Cov Khoom Noj Hiking Zoo Tshaj Plaws kom Ntim Tsis Muaj Teeb Meem Dab Tsi Nyob Qhov Twg Koj Taug Kev

Zoo Siab

• Cov Khoom Noj Hiking Zoo Tshaj Plaws rau Kev Mus Ncig Hnub Ceev
• Cov Khoom Noj Hiking Zoo Tshaj Plaws rau Ib Hnub Mus Ncig
• Cov Khoom Noj Hiking Zoo Tshaj Plaws rau Kev Taug Kev Ntau Hnub
• Yuav ua li cas nrog cov thoob khib nyiab los yog khib nyiab los ntawm koj cov khoom noj txom ncauj hiking
• Tshuaj xyuas rau

Lub sijhawm koj lub plab pib rumbling thiab koj lub zog qib ua rau nosedive, koj lub siab xav ua kom sib xyaw los ntawm koj cov khoom noj txom ncauj rau qhov twg los xij-ua nws yog cov qab zib puv granola bar lossis hnab pretzels-ua rau koj nyiam tastebuds. Tab sis yog tias koj tab tom taug kev saum roob lossis hla hav ntoo ntoo uas nyob ib leeg, koj yuav tsum muaj lub tswv yim me ntsis ntxiv nrog koj cov khoom noj txom ncauj xaiv - thiab thaum koj noj lawv thawj zaug.

Qhov tseeb, cov neeg taug kev yuav tsum xav txog kev noj cov khoom noj txom ncauj txhua 60 mus rau 90 feeb ntawm cov pluas noj, nyob ntawm qhov hnyav ntawm kev taug kev, hais tias Aaron Owens Mayhew, MS, RD.N., CD, tus kws tshaj lij kev npaj pluas noj qab haus huv tom qab Backcountry Foodie. "Qhov no yog vim tus neeg taug kev tuaj yeem muaj kev pheej hmoo ntawm kev kub hnyiab los ntawm lawv lub khw muag khoom glycogen - aka tsoo phab ntsa lossis 'bonking' - hauv ib mus rau peb teev ntawm kev taug kev yog tias lub cev tsis muaj roj txaus," nws piav qhia.

Cov khw muag khoom glycogen no - lossis daim ntawv khaws cia ntawm cov piam thaj (ib hom piam thaj hloov pauv los ntawm carbohydrates) hauv koj lub siab thiab cov leeg - ua raws li kev ntseeg siab ntawm lub zog thaum koj ua haujlwm. Qhov kev ua haujlwm hnyav dua, koj lub khw muag khoom siv sai dua. Tab sis yog tias koj lub khw muag khoom glycogen tau qis dhau thaum koj tab tom ua haujlwm, koj cov leeg nqaij tsis tuaj yeem tsim cov ATP txaus (adenosine triphosphate, cov molecule khaws cia hauv cov leeg thiab lub zog ncaj qha rau cov leeg nqaij) los tuav qhov kev tawm dag zog, raws li. rau ib tsab xov xwm luam tawm hauv Tshuaj Xyuas Khoom Noj. Qhov tshwm sim: Koj xav tias poob qis, nkees nkees, thiab xav ua kom pw tsaug zog ntau dua li nce lub ncov tom ntej. (Related: Cov txiaj ntsig ntawm Hiking yuav ua rau koj xav ntaus txoj kev)

Txhawm rau kom koj lub zog muaj zog thoob plaws hauv koj txoj kev taug kev, Owens Mayhew pom zoo kom thauj khoom ntawm cov khoom noj txom ncauj uas khav theeb ntawm cov carbohydrates, uas muab lub cev nrog cov piam thaj tseem ceeb; cov rog, uas ua raws li cov roj hlawv qeeb uas ua rau koj lub cev txav tom qab koj metabolize cov carbs; thiab protein, uas pab tsim thiab kho cov leeg, nws hais.

Tab sis cov khoom noj muaj txiaj ntsig tsis yog qhov tseem ceeb uas koj xav tau thaum khaws koj lub pob nrog cov khoom noj txom ncauj hiking: kev txav mus los yuav tsum tau txiav txim siab ib yam nkaus. Yog tias koj lub hnab ntim khoom ntim rau hauv lub brim, xaiv cov khoom noj txom ncauj hiking uas koj tsis xav tau flattened, zoo li PB & J qhaub cij ua nrog lub tiaj tiaj los yog tortilla es tsis yog crusty sourdough, hais tias Claudia Carberry, MS, RD, LD, tus tsim ntawm Charge the Trail , qhov chaw muab cov lus qhia khoom noj khoom haus rau cov neeg taug kev nyob deb. Tsis txhob ntim cov khoom noj txom ncauj uas tsim kom muaj ntau yam khoom noj xws li Nature Valley bar (piv txwv li: ncuav qab zib, khoom noj txom ncauj, chips), xaiv cov khoom noj uas tsis muaj zog xws li granola, txiv ntseej, thiab wasabi peas thiab khaws cia rau hauv cov hnab ntim khoom. los ntawm kev nkag mus rau hauv txhua qhov nook thiab cranny ntawm koj pob. (BTW, txhawm rau tiv thaiv qhov tsis txaus siab, Carberry pom zoo kom ntim cov khoom hnyav dua rau hauv qab ntawm koj lub hnab ev ntawv thiab muab koj cov khoom noj txom ncauj hiking rau saum. yog li koj tuaj yeem noj thaum mus.)

Ua ntej koj yuav tag nrho cov munchies, paub tias qee qhov khoom noj txom ncauj taug kev tsis zoo rau noj 365 hnub ntawm lub xyoo, yog li npaj kom haum. Nyob rau hauv lub caij sov sov, lub zog tom thiab tuav uas muaj cov txiv maj phaub roj yuav xaus softening, thiab cov khoom noj txom ncauj chocolate feem ntau yuav yaj, ua rau lawv ob qho tib si super mess noj, hais tias Owens Mayhew. Xaiv cov khoom noj uas yuav tsis lwj sai sai, xws li cov khoom noj txom ncauj ua ntej thiab cov khoom noj hauv tsev, ntxiv Carberry.

Hloov pauv, nyob rau lub caij ntuj no, cov khoom noj txom ncauj uas muaj dej ntau dua yuav ua rau tawv thiab ua rau tsis yooj yim noj (lossis txawm tias tom), hais tias Owens Mayhew. Txij li thaum cov khoom noj uas muaj roj ntau dua yuav muaj cov dej tsawg dua, lawv yuav nyob twj ywm mos thiab noj tau hauv lub hlis txias, nws hais ntxiv. Thauj koj lub pob nrog txiv ntseej rau kev taug kev nrawm nrawm, thiab rau ntau hnub taug kev, khaws cov cheese nyuaj thiab cov nqaij kho, uas tuav tau zoo hauv huab cua txias, pom zoo Carberry. Nws hais tias "Packing ib lub block ntawm cheddar thiab ib lub cav ntawm salami yuav ua rau txaus siab noj su," nws hais tias.

Yog li, feem ntau, cov khoom noj txom ncauj hiking yog dab tsi ua tau tsim nyog khaws cia hauv koj pob thiab nqa ntawm txoj kev? Sim cov kev xaiv no los ntawm Owens Mayhew thiab Carberry rau qee cov tswv yim tshwj xeeb lossis tsuas yog kev tshoov siab rau koj qhov kev lom zem tom ntej.

Cov Khoom Noj Hiking Zoo Tshaj Plaws rau Kev Mus Ncig Hnub Ceev

Yog tias koj taug kev ntau dua li taug kev ntev los ntawm lub tiaj ua si uas tau ua rau koj * me ntsis * tawm ntawm kev ua pa, npaj yuav nqa cov khoom noj txom ncauj taug kev kom noj txhua 90 feeb, hais tias Owens Mayhew. Kev txhais lus: Tsis txhob sim ua kom haum koj lub pantry tag nrho rau hauv koj lub hnub me me. Hmoov zoo, kev taug kev luv luv muab txoj hauv kev rau koj kom ntim cov khoom noj tshiab yam tsis tas yuav txhawj xeeb txog lawv puas, hais tias Carberry. "Cov txiv apples ntim tau zoo vim tias lawv nyob ruaj khov thiab tiv taus thaws ncig hauv lub hnab ev ntawv."

Rau ntim cov khoom noj txom ncauj uas yuav tsis hnyav koj pob, Carberry qhia CLIF Bars (Yuav Nws, $ 19, amazon.com), Luna Bars (Yuav Nws, $ 15, amazon.com), lossis Rx Bars (Yuav Nws, $ 19, amazon) .com), tag nrho cov uas muaj qhov sib npaug ntawm carbs, proteins, thiab cov rog noj qab haus huv kom koj muaj roj. Thiab thaum Owens Mayhew tsuas yog xav tau lub qab ntsev-ua raws-crunchy munchie, nws tig mus rau Goldfish crackers (Yuav Nws, $ 13, amazon.com), pita chips (Yuav Nws, $ 15, amazon.com), thiab plantain chips (Muas Nws, $25, amazon.com) - tsuas yog nco ntsoov muab lawv ua ke nrog cov ntse ntawm cov rog thiab cov protein, xws li hummus lossis ib txhais tes ntawm txiv ntseej.

CLIF Bar Cov Muag Khoom Zoo Tshaj Plaws Pob $19.99 khw nws Amazon

Cov Khoom Noj Hiking Zoo Tshaj Plaws rau Ib Hnub Mus Ncig

Ua lub tswv yim nrog koj ua noj yog qhov tseem ceeb dua yog tias koj tab tom taug txoj hauv kev los ntawm hnub tuaj txog rau hnub poob (piv rau txoj kev taug ib mais). Owens Mayhew hais tias "Qhov ua yuam kev feem ntau yog cov neeg taug kev yuav tsis noj cov khoom noj txom ncauj thaum noj tshais thiab noj su thiab tom qab ntawd tawm tsam kom txog hnub kawg," "Tom qab noj su, cov neeg taug kev feem ntau noj qee yam qab zib vim tias lawv xav tau kev txhawb zog sai kom lawv mus pw hav zoov uas lawv tuaj yeem noj hmo." (Thiab teeb tsa ib qho ntawm cov tsev pheeb suab ntaub zoo tshaj plaws.)

Thaum qhov xwm txheej ntawd thaum yav tav su cov khoom noj txom ncauj qab zib - piv txwv li Honey Stinger Zog Chews (Yuav Nws, $ 20, amazon.com) lossis khoom qab zib qab zib - yog qhov pab tau rau ntawm tes yog tias koj tsoo phab ntsa, qab zib maj mam hnav tawm. sai sai, ua rau koj nyob rau hauv tib lub zog qis, super-hangry qhov xwm txheej, piav qhia Owens Mayhew. Txhawm rau kom koj lub siab thiab lub plab txaus siab, mus rau cov khoom noj txom ncauj uas muaj cov carbohydrates, cov protein, thiab rog ntawm pluas tshais thiab noj su. Thiab yog tias koj xaus rau ib co khoom qab zib tom qab ib hnub, noj cov khoom noj txom ncauj zoo zoo tom qab koj cov piam thaj ua rau lub zog poob qis kom koj tsis txhob nkag mus rau koj qhov chaw pw hav zoov noj hmo, nws hais. Sim KIND Breakfast Bar (Yuav Nws, $ 16, amazon.com) topped nrog txiv ntseej butter, xws li Justin's Almond Butter Squeeze Packs (Yuav Nws, $ 10, amazon.com), lossis Honey Stinger Cracker Bar (Yuav Nws, $ 22, amazon.com), uas khav theeb cov protein- thiab muaj roj nplua nuj txiv laum huab xeeb sib xyaws ntawm ob lub ntsej muag, qhob noom xim kasfes-dipped crackers.

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Cov Khoom Noj Hiking Zoo Tshaj Plaws rau Kev Taug Kev Ntau Hnub

Thaum koj tawm hauv roob moj sab qhua rau hnub kawg, cov cai ntawm kev noj cov khoom noj txom ncauj tseem siv tau: Noj cov khoom noj txom ncauj zoo taug kev txhua 60 mus rau 90 feeb thoob plaws hauv kev taug kev. Txij li thaum koj tab tom munching ntau zaus, txawm li cas los xij, koj yuav tsum paub txog dab tsi Owens Mayhew nyiam hu ua "flavor fatigue" tom qab noj tib lub zog tuav ntawm txhua pluas noj. Kev daws: Ntim hauv tsev sib tov. Lub hodgepodge ntawm cov khoom xyaw, flavors, thiab textures yuav tsis laus - thiab koj yuav txuag tau ib co nyiaj los ntawm kev hla cov khoom noj txom ncauj ua ntej. Sim Carberry's trio txoj kev sib xyaw, uas muaj ntau yam txiv ntseej, qhob noom xim kasfes tsaus Raisinets, thiab Life cereal los muab 7 grams protein, 25 grams carbohydrates, thiab 18 grams rog rau 1/2 khob ua haujlwm.

Ib lub ntsiab lus tseem ceeb uas yuav tsum nco ntsoov ntawm kev taug txuj kev nyuaj ntau hnub: Siv tsawg kawg 20 grams ntawm cov protein, ntxiv rau cov carbohydrates, thaum kawg ntawm hnub los pab koj cov nqaij ntshiv thiab npaj rau lwm ceg ntawm koj txoj kev taug, hais tias Owens Mayhew. "Qhov no feem ntau tuaj yeem ua tiav los ntawm kev noj hmo, tab sis cov khoom noj txom ncauj muaj protein ntau ua ntej pw tsis yog lub tswv yim phem yog tias noj hmo noj ob peb teev ua ntej pw," nws piav qhia. (Saib ntxiv: Puas Yog Kev Noj Qab Haus Huv Ua Ntej Tsis Zoo?)

Rau ib qho khoom noj txom ncauj, super-filling hiking khoom noj txom ncauj, Carberry qhia tias thauj khoom pita hnab nrog ib lub hnab ntawm tuna (Yuav Nws, $ 21, amazon.com). Thiab rau qhov kawg ntawm hnub-munchie uas txaus siab rau koj cov hniav qab zib, sim Chocolate Salted Caramel Luna Bar (Yuav Nws, $ 6, amazon.com) lossis CLIF Nut Butter Bar (Yuav Nws, $ 20, amazon.com), ntxiv Owens Mayhew.

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Yuav ua li cas nrog cov thoob khib nyiab los yog khib nyiab los ntawm koj cov khoom noj txom ncauj hiking

Tsis muaj teeb meem yog tias koj taug kev yog ob peb teev lossis ob peb hnub, muaj feem ntau koj tau txais ob peb lub hnab ntim khoom thiab cov txiv apples ntim rau hauv koj lub hnab. (Kev Ceeb Toom: Nws yog qhov zoo tshaj los ua raws li "tso tseg" txoj kev xav ntawm txoj kev, thiab suav nrog nqa tag nrho koj cov khoom pov tseg - suav nrog cov khoom noj khoom haus - tawm ntawm lub tiaj ua si.) Nqa ib qho kev xaiv Lub hnab khaws koj cov thoob khib nyiab thoob plaws hauv koj txoj kev taug kev, hais tias Carberry. Lossis yog tias koj xav txo koj cov khoom pov tseg los ntawm kev mus-mus, lo rau DIY khoom noj txom ncauj (xws li txoj kev taug kev hauv tsev uas tau hais dhau los) lossis, ua ntej koj ntaus txoj kev taug kev, parcel tawm thiab ntim cov khoom noj ntawm lub thawv loj ntawm txiv ntoo. butter thiab tog me me ntawm Goldfish hauv cov hnab silicone rov siv tau (Yuav Nws, $ 33, amazon.com), qhia Owens Mayhew. Tsis tsuas yog koj yuav ua Niam Nature ib qho khoom, tab sis koj yuav muaj ntau cov khoom noj txom ncauj hiking rau koj los ntawm koj txoj kev mus tom ntej. (Mus tom ntej: Nws Zoo Li Cas Taug Kev 2,000+ mais nrog Koj Tus Phooj Ywg Zoo)

Reusable Food Container Silicone Bag $ 36.99 khw nws Amazon Tawm Muaj Saib Series

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