สัปดาห์ที่แล้ว ผมได้อธิบายถึงความสำคัญ และวิธิการจัดการภาวะน้ำในร่างกาย (Hydration) เพื่อหลีกเลี่ยงอาการต่างๆ ไม่ว่าจะเป็นตะคริว หรือการเป็นลมแดด (Heatstroke) กันไปแล้ว วันนี้เราจะมาพูดถึงเรื่องของโภชนาการ (Nutrition) นั่นคือ การวางแผนสารอาหารที่จำเป็นและเพียงพอสำหรับการปั่น เพราะร่างกายขณะปั่นเผาผลาญพลังงานไปอย่างรวดเร็ว หากพลังงานที่เราเติมเข้าไปไม่พอเพียงหรือผิดประเภท ปัญหาตามมาแน่นอนครับ
วิธีจัดการโภชนาการก่อน และขณะปั่น
1 คุณควรทานอาหารเช้าเบาๆ ที่มีส่วนประกอบของข้าว ประมาณ 2-3 ชั่วโมงก่อนการปั่น หากมีเวลาไม่พอหรือเช้าเกินไป คุณสามารถทานพวกข้าวเหนียวแทนได้
2 หากต้องปั่นเป็นระยะเวลามากกว่า 60-90 นาที คุณควรต้องกินคาร์โบไฮเดรตให้ได้ประมาณ 30 มิลลิกรัม ทุกๆ 30 นาที ซึ่งแหล่งคาร์โบไฮเดรตชั้นเยี่ยมดังนี้
· กล้วย 1 ลูก ทุก 30 นาที
· อินทผาลัม 1 กำมือ ทุก 30 นาที
· ลูกเกด 1 กำมือ ทุก 30 นาที
· กล้วยตาก 1 ชิ้น ทุก 30 นาที
· เจลให้พลังงาน 1 ซอง ทุก 60 นาที *อันตราย อ่านข้อควรระวังด้านล่าง
· อาหารพลังงานแบบแท่ง แบบทำเอง (Energy bar)
การรับประทานเจลให้พลังงานในอากาศร้อนแบบประเทศไทย สามารถก่อให้เกิดตะคริวได้ หากในขณะนั้นคุณมีภาวะขาดน้ำหรือทานอาหารมากเกินไป สำไส้ของคุณจะไม่มีน้ำเพียงพอสำหรับการย่อยเจลเหล่านี้ จึงไปดึงเอาน้ำที่อยู่ในกล้ามเนื้อมาใช้แทน ซึ่งทำให้เกิดการเป็นตะคริว ดังนั้น คุณควรน้ำดื่มน้ำอย่างน้อยครึ่งขวดต่อการรับประทานเจลทุกๆ 1 ซอง หรือหากร่างกายเริ่มส่งสัญญานของอาการตะคริว ให้ดื่มน้ำจนหมดขวดเพื่อเพื่มน้ำให้กับลำไส้ในการช่วยย่อย ผมขอแนะนำการวางแผนการกินเพื่อป้องกันการเกิดตะคริวดังนี้
· 30 นาที แรก ทานเจลเพิ่มพลังงาน
· 60 นาที ผ่านไป ทานกล้วย 1 ลูก
· 90 นาที ผ่านไป ทานอินทผาลัม หรือ ลูกเกด
· 120 นาที ผ่านไป ทานเจลเพิ่มพลังงาน
สิ่งที่ควรหลีกเลี่ยง
· เครื่องดื่มที่มีน้ำตาลสูง เช่น น้ำอัดลม
· ช็อคโกแลตแบบแท่ง
· คุ๊กกี้
สิ่งเหล่านี้มีส่วนประกอบของน้ำตาลสูง ซึ่งจะช่วยเพิ่มระดับน้ำตาลและพลังงานได้อย่างฉับพลันในระยะเวลาสั้นๆ แต่หลังจากนั้น ระดับน้ำตาลของคุณจะตกฮวบอย่างรวดเร็วเช่นกัน คุณจะมีอาการแย่กว่าเดิม เริ่มเวียนหัว และไม่มีพลังงาน
ลองนำไปใช้ดูนะครับ ข้อปฏิบัติง่ายๆ เพื่อการปั่นที่มีประสิทธิภาพและยาวนานยิ่งขึ้น
สัปดาห์หน้า เป็นตอนสุดท้ายหัวข้อนี้ ว่าด้วยเครื่องของ การเป็นตะคริว อย่าลืมติดตามกัน
ขอให้สนุกกับการปั่นของคุณครับ
Nutrition
1. Eat a light breakfast a small portion of rice and complete, 2-3 hours before to ride or if that’s too early to eat, just grab some sticky rice.
2. If you are riding longer then 60-90 minutes then you need to be eating approx. 30mg of Carbohydrates every 30 minute there are some great sources of perfect carbohydrates.
• Bananas- 1 every 30 minutes
• Dates- a handful every 30 minutes
• Raisins- a headful every 30 minutes
• Dried bananas- one every 30 minutes
• Gels –one every 60 minutes * DANGER see below
• Homemade energy bars (please see my Facebook page for recopies)
Gels in a Thai climate can actually cause cramp, if you are dehydrated or eat too many then your intestines don’t have sufficient water to digest them, the intestines will suck in water from the muscles possibly causing cramp. Always drink half a bottle of water with every gel. If you do feel signs of cramp, then drink a whole bottle of water to help your intestines digest it. I suggest you alternate your nutrition to prevent cramp
• 30 minutes a gel
• 60 minutes banana
• 90 minutes dates or raisins
• 120 minutes gel
What to Avoid
• Sugary drinks like Coke
• Chocolate bars
• Cookies
These are all have a very high sugar content and will give you an instant sugar rush and energy boost for a short time but then your sugar levels will crash and you will feel worse than before , feel dizzy and no power.
English
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G2GBK8 · August 7, 2023 at 12:47 pm
ในตอนนี้ เชื่อว่าทุกคนนั้นจะต้องเผชิญกับปัญหาตกงานหรือมีปัญหาเรื่องของการเงินอย่างแน่นอน เนื่องจากไม่ว่าจะเป็นเศรษฐกิจที่ย่ำแย่ ไม่อาจจะดำเนินงานหารายได้ วันนี้ทางเว็บตรงไม่ผ่านเอเย่นต์มีวิธีการหาเงินกล้วยๆกับการเล่นslotที่เป็นเกมออนไลน์หาเงินได้จริง สามารถหารายได้ออนไลน์ได้ทุกหนทุกแห่งตลอดวัน 24 ชั่วโมง ซึ่ง g2gbk8
เป็นเว็บสล็อตเว็บตรงไม่ผ่านเอเย่นต์มีมั่นคงถูกกฎหมายคาสิโนสากล ยืนยันจากผู้เล่นจริงทั่วทั้งประเทศ ทุกท่านสามารถหารายได้กล้วยๆ โดยทาง g2gbk8 นั้นมีค่ายเกมjoker roma เว็บตรง,เว็บตรง pg
slot,slotxo เว็บตรงไม่ผ่านเอเย่นต์,superslot เว็บตรง
แค่เพียงสมัครเว็บตรงสล็อตกับทาง
g2gbk8 ที่เป็นสล็อตเว็บตรง ซึ่งไม่ผ่านผู้แทนหรือตัวกลางอะไรก็ตามเล่นเกมสล็อตเว็บตรงได้โดยตรงกับค่ายเกม มีเกมslotonlineให้เลือกเล่นมากกว่า 1,000
เกมส์ รวมทั้งยังมีบริการต่างๆเยอะมากที่จะเพิ่มความสะดวกสบายให้กับสมาชิกสล็อตเว็บตรง ไม่ว่าจะเป็นการเบิกถอน ไม่มีอย่างต่ำและมีความรวดเร็วประเมินผลด้วยระบบai มีความแม่นยำสูง ไม่ต้องส่งสลิปหลักฐานการโอนให้กับทางเจ้าหน้าที่ให้เสียเวลา หรือจะเป็นโปรโมชั่นแจกฟรีเครดิต50% หรือจะเป็นโปรฝาก 99 รับ 300 ทุกคนสามารถหาเงินออนไลน์ได้แล้วที่คาสิโนออนไลน์เว็บตรง G2GBK8
Tarot Reader · August 26, 2023 at 5:40 pm
Nice read, I just passed this onto a colleague who was doing a little research on that. And he actually bought me lunch because I found it for him smile Thus let me rephrase that: Thank you for lunch!