KUDYA MUNYIKA YEGO KART RACING

Kudya kwakaringana uye kwakaringana kwakakosha kuti uve mu100% chimiro kubva pakuona kwemuviri nepfungwa panguva yemitambo.Ehe, kudya kwakanaka kunovaka muviri hakuzokwane kuhwina asi kunovimbisa vatyairi huwandu hwakakodzera uye mhando yesimba rekuita nepavanogona napo pavanenge vachidzidzira uye nekubatsira kuwana mhinduro panguva yekuwanda bvunzo, kupisa, zvikwaniriso uye mijaho, pasina, kwekutanga, kuve nemuviri wengozi kupera mvura

by Uniracer

KUDYA KUDYA KWEVAtyairi: Mhosho & MAZANO

Mutemo mukuru uri nyore kwazvo: hapana chikafu chinogona kukukunda mujaho, asi kune zvakawanda zvekudya uye nzira dzekudya dzinogona kuita kuti vatambi varasikirwe nyore.Kutanga kubva mufungidziro iyi zvinodikanwa kuti uzvigadzirire chirongwa chekuziva nezvekudya uye kujairana nemazano mashoma anobatsira pakugadzirisa kudya kwakaringana, kwakaringana uye kwakasarudzika kwakavakirwa pakuedza kwemuviri kutsigirwa.Kudya kunofanirwa kugadzikwa nenyanzvi yezvekudya kwemitambo nekuda kwehunyanzvi hwavo uye maturusi.Kutaura zvazviri, kune mutambi zvakakosha kugadzirisa kudya i?ipe uye kuumbwa, kuwanda, mafuta emuviri, uye zvinoenderana.Pane nzira dzakasiyana-siyana uye maturusi ekuyera huwandu / mafuta emuviri, mamwe acho, akawanda kana mashoma, isu tinotaura:

• DEXA (Dual Energy X-rayAbsorptiometry), chaiyo asi inodhura;

• hydrostatic kuyera, chaiyo asi inodhura;

• bioimpedance, yakajairika, chaiyo, yakajairika;

• plicometry, nyore, asi kwete yakavimbika zvikuru;

• NIR (Near Infra-Red), iri nyore, inokurumidza asi isina kunyatsojeka;

• chiyero che impedance, nekukurumidza uye nemazvo;

• BOD POD plethysmography, nokukurumidza uye otomatiki;

• TOBEX (Total Body Electrical Conductivity), yakanyatsojeka asi inodhura zvikuru;

• Wilmore-Behnke formula, yakapfava, isina kukodzera;

• 40, yakanyatsojeka asi inodhura zvikuru;

• AdipometroBodyMetrix, yakaoma uye yakarurama.

PRE-RACE KUDYA KUNOVAKA

Chikafu chisati chaitika uye mushure memakwikwi chinofanira kuve chakananga uye chakarongedzwa, zvisinei maererano nechikafu uye nguva kurongeka, kunyangwe paine zvikanganiso zvakati wandei mumitambo yemitambo, inotungamirwa nevatyairi vehunyanzvi.Zvimwe zvezvikanganiso izvi kazhinji hazvikanganisi mashandiro evatyairi, kunyanya vatyairi vechidiki, nekuti kugona kwekudya kwekupedzisira kwakakwira zvakanyanya kupfuura zvakajairika, saka havakanganiswe.Chero zvazvingava, kudya zvokudya kana zvinwiwa zvisingakurudzirwi hazvizove nemigumisiro yakaipa pahutano, asiwo zvinokonzera matambudziko makuru.Mukuwedzera, kuneta kwakajairwa, kukakavara kana kunetseka mumakwikwi kunogona kuve nemhedzisiro yakaipa pakuita kwemitambo.

Kumwe kusanzwisisana kunowanikwa munyaya dzemijaho inyaya yekuona kuti vatyairi havadyi nguva yakareba vari munjanji, kana kupedza nguva yakawanda vasingadyi, vamwe vachidya nguva pfupi mujaho usati watanga. zvinosanganisira kugaya danho rekuita mukuita kwemitambo.Pamusana pekubatana pakati pekuita kwekudya uye kushanda kwemuviri, matanho maviri aya achakonzera matambudziko emudumbu (zvinorema, asidhi, kusvotwa, kurutsa) uye matambudziko ehurongwa (dzungu, kuneta) kune vatyairi panguva imwe chete, nokudaro kukanganisa mitambo yavo kana kushanda.

Ndezvipi zvingave zvishoma zvekuchenjerera uye matipi ezvekudya ekutevera visor isati yadzika pakupinda munzira?

Heino runyorwa rwezvinhu zvekuita / kusaita kuti uve pamusoro pefomu panguva yekurovedza muviri:

• Deredza mafuta ari mukudya: dzivisa zvokudya zvakadzika-zvakakangwa uye mafuta akabikwa (hapana mafiritsi makuru ane ketchup uye mayonnaise anowanikwa mumakarting bars nemakicheni);kumisa soseji (bresaola uye prosciutto zvakanaka);kuderedza mafuta, condiments, cheeses uye mukaka wose sezvo mafuta anoda nguva refu yekugaya;

• usazadza neprotein foods musati makwikwi, sezvo asingadikanwi;

• tora zvokudya zvakapfuma mumakhahydrates, kazhinji zviri nyore kugaya, uye zvinokurudzira kuwedzera kwezvitoro zveglycogen mumasumbu uye chiropa;

• kuderedza shuga, kusanganisira kubika shuga;

• dzivisa kusawirirana kunonotsa kana kuita kuti kugaya kunyanye kunetsa, kusanganisa dhishi rine sitachi nechikafu cheprotein (pasta kana dhishi remupunga nenyama kana mazai kana chizi), kana mapuroteni maviri akasiyana (nyama nechizi; nyama nemazai, mazai nechizi, mukaka nenyama, mukaka nemazai);

• usadye chikafu chausina kumboedza kare;zviri nani kudya zvokudya zvakajairika;

• kunwa zvinwiwa zvidiki asi kakawanda pazuva uye kubatanidza zvinwiwa zvine hydro-saline;ramba uchifunga zvakare zano raJackie Stewart mukuru: "Paunotyaira, usambonwa", zvichireva zvakajeka kudoro.

KUDYA KUDYA KWEVAtyairi veF1

Vatyairi veF1 vanoiswa mumamiriro ezvinhu akanyanyisa kutaura zvishoma, izvo pamwe munhuwo zvake aisazokwanisa kubata.Mujaho, mutyairi anogona kutorasikirwa ne40% yezvinwiwa zvemuviri wavo.Mukuwedzera, motokari dzegore rino dzinokurumidza kudarika kare, dzine aerodynamics yakawanda uye matayi akafara.Vatyairi vanofanirwa kudzidzira kurovedza muviri kuti vagadzirire mauto eG uye kunyanya kufamba kwemuviri nemusoro.Munguva dzemijaho munhangemutange yezhizha kana munzvimbo dzinopisa zvakanyanya (Malaysia, Bahrain, Brazil kudoma matatu chete), vatyairi veF1 vanomanikidzwa kutsungirira kupisa kwakanyanya mukati memotokari madaro marefu nekumhanya kunowanzo pfuura 300 km / h, kupisa uye kuneta. zvakabatanidza njodzi kuutano hwavo.Mune mamwe maGP, pakati pekutanga uye kupera kwemujaho, vamwe vatyairi vanorasikirwa kubva pamakirogiramu maviri kusvika matatu.Zvokudya zvinovaka muviri zvine basa rakakosha uye rakakosha mukugadzirira mijaho zvakanyanya, uye saka, vatyairi veF1 vanowanzodyei?

•Kudya kwemangwanani: kunodyiwa na7.00 am uye ine 550 macalorie akakamurwa pakati oatmeal, assorted michero nemhodzi, anenge 40 cl yemvura ine ndimu shoma kuti nani hydrate, pamwe negirini tii;

•Chikafu chemangwanani: 285 makorikori anosanganisira zviyo nenzungu, michero yakasanganiswa yakapfuma muvhitamini C uye inenge 25 cl yemvura yekokonati;

• Lunch: set at 12.30, haipfuure 780 calories, yakakamurwa kuita menyu inosanganisira soy, miriwo, brown mupunga.Zvose zvinowedzerwa nekofi kana green tea uye zvishoma zvechokoti yakasviba;

•Chikafu chemasikati: bhanana uye muto weapuro;

•Kudya kwemanheru: na21.00, nemenu inosanganisira nyama kana hove, mbatatisi yakabikwa uye saladhi uye yedhizeti yogati uye muchero mutsvuku.Pakupedzisira matatu-mana mabhisikiti ane jamu shoma, chikamu chemuchero uye green tea asati aenda kunorara.

KUSOSANA NEZVISO NEMUtyairi: SIMON OHLIN

Simon Ohlin wekuSweden ane makore gumi nemanomwe, uyo akatanhamara gore rapfuura panguva yemujaho weKristianstaad wemakwikwi eEuropean CIK-FIA, anotiudza nezve madyiro nemaitiro ake.

Simon anoziva mutsauko pakati pemakabhohaidhiretsi, mafuta, mapuroteni, mavhitaminzi nemamineral chaizvo.Kunyangwe nemuviri wake wakakwana, haana kunyatso huchenjeri mukutevera chikafu chemitambo chakasarudzika zvinoenderana nerudzi rwemuviri wake uye chiitiko chake chemakwikwi, uye haasati ashandisa nyanzvi yezvekudya: izvi zvakatishamisa, kubva pakugadzirira makwikwi, anodzidzira panzvimbo yekurovedza muviri kashanu kana katanhatu pavhiki.

Chero zvazvingava, anongwarira zvikuru kudya zvokudya zvine utano uye zvakakodzera zvaanoda.Pazuva remujaho, anodyei?

Ane kudya kwemangwanani kuma7.30 am neyoghurt, zviyo, muto wemichero, muchero wakaomeswa uye protein poda yakasanganiswa nebhanana kana mukaka mudiki.Dzimwe nguva anosvetuka snack yemangwanani, uye anogona kusarudza mabhawa emagetsi.Ane kudya kwemasikati 1.5 awa pamberi pemakwikwi: anofarira kudya pasta yakawanda nemiriwo.Mushure memujaho, Simon haadyi chero chinhu kunze kwekungoreurura kuti kana zvikaitika zvakanakisa, anozopa chikafu "chisingakurudzirwe", senge dhizeti yakanaka.Pakupedzisira, kudya kwemanheru kunobva pamakhahydrates (iye mudiwa wepizza) uye michero yakaomeswa kuti idzorezve simba rakarasika mukati mezuva uye kuwedzera kupiwa kwemafuta akanaka anodiwa.Kana zviri zvinwiwa, Simon anonwa mvura yakawanda mukati mekupera kwesvondo remujaho uye anobatsirwawo nezvinwiwa zveisotonic kuitira kuti muviri wake uve nani uye unyatso hydration.

Zvakanakira nekuipira nzira yaSimon yekudyisa pazuva remakwikwi?

Chokwadi kusvetuka snack yemangwanani chikanganiso chakakomba, uye anozviziva izvi: kushaikwa uku dzimwe nguva kunomutungamira kuti apinde munjanji asina simba rekuchengetedza raanoda.Zvakanyanya kunaka, kune rumwe rutivi, ndiyo nzira yemaitiro yaanotora pazuva rechokwadi: nguva uye marongero echikafu zvinogara zvakafanana uye chikamu ichi chinomubatsira kuti agare akagadzirira paanoenda mujaho.

KUDYA KUDYA PAKUPERA KWETRACK SESSION

Pakupera kwemiedzo, yemahara uye inokodzera zvikamu kana mujaho, chii chekuita?Chinangwa chekudya kwepashure-sesheni ndechekubatanidza kurasikirwa kwehydrosaline kunogadzirwa panguva yemutambo mumutumbi wemutyairi kuti afarire resynthesis yeyakadyiwa tsandanyama glycogen, kugadzirisa kukuvadzwa kwechimiro kunokonzerwa nekusimba kwesimba uye kudzivirira kuwedzera metabolic kuwandisa.Nekuda kwekuedza kwakasimba uye kwenguva refu mugwara, zvinotora kazhinji maawa makumi maviri kudzoreredza tsandanyama glycogen zvitoro, asi maawa maviri ekutanga mushure mekupera kwekuita ndiwo akanyanya kukosha kuzadza nekudzorera kushomeka kwesimba.

Zvinokurudzirwa kuti:

• kunwa makabhohaidhiretsi asi ane huwandu hwakaderera pane hwakafanofungirwa mujaho usati waitwa;

• shandisa mapuroteni ndiro neyakabikwa uye / kana miriwo yakasvibirira;

• kunwa uye kunwa zvinwiwa zvakawanda uchiyeuka kuti nyota kazhinji haisi chiratidzo chechokwadi chekudiwa kwemvura yakarasika kuburikidza nekudikitira: zviri nani kunwa zvakanyanya (kubviswa nyore nyore kuburikidza nediki uye weti) pane kuzviganhurira;kubva kune zvinyorwa uye zvidzidzo zvesayenzi, kurasikirwa kwemvura ye5% yehuremu hwemuviri kunogona kutungamirira ku50% kudonha mukubudirira.

HAPANA ZVOKUDYA ZVINOGONA KUhwina MUJANJA, ASI KUNE ZVOKUDYA ZVAKAWANDA UYE NZIRA DZEKUDYA ZVINOGONA KURASIKA ZVINYORE.

MUENZANISO WEKUDYA KUDYA: ZUVA RACE

Chinangwa chekudya kunovaka muviri ndechekuvimbisa hydration yakakwana yemuviri uye kupa mutyairi huwandu hwakakwana hwesimba rinogovaniswa zuva rese kudzivirira njodzi yekuunza kusagadzikana kwekugaya, kunzwa nzara, kana kushaya simba.Kudya kunofanirwa kupihwa muhuwandu, hunhu, nguva uye maitiro kuitira kuti zvisaite zvakanyanya kusimba kune gastro-enteric appatus sezvo inenge yatonyanyiswa zvakanyanya nekufunganya uye kukakavara kunowanzoitika nguva dzisati dzamhanya.

Muenzaniso wekudya kwemitambo yemakwikwi ezuva remitambo inogona kukamurwa sezvinotevera:

1. Protein kana carbohydrate kudya kwemangwanani, zvichienderana nekuravira kwemutyairi, angangoita maminitsi makumi mapfumbamwe isati yadziya;

2. Morning snack nemuchero mutsva wemwaka (pasina mabhanana, sezvavanoda kugaya kwenguva refu), kana ne sandwich ne ham, prosciutto kana bresaola;

3. Kudya kwemasikati nedhishi rekutanga (pasta ine kana isina tomato, kana mupunga chena), bresaola shoma kana prrosciutto nediki Parmesan cheese uye jam tart, inofanira kupedzwa awa nehafu kana maawa maviri pamberi pemujaho;

4. Masikati masnack nemichero yemwaka (inogumira mabhanana) kana smoothies;

5. Kudya kwemanheru nedhishi rekutanga (pasta isina macondiments, kana simple tomato sauce), protein dish uye saladhi.

Chinyorwa chakagadzirwa nekubatana neVroom Karting Magazine.