Libaka tse Hloahloa ka ho Fetisisa tsa ho Tsamaea Lithaba ho Paka Ho sa Tsotellehe Hore na U Tsamaea Nako E Kae

Litaba

• Litlhapi tse Hloahloa ka Holimo-limo bakeng sa Leeto la Letsatsi le Potlakileng
• Litlhapi tse Hloahloa ka Holimo-limo bakeng sa Leeto la Nako e Telele
• Li-snacks tse Monate ka ho Fetisisa bakeng sa Leeto la Matsatsi a Mangata
• Seo u lokelang ho se etsa ka lithōle kapa likhechana ho tsoa litsing tsa hau tsa maoto
• Tlhahlobo bakeng sa

Ha mpa ea hao e qala ho honotha 'me matla a hau a felloa ke matla, tšekamelo ea hau ea tlhaho ea ho hlopha sejo sa hau sa seneke bakeng sa eng kapa eng - ekaba bareng ea granola e tletseng tsoekere kapa mokotla oa li-pretzels - e thabisa li-tastebuds tsa hau. Empa haeba u nyolohela thabeng kapa ka morung o patiloeng oa sefate sa phaene, u tla hloka ho ba le leano le lenyenyane ka likhetho tsa hau tse bobebe - le ha u li ja pele.

Ebile, batho ba hloang thaba ba lokela ho nahana ho ja seneke metsotso e meng le e meng e 60 ho isa ho e 90 lipakeng tsa lijo, ho latela matla a ho nyoloha ha eona, ho bolela Aaron Owens Mayhew, MS, RD.N., C.D., setsebi sa ho rala lijo ka mokotla oa Backcountry Foodie. "Sena ke hobane motho ea tsamaeang ka maoto a ka ba kotsing ea ho cha ka har'a mabenkele a hae a glycogen - a otla lebota kapa 'bonking' - nakong ea hora e le 'ngoe ho isa ho tse tharo ha a tsamaea ka maoto haeba' mele o sa chesoe ka ho lekaneng," oa hlalosa.

Mabenkele ana a glycogen - kapa mofuta o bolokiloeng oa tsoekere (mofuta oa tsoekere o fetotsoeng ho tloha lik'habohaedreite) sebeteng le mesifa ea hau - e sebetsa e le mohloli o tšepahalang oa matla ha o ntse o ikoetlisa. Ha ts'ebetso e ntse e le matla, mabenkele a hau a sebelisoa kapele. Empa haeba mabenkele a hau a glycogen a le tlase haholo ha o ntse o ikoetlisa, lisele tsa hau tsa mesifa li ke ke tsa hlahisa ATP e lekaneng (adenosine triphosphate, molek'hule e bolokiloeng mesifeng le mohloli o tobileng oa matla bakeng sa khutsufatso ea mesifa) ho ts'oara boikoetliso boo, ho latela ho sengoloa se phatlalalitsoeng ka Litlhahlobo tsa Phepo. Phello: U ikutloa u tepelletse, u khathetse, 'me u ikemiselitse ho paqama ho robala ho feta ho hloa tlhoro eo e latelang. (E amanang: Melemo ena ea ho hahlaula thaba e tla etsa hore u batle ho otlolla litselana).

Ho boloka matla a hau a le holimo leetong lohle la hau, Owens Mayhew o khothaletsa ho kenya lijo tse bobebe tsa ho hloa thaba tse ithorisang ka tekanyo ea lik'habohaedreite, tse fang 'mele tsoekere e hlokahalang; mafura, a sebetsang joaloka mafura a bolokang butle 'mele oa hau ha o qeta ho silafatsa carbs; le liprotheine, tse thusang ho aha le ho lokisa mesifa, o re.

Empa litšoaneleho tsa phepo e nepahetseng ha se tsona feela lintho tseo u li hlokang ha u boloka pakete ea hau ka ho ja lijo tse bobebe. Haeba mokotla oa hau o kentsoe molomong, khetha lijo tse bobebe tseo u sa li rateng ha u na taba le ho batalatsoa, ​​joalo ka li-sandwich tsa PB&J tse entsoeng ka bohobe bo bataletseng kapa tortilla ho fapana le hlama e bolila, ho bolela Claudia Carberry, MS, RD, LD, mothehi oa Charge the Trail , sebaka se fanang ka tataiso ea phepo ho batho ba tsamaeang maeto a malelele. Ho e-na le ho paka li-snacks tsa ho hloa lithaba tse hlahisang makumane a mangata joaloka Nature Valley bar (ke hore: likuku, likuku, li-chips), khetha lijo tse thibelang ho pshatla tse kang granola, linate le lierekisi tsa wasabi 'me u li boloke ka mekotleng ho li boloka. ho tloha ho kena sebakeng se seng le se seng sa mokotla oa hau. (BTW, ho thibela squish e sa amoheloeng, Carberry o khothaletsa ho paka lintho tse boima tlase mokokotlong oa mokotla oa hau mme o behe lijo tse bobebe tsa ho hloa thaba. Empa haeba o batla ho fihlella habonolo, Owens Mayhew o fana ka tlhahiso ea ho li phutha ka mekotleng ea letheka la mokotla oa hau. U ka ja ha u ntse u tsamaea.)

Pele u reka li-munchies tsohle, tseba hore li-snacks tse ling ha lia lokela ho ja matsatsi a 365 a selemo, kahoo rera ka nepo. Likhoeling tse futhumetseng, ho loma matla le mekoallo e nang le oli ea kokonate e tla qetella e le bonolo, 'me lijo tse bobebe tsa chokolete hangata li tla qhibiliha, e leng se etsang hore li be bohlasoa haholo ho ja, ho bolela Owens Mayhew. Khetha lijo tse ke keng tsa senyeha kapele, joalo ka lijo tse bobebe tse lokiselitsoeng pele le metsoako ea maiketsetso, o eketsa Carberry.

Ka lehlakoreng le leng, mariha, lijo tse bobebe tse nang le metsi a mangata li ka 'na tsa thatafala' me ho thata ho li ja (kapa ho loma), ho bolela Owens Mayhew. Kaha lijo tse nang le mafura a mangata li atisa ho ba le metsi a fokolang, ho ka etsahala hore li lule li le bonolo ebile li jeoa likhoeling tse batang, o phaella ka ho re. Jarisa pakete ea hau ka linate bakeng sa maeto a potlakileng a letsatsi, le bakeng sa ho palama matsatsi a mangata, bokella chisi e thata le nama e folisitsoeng, e emeng hantle moeeng o batang, e khothaletsa Carberry. O re: “Ho paka boloko ea cheddar le logi ea salami ho tla etsa hore ho be le lijo tsa motšehare tse khotsofatsang.

Kahoo, ka kakaretso, li-snacks tsa ho hloa lithaba ke life ha e le hantle Ke habohlokoa ho boloka mokotla oa hau le ho tlisa tsela? Leka likhetho tsena ho tsoa ho Owens Mayhew le Carberry bakeng sa mehopolo e ikhethileng kapa tšusumetso bakeng sa boithabiso ba hau bo latelang.

Litlhapi tse Hloahloa ka Holimo-limo bakeng sa Leeto la Letsatsi le Potlakileng

Haeba ho nyoloha ha hao ho tšoana le ho tsamaea sebaka se selelele serapeng sa tlhaho se u felisang moea, rera ho tlisa bohobe bo bobebe ba ho hloa thaba ho ja metsotso e meng le e meng e 90, ho bolela Owens Mayhew. Phetolelo: Se ke oa leka ho kenya mekotla ea hau kaofela ka har'a sephutheloana sa hau sa letsatsi. Ka lehlohonolo, ho hahlaula ha nakoana ho u fa khetho ea ho paka lijo tse ncha ntle le ho tšoenyeha ka hore li tla senyeha, ho bolela Carberry. "Liapole li paka hantle hobane lia tšoarella ebile li mamella ho oela ka mokotleng."

Bakeng sa lijo tse bobebe tse pakiloeng tse ke keng tsa imetsa pakete ea hau, Carberry o fana ka maikutlo a CLIF Bars (E reke, $ 19, amazon.com), Luna Bars (E reke, $ 15, amazon.com), kapa Rx Bars (E reke, $ 19, amazon .com), tseo kaofela li nang le li-carbs, liprotheine le mafura a phetseng hantle ho u boloka u le mafura. Ha Owens Mayhew a hloka munchie e letsoai haholo, o fetohela ho batho ba sebelisang litlhapi tsa Goldfish (Buy It, $ 13, amazon.com), pita chips (Buy It, $ 15, amazon.com), le plantain chips (Buy It, $ 25, amazon.com) - etsa bonnete ba hore u li kopanya le mohloli o bohlale oa mafura le protheine, joalo ka hummus kapa linate tse seng kae.

CLIF Bar Best Sellers Variety Pack $ 19.99 e reke Amazon

Litlhapi tse Hloahloa ka Holimo-limo bakeng sa Leeto la Nako e Telele

Ho ba le leano la ho sebetsana le munching ea hau ho bohlokoa le ho feta haeba o sebetsana le tselana ho tloha ha letsatsi le chaba ho fihlela ha le likela (vs. leeto le lelelele la mile). Owens Mayhew o re: "Phoso e atileng haholo ke hore batho ba hloang thaba ba tloaetse ho se je lijo tse bobebe nakong ea lijo tsa hoseng le tsa mots'eare ebe ba sokola ho ea mafelong a letsatsi." "Ka mor'a lijo tsa motšehare, hangata batho ba hahloang ke thaba ba ja ntho e tsoekere hobane ba hloka ho matlafatsoa kapele ho ba hloma liahelo moo ba ka jang lijo tsa mantsiboea." ('Me u hlome e' ngoe ea litente tsena tse ntle ka ho fetisisa.

Le hoja seneke seo sa tšohanyetso se bohareng ba thapama - ke hore Honey Stinger Energy Chews (Reka, $20, amazon.com) kapa lipompong tse tsoekere - li thusa ho ba teng ha u ka otla lebota, lebelo la tsoekere le tla fela. kapele, a o siea o le maemong a tlase a matla a tlase, a maemo a holimo haholo, o hlalosa Owens Mayhew. Ho boloka moea oa hau o le holimo le mala a khotsofetse, e-ea lijong tse bobebe tse nang le carbs, protheine le mafura lipakeng tsa lijo tsa hoseng le tsa mots'eare. 'Me haeba u qetella u seha lipompong hamorao motšehare, ja bohobe bo lekaneng hantle kamora hore matla a hau a bakoang ke tsoekere a fele hore o tle o se ke oa khasetsa kampong ea hau bakeng sa lijo tsa mantsiboea. Leka KIND Breakfast Bar (E reke, $ 16, amazon.com) e nang le botoro ea linate, joalo ka Justin's Almond Butter Squeeze Packs (E reke, $ 10, amazon.com), kapa Honey Stinger Cracker Bar (E reke, $ 22, amazon.com), e nang le protheine e nang le mafura a nang le mafura a nang le mafura a halikiloeng pakeng tsa li-crackers tse halikiloeng ka bongata.

Honey Stinger Energy Chews $ 20.00 e e reka Amazon

Li-snacks tse Monate ka ho Fetisisa bakeng sa Leeto la Matsatsi a Mangata

Ha u qeta matsatsi a mangata u le lefeelleng, melao ea ho ja lijo tse bobebe e ntse e sebetsa: E-ja seneke se leka-lekaneng hantle ka mor'a metsotso e meng le e meng e 60 ho isa ho e 90 nakong eohle ea leeto. Kaha u ntse u phophoma khafetsa, leha ho le joalo, u tla ba le seo Owens Mayhew a ratang ho se bitsa "mokhathala oa tatso" kamora ho ja matla a tšoanang a matla lipakeng tsa lijo tsohle. Tharollo: Paka motsoako oa maiketsetso. Hodgepodge ea metsoako, litatso, le litlolo li ke ke tsa tsofala - 'me u tla boloka chelete ka ho tlola lijo tse bobebe tse seng li phuthetsoe. Leka Carberry's trio trail mix, e nang le mefuta e fapaneng ea linate, li-Raisinets tse lefifi tsa chokolete, le Life cereal ho fana ka ligrama tse 7 tsa protheine, ligrama tse 25 tsa carbs, le ligrama tse 18 tsa mafura ka senoelo sa 1/2.

Ntlha e le 'ngoe ea bohlokoa eo u lokelang ho e hopola ka liketsahalo tsa matsatsi a mangata: Sebelisa bonyane ligrama tse 20 tsa protheine, ho phaella ho li-carbs, qetellong ea letsatsi ho thusa mesifa ea hau ho hlaphoheloa le ho itokisetsa leoto le latelang la leeto la hau, ho bolela Owens Mayhew. O re: "Sena ka tloaelo se ka etsoa ka lijo tsa mantsiboea, empa sejo se senang se nang le protheine e ngata pele ho bethe ha se mohopolo o mobe haeba lijo tsa mantsiboea li ne li jeoa lihora tse 'maloa pele ho robala." (Sheba hape: Na ho Ja Pele U Robala Hantle-ntle ha ho Se Botle?)

Bakeng sa seneke se hlabosang, se tletseng ho hloa lithaba, Carberry o fana ka tlhahiso ea ho kenya mokotla oa pita ka mokotla oa tuna (Reka, $21, amazon.com). Bakeng sa munchie ea bofelo ea letsatsi e khotsofatsang leino la hao le monate, leka Chocolate Salted Caramel Luna Bar (E reke, $ 6, amazon.com) kapa CLIF Nut Butter Bar (E reke, $ 20, amazon.com), e eketsa Owens Mayhew.

StarKist Chunk Light Tuna Pouch $ 22.71 ($ 29.86 boloka 24%) e e rekele Amazon

Seo u lokelang ho se etsa ka lithōle kapa likhechana ho tsoa litsing tsa hau tsa maoto

Ho sa tsotelehe hore na ho nyoloha ha hao e ne e le lihora tse 'maloa kapa matsatsi a' maloa, ho na le monyetla oa hore u na le li-wrappers tse 'maloa le li-cores tsa liapole tse kentsoeng ka mokotleng oa hau. (Khopotso: Ho molemo ho latela mohopolo oa "siea mesaletsa" tseleng, mme hoo ho kenyelletsa ho jara litšila tsohle tsa hau - ho kenyeletsoa le makumane a lijo - ka ntle ho serapa.) mokotla ho boloka litšila tsa hau nakong eohle ea hau, ho bolela Carberry. Kapa haeba u batla ho fokotsa tlhahiso ea hau ea litšila ho tloha ha u qala, khomarela li-snacks tsa DIY (joalo ka motswako o entsoeng ka maiketsetso o boletsoeng pejana) kapa, pele u fihla tseleng, phutha 'me u pakele litšebeletso ka bomong tsa nkho e kholo ea nate botoro le mokotlana oa mokete oa Goldfish ka mekotleng ea silicone e ka sebelisoang hape (Reka E, $33, amazon.com), e fana ka maikutlo a Owens Mayhew. Hase feela hore o tla be o etsa hore 'Mè oa Tlhaho a tiee, empa o tla ba le lijo tse bobebe tse setseng tsa ho hloa maoto ho o fepa leetong le latelang. (E latelang: Ho Joang ho Tsamaea Limaele tse 2,000+ le Motsoalle oa Hao e Moholo)

Reusable Food Container Silicone Bag $ 36.99 e e reke Amazon Out There View Series

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