Pehea e pale ai i nā Trots o Runner
He mea nui kaʻaiʻana ma mua o ka holoʻana eʻike pono ua hoʻopiha ponoʻiaʻoe. Akā inā ua loaʻa iāʻoe nā pilikia me ka pilikia o ka maʻi (eʻike pūʻia paha he mau holokai) i ka manawa a ma hope paha o kāu mau holo,ʻo ka meaʻai eʻai ana i loko o 24 mau hola ma mua o kāu mau kauka,ʻo ia ka mea hewa. Eia ke alakaʻi i ka mea e pono ai aʻaʻole pono eʻai i mua o kou mau holo.
Nā Meaʻai e Kakele Ma mua o ka holo
E ho'āʻo e hoʻohālikelike aiʻole e hoʻopau i kekahi o kēia mau meaʻai ma mua o ka holoʻana eʻike inā hanaʻia kekahi hoʻololi:
ʻO nā meaʻai kiʻekiʻe kiʻekiʻe o ka fiber : ʻO kaʻai o ka palaoa a me nā meaʻai, nā legumes, a me nā hua i loaʻa i ka fiber e hiki ke hoʻoweliweli i ka maʻi'ōpū a iʻole ka pahū. ʻOiaiʻo ia mau meaʻai e nui, nā koho kai maikaʻi no nā mea holo , hiki iā lākou ke hana i nā mea hoʻopili i nā mea holo i ka pō i mua a iʻole kakahiaka o ka holo lōʻihi. No laila, oiaiʻaʻoleʻoe e hōʻoki i kēlā mau koho maikaʻi mai kāuʻaiʻana,ʻoi aku ka maikaʻi o kaʻaiʻana iāʻoe ināʻaʻoleʻoe e holo lōʻihi i ka lā aʻe.
Nā mea momona momona:ʻO nā meaʻai me ka momona nui, e like me nā mea i kōlehuʻia, ka lihi, nā hamburgers, a me ka puaʻa, eʻeli mālie aʻikeʻoe e noho ana lākou i loko o kou'ōpū. Ma nāʻano he nui,ʻo kēia nā meaʻai āu e makemake ai e hoʻopau i kāuʻai no kāu olakino a me ka meaʻai kūpono, me ka hoʻopiliʻiaʻana o nā pilikiaʻeleʻele i mua o ka holo lōʻihi.
Ka mea kepe: Kahe a me nā mea inu'ē aʻe paha i hoʻonāukiʻia e hiki ke hoʻokuʻu i ka pilikia o ka'ōpū a iʻole ka maʻi pahū ma ka holo lōʻihi. Hiki i kekahi poʻe holokini,ʻo ia hoʻi i nā mea inu inu waina maʻamau, hiki ke hoʻomalu iā ia me ka pilikiaʻole a me ka mahalo i nā pono kūpono o ka hoʻouluʻai. He mea nui ke ho'āʻo i nā hopena o kou kino i ka caffeine a me nā mea pilikia'ē aʻe o nā meaʻai maʻamau, i hiki iāʻoe ke noʻonoʻo i nā koho mea maikaʻi loa a maikaʻiʻole loa.
Nā Meaʻai Kūlana Hoʻoponopono Kiko
ʻO kēia nāʻano o nā mea hana mua e hoʻomalu i ke kōkuaʻana e pale i ka pōʻino o ka'ōpū i ka manawa a ma hope paha o ka holoʻana:
ʻO nā mea kanu i hoʻopiliʻia:ʻO kaʻaiʻana i nā mea keʻokeʻo, e like me ka pānaʻi maʻamau, ke ālaiki laiki, a me nāʻeke kūmole he mau koho maikaʻi. ʻOiaiʻaʻole lākou he meaʻai e like me ka palaoa piha a me nā meaʻaiʻole i mālamaʻoleʻia, ua maʻalahi lākou i kou'ōpū no ka mea ua haʻi mua loaʻia ka palaoa. ʻO kahiʻeke piha piha me kekahi pata pīnī (a me ke aniani wai) he mea palekana ia ma mua o ka holo lōʻihi.
Nā hua haʻahaʻa me nā hua haʻahaʻa: Inā makemakeʻoe eʻai i nā hua a huaʻai paha ma mua o ka holoʻana,ʻo ka zucchini, ka'ōmato, nāʻoliva, nā huawaina, a me ka huaʻulu ka haʻahaʻa loa.
Nā Pūkuʻi Lapaʻau: Aia kekahi mau pilikia i ka wā eʻai ai lākou i nā hua meaʻai ma mua o ka holoʻana . ʻOi aku ka palekana, ka laiki, a me nā'alemona almond no ka meaʻaʻole i loko o ka lactose sugar, hiki ke paʻakikī i kaʻeli. Hiki nō hoʻi iāʻoe ke ho'āʻo i ka waiū a me nā yogurts me nāʻano ola ola, i loko o nā maʻi bacteria e kōkua ai i ka digestion.
ʻO ka manawa o nā meaʻai he Key
I ka manawa e hiki ai, pono e hoʻopau i kaʻaiʻana i ka hanaʻehā aʻeono mau hola ma mua o ka hoʻoholo. ʻO ka hanaʻana pēlā e kōkua iāʻoe e hōʻemi i nā hopena o ka hanu me ka hoʻoholo i kāu hana. ʻO kaʻai e hoʻopihaʻia a paʻa i nā mea a pau, aʻo kou pūhaka a me kou hānai glycogen mau mea kiʻekiʻe loa.
Ināʻoe e holo ana i ke kakahiaka,ʻo ia hoʻi kaʻaiʻana i kahiʻai momona o ka momona me ka meaʻai ma mua o ka heleʻana i kahi moe. Ināʻoe e pōloli a makemake hou i kahi meaʻai hou ma mua o kou holo, koho i kahi'ā'āʻai iki, carb a me ka protein aʻai i 30 a 60 mau minuke ma mua.
ʻAʻohe mea hou i ka lā hana
Ināʻoe e aʻo nei no ka lāhui nui, e like me ka hapalua a me ka marathon piha, he mea nui eʻikeʻoe i nā meaʻai e hana ai iāʻoe ma mua o ka lā lā. ʻAʻoleʻoe makemake eʻai i ka pāʻina kakahiaka hou i ka kakahiaka o kou lāhui, no ka mea,ʻaʻoleʻoe iʻike i ka hopena o ka hopena. Ke holo nei kāu aʻoʻana,ʻoiaiʻo kāu holo lōʻihi,ʻo ia ka manawa e ho'āʻo ai i nā mea likeʻole a e noʻonoʻo i nā mea e pono ai iāʻoe.
Heʻokoʻa kēlā me kēia mea'ē aʻe, no laila,ʻaʻole e hanaʻia nā mea e hana ai no haʻi. Hōʻike me nā mea likeʻole i ka pō ma mua a me ke kakahiaka o ka lōʻihi o ka holoʻana, a e hoʻolohe i kouʻano i ka wā e holo ai. I ka manawa āu i koho ai i nā meaʻaiʻole e hoʻoweliweli iāʻoe i nā pilikia GI, aʻikeʻoe e kōkua iāʻoe e loaʻa i ka hana maikaʻi loa, e pili me kēlā mau koho. E hele mai i ka lā hopena, e hauʻoliʻoe i kāu hana.
> Puna:
> Muth, Natalie, MD > Nutrition Sports for Health Professionals, > 2015