How and what to eat on a hike or expedition, the average daily energy consumption of the body.

In the language of science, the main purpose of nutrition is to maintain biochemical constancy within the body. The average daily energy consumption for men is 3000 kcal, for women 2500 kcal. When performing work associated with increased physical exertion, they increase by 25-40% and reach 4500-5000 kcal for men and 3500-4000 kcal for women. Therefore, how and what to eat in camping conditions is of great importance. 

For comparison, studies have shown that the average student consumes 50-75 kcal / hour (1200-1800 kcal / day). Unfortunately, the source is silent about what period this figure corresponds to, regular or sessional. The main components of food absorbed by the human body are proteins, fats and carbohydrates. On the recommendation of the Institute of Nutrition of the Academy of Medical Sciences of the USSR, the weight ratio of proteins: fats: carbohydrates in food should be 1: 1.2: 4.6, for rough calculations it is allowed to use a ratio of 1: 1: 4. The energy ratio of these components should be: 1: 2.7: 4.6.

How and what to eat on a hike or expedition, the average daily energy expenditure of the body.

Animal and vegetable proteins.

This is the main material that the fabrics are made of. They should be mainly of animal origin (meat, cheese) and to a lesser extent vegetable. Under normal conditions, the adult’s daily requirement for proteins is 80-120 g, under physical stress it rises to the level of 170-200 g (2.5-3 g per 1 kg of body weight). To ensure a satisfactory amino acid ratio, at least 50% of the proteins must be of animal origin. The main sources of protein are meat, fish, bread, cheese, cereals, nuts, cocoa, sausage, egg powder, milk powder.

Animal and vegetable fats.

In addition to the fact that fats are a powerful source of energy (up to 9 kcal / g), they contribute to the absorption of fat-soluble vitamins, improve the taste of food, and cause a feeling of fullness. It is believed that the proportion of vegetable fats should not be lower than 30% of their total amount. When choosing what to eat, one must take into account that the daily requirement is 80-150 g, under physical conditions 160-200 g. The main sources are lard, butter, milk powder, egg powder, halva, cheese, chocolate, walnuts, almonds.

, while a tourist group is usually forced to own its property, including what to eat, to drag the entire route on itself. Reconnaissance groups are rarely outside the camp for more than two or three days, and with such autonomy it is hardly advisable to calculate the weight of the transferred products to a gram.

Features of cooking in the field.

Products should, if possible, be prepared quickly and simply. However, overdoing this requirement is not worth it. Firstly, it is unlikely that you will be able to hold out all the time on the Rolls and Doshiraks alone. They are prepared, of course, for three minutes, but the energy value and nutritional value of such a menu, to put it mildly, leaves much to be desired. And secondly, if the duty shift remaining in the camp has the time and opportunity to prepare a normal lunch or dinner for the return of the main staff, then why not do it?

The extra hour spent, for example, on cooking found porcini mushrooms or caught fish in this case will not do weather. But such a decision will affect the recovery after work, and the psychological climate of the group only for the better. It is desirable that the products have the lowest possible cost. But this issue should be approached wisely. Of course, it is hardly wise to carry cans of red caviar or canned sturgeon with you..

But to reduce the entire diet to the already mentioned quick-cooked pasta, especially since there are surely lazy people who do not care what to eat and they will bite them dry, or concentrates, too, to put it mildly, not very competently, you will continue to treat gastritis or ulcers in the future spend much more money than you save when you buy this miracle of the food industry. So look for a middle ground and do not save on what to eat, your health and safety.

Features food and menu in the field.

When what to eat is determined, it is necessary to ensure that the food is regular. It is not recommended to pause between meals too long; breaks of more than 7 hours are not allowed even by the Charter of the Armed Forces. As a rule, in the field camps, a three-day diet is used. A breakdown by calorie content is recommended as follows: breakfast 35-40%, lunch 30-35%, dinner 25-30%. Disposable food, when the daily diet is absorbed in one meal, is unacceptable. In addition, a hot meal is required at least twice a day..

The field camp menu should be designed so that foods alternate. The most patient group will howl if the same pasta with stew is prepared for several days in a row for breakfast, lunch and dinner. In this way, I remember the customs officer Vereshchagin, even the black caviar is sick of it. Therefore, it is desirable that the main products used are repeated no more than 3-4 days later..

Reference stalker. Alphabet of survival
Vadim Chernobrov.

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