It's the weekend again, and it's the season of warm spring in bloom. Get close to nature and enjoy the sunshine in spring. Go for an outing, see the sea and climb mountains in the suburbs with family, friends and colleagues ... How to have fun while playing and take care of your stomach?

Because outdoor hiking or mountaineering consumes more energy and calories than usual, the main sources of energy and calories are carbohydrates, protein and fat in food. In outdoor hiking or mountaineering activities, in order to maintain abundant physical strength, you should eat enough food according to the proportion of 51-61% carbohydrate, 21-31% protein and 21-31% fat. The number of specific needs varies according to each person's figure, weight, physique and the amount of exercise. About one kilogram of food per person per day should be prepared.

The selection criteria for bringing your own food for spring outing should be high in calories, light in weight and small in size. Cake, fire, beef and eggs are the best choices to maintain physical strength, and chocolate, butter and glucose can quickly add calories. Beef jerky, pure milk, cortex moutan and peanuts are excellent meals with balanced nutrition. A lot of exercise will increase your appetite and taste, so it is very wise to bring your favorite jam, hot sauce, meat sauce and salad sauce. Of course, the simplest and most affordable foods are military compressed dry food and canned food. In the mountains, do not collect and eat unfamiliar wild vegetables, animal meat and fruits.

reserve energy the day before play and pay attention to food hygiene after departure?

first of all, food hygiene and safety are the top priorities. Don't let some "unpleasantness" (such as diarrhea caused by unsanitary) spoil your fun. Secondly, for different people (such as diabetics, porridge and fruit with high sweetness should be avoided), choose different foods, and choose convenient and healthy fast food, such as biscuits, potato chips, fruits, disposable porridge and eight-treasure porridge, and instant soup (soybeans, peas and lentils) on the principle of rationality, nutrition, hygiene and safety.

In addition, if you go on a group outing, you may organize some recreational activities or competitions (such as mountain climbing), etc. Then, the day before the outing or three or four days before the outing, you should exercise less, and make sure to eat 511 grams of carbohydrates every day to make a "carbohydrate load" reserve in advance, so that protein and fat in your body will be extracted to replenish energy in urgent need. If you don't reserve enough carbohydrates in advance, the body will burn excess fat too quickly when it is in urgent need, which will lead to the accumulation of toxic substances and poison the body.

protein: Try to eat as much high-quality protein as possible, such as lean meat, eggs, milk, lean ham and bean products. ? Carbohydrates can't be less acid-base balance, don't forget? Nowadays, the food is rich and varied, so you can choose the food according to your personal needs.

① Staple food: Staple food is a food for supplementing carbohydrates, which is essential, including both dry bread (whole wheat slices, round hole bread, croissants, coconut toast, pineapple buns) and thin porridge and soup (eight-treasure porridge, oatmeal porridge and tremella soup) which are convenient to pack.

② Non-staple food: protein is a food to increase physical strength. You can choose canned food (canned tuna, lunch meat), vacuum-packed sausage (roasted sausage, small mud sausage, garlic sausage, ham, etc.), vacuum-packed meat and egg products (roast chicken, broiler, pork elbow, beef sauce, salted duck, salted eggs) and so on. If possible, in order to increase the fun, you can also bring your own simple barbecue grill, where you can roast some thin beef slices, mutton slices, pork belly, mutton skewers, sweet potato slices, onion rings and so on. You can also bring some canned or bagged pickles (eight treasures, pickled mustard tuber, pickled cucumber, delicious melon strips, etc.). ?

③ Eating too much acidic food will make you tired, so alkaline food is indispensable. Fresh fruits and vegetables (bananas, apples, kiwis, cherry tomatoes, carambola, cucumbers, tomatoes, etc.), milk (milk, yogurt, lactic acid drinks), jam (strawberry jam, blueberry jam, apple jam, orange jam, etc.) and juice drinks (sports inorganic salt drinks, juice drinks) are the only alkaline foods that can balance the pH value in the body when going out for an outing, and can supplement various kinds of foods.

④ You can also supplement some "small energy" at any time during your play and activities, such as snacks (jelly, chestnut soup, chocolate, grilled fish fillet, beef jerky, potato chips and preserved plum).

pay attention to drink plenty of water and don't eat bloated food?

① Drink plenty of water: dehydration will make you more tired and anxious. Don't drink alcoholic beverages, which will only make you more dehydrated. It is recommended to prepare sports inorganic drinks, fruit juice, etc. For example, fruit juice (such as lemon juice and apple juice) can be supplemented during mountaineering. Because it contains monosaccharide, it can easily reach the liver, produce glycogen, and quickly replenish the body's energy. Furthermore, pay attention to drink enough water before climbing and replenish it immediately after climbing. Don't wait to feel thirsty before drinking water. If the exercise time is less than 1 hours at a time, just drink some water and juice. If you continue to exercise vigorously for more than two hours, and then meet with a hot day and sweat a lot, you need to supplement sports drinks containing potassium and sodium plasma.

② Avoid cantaloupe, watermelon, carbonated drinks and other foods that are easy to generate gas, which will produce a lot of bubbles in the gastrointestinal tract and make you feel uncomfortable.