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How to prepare food in outdoor sports? The equipment is already very heavy. How much food should we bring and what kind of food should we bring? What should you watch out for when choosing food?
Four principles for lightweight selection of outdoor food:
A. With dry, no moisture - long shelf life, will not freeze
B. with no packaging or packaging light - packaging can not eat, damage the scenery
C. With high heat density - as much heat, lighter weight
D. It is easy to eat or cook easily.
The amount of calories a person consumes per day, 60-65% comes from carbohydrates, 20-25% comes from protein, and 10-15% comes from fat. Carbohydrates provide energy more directly and quickly than proteins and fats and are easily digestible. Therefore, in the outdoor activities, the most important supplement is carbohydrates, mainly from cereals.
100g of cereals can provide 300-350 calories. 200g per day, ie 100g per meal/noodles or one meal. 100g rice (half rice bowl) can cook a bowl of half rice.
Dried fruits have a high oil content and a much higher caloric density than cereals. They are suitable for snacks, 50-100g per day. Pine nut 670, walnut 620, hazelnut 600, sunflower kernel 600, cashew 590, peanut 580, almond 520, chestnut 350.
Fruit pods have a high sugar content, and calories are similar to those of cereals. They are also suitable for snacks, 50-100g per day. Dried jujube candied dates 350, raisins 340, and preserved fruit 330.
High-protein beef jerky 550, milk powder 480, pork pine 440, soybean milk powder 420, dried fish 300, dried shrimp 250. 100g daily. The dried fish fillets and dried shrimps have a small calorific value because they are low in fat and almost all of them are proteins.
High dietary fiber is dehydrated vegetables, and it is recommended that the long-lasting greens (evergreen is a kind of vegetable) can be eaten with boiling water and a packet can be eaten for 20 days. Together with oats can prevent constipation.
Dark chocolate 520, a good thing to add strength, 50-100g per day. More than 25°C, the chocolate will melt away and be careful to mess up your backpack.
Cocoa powder is a raw material for chocolate. It is recommended that you bring plain full-fat or medium-fat cocoa powder (some unique nutrients containing cocoa butter and cocoa beans, high in calories), not with low-fat or defatted cocoa powder (after N-processed alkali In the process, many nutrients are gone.) Cocoa powder can be washed together with milk powder and soy milk powder.
Compressed dry foods are suitable for breakfast and road meals. They are mainly used for emergencies. Energy bars are basically compressed biscuits that contain a layer of chocolate. Cookies are crumbly and they end up eating crackers.
Outdoor food that should not be carried
1. The energy bar is basically a compressed cookie that is covered with a layer of chocolate. Cookies are crumbly and they end up eating crackers.
2. Puffed food, this is still not take it, too much of a place.
3. Ham, instant noodles, too many additives (canned vegetables in instant noodles)
4. If you eat cooked food for more than one day, it will be destroyed and thrown away.
5. Canned foods and vacuum packaging packaging are heavy, and like halogen foods, due to the large moisture content, ice can't be eaten in cold environments.
How to eat outdoor food---Q&A
How much should I eat for each meal during hiking? How often should I eat a meal?
A: We should eat as little as possible to maintain a stable energy supply, and can avoid the stomach fullness caused by eating too much food. Eat some dried fruits and biscuits along the way, eat a banana in between, and do not eat too much at some supply stations. It should be said that it is more appropriate.
2. What is carbohydrate in outdoor food?
A: Rice, bread (including Chinese noodles), potatoes, and bananas are all rich in carbohydrates. Confectionery, glucose powder, glucose or other sugar-sweetened beverages are rich in simple carbohydrates (simple sugars).
3. Which carbohydrates are better for us when traveling outdoors?
A: Simple carbohydrates, such as glucose drinks, are easily ingested and can be quickly absorbed. Therefore, it can quickly inject energy into the human body. However, after the body rapidly absorbs glucose, it may be stimulated to secrete too much insulin, causing the reactive blood glucose to be too low. As a result, people who would have hoped to increase their energy levels with glucose drinks may instead have reduced blood glucose and decreased physical energy levels. One of the ways to prevent reactive hypoglycemia is to ingest very large amounts of simple carbohydrates. However, this method is not healthy. Another method is to take a mixture of simple and comprehensive carbohydrates. When your body lacks energy, you may wish to eat some sweets or a glucose drink, but then you should eat rice, noodles or bread.
4. What foods can we eat in addition to carbohydrates in outdoor foods?
A: You should avoid eating fat or fatty foods. Fat is a very slow release of energy, not enough to meet the needs of the Jeddah. What's more important is that when fat and other foods are in the stomach, the digestion process slows down and the rate of absorption of food slows down. No matter what we eat, if we haven't absorbed it yet, we can't use the energy it contains. The fat that gets stuck in the stomach with other foods will make us feel uncomfortably full. Some trekkers started climbing after eating a big meal. As a result, vomiting finally occurred. This is the reason. As for protein (meat, etc.), although it can increase the taste of food, it does not help maintain the energy balance of the walkers. It also slows down the stomach's digestion process, but it's not as bad as fat. Therefore, you should eat less or not eat meat at all during outdoor trekking.