Ukuhamba nge-Energy Snacks: El Paso Back Clinic

Ukuhamba ngumzimba omkhulu umzimba umsebenzi ofuna unyamezelo. Xa uhamba ngeeyure ezimbini okanye ngaphezulu, i-refueling energy store ingenziwa amashwamshwam amandla okuhamba. Oku kukutya okunokuthi kuthathwe kwaye kutyiwe ngelixa uhamba. Oku kubandakanya iziqhamo, imifuno, imivalo yamandla, umxube womzila, iigels zamandla, kunye neziselo zezemidlalo ezinokuzalisa umzimba. Nangona kunjalo, kuxhomekeke ekubeni umntu uhamba nini na, kufuneka acinge ngesidlo sakusasa okanye sasemini ngaphambi kokuba ahambe. Oku kuya kunceda ukufumana izibonelelo ezininzi kwi-snacks, kunye nokuba, yintoni onokuthi ube nayo emva kokuzilolonga ukubuyisela.

Iisnacks zamandla okuhamba

Abantu abahamba ixesha elide baya kufuna i-snack - ngaphambi, ngexesha, nasemva. Kukho iindlela ezahlukeneyo ongakhetha kuzo. Abantu banokufuna ukuzama iindlela ezahlukeneyo zesnack kunye neziselo ukuze bafumane ibhalansi efanelekileyo yeekhabhu, amafutha, kunye neprotheyini ukuze umzimba ufumane amandla owadingayo ngaphandle kokuziva usindwa okanye ulambile kungekudala emva koko. I-snacks efanelekileyo yokuhamba kufuneka ibe nempilo, igcwele amandla, kwaye kulula ukuyidla xa uhamba.

Iziqhamo zokutya

• Iziqhamo ze-snacks zilungile kwi-carbohydrates yendalo yonke.
• Iibhanana zilungile kwi-potassium.
• Ii-apile, iiorenji, neerasentyisi nazo zikwacetyiswa ukuba upakishwe.
• Kubantu abathile, ifayibha kwezinye iziqhamo inokufumana ukugaya kuhamba, kufuna indawo yangasese, ke cwangcisa kwangaphambili.
• Abanye abantu banokutya iziqhamo rhoqo kodwa banokuba nesisu esibuhlungu ngexesha lokuhamba, yiyo loo nto uvavanyo lunokuba yimfuneko.

IiBhari zaMandla

• Imivalo yesondlo inokubonelela ngeevithamini kunye neeminerali kunye neprotheni kodwa ingaba neekhalori eziphezulu.
• Jonga iilebhile ukuze ukhethe ibhalansi yezithako ezikulungeleyo.
• Imivalo yamandla inika indibaniselwano esempilweni yeecarbohydrates, iiprotheyini kunye namafutha
• Zikulungele ukutya okulula xa uhamba.
• Uninzi lweemveliso zisebenzisa amandongomane/amanye amandongomane okanye isoya kwiproteni.
• Abantu ngabanye banokufuna ukuphepha imivalo egqunywe itshokolethi, njengoko inokunyibilika.

Trail Mix

• Imixube yomzila yibha yamandla yokuqala.
• Abantu ngabanye banokuxuba okwabo, bathenge ngobuninzi, okanye bapakishwe kwangaphambili.
• Trail mix iqulathe amandongomane for protein, iirasentyisi okanye ezinye iziqhamo ezomisiweyo for carbohydrates, kunye itshokolethi okanye ikarob ngenxa yokungcamla.
• Iindidi ezinetyuwa zinokunceda endaweni ye-electrolytes.
• Lumkela ulawulo lwesahlulo, njengoko umxube womzila uhlala uphezulu kumafutha kunye neekhalori.

Iigel zamandla

• Iigels zamandla ukunika ukongezwa kwecarbohydrate eyenzelwe abantu abenza iminyhadala yokunyamezela kunye nemisebenzi.
• Iigels zamandla kufuneka zithathwe kunye amanzi kwi-carbohydrate yokugaya.
• Kukho ezinye ezinokuthathwa ngaphandle kwamanzi kodwa zinokunganikeli amandla angako.
• Kubantu abahamba ngokukhawuleza kwaye baphefumle nzima, iijeli zamandla zinokukhuseleka ngakumbi kunokuhlafuna kunye nokuminxa.
• Iimpawu ezintsha zizama ukuba zendalo kwaye zibe mnandi kakhulu.

Amandla kunye neziselo zeMidlalo

• Amanzi awanelanga ukugcina umzimba umanzi kwiihambo ezide.
• Iziselo zezemidlalo ezineswekile kunye netyuwa zizalisa i-H2O kunye namanqanaba e-electrolyte ngokucokisekileyo xa uhamba ngaphezu kweyure inceda ukuthintela ukuphelelwa ngamanzi emzimbeni kunye hyponatremia/amanqanaba asezantsi etyuwa.
• Kuyacetyiswa ukuba uphephe:
• Iziselo ezinamandla ezine-caffeine kwiitoti ezincinci, njengoko zinecaffeine eninzi kwaye azikho ngokwaneleyo amanzi okuhlamba.
• Iziselo zezemidlalo kunye nezamandla ezinezongezo kunye nemifuno, ezingancediyo ekuhambeni, kwaye ujonge abo banetyuwa kunye nokutshintshwa kwe-carbohydrate.

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Ukubuyiselwa kwe-Ankle Sprain

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Ucaphulo

UFrancois, uMonique Et al. "'Zilolonge i-snacks' phambi kokutya: iqhinga elitsha lokuphucula ulawulo lwe-glycemic kubantu abanokumelana ne-insulin." Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6

Islam, Hashim, et al. "Ukuzivocavoca umzimba: iQhinga elinoNtsha lokuphucula impilo yeCardiometabolic." Ukuzilolonga kunye nophononongo lwenzululwazi yezemidlalo vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275

Marangoni, Franca, et al. "Ukutya okunesondlo kunye nempilo." Ijenali yaMazwe ngaMazwe yenzululwazi yokutya kunye neSondlo vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543

McCubbin, Alan J et al. "IiNgcaciso zeNdawo zezeMidlalo zaseOstreliya: Isondlo sokuzilolonga kwindawo ezishushu." Ijenali yaMazwe ngaMazwe yesondlo sezemidlalo kunye nokuzilolonga kwemetabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300

Moore, uDaniel R et al. "Ukuhamba okanye ubunzima bomzimba squat" i-snacks yomsebenzi" kwandisa ukusetyenziswa kwe-amino acid yokutya kwi-myofibrillar protein synthesis ngexesha lokuhlala ixesha elide." Ijenali ye-application physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022

Njike, Valentine Yanchou, et al. "Ukutya okutyiwayo, ukuhlutha, kunye nobunzima." Ukuqhubela phambili kwisondlo (Bethesda, Md.) vol. 7,5 866-78. 15 Septemba 2016, doi:10.3945/an.115.009340