ʻO ka meaʻai kūpono a me ke kaulike he mea nui loa ia i ka 100% kino mai ka manaʻo kino a me ka noʻonoʻo i ka wā o nā hanana haʻuki.ʻOiaʻiʻo, ʻaʻole lawa ka meaʻai meaʻai maikaʻi e lanakila ai akā e hōʻoiaʻiʻo ia i nā mea hoʻokele i ka nui kūpono a me ka maikaʻi o ka ikehu e hana maikaʻi loa i ka wā e hoʻomaʻamaʻa ai a kōkua i ka loaʻa ʻana o nā hopena i ka wā o nā hoʻokolohua he nui, nā wela, nā mākau a me nā lāhui, me ka ʻole, no ka hoʻomaka ʻana, loaʻa i ke kino dehydration
na Uniracer
KA MEA AI NO NA KAA: HEWA & OLELO AO
He mea maʻalahi ka lula nui: ʻaʻohe meaʻai e lanakila ai ʻoe i ka heihei, akā nui nā meaʻai a me nā ala e ʻai ai e hiki ai i nā mea pāʻani ke lilo i hoʻokahi.E hoʻomaka ana mai kēia manaʻo he mea pono e hoʻokumu i kahi papahana ʻike meaʻai nona iho a kamaʻāina i kekahi mau manaʻo pono no ka hoʻonohonoho ʻana i kahi meaʻai kūpono, kaulike a pilikino e pili ana i nā hoʻoikaika kino e hoʻomau ʻia.Pono e hoʻokumu i ka meaʻai e ka meaʻai meaʻai haʻuki no ko lākou akamai a me nā mea hana.'Oia'i'o, no ka 'âlapa he mea nui ka ho'onohonoho 'ana i ka 'ai i?ype a me ka haku mele 'ana, ka nuipa, ka momona o ke kino, a me nā mea pili.Aia nā ʻano hana like ʻole a me nā mea hana no ke ana ʻana i ka momona o ke kino, ʻo kekahi o ia mau mea, ʻoi aku a liʻiliʻi paha, ʻōlelo mākou:
• DEXA (Dual Energy X-rayAbsorptiometry), pololei akā pipiʻi;
• ke kaupaona hydrostatic, pololei akā pipiʻi;
• bioimpedance, maʻamau, pololei, maʻamau loa;
• plicometry, maʻalahi, akā ʻaʻole hilinaʻi loa;
• NIR (Near Infra-Red), maʻalahi, wikiwiki akā ʻaʻole pololei loa;
• impedance scale, wikiwiki a pololei pololei;
• BOD POD plethysmography, wikiwiki a automated;
• TOBEX (Total Body Electrical Conductivity), pololei loa akā nui ke kumukūʻai;
• Wilmore-Behnke formula, maʻalahi, ʻaʻole kūpono;
• 40, pololei loa akā nui ke kumukūʻai;
• AdipometroBodyMetrix, akamai a pololei.
KA MEA AINA MAMU O KA HUI
ʻO ka meaʻai ma mua a ma hope o ka hoʻokūkū pono e kikoʻī a hoʻolālā ʻia, ʻaʻohe mea e pili ana i ka meaʻai a me ka hoʻonohonoho manawa, ʻoiai inā he nui nā hewa i nā hanana haʻuki, alakaʻi ʻia lākou e nā mea hoʻokele loea a novice.ʻAʻole pili kekahi o kēia mau hewa i ka hana o nā mea hoʻokele, ʻoi aku hoʻi i nā mea hoʻokele ʻōpio, no ka mea, ʻoi aku ka kiʻekiʻe o ka digestive o ka hope ma mua o ka maʻamau, no laila ʻaʻole pilikia lākou.ʻO kēlā me kēia hihia, ʻo ka ʻai ʻana i nā meaʻai a i ʻole nā mea inu ʻaʻole i ʻōlelo ʻia ʻaʻole wale ka hopena maikaʻi ʻole i ke olakino, akā e hoʻopilikia pū kekahi i nā pilikia koʻikoʻi.Eia kekahi, ʻo ka luhi maʻamau, ka ʻeha a i ʻole ka hopohopo i nā hoʻokūkū hiki ke loaʻa ka hopena maikaʻi ʻole i ka hana haʻuki.
ʻO kekahi o nā kuhihewa maʻamau i ʻike ʻia ma ke kahua heihei, ʻo ia ka ʻike ʻana i ka ʻai ʻole ʻana o nā mea hoʻokele no ka manawa lōʻihi ma ke alahele, a i ʻole e hoʻolōʻihi i ka manawa ʻaʻole e ʻai, a ʻai kekahi ma mua koke o ka hoʻomaka ʻana o ka heihei. pili i ka hana hoʻoheheʻe ʻana i ke kaʻina hana haʻuki.Ma muli o ka pilina ma waena o ka hoʻoikaika kino a me ka hoʻoikaika kino, e hoʻopilikia kēia mau ʻāpana ʻelua i nā pilikia o ka ʻōpū (ke kaumaha, ka waikawa, ka nausea, ka luaʻi) a me nā pilikia ʻōnaehana (dizziness, luhi) i nā mea hoʻokele i ka manawa like, no laila e hoʻopilikia ai i kā lākou haʻuki a hana paha.
He aha paha kekahi o nā ʻōlelo mālama a me nā ʻōlelo aʻoaʻo meaʻai e hahai ai ma mua o ka iho ʻana o ka visor i ke komo ʻana i ke ala?
Eia ka papa inoa o nā mea e hana ai / ʻaʻole e hana i ke kūlana kiʻekiʻe i ka wā hoʻoikaika kino:
• E ho'ēmi i ka momona o ka meaʻai: e pale i nā meaʻai hohonu a me nā momona i kukeʻia (ʻaʻohe paʻi nui me ka ketchup a me ka mayonnaise i loaʻa ma nā kaʻa kaʻa a me nā lumi kuke);kaohi i ka sausages (bresaola a me prosciutto maikaʻi);hoemi i ka momona, condiments, cheeses a me ka waiu holookoa e like me ka momona e makemake i ka manawa hoopau loihi;
• mai hoʻopiha i nā meaʻai protein ma mua o ka hoʻokūkū, no ka mea ʻaʻole pono lākou;
• e lawe i nā meaʻai momona i ka waiʻaleʻa, ʻoi aku ka maʻalahi o ka ʻeli ʻana, a hoʻoikaika lākou i ka hoʻonui ʻana o nā hale kūʻai glycogen i loko o nā ʻiʻo a me ke ake;
• hoʻokaʻawale i nā kō, me ka kuke ʻana i ke kō;
• pale i nā mea like ʻole e hoʻolohi a hoʻomāhuahua i ka pilikia o ka digestive, ka hui ʻana i kahi kīʻaha momona i nā starches me ka meaʻai protein (pasta a i ʻole kīʻaha laiki me ka steak a i ʻole nā ʻano ʻano ʻiʻo a i ʻole nā hua a i ʻole ka paʻakai), a i ʻole ʻelua mau kīʻaha protein ʻokoʻa (ʻiʻo a me ka paʻakai, kaʻiʻo a me nā hua, nā hua a me ka paʻakai, ka waiū a me kaʻiʻo, ka waiū a me nā hua);
• mai ʻai i ka meaʻai āu i hoʻāʻo ʻole ai ma mua;ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai maʻamau;
• inu i ka wai liʻiliʻi akā pinepine i ka lā a hui pū me nā mea inu hydro-saline;E hoʻomanaʻo hoʻi i ka ʻōlelo aʻo a Jackie Stewart nui: "Ke hoʻokele ʻoe, mai inu ʻoe", e pili ana i ka waiʻona.
NA MEA AI A NA KAUKA F1
Hoʻopili ʻia nā mea hoʻokele F1 i nā kūlana koʻikoʻi e ʻōlelo ai i ka mea liʻiliʻi loa, ʻaʻole paha e hiki i ke kanaka maʻamau ke mālama.I ka heihei, lilo paha ka mea hoʻokele ma kahi o 40% o ka wai o ko lākou kino.Eia kekahi, ʻoi aku ka wikiwiki o nā kaʻa o kēia makahiki ma mua o ka wā ma mua, me ka nui o nā aerodynamics a me nā kaila ākea.Pono nā mea hoʻokele e hoʻomaʻamaʻa kino kūikawā e mākaukau no nā ikaika G kiʻekiʻe a ʻoi aku ka neʻe ʻana o ke kino a me ke poʻo.I ka wā o nā heihei i ke kauwela a i ʻole ma nā wahi wela loa (Malaysia, Bahrain, Brazil e inoa ʻekolu wale nō), koi ʻia nā mea hoʻokele F1 e kū i nā wela kiʻekiʻe i loko o nā kaʻa ma kahi lōʻihi i nā wikiwiki e ʻoi aku ma mua o 300 km / h, ka wela a me ka luhi. hui pū ʻia kahi pilikia i ko lākou olakino.Ma kekahi mau GP, ma waena o ka hoʻomaka a me ka hopena o ka heihei, nalowale kekahi mau kaʻa mai ʻelua a ʻekolu kg.He kuleana koʻikoʻi a koʻikoʻi ka meaʻai i ka hoʻomākaukau maikaʻi ʻana no nā heihei, a no laila, he aha ka mea e ʻai ai nā mea hoʻokele F1?
• ʻAi kakahiaka: ʻai ʻia i ka hola 7.00 a loaʻa iā 550 calories i puʻunaue ʻia ma waena o ka oatmeal, nā ʻano hua like ʻole a me nā ʻanoʻano, ma kahi o 40 cl o ka wai me kahi lemona liʻiliʻi e hoʻomaʻemaʻe maikaʻi ai, me kahi kī ʻōmaʻomaʻo;
• ʻAi kakahiaka: 285 calories i loko o nā cereals a me nā pīkī, nā hua i hui pū ʻia me ka huaora C a ma kahi o 25 cl o ka wai niu;
• ʻAina awakea: hoʻonoho ʻia ma 12.30, ʻaʻole ʻoi aku ma mua o 780 calories, māhele ʻia i loko o kahi papa kuhikuhi e komo pū ana me ka soy, nā mea kanu, ka laiki ʻeleʻele.Hoʻopihaʻia nā mea a pau me ka kofe a iʻole ka'ōmaʻomaʻo'ōmaʻomaʻo a me kahi'āpana kokolekaʻeleʻele;
• ʻAi ahiahi: ka maiʻa a me ka wai ʻāpala;
• ʻAina ahiahi: i ka hola 21.00, me ka papa kuhikuhi e pili ana i ka ʻiʻo a i ʻole ka iʻa, ka ʻuala i kālua ʻia a me ka salakeke a no ka ʻai ʻana he yogurt a me nā hua ʻulaʻula.ʻO ka hope ʻekolu a ʻehā mau kuki me kahi kī liʻiliʻi, kahi ʻāpana huaʻai a me kahi kī ʻōmaʻomaʻo ma mua o ka hele ʻana e hiamoe.
HALE ME KE KAUA: SIMON OHLIN
ʻO Simon Ohlin, he ʻumikūmāhiku makahiki o Suedena, i kū i waho i ka makahiki i hala i ka heihei ʻo Kristianstaad o ka European CIK-FIA championship, e haʻi mai iā mākou e pili ana i kāna mau ʻai a me kāna ʻano.
ʻIke maikaʻi ʻo Simon i ka ʻokoʻa ma waena o nā kalapona, nā momona, nā protein, nā huaora a me nā minela.ʻOiai ʻo kona kino maikaʻi loa, ʻaʻole ʻo ia e noʻonoʻo nui i ka hahai ʻana i kahi meaʻai haʻuki pilikino maoli e pili ana i kona ʻano kino a me kāna hana hoʻokūkū, ʻaʻole naʻe ʻo ia e hoʻohana i ka meaʻai meaʻai kūikawā: ua kāhāhā kēia iā mākou, no ka mea e hoʻomākaukau ai no nā hoʻokūkū. hoʻomaʻamaʻa ʻo ia ma ka hale haʻuki ʻelima a ʻeono manawa o ka pule.
ʻO kēlā me kēia hihia, mālama nui ʻo ia i ka ʻai ʻana i ka meaʻai olakino a kūpono hoʻi i kona pono.I ka lā heihei, he aha kāna ʻai?
He ʻaina kakahiaka ʻo ia ma kahi o 7.30 am me ka yogurt, cereals, wai hua, hua maloʻo a me ka pauka protein i hui pū ʻia me ka maiʻa a i ʻole ka waiū liʻiliʻi.I kekahi manawa, lele ʻo ia i ka ʻaina kakahiaka, a koho paha i nā pahu ikehu.He ʻaina awakea ʻo ia 1.5 hola ma mua o ka hoʻokūkū: makemake ʻo ia e ʻai nui i ka pasta a me nā mea kanu.Ma hope o ka heihei, ʻaʻole ʻai ʻo Simon i kekahi mea akā e haʻi aku inā loaʻa kahi hopena maikaʻi loa, e hāʻawi ʻo ia i kahi meaʻai "ʻaʻole ʻōlelo ʻia", e like me kahi mea ʻai maikaʻi.ʻO ka mea hope loa, hoʻokumu ʻia ka ʻaina ahiahi ma luna o nā kalapona (he mea aloha ʻo ia i ka pizza) a me nā hua maloʻo e hoʻōla hou i ka ikehu i nalowale i ka lā a hoʻohui i ka lako o nā momona maikaʻi e pono ai.No ka wai, inu nui ʻo Simon i ka wai i nā hopena pule heihei a loaʻa pū kekahi i nā mea inu isotonic no ka hoʻomaʻemaʻe maikaʻi ʻana o kona kino.
ʻO ka maikaʻi a me ka maikaʻi o kā Simona hana ʻana i ka lā hoʻokūkū?
ʻOiaʻiʻo, he hemahema koʻikoʻi ka hoʻokuʻu ʻana i ka ʻaina kakahiaka, a ua ʻike ʻo ia i kēia: ʻo kēia hemahema ke alakaʻi iā ia i kekahi manawa e komo i ke ala me ka ʻole o ka mālama ʻana i ka ikehu kūpono e pono ai.ʻO ka maikaʻi loa, ma ka ʻaoʻao ʻē aʻe, ʻo ia ke ʻano hana i hana ʻia i ka lā ʻoiaʻiʻo: ʻo nā manawa a me ka hoʻonohonoho meaʻai e like mau a kōkua kēia ʻano iā ia e mākaukau ke hele ʻo ia i ka heihei.
NUTRITION MA KA HOPE O KA KAU HANA
I ka pau ʻana o nā hoʻāʻo, nā manawa kūʻokoʻa a i ʻole ka heihei, he aha ka mea e hana ai?ʻO ka pahuhopu o ka meaʻai ma hope o ke kau ʻana, ʻo ia ka hoʻohui hou ʻana i nā poho hydrosaline i hana ʻia i ka wā haʻuki i loko o ke kino o ka mea hoʻokele e makemake i ka resynthesis o ka glycogen muscle i hoʻopau ʻia, e hoʻoponopono i ka pōʻino o ke kino ma muli o ka hoʻoikaika kino hoʻomau a pale i ka hoʻonui ʻana i ka metabolic.Ma muli o ka hoʻoikaika ikaika a lōʻihi ma ke ala, ʻo ia ka mea maʻamau ma kahi o 20 mau hola e hoʻihoʻi i nā hale kūʻai glycogen muscle, akā ʻo nā hola ʻelua ma hope o ka pau ʻana o ka hana ka mea nui loa e hoʻopiha a hoʻihoʻi i ka hemahema o ka ikehu.
He mea pono e:
• e lawe i ka waiʻaleʻa akā me ka nui haʻahaʻa ma mua o nā mea i ʻike mua ʻia ma mua o ka heihei;
• e ʻai i nā kīʻaha protein me nā mea kanu i kuke ʻia a / a i ʻole;
• inu a inu i ka wai nui me ka hoʻomanaʻo ʻana ʻo ka make wai ʻaʻole ia he hōʻailona maoli o ka pono maoli o nā wai i nalowale ma ka hou ʻana: ʻoi aku ka maikaʻi o ka inu ʻana (e maʻalahi ke hoʻopau ʻia ma ka hou a me ka mimi) ma mua o ka palena ʻana iā ia iho;mai nā kumu a me nā noiʻi ʻepekema, hiki i ka nalowale o ka wai o 5% o ke kaumaha o ke kino ke alakaʻi i kahi hāʻule o 50% i ka pono.
ʻAʻole hiki i nā meaʻai ke lanakila i ka heihei, akā, he nui nā meaʻai a me nā ala e ʻai ai e hiki ke nalo maʻalahi ke hoʻokahi.
LA'ANA O KA MEA AI: LA HIKI
ʻO ka pahuhopu meaʻai e hōʻoiaʻiʻo i ka hydration maikaʻi loa o ke kino a hāʻawi i ka mea hoʻokele me ka nui o ka ikehu i puʻunaue maikaʻi ʻia i ka lā a pau e pale aku ai i ka pilikia o ka loaʻa ʻana o nā maʻi digestive, manaʻo o ka pōloli, a nāwaliwali paha.Pono e lawelawe ʻia nā meaʻai i ka nui, ka maikaʻi, ka manawa a me ke ʻano i ʻole lākou e hoʻoikaika nui i ka gastro-enteric apparatus no ka mea ua hoʻoulu nui ʻia e ka hopohopo a me ke ʻano o nā manawa ma mua o ka heihei.
Hiki ke hoʻokaʻawale ʻia kekahi laʻana o ka meaʻai haʻuki o ka lā hoʻokūkū penei:
1. ʻO ka ʻaina kakahiaka ʻo ka protein a i ʻole ka carbohydrate, e pili ana i ka ʻono o ka mea hoʻokele, ma ka liʻiliʻi he kanaiwa mau minuke ma mua o ka pumehana;
2. ʻAi kakahiaka me nā hua hou o ka wā (ʻaʻohe maiʻa, no ka mea, makemake lākou i ka ʻai lōʻihi), a i ʻole me ka sanwiti me ka ham, prosciutto a i ʻole bresaola;
3. ʻO ka ʻaina awakea me kahi kīʻaha papa mua (pasta me ka ʻōmato ʻole a i ʻole ka laiki keʻokeʻo), kahi bresaola a prrosciutto liʻiliʻi me kahi pā Parmesan liʻiliʻi a me ka tart jam, e ʻai ʻia i hoʻokahi hola a me ka hapa a i ʻole ʻelua mau hola ma mua o ka heihei;
4. ʻAi ahiahi me nā huaʻai kau (palena maiʻa) a i ʻole smoothies;
5. ʻO ka ʻaina ahiahi me kahi kīʻaha papa mua (pasta me ka ʻole o nā mea ʻono, a i ʻole ka ʻuala maʻalahi), kahi kīʻaha protein a me ka salakeke.
ʻatikala i hana ʻia me ka hui pū ʻana meVroom Karting Magazine.
Ka manawa hoʻouna: Mar-29-2021