Kufamba Simba Snacks: El Paso Back Clinic

Kufamba chinhu chikuru chemuviri kusimbisa muviri basa rinoda kutsungirira. Paunenge uchifamba kwemaawa maviri kana kupfuura, kuwedzera zvitoro zvemagetsi zvinogona kuitwa inotakurika kufamba simba tudyo. Izvi ndizvo zvekudya zvinogona kutorwa pamwe nekudyiwa paunenge uchifamba. Izvi zvinosanganisira michero, miriwo, mabhawa emagetsi, trail mix, simba gels, uye zvinwiwa zvemitambo zvinogona kuzadza muviri. Nekudaro, zvichienderana nekuti munhu anofamba riini, vanofanirwa kufunga nezvekudya kwemangwanani kana kwemasikati vasati vapinda mukufamba. Izvi zvichabatsira kuwana zvakanyanya mabhenefiti kubva kune svutugadzike, uyezve, chii chaunofanira kuva nacho mushure mekudzidzira kupora.

Kufamba Energy Snacks

Vanhu vanofamba kwenguva yakareba vanozoda chekudya - pamberi, panguva, uye shure. Pane nzira dzakasiyana dzekusarudza kubva. Vanhu vangangoda kuyedza nzira dzakasiyana dzekudya uye zvekunwa kuti vawane mwero wakakwana wecarbs, mafuta, uye mapuroteni kuitira kuti muviri uwane simba raunoda usinganzwe kuremerwa kana nzara mushure menguva pfupi. Izvo zvakakodzera zvekufamba simba rekudya zvinofanirwa kuve zvine hutano, zvizere nesimba, uye zviri nyore kudya pakufamba.

Zvibereko zvekudya

• Zvokudya zvemichero zvakanakira iyo yose-yakasikwa carbohydrate kuputika.
• Mabhanana akanaka kune potassium.
• Maapuro, maranjisi, uye mazambiringa akaomeswa anokurudzirwawo twudyo.
• Kune vamwe vanhu, iyo fiber mune mimwe michero inogona kuita digestion ichifamba, inoda chimbuzi, saka ronga mberi.
• Vamwe vanhu vanogona kudya michero nguva dzose asi vanogona kunge vaine dumbu rakagumbuka panguva yekufamba, ndosaka kuedza kungave kuri madikanwa.

Simba Mabhawa

• Zvokudya zvinovaka muviri zvinogona kupa mavhitamini nemamineral uye mapuroteni asi zvinogona kunge zvakakwirira mumakori.
• Tarisa mavara kuti usarudze kuenzana kwezvinhu zvakakunakira.
• Mabhawa emagetsi anopa musanganiswa une hutano hwemakhahydrates, mapuroteni, uye mafuta
• Ivo vakanakira chikafu chekudya kana uchifamba.
• Zvigadzirwa zvakawanda zvinoshandisa nzungu/dzimwe nzungu kana soya kuita mapuroteni.
• Vanhu vangangoda kudzivirira mabhawa akavharwa nechokoreti, sezvo achigona kunyungudika.

Trail Mix

• Trail inosanganiswa ndiyo yekutanga simba bar.
• Vanhu vanokwanisa kusanganisa zvavo, kutenga zvakawanda, kana kufanorongedza.
• Trail mix ine nzungu dzeprotein, mazambiringa akaomeswa kana imwe michero yakaomeswa yemacarbohydrates, uye chokoreti kana carob zvekuravira.
• Mhando dzemunyu dzinogona kubatsira kutsiva electrolytes.
• Ziva nezvekutonga kwechikamu, sezvo trail musanganiswa inowanzove yakakwira mumafuta nemakori.

Energy Gels

• Simba gels kupa kuwedzera kwecarbohydrates yakagadzirirwa vanhu vanoita zviitiko zvekutsungirira uye zviitiko.
• Magetsi emagetsi anoda kutorwa nawo mvura kune carbohydrate digestion.
• Kune mamwe anogona kutorwa pasina mvura asi anogona kusapa simba rakawanda.
• Kune vanhu vanofamba nekukurumidza uye vanofema zvakaoma, magetsi emagetsi anogona kuve akachengeteka pane kutsenga uye pamwe nekudzipwa.
• Zvitsva zvitsva zviri kuedza kuve zvakasikwa uye zvishoma kutapira.

Simba Nezvinwiwa Zvemitambo

• Mvura haina kukwana kuti muviri ugare wakanyorova pakufamba kwenguva refu.
• Zvinwiwa zvemitambo zvine shuga nemunyu zvinozadza H2O uye mazinga e electrolyte zvakanyanya kana uchifamba kweinopfuura awa zvichibatsira kudzivirira kupera simba uye. hyponatremia/ munyu wakaderera.
• Zvinokurudzirwa kudzivisa:
• High-caffeine simba zvinwiwa mumakani maduku, sezvo vane yakawandisa caffeine uye kwete yakakwana hydrating mvura.
• Mitambo uye zvinwiwa zvesimba zvine additives nemishonga, izvo zvisingabatsiri pakufamba, uye tsvaga avo vane munyu uye carbohydrate kutsiva.

---

Ankle Sprain Recovery

---

References

Francois, Monique Et al. "'Dzidzira chikafu' usati wadya: nzira nyowani yekuvandudza glycemic control mune vanhu vane insulin kuramba." Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6

Islam, Hashim, nevamwe. "Itai Zvokudya Zvokudya: Iri Nyowani Strategy yeKuvandudza Cardiometabolic Health." Exercise uye mitambo sainzi wongororo vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275

Marangoni, Franca, et al. "Kudya mukudya uye hutano." International Journal yezvekudya sainzi uye Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543

McCubbin, Alan J nevamwe. "Sports Dietitians Australia Position Statement: Zvokudya Zvokurovedza muviri munzvimbo Dzinopisa." International Journal yemitambo chikafu uye kurovedza muviri metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300

Moore, Daniel R et al. "Kufamba kana uremu hwemuviri squat" kuita snacks" kunowedzera kudya amino acid kushandiswa kwemyofibrillar protein synthesis panguva yekugara kwenguva refu." Chinyorwa chekushandiswa physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022

Njike, Valentine Yanchou, et al. "Snack Chikafu, Kuguta, uye Huremu." Kufambira mberi mune zvinovaka muviri (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340