nā manawa pōkole, i ka wā hoʻomaʻamaʻa a i ka wā e holo ana i lalo. No laila, ʻoi aku ka nui o ko lākou ʻiʻo ma mua o nā mea holo kaʻa mauna ʻē aʻe. No laila, hiki iā lākou ke pōmaikaʻi mai ka hoʻohana ʻana i nā mea hoʻohui e like me ka whey.

ʻO ka hope, e makaʻala inā pili kāu ʻai protein i kāu hoʻomaʻamaʻa a me kāu manawa (hoʻomaʻamaʻa / hoʻokūkū), ʻoi aku ka nui o ka hiki ke puʻunaue i kāu ʻai protein a puni ka lā ma mua o ka nui o ka ʻai protein.

Loaʻa ʻia ka protein Whey mai ka waiū bipi a he kumu hoihoi ia o ka protein no ka poʻe haʻuki. Hoʻokaʻawale ʻia ʻo ia e kona waiwai biological kiʻekiʻe, kiʻekiʻe o nā mea amino acids, a me ka wikiwiki wikiwiki o ka absorption a me ka assimilation. ʻO ka protein whey a i ʻole ka protein whey he protein me ka waiwai meaʻai kiʻekiʻe no ka mea aia nā 9 amino acids pono a me nā BCAA (branched amino acids). Ma muli o ke kaʻina hana, he haʻahaʻa ia i ka momona, carbohydrates, lactose a no laila calories.

ʻO Lipids

Kūlike ʻole i ka manaʻo nui ʻo ka momona ka ʻenemi, pono nā mea āpau, a me nā mea pāʻani, i ka momona i kā lākou ʻai.

Eia kekahi, ʻaʻole hiki ke kaupaona ʻia ka meaʻai inā ʻaʻole ia e noʻonoʻo i ka hapa o nā lipids.

He mea koʻikoʻi ia i loko o nā pūnaewele a pau o ke kino, ʻo ia hoʻi, me ka hāʻawi ʻana i kahi kumu ikehu, hoʻohana ʻia e hana i kekahi mau mea i loko o ke kino (e like me nā hormones).

Eia naʻe, e makaʻala ʻaʻole e hoʻonui a makemake i nā "punahele maikaʻi" o ka momona e like me ka avocado, ka aila niu, salmon, etc.

Воды

Hoʻohana ʻia ka wai i nā kaʻina metabolic āpau i loko o ke kino. He mea nui ka lawe ʻana i ka nui ma mua, i ka wā a ma hope o ka hele ʻana, ʻoi aku hoʻi i ka wā wela a me ka hoʻoluhi ʻana, nalowale ka nui o ka wai.

Hiki i ka wai maloʻo ke alakaʻi i ka emi ʻana o ka hana a hiki ke hoʻoulu i ka pilikia e like me ka hahau wela.

ʻO ka lawe ʻana i ka mea inu haʻuki i loko o ka paʻakai a me nā electrolytes hiki ke wikiwiki i ka rehydration a me ka lawe ʻana i ka wai e nā cell.

ʻO ke ʻano hana

Eia kekahi mau waiwai koʻikoʻi e pono e mālama ʻia e kēlā me kēia biker mauna:

• E ʻai i nā ʻano meaʻai like ʻole
• E kaulike i ka ʻai ʻana i ka meaʻai a me ka hoʻoikaika kino e mālama i kou kaumaha kino kūpono
• E koho i ka meaʻai kiʻekiʻe i nā mea kanu, nā huaʻai, a me nā kīʻaha.
• E koho i ka meaʻai haʻahaʻa i nā momona trans, nā momona momona a me ka cholesterol.
• E hoʻohaʻahaʻa i kāu ʻai ʻana i ke kō, ka paʻakai a me ka sodium
• E kaupalena i ka inu ʻona e like me ka hiki