Abinci mai gaskiya da daidaitacce yana da matuƙar mahimmanci don kasancewa cikin siffa 100% daga mahangar jiki da tunani yayin abubuwan wasanni.Tabbas, cin abinci mai gina jiki mai kyau ba zai isa ya ci nasara ba amma tabbas zai ba da tabbacin direbobi masu dacewa da adadin kuzari da makamashi don yin mafi kyawun su lokacin horarwa da kuma taimakawa wajen samun sakamako yayin gwaje-gwaje masu yawa, zafi, cancanta da tsere, ba tare da, ba tare da. don farawa, samun haɗarin bushewar jiki
da Uniracer
ABINCIN ABINCIN DUBA GA DUBA: KUSKURE & NASIHA
Babban ka'idar yana da sauƙi: babu abincin da zai iya lashe tseren ku, amma akwai abinci da yawa da hanyoyin da za ku ci wanda zai iya sa 'yan wasa su rasa daya.Farawa daga wannan zato ya zama dole a ƙirƙira shirin wayar da kan abinci don kansa kuma ya saba da ƴan ra'ayoyi masu amfani don kafa daidaitaccen abinci mai daidaitawa da keɓantaccen abinci dangane da ƙoƙarin jiki don dorewa.Abincin ya kamata a kafa ta masanin abinci mai gina jiki na wasanni don gwaninta da kayan aikin su.A gaskiya ma, ga dan wasa yana da mahimmanci don saita abincin i?ype da abun da ke ciki, taro, kitsen jiki, da alaƙa.Akwai hanyoyi da kayan aiki daban-daban don auna yawan kitsen jiki, wasu daga cikinsu, fiye ko žasa na kowa, mun ambaci:
• DEXA (Dual Energy X-rayAbsorptiometry), daidai amma tsada;
• ma'aunin hydrostatic, daidai amma tsada;
• bioimpedance, na al'ada, daidai, na kowa;
• plicometry, mai sauƙi, amma ba abin dogara ba;
• NIR (Kusa da Infra-Red), mai sauƙi, mai sauri amma ba daidai ba;
• ma'auni na impedance, sauri kuma daidai daidai;
• BOD POD plethysmography, mai sauri da sarrafa kansa;
• TOBEX (Total Jiki Electric Conductivity), madaidaici amma mai tsada sosai;
• dabarar Wilmore-Behnke, mai sauƙi, bai dace ba;
• 40, daidai sosai amma tsada sosai;
• AdipometroBodyMetrix, sophisticated kuma daidai.
CIWON KAFIN TSIRA
Abincin da ake ci kafin gasar da kuma bayan gasar dole ne ya kasance na musamman da kuma tsara shi, komai game da tsarin abinci da tsarin lokaci, ko da akwai kurakurai da yawa a cikin abubuwan wasanni, ƙwararru da novice direbobi ne ke jagorantar su.Wasu daga cikin irin wadannan kurakuran yawanci ba sa shafar aikin direbobi, musamman ma matasa masu tuka mota, saboda karfin narkar da abinci na karshen ya fi na al'ada, don haka ba sa damuwa.A kowane hali, cin abinci ko abin sha wanda ba a ba da shawarar ba zai haifar da mummunar tasiri ga lafiyar jiki, amma kuma yana haifar da matsala mai tsanani.Bugu da ƙari, gajiya na yau da kullum, tashin hankali ko damuwa a cikin gasa na iya haifar da mummunan tasiri akan wasan kwaikwayo.
Daya daga cikin rashin fahimtar juna da ake samu a fagen tseren, shi ne, ganin yadda direbobi ba sa cin abinci na tsawon lokaci a kan titin, ko kuma su shafe lokaci mai tsawo ba su ci ba, yayin da wasu ke cin abinci daf da fara gasar, wanda hakan ya sa wasu suka ci abinci daf da fara gasar. ya ƙunshi aikin mataki na narkewa a cikin tsarin wasanni.Sakamakon hulɗar da ke tsakanin aikin narkewar abinci da motsa jiki, waɗannan matakai guda biyu za su haifar da matsalolin ciki (nauyi, acid, tashin zuciya, amai) da matsalolin tsarin (jiki, gajiya) ga direbobi a lokaci guda, ta haka ne ya shafi wasanni ko aikin su.
Menene wasu 'yan taka-tsantsan da shawarwarin abinci masu gina jiki da za a bi kafin mai gani ya sauko kan shiga waƙar?
Anan akwai jerin abubuwan da za ku yi / kar a yi don kasancewa kan tsari yayin motsa jiki:
• Rage abun ciki mai kitse a cikin abinci: guje wa soyayyen abinci da kitsen da aka dafa (babu babban soya tare da ketchup da mayonnaise da ake samu a sandunan karting da kicin);iyakance tsiran alade (bresaola da prosciutto suna da kyau);rage mai, condiments, cuku da madara gabaɗaya kamar yadda kitse ke buƙatar tsawon lokacin narkewa;
• kada ku cika da abinci mai gina jiki kafin gasar, saboda ba a buƙatar su;
• shan abinci mai arziki a cikin carbohydrates, yawanci mafi sauƙin narkewa, kuma suna haɓaka haɓakar glycogen Stores a cikin tsokoki da hanta;
• iyakance sukari, gami da dafa abinci;
• guje wa rashin daidaiton da ke rage jinkiri ko sanya lokacin narkewar abinci ya zama da wahala, hada abinci mai cike da sitaci da abinci mai gina jiki ( taliya ko shinkafa tare da nama ko wasu nau'ikan nama ko qwai ko cuku), ko jita-jita daban-daban na furotin (nama da cuku). nama da qwai, qwai da cuku, madara da nama, madara da qwai);
• kada ku ci abincin da ba ku gwada ba;mafi kyau a ci abincin da aka saba;
• Sha ruwa kadan amma akai-akai da rana da kuma hade abubuwan sha na hydro-saline;ku tuna kuma shawarar babban Jackie Stewart: "Lokacin da kuke tuƙi, kada ku sha", a sarari yana nufin barasa.
CIWON ABINCI NA F1 DRIVERS
Direbobi na F1 suna fuskantar matsanancin yanayi don faɗi kaɗan, waɗanda wataƙila ɗan adam na yau da kullun ba zai iya ɗaukarsa ba.A cikin tsere, direba na iya rasa kusan kashi 40% na ruwan jikinsu.Bugu da kari, motocin na bana sun fi na baya sauri, suna da na'urorin motsa jiki da kuma faffadan tayoyi.Dole ne direbobi su yi horo na musamman na jiki don su kasance cikin shiri don manyan rundunonin G-musamman motsin jiki da kai.A lokacin tsere a tseren bazara ko a wurare masu zafi sosai (Malaysia, Bahrain, Brazil don suna uku kawai), direbobin F1 suna tilasta wa yin tsayayya da yanayin zafi a cikin motoci a cikin nisa mai nisa a saurin da yakan wuce 300 km / h, zafi da gajiya. sun haɗu da haɗari ga lafiyarsu.A wasu GPs, tsakanin farkon da ƙarshen tseren, wasu direbobi suna rasa kilo biyu zuwa uku.Abincin abinci mai gina jiki yana taka muhimmiyar rawa a cikin mafi kyawun shirye-shiryen tsere, don haka, menene direbobin F1 suke ci?
• karin kumallo: ana ci da karfe 7.00 na safe kuma ya ƙunshi adadin kuzari 550 da aka raba tsakanin oatmeal, 'ya'yan itace iri-iri da iri, kamar 40 cl na ruwa tare da lemun tsami kadan don mafi kyawun ruwa, tare da koren shayi;
• Abincin safiya: calories 285 wanda ya ƙunshi hatsi da gyada, gauraye 'ya'yan itace mai arziki a cikin bitamin C da kimanin 25 cl na ruwan kwakwa;
• Abincin rana: saita a 12.30, bai wuce adadin kuzari 780 ba, an raba shi zuwa menu wanda ya hada da soya, kayan lambu, shinkafa launin ruwan kasa.Duk abin da aka haɗa da kofi ko koren shayi da ƙaramin cakulan duhu;
• Abincin rana: ayaba da ruwan apple;
Abincin dare: da karfe 21.00, tare da menu wanda ya hada da nama ko kifi, dankalin turawa da gasa da salad da kuma kayan zaki yogurt da 'ya'yan itace ja.Daga karshe biscuits uku da hudu tare da jam kadan, wani bangare na 'ya'yan itace da koren shayi kafin barci.
FUSKA-DA-FUSKA TARE DA DIRA: SIMON OHLIN
Simon Ohlin dan kasar Sweden mai shekaru sha bakwai da haihuwa, wanda ya yi fice a shekarar da ta gabata a lokacin tseren Kristianstaad na gasar CIK-FIA ta Turai, ya ba mu labarin yadda yake cin abinci da salonsa.
Simon ya san bambanci tsakanin carbohydrates, fats, sunadarai, bitamin da ma'adanai sosai.Duk da cikakkiyar lafiyarsa, ba ya da hankali sosai wajen bin tsarin cin abinci na wasanni na ainihi bisa ga nau'in jikinsa da kuma aikin gasa, kuma har yanzu bai yi amfani da ƙwararren likitancin abinci ba: wannan ya ba mu mamaki, tun da yake shirya gasa. yana horo a gym sau biyar zuwa shida a mako.
A kowane hali, yana da hankali sosai don cin abinci mai kyau da kuma dacewa da bukatunsa.A ranar tsere, me yake ci?
Yana yin karin kumallo da misalin karfe 7.30 na safe tare da yogurt, hatsi, ruwan 'ya'yan itace, busassun 'ya'yan itace da furotin da aka hada da ayaba ko madara kadan.Wani lokaci yana tsallake abincin safe, kuma yana iya zaɓar sandunan kuzari.Yana cin abincin rana sa'a 1.5 kafin gasar: ya fi son cin taliya da kayan lambu da yawa.Bayan tseren, Simon ba ya cin komai sai dai ikirari cewa idan aka sami sakamako mai kyau, zai ba da abinci "ba a ba da shawarar ba", kamar kayan zaki mai kyau.A ƙarshe, abincin dare yana dogara ne akan carbohydrates (shine mai son pizza) da busassun 'ya'yan itace don sake farfado da makamashin da aka rasa yayin rana da kuma ƙara samar da kitsen mai da ake bukata.Amma game da ruwaye, Simon yana shan ruwa da yawa a lokacin tseren karshen mako kuma yana amfana daga abubuwan sha na isotonic don ingantacciyar hydration na jikinsa.
Ribobi da fursunoni na hanyar ciyarwar Simon a ranar gasa?
Tabbas tsallake abincin safiya babban aibi ne mai tsanani, kuma yana sane da haka: wannan rashin wani lokaci yana kai shi shiga cikin waƙar ba tare da isasshen kuzarin da yake buƙata ba.Kyakkyawan inganci, a daya bangaren, shi ne tsarin dabara da yake bi a ranar gaskiya: lokaci da yanayin abinci iri daya ne kuma wannan bangaren yana taimaka masa ya kasance cikin shiri lokacin da zai je tsere.
CIWON GINDI A KARSHEN ZUMUNCI
A ƙarshen gwaje-gwaje, zaman kyauta da cancanta ko tsere, menene za a yi?Manufar abinci mai gina jiki bayan zama shine a sake haɗawa da asarar hydrosaline da aka haifar yayin ayyukan wasanni a cikin jikin direba don ba da fifiko ga sake haɗawa da glycogen tsoka da ake cinyewa, don gyara lalacewar tsarin da ke haifar da ci gaba da ƙoƙarin jiki da kuma guje wa ƙarin wuce gona da iri.Sakamakon ƙoƙari mai tsanani da tsayin daka akan hanya, yana ɗaukar kusan sa'o'i 20 kullum don dawo da shagunan glycogen tsoka, amma sa'o'i biyu na farko bayan ƙarshen wasan kwaikwayon shine mafi mahimmanci don cikawa da mayar da ƙarancin makamashi.
Yana da kyau a:
• ɗauki carbohydrates amma tare da ƙarancin ƙima fiye da waɗanda aka zata kafin tsere;
• cinye jita-jita na furotin tare da dafaffe da / ko danye kayan lambu;
• sha da shan ruwa mai yawa tare da tuna cewa ƙishirwa sau da yawa ba alama ce ta gaskiya ta ainihin buƙatun ruwan da aka rasa ta hanyar zufa ba: mafi kyau a sha da yawa (a sauƙaƙe kawar da gumi da fitsari) fiye da iyakancewa;daga tushe da binciken kimiyya, asarar ruwa na 5% na nauyin jiki zai iya haifar da raguwar 50% na inganci.
BABU ABINCIN DA ZAI CI GASKE, AMMA AKWAI ABINCI DA YAWA DA HANYOYIN CI WANDA ZAI IYA RASA DAYA.
MISALI NA ABINCI: RANAR TSARO
Manufar abinci mai gina jiki ita ce tabbatar da ingantacciyar ruwa na kwayoyin halitta da kuma samarwa direban isassun kuzarin da ake rarrabawa cikin yini don gujewa hadarin kamuwa da cututtuka na narkewar abinci, jin yunwa, ko rauni.Dole ne a gudanar da abinci a yawa, inganci, lokaci da kuma hanya don kada su haifar da ƙoƙarce-ƙoƙarce ga na'urorin ciki na ciki kamar yadda damuwa da tashin hankali ke motsa shi ta yanayin lokacin tseren.
Misali na gasa cin abinci na wasanni na rana za a iya raba kamar haka:
1. Protein ko carbohydrate karin kumallo, dangane da dandano na direba, akalla minti casa'in kafin dumama;
2. Abun ciye-ciye na safiya tare da sabbin 'ya'yan itace na zamani (babu ayaba, kamar yadda suke buƙatar dogon narkewa), ko tare da sanwici tare da naman alade, prosciutto ko bresaola;
3. Abincin rana tare da tasa na farko (taliya tare da ko ba tare da tumatir ba, ko farar shinkafa), ɗan bresaola ko prosciutto tare da ɗan cakulan Parmesan da jam tart, za a cinye sa'a daya da rabi ko sa'o'i biyu kafin tseren;
4. Abincin rana tare da 'ya'yan itace na yanayi (iyakan ayaba) ko santsi;
5. Abincin dare tare da tasa na farko (taliya ba tare da kayan yaji ba, ko miya mai sauƙi na tumatir), abincin furotin da salatin.
Labarin da aka ƙirƙira tare da haɗin gwiwarMujallar Vroom Karting.
Lokacin aikawa: Maris 29-2021