Nutrition in difficult trips, recommendations for creating a diet, daily requirement for proteins, fats, carbohydrates and vitamins, composition and calorie content of foods.

When preparing complex hiking trips, it is necessary first of all to choose a specific route, taking into account the classification requirements and the degree of preparedness of the group. Particular attention should be paid to the development of the hiking regime, the selection of suitable points for huts, the necessary equipment, inventory, food supplies. 

Nutrition in difficult trips, recommendations for making a diet, daily requirement for proteins, fats, carbohydrates and vitamins, composition and calorie content of foods.

Each tourist trip, regardless of the complexity of the route, needs to be organized in such a way that it contributes to better health. In this regard, the campaign mode plays a significant role. As well as proper catering in difficult trips. Care must be taken to gradually increase the load. On the rational alternation of work and rest.

Recommendations for making a diet in difficult trips.

In difficult trips with multi-day transitions and significant physical exertion, food is primarily aimed at restoring strength. It should satisfy the energy requirements. That is, correspond to the daily energy consumption. And in a qualitative sense – meet physiological nutritional standards.

Therefore, when preparing difficult trips, it is necessary to calculate the average daily energy consumption depending on the type of tourism and its degree of complexity. This can be done using the table..

Energy consumption for various activities.

Nutrition in difficult trips, recommendations for creating a diet, daily requirement for proteins, fats, carbohydrates and vitamins, composition and calorie content of foods.

Having these data and knowing the time spent during the day on all types of activities, including sleeping, eating and resting, you can, by summing up energy expenditures for individual periods of work and rest, calculate the approximate total energy consumption per day.

Due to the inaccuracy of the method, it is recommended that the energy consumption calculated in this way be increased by 10-15%. In account of energy costs for unrecorded and involuntary movements. It should be borne in mind that the energy consumption values ​​given in the table should be considered as average. Since energy consumption can fluctuate in the same type of activity, depending on the degree of training a person, previous work, external conditions, etc..

After calculating the average daily energy consumption, the need for the main components of proteins, fats, carbohydrates, vitamins is determined. The data in the tables are used below. To determine the daily set of food products and food security for the period of complex trips. It is recommended to proceed from the availability of products in the place of preparation for the trip. And from the possibility of acquiring them in the travel area.

The daily human need for proteins, fats and carbohydrates (in mg) in accordance with the energy expended.

Nutrition in difficult trips, recommendations for creating a diet, daily requirement for proteins, fats, carbohydrates and vitamins, composition and calorie content of foods.

Participants in some types of difficult travel experience significant stress. In such cases, to replenish the forces you have to take a large number of products with you. This, of course, is undesirable with the necessary mass equipment, fuel and personal items. Therefore, without reducing the calorie content of a set of products, you need to seriously think about how to reduce the weight of the diet.

The daily human need for vitamins (in mg) in accordance with the energy expended.

Nutrition in difficult trips, recommendations for creating a diet, daily requirement for proteins, fats, carbohydrates and vitamins, composition and calorie content of foods.

First of all, it is necessary to reduce as much as possible in the diet foods packaged in metal containers, and even more so in glass. However, the main thing is not to reduce the mass of products while maintaining a given calorie content, but to choose the right products according to the assortment and chemical composition. Strict adherence to dietary regimen.

When choosing food for difficult trips, you need to remember that only a variety of dishes will help ensure good nutrition. Get the right range of nutrients with food.

In difficult trips, it is very convenient to use products that are most prepared for consumption – food concentrates. They do not contain food waste, are minimal in volume and weight. They can be stored for a long time (from 6 to 12 months). The ways of using these products (they are always indicated on the packaging) are very simple and accessible to any tourist. Not even culinary.

To reduce the mass of products without reducing their calorie content, you can use sublimated products. Dried frozen under high vacuum. The mass of such products is 3-4 times less than the mass of the feedstock. They can be stored in packaged form for a long time at plus temperature. Freeze-drying products (meat, fish, cottage cheese, cheese, berries) restore their original properties much faster and more fully than conventional drying products.

Chemical composition and calorie content of food products (in terms of 100 g of edible part).

Nutrition in difficult trips, recommendations for creating a diet, daily requirement for proteins, fats, carbohydrates and vitamins, composition and calorie content of foods.
constipation or indigestion.

To calculate the chemical composition and nutritional value of the daily diet of tourists it is convenient to use a table of the chemical composition and calorie content of food products. It contains information about foods that are widely used in our diets..

In this table, the calorific value and chemical composition of the products are given per 100 g of edible part (net weight). Therefore, the calculated required amount of products must be converted to marketable mass (gross mass). That is, taking into account the inedible part of food products. To do this, use the information about the size of the inedible part of a product.

Information on the size of the inedible portion of food.

Nutrition in difficult trips, recommendations for creating a diet, daily requirement for proteins, fats, carbohydrates and vitamins, composition and calorie content of foods.
menu for 5-7 days in a row. In this case, the recurrence cycle of the daily menu is several days. The cycle of repeatability of the daily menu in days is convenient to take as a multiple of the duration of the entire trip.

Exceptional attention when organizing meals in complex hiking trips should be paid to providing the body with vitamins. Large physical loads require an increased consumption of vitamins, especially vitamin C. Therefore, during the preparation for difficult trips, it is necessary to purchase a sufficient supply of multivitamins in the form of dragees.

Based on materials from the book Homemade Travel Equipment.
Lukoyanov P.I..

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