Okokuqala, imikhiqizo kufanele inikeze isinxephezelo sokulahlekelwa kwamandla emzimbeni ngesikhathi sokusebenza ngokomzimba ngesikhathi sokuhamba ngezinyawo. Kukholelwa ukuthi lapho uhlela uhambo lokuhamba, ukuhanjiswa kwansuku zonke kwezokuvakasha kumele kuhlinzeke amandla okulingana afana ne-3000-3700 kcal. Bala inani elilinganiselwayo lamandla wemikhiqizo yohambo lokuhamba ngezinyawo lingase lisuselwe kumatafula akhethekile abonisa idatha enjalo yezingxenye eziningi zokudla. Isibonelo, okuqukethwe kwama-caloric amagremu ayi-100 we-rye isinkwa cishe ngama-kcal 200, wesinkwa esimhlophe esingama-240 kcal, we-buckwheat ne-rice okusanhlamvu okungama-350 kcal, we-750 kcal, ama-sausage angama-250 kcal, ama-sausages angama-400 kcal, amaqanda ama-kcal angu-150 kcal, ushukela - 400 kcal. Idatha ye-caloric iphinde iboniswe emalebula okudla. Phakathi nosuku, kunconywa ukuba usakaze ukudla okudliwa kathathu: 1) kwasekuseni (okuqukethwe kwekhalori kufanele kube cishe ngo-35% wezinsuku zansuku zonke); 2) kwasemini (40%); 3) dinner (25%).
Ngaphezu kokudla kwe-caloric, lapho ukhetha ukudla kohambo lokuhamba ngezinyawo, udinga ukuqinisekisa isilinganiso esidingekayo ekudleni kwansuku zonke kwezakhi zokudla komuntu ezifana namaprotheni, amafutha kanye nama-carbohydrate. Ukudla okubandakanywa ekudleni kwansuku zonke komuntu omdala phakathi nohambo lokuhamba ngezinyawo kufanele kube ne-120 g amaprotheni, ama-60 g wamafutha kanye nama-500 g we-carbohydrate. Inani elikhulu lamaprotheni atholakala enyameni nasemikhiqizweni yenyama, inhlanzi, i-cottage shizi, ushizi, uphizi, nobhontshisi. Ama-carbohydrate anikezwa emzimbeni ngamabele, imikhiqizo yefulawa, amaswidi (ishukela cishe i-carbohydrate ehlanzekile). Amaphesenti amaningi amafutha afaka imikhiqizo efana nebhotela, amafutha, amafutha amaningi.
Ukukhethwa kwemikhiqizo yohambo lokuhamba ngezinyawo kufanele kwenziwe ngokucabangela ukutholakala kwamavithamini namaminerali ekudleni. Ngenxa yalokhu, kanye nokuqeda ukoma, kungcono ukuthatha amanzi amaminerali noma amajusi ezithelo zemvelo nawe ekuhambeni kwezokuvakasha.
Ngaphandle kwezidingo eziyisisekelo ezingenhla, uma ukhetha imikhiqizo yohambo lokuhamba, kubuye kuphakanyiswe ukucabangela amaphuzu alandelayo:
- njengoba abahlanganyeli bezimoto bezohamba nemikhiqizo emasakeni abo, kubalulekile ukubala isisindo sonke semikhiqizo bese besakaza umthwalo ngokulinganayo phakathi kwazo zonke izivakashi;
- Uma kukhona izindawo zokuhweba ezihamba ngezokuvakasha ezihleliwe, kunokwenzeka ukuthi uhlele ukuthengwa kwemikhiqizo ethile esevele isendleleni yokwenza umthwalo wabavakashi;
- ngesikhathi uhambo lokuhamba, imikhiqizo kufanele isetshenziswe ukusetshenziswa, ngakho ungathathi nawe ungakulungele ukuhamba nemikhiqizo ephazamisayo;
- ukupheka ezimweni zohambo lokuhamba ngezinyawo kufanele kube lula futhi ngokushesha ngangokunokwenzeka, ngoba isikhathi esilondoloziwe singasetshenziswa ukufeza umgomo oyinhloko wemisebenzi yokugijima - ngaphandle, ngalezi zinsitolo, izitolo ezinkulu ezithengiswa ezitolo ezinkulu, inyama ekheniwe, ama-noodle asheshayo kanye n .d.);
- ngoba umkhankaso kufanele ukhethwe ukudla okujwayelekile esikudla nsuku zonke;
- Endleleni, ungadli owomile.