1990 obtained a master's degree in medical nutrition, and is now a senior nutritionist in * * * General Hospital.
It's the weekend again, and it's time to catch up with the spring season. Get close to nature and enjoy the sunshine in spring. Go hiking, watching the sea and climbing mountains with family, friends and colleagues ... How to have fun while playing and take care of your stomach?
Reserve energy the day before play, and pay attention to food hygiene after departure.
First of all, food hygiene and safety is the top priority. Don't let some "unpleasantness" (such as diarrhea caused by unsanitary) spoil your fun. Secondly, according to different groups of people (such as diabetics, porridge and fruit with high sweetness should be avoided), different foods should be selected, and convenient and healthy fast foods, such as biscuits, potato chips, fruits, disposable porridge, eight-treasure porridge and instant soup (soybeans, peas and lentils), should be selected based on the principles of rationality, nutrition, hygiene and safety. In addition, if you go out in groups, you may organize some interesting activities or competitions (such as mountain climbing). Then, the day before going out or three or four days before going out, you should exercise less, ensure that you eat 500 grams of carbohydrates every day, and reserve the "carbohydrate load" in advance, so that protein and fat in your body can be extracted to supplement the much-needed energy. If you don't reserve enough carbohydrates in advance, the body will burn excess fat too quickly when it is in urgent need, leading to the accumulation of toxic substances and poisoning the body. Protein: Try to eat high-quality protein, such as lean meat, eggs, milk, lean ham and bean products.
Carbohydrates can't be without acid-base balance, don't forget.
Nowadays, food is rich and varied, and you can choose food according to your personal needs.
(1) Staple food: Staple food is essential for supplementing carbohydrates, including dry bread (whole wheat bread, round hole bread, croissant, coconut toast, pineapple bag) and porridge soup (eight-treasure porridge, oatmeal and tremella soup).
(2) Non-staple food: protein is a kind of food to increase physical strength. Can choose canned (canned tuna, lunch meat), vacuum-packed sausage (roast sausage, small mud sausage, garlic sausage, ham and so on. ), vacuum-packed meat and egg products (roast chicken, broiler chicken, pork elbow, sauce beef, salted duck, braised eggs) and so on. If possible, in order to increase the fun, you can also bring your own simple barbecue grill, which 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 (bazhen, pickled mustard tuber, pickled cucumber, delicious melon strips, etc. ).
Eating too much acidic food will make you tired, so alkaline food is essential. 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 fruit juice drinks (sports inorganic salt drinks, fruit 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 foods.
④ You can also add some "small energy" at any time in the process of playing 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 food with bloating.
Drink plenty of water: dehydration will make you more tired and anxious. Don't drink alcoholic drinks, it will only make you more dehydrated. It is recommended to prepare sports inorganic drinks, fruit juice, etc. For example, you can supplement fruit juice (such as lemon juice and apple juice) when climbing mountains. Because it contains monosaccharide, it is easy to reach the liver, produce glycogen, and quickly replenish body energy. Moreover, drink enough water before climbing and replenish it immediately after climbing. Don't wait until you feel thirsty to drink water. If the exercise time is less than 1 hour, just drink some water and juice. If you continue to exercise vigorously for more than two hours and then sweat heavily on a hot day, you need to supplement sports drinks containing potassium and sodium plasma.
Avoid cantaloupe, watermelon, carbonated drinks and other foods that are easy to produce gas, which will produce a lot of bubbles in the gastrointestinal tract and make you feel uncomfortable.
Question 2: What necessary things should I bring for a spring outing? That depends on where you go. If it's not far away, it's ok to take something to eat and drink for a day trip. Remember to bring some Radix Isatidis and Band-Aids when traveling far away. If you are alone, your cell phone is on.
Question 3: What do you need to prepare for the spring outing barbecue? Food list:
1, the size of chicken wings should not be too big. Go home and marinate for one night, add some salt and monosodium glutamate, and add other seasonings casually. Don't worry, it won't taste bad.
2. Sausages are purchased directly in the supermarket. There are many brands and types of sausages, including chicken sausage, pork sausage, beef sausage and fish sausage. Average price 1-2 yuan/root.
3. kebabs are also semi-finished products purchased directly in the supermarket. Mutton kebab, tenderloin kebab, beef kebab, etc. They are all sold by the catty, and the average price is within 1 yuan/string.
4. Vegetables can be bought in the supermarket or directly in the vegetable market, and there are many varieties. Corn, mushrooms, Flammulina velutipes and potato chips are cheap.
The staple food is packaged in the supermarket, such as rice cakes and steamed bread.
Required items:
Disposable chopsticks, forks, tablecloths, gloves, napkins, wet paper towels, cooking oil, barbecue seasoning, aluminum platinum paper, brushes (brushes can be used instead), bamboo sticks, etc.
Precautions:
Don't bake after the stove is lit. You can't bake until the open flame is gone. Generally, you need to wait 15-20 minutes, otherwise you are not baking but cooking food. It's best to brush the oil before barbecue, so that the meat won't stick to the grid and it's easy to turn over.
Question 4: What should I bring for the spring outing? ■ Camera or digital camera, MP3.
■ Band-aid backpacks, hats, umbrellas, sports shoes and sunglasses.
■ Disinfect paper towels, toilet paper, newspapers or plastic sheets on the floor.
■ water.
■ money.
■ Snacks, chewing gum!
■ Lunch suggestion: (Western food) Sliced bread, condensed milk with cream, ham sausage, etc.
■ Pay attention to health care. The climate is changeable in spring, and it rains when it is windy. When you go out for a spring outing, you must prepare enough clothes and bring rain gear to prevent you from catching a cold in the rain. Don't stand in the wind when climbing downhill, lest you catch cold.
■ If you have a picnic outside, pay attention to drinking water and food hygiene; Don't sit in a cool and humid place to avoid getting wet and getting sick; Pay attention to the wind direction when having a picnic, and don't throw fire casually, so as not to cause a fire.
■ People with allergic history should avoid places with flowers as much as possible, or take anti-allergic drugs such as chlorpheniramine or Anqimin in advance to prevent pollen allergy.
■ Prepare some commonly used Chinese medicines, such as berberine, antidiarrheal and anti-inflammatory drugs, etc. To avoid overwork, especially middle-aged and elderly people with chronic diseases, we should do what we can during spring outing.
■ Prepare some commonly used Chinese medicines, such as berberine, antidiarrheal and anti-inflammatory drugs, etc. To avoid overwork, especially middle-aged and elderly people with chronic diseases, we should do what we can during spring outing.
Question 5: What do you need to prepare for a spring outing? Guide to spring outing of food, clothing, housing and transportation
Spring is in full bloom, and friends who love nature naturally refuse to miss this golden season of outing, or participate in activities organized by groups, or meet to climb mountains and wade in three or five days. Some young people who like curiosity simply bring their tents and sleeping bags to camp in the wild and sleep with nature. So what should we pay attention to in spring field activities?
It is not enough to have a relaxed mood. You must be fully prepared before you leave. Wear, it is best to choose wear-resistant loose trousers, but
To prevent bushes and vines in the jungle from scratching or stabbing the skin. There is a big temperature difference between day and night in mountainous areas, so it is wise to bring a sweater or vest. The cloudy eyes in the mountains have changed, and it will be very cold when it rains. You'd better take a raincoat instead of an umbrella. Raincoats can not only protect against rain, but also resist the attack of mountain wind. If you want to camp in the wild, you must remember not to fall asleep in sweaty underwear. Might as well bring more soft, breathable and sweat-absorbent underwear to change. Comfortable platform shoes, plus two or three pairs of thick socks, can ensure that your feet will not blister after a long journey. Don't wear high heels or shoes with plastic soles to avoid slipping or spraining your feet. If you accidentally "slip" into the water, put on a pair of dry socks, put on a plastic bag and put on shoes, and you can move on.
Self-provided spring mountain recipes should be based on high calories, light weight and small size. Cake, fire, beef and eggs are the best choices to maintain physical strength, and chocolate, butter and glucose can quickly supplement calories. Beef jerky, pure milk, peony bark and peanuts are all excellent balanced meals. 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 dressing. Of course, the simplest and most affordable food is military compressed dry food and canned food. In mountainous areas, don't collect and eat unfamiliar wild vegetables, animal meat and fruits.
When climbing a mountain, you should always replenish water and learn to drink water scientifically. You should take a sip when you are thirsty, swallow it slowly in your mouth, and then take another sip when you are thirsty. Don't drink too much when you are extremely thirsty, which is easy to hurt your lungs. There are excellent springs in the mountains, so you might as well bring a kettle or a coke bottle. This kind of thing is not only a tool to drink water in the mountains, but also to bring some real mineral water to your family when you go out.
As for personal items such as flashlights, cameras, binoculars and toiletries, the principle should be light, compact, durable and sturdy. There are also first-aid drugs, and some antidiarrheal, analgesic, hemostatic, anti-inflammatory drugs and bundled supplies should be prepared.
There may be snakes and insects in the wet and dense grass. You'd better find a stick to startle the insects when you walk. When resting in the jungle on the way, you should choose a place with little grass, dry and plenty of sunshine. Don't sit, lie down or dry clothes or articles in places with weeds and sewage. Be careful not to stir up a hornet's nest in case they attack you.
In spring, the air is dry and dead leaves are everywhere. Never throw cigarette butts about, lest it cause a fire. Pay special attention to using fire in the wild. Some places are no-fire areas, so don't violate the rules. When making a fire outside the no-fire area, you should pay attention to choosing the open space in the bunker. It is best to dig a pit with a diameter of 1 m and a depth of 1 ft. There should be no dry branches and hay above and around the fire. If possible, the fire should be close to the water source, or some soil should be prepared around the fire to put out the fire. Make sure that the fire is completely extinguished before the personnel leave.
Finally, special reminder: pay attention to protecting the natural environment. Don't throw wrapping paper, food bags and other rubbish everywhere. If there are no garbage cans around, collect them in plastic bags for the time being and throw them away after finding them.
Drink more milk and eat some plums in the spring outing.
Spring is the best season for people to travel. Traveling is certainly a good thing, but statistics show that many people get sick because they don't pay attention to nutrition and rest, and they are tired during the journey. To this end, relevant experts made three special reminders:
Reminder 1: Diet pays attention to nutrition.
People often pay more attention to how to have fun when traveling, but they often don't pay attention to eating. Some even take bread or instant noodles as the staple food and ham sausage and mustard tuber as the seasoning, which is easy to lead to physical exhaustion due to lack of nutrition.
Must understand. Although bread and instant noodles can provide heat, the content of protein is very low; The main ingredients in ham sausage are lean meat, fat meat, soybean protein and starch. Because of the low content of lean meat and protein, vitamins and minerals are also scarce.
Note: Bring several boxes of milk or some milk powder in small packages to supplement the daily necessary protein, calcium, vitamin A and vitamin B; Buy more fresh fruit on the way.
Special attention: Never use some sweet drinks instead of fresh fruits and mineral water. If you don't have fruit, you can take vitamin bubbles with you ... >>
Question 6: What should I bring for the spring outing? You can buy some potato chips, bags (on your arms), toilet paper, more than 20-60 yuan, mobile phones (you can call if you have something), drinks or water, cameras (you can take pictures of the scenery and go back as a souvenir) and other things to prepare for the trip. Also, the coat
Question 7: What should children bring for their spring outing? 1, prepare food: Babies are always picky about food, and it is difficult to wait at home, especially when traveling. When traveling, bring your baby nutritious food that you often eat at home, such as milk powder, biscuits and fruits. Prepare some pure juice that children often drink. You can also wash the fruits and vegetables, cut them into small strips and put them in a lunch box, and stick them with toothpicks for children to eat.
2. Packing: Even for short trips, you should prepare necessities such as thermos bottles, milk bottles, milk powder, complementary food and diapers. Ensure that the child's diet is as regular as at home. The thermos can not only ensure that the baby can drink hot water and hot milk at any time, but also prevent some babies with gastrointestinal sensitivity from having diarrhea due to changes in water quality. It is rainy in spring. When hiking, take rain gear to prevent the baby from getting wet and catching a cold. Bring one or two children's favorite toys, which can be used to amuse him after riding for a long time. Take a coat with you to keep warm and keep out the wind and rain. Bring all kinds of first-aid drugs, mosquito repellent water, etc. Clothes must be taken off when they are hot and worn together when they are cold. Try not to bring a sweater. Sweaters are easy to cover when the weather is hot, and easy to breathe when the weather is cold, which is easy to cause skin discomfort to children. Bring clothes that you are used to wearing, so that it is not easy to cause skin allergies in children when the environment changes.
3, prepare gifts: children spend a long time on the road, usually feel bored. You can do some small activities and games with your child properly, and don't let your child make trouble until you find a way to calm him down. Prepare some gifts for children from time to time during the trip, or give them to children when they arrive at some places or attractions, so that children can look forward to the whole trip, feel happy and deepen their memories.
4, rest adjustment: when traveling in spring, the baby will be more excited because of contact with new things, and will refuse to sleep on time when playing. Infant is an important period of growth and development. Therefore, it is very important to arrange the baby's schedule reasonably, combine work and rest, and enhance the baby's resistance. Parents should let their babies rest and sleep according to a reasonable schedule. If you are playing outdoors all day, you can bring a trolley and let your baby take a nap in the car at noon, which is of great help to your baby's resistance.
5. Prevention of motion sickness: For babies with motion sickness and seasickness, don't feed fried or high-fat food before riding; Try to avoid traveling by sealed bus. If you have to drive for a long time, you can stick a piece of fresh ginger (which can be fixed with a band-aid) on your baby's navel 30 minutes before departure or take motion sickness medicine according to the instructions; Try to sit in the seat next to the driver in front to reduce bumps; Prepare a plastic bag, toilet paper and water for the baby. When vomiting, let him spit dirty things in it, rinse his mouth with water, eliminate odor and wipe his mouth.
6, dietary problems: eat on time, avoid the interval between meals is too long, but also to prevent overeating, do not eat too many snacks. Bring some prepared meals and dry food, including children's favorite foods and drinks, and allow him to change his eating style or food quantity. Don't be as strict with him as you are at home. If you eat in a restaurant, you'd better eat some convenient fast food, because hungry children often have no patience to wait too long. Pay attention to food hygiene. In warm and cold weather, you should avoid eating outdoors in the wind.
7. Excretion: The handling of children's urine and urine should also be considered in advance, and more dry wet paper towels, garbage bags, diapers and change clothes should be prepared.
8. Safety first: Remind children not to stick their heads out of the window when riding, and fasten their seat belts when flying. When playing, parents should always pay attention to the baby's mood and condition, whether the baby is hungry or tired, whether the body is comfortable, and pay attention to the child's health to prevent colds, diarrhea or other diseases. After arriving at the destination, parents should make necessary security checks on the room. In crowded scenic spots, parents should be careful to take care of their babies and not be too far away from them to avoid getting lost or falling down. It is best to put an information card in the baby's clothes pocket, with the baby's name, parents' name, contact number and hotel address on it, just in case. Moreover, on weekdays, you should teach your baby to remember the necessary information such as "Ask the police if you have any questions", "Where is your home" and "What are your parents' names".
9, pollen allergy: the child is likely to be congenital pollen allergy. Children with a history of pollen allergy should choose to go for a spring outing in parks dominated by trees and lawns instead of going to large flower shows. Weather conditions also have an effect on pollen dispersal. For example, the weather in Chu Qing after rain has few pollen grains, which is suitable for children with pollen allergy to travel. Once you find your child pale after smelling the flowers, don't let him stand among the flowers and take pictures. You can immediately dip a small cotton swab in a small amount of pure water or ... >>
Question 8: What food do you want to take with you when traveling? For short trips, you can bring some snacks, bread, biscuits and fruits, but generally you won't bring too much. If you get carsick by car, bring some chewing gum and dried tangerine peel.
If it is a long-distance trip, it will be divided into several situations.
1 If it's a long journey by train, you can bring instant noodles, dry tea, compressed biscuits and fruits. The most important thing is digestible things, because it is easy to flatulence and indigestion on the train. Cereal bread (light, easy to digest and carry)
If you want to go to the cold plateau, take cooked food, eggs and chocolates, such as tea eggs and sausages. Cold areas consume more calories, so eating these can replenish energy. Prevent altitude sickness. But these prices are relatively expensive.
If you go to some desert plateau areas or dry places, it is recommended to bring some fruits, such as oranges, pears and apples, to quench your thirst and supplement your vitamins. But it is inconvenient to carry, so it is recommended to bring less.
Note that when the temperature of 1 is high, food is easy to deteriorate. So seal the food well, and don't eat it if it tastes or changes color.
When buying snacks packed in small bags, you should pay attention to the date of production, whether there is a factory address, whether the ingredients of the food are reasonable and whether the sealing is tight.
Eating so much on the boat or on the plane is because it is easy to cause the burden on the stomach by boat, which makes the stomach uncomfortable and more likely to cause vomiting symptoms.
4. Tourism food should have various characteristics and match with each other to improve the edible requirements.
Question 9: What is the best preparation for a spring outing in primary schools? 1, prepare a backpack, a plastic bag for garbage, and bring some paper towels or handkerchiefs.
On the day of spring outing, girls wear summer coats and sweatpants. For convenience, girls try not to wear skirts, wear sports shoes and bring their own hats or rain gear according to the weather. Parents had better prepare a thin coat for their children and put it in their backpacks. Clothes should be conspicuous (freshmen can wear white coats).
3. Don't bring too much self-brought food. There are no jellies, bananas, peanuts, melon seeds, nucleated prunes, etc. And you don't need to bring water. At that time, everyone will be given a bottle of water in the car.
4. You can't bring toys or change.
5, carsick students should inform the teacher in time, let the teacher know fairly well, and take targeted care during the trip.
6, good conditions, to bring a mobile phone, but also according to the local signal situation to choose information service providers (mobile, China Unicom, telecommunications).
Precautions for spring outing:
1, buses should wait in line, get on the bus in order, and don't crowd or compete. When getting on and off, you should wait for the bus to stop.
2. Don't walk in the car when riding, and don't stick your head, hands and arms out of the window to avoid being scratched by things outside the window. Don't throw sundries out of the window, lest you hurt others.
3, collective action, everything must obey the arrangement. Line up quietly, quickly and neatly. It is not allowed to leave the team privately or at will.
Every student should arrange his own diet reasonably, instead of eating first and then talking. Don't eat food in disorder, lest you eat your stomach.
5. You can't eat while walking. Throw the outer skin and outer packaging bag of food in your own garbage bag, and pay attention to environmental protection.
1, team spirit. We should take care of each other, be humble to each other and let the young make way for the old and the weak. You can play as a family. Children have company, too. Have fun.
2. Have a sense of time. The guarantee of starting school on time is that parents should be punctual and every parent should arrive before the specified time. To count the number of people.
3. Have environmental awareness. We are a civilized kindergarten, so we should pay attention to maintaining the image of the kindergarten when we go out. Everyone should bring garbage bags, don't litter, and ensure the hygiene of carriages and parks.
4. Have safety awareness. Don't open the window of the carriage too wide, and don't leave the sight of the children playing in the park. In addition, please bring your own lunch for children and adults.