outdoor travel, what to bring and how to supplement, through a more reasonable diet, ensure the supplement of body energy, achieve the purpose of strengthening the body, and then develop more scientific living habits. What food is good for outdoor hiking?

what food is good for hiking

how to bring food?

It is generally believed that eating meat is resistant to hunger, so should we bring more meat food outdoors? That's not true. Carbohydrate can provide energy more directly and quickly than protein and fat, and it is easy to digest. Therefore, in outdoor activities, the first supplement is carbohydrates, that is, rice and flour food.

Carbohydrate

Stir-fried noodles:

In those crossing activities such as Yarlung and Qiangtang, you will see that their only staple food is Ciba, which means fried noodles in Tibetan. In addition, in those days, the thin grain bags that everyone on the Eighth Route obliquely carried were mainly filled with fried noodles.

Fried rice:

In those days, in the grain bag of Ba Lu Bei, except for fried noodles, it was fried rice. Stir-fried rice was actually the food of wandering Mongolians at first. They were called Lebada, and it was invented for wild eating.

Oatmeal:

Although oatmeal is not fried, it is made by cooking, crushing and drying oats, which can be used as a good breakfast and dinner in the wild.

pot cakes, pot helmets or naan

pot cakes in the north, pot helmets in the northwest or naan in Xinjiang can be eaten directly or stewed under conditions.

Fat and protein

Stir-fried beans:

Stir-fried soybeans (soybeans or black beans) and put them in a bag. You can have a few at any time. Soybean contains two or three times as much protein as pork and eggs, and its fat is more easily absorbed. At that time, Zheng He's ocean-going fleet was able to overcome the food dilemma encountered by Magellan and Columbus, and its "secret skill" was soybean.

Sausages:

Sausages are salty and dry enough to be stored for several months. Besides fat, protein can also supplement salt.

Peanut kernels:

Chewing peanut kernels can play a supplementary role. It's best to buy that kind of vacuum-packed, delicious peanuts, which can be regarded as outdoor food under difficult conditions.

Vitamins

Onion:

Onion is called "the queen of vegetables" by westerners. It is rich in vitamins and trace elements, easy to store, both raw and cooked, and can be eaten directly. Exercise produces a lot of free radicals, and onions have a good function of scavenging free radicals; In addition, onion has the function of enhancing anti-cold ability under the condition of limited field sanitary conditions.

Pepper and garlic:

The vitamin content of pepper is the highest among all vegetables, and both dried pepper and pickled pepper can meet the requirements of long-term storage. Garlic has a strong bactericidal and antiviral effect.

Jujube:

Jujube or dried jujube is a necessary road meal on the way. It is not only high in sugar, but also rich in fat, protein, vitamins and trace elements. It is called Vitamin King, especially its vitamin C content is among the best in fruits.

how to drink water?

Water is the most important part of human body. Without food, people can persist for seven days. Without water, it can last for 3-4 days at most. Lack of water in the body may cause serious consequences such as heatstroke and renal failure, and may even be life-threatening. It can be said that water is the first important outdoor. Then, how to drink water and how to keep the body's demand for water is very important.

1. Moisture

Under normal circumstances, a person should replenish 12ml of water a day. In the case of outdoor strenuous exercise, it should be supplemented by 3-6 times to meet the needs. Students who drink less water need to be reminded that outdoor sports and sweating are more. If they drink less water, the water in urine will be absorbed again due to the self-regulation function of the human body, resulting in less urination, which will lead to various kidney problems for a long time.

2. Supplement salt

Is it good to eat pickled mustard tuber with high salt often? No need!

A large amount of sodium in human body is discharged, and some will be automatically recovered when necessary. Only when the weather is very hot and you sweat a lot for a long time, it is necessary to supplement salt.

3. Sports drinks

Can sports drinks be a good supplement to physical strength in outdoor activities? The answer is no.

a bottle of sports drink provides little energy and electrolyte. We often exaggerate the effect of sports drinks, and the effect of a bottle is almost negligible. The function of sports drinks is mainly to improve explosive power, but it has little effect on endurance. On the contrary, drinking functional drinks for a long time will disturb the self-balance system of body fluids, which is not good for the body.

4. Supplementing sugar

Glucose is easy to be absorbed by the human body. Is it good to drink more? Not really.

The human body is a very precise self-balancing system. As long as a certain amount of water is kept, self-balancing can be achieved. Therefore, the water we bring every day should be: boiled water, mineral water, pure water, or spring water in the wild; Drink water, don't wait until you are thirsty, you should stick to the principle of drinking every 2-3 minutes and replenishing water with 15-2ml each time.

5. Physical supply

Physical preparation: At the earliest, everyone brought chocolate, and some people recommended Red Bull. For outdoor, one needs high energy, the other needs anti-fatigue food, and it is light and easy to carry, so chocolate is the first choice that everyone can think of.

Taurine is the main ingredient in Red Bull. When combined with other ingredients, it can keep people awake, but it has little effect on the recovery of your physical strength. Although chocolate has a high energy value, on the one hand, it is slow to digest and absorb. Appropriate supplementation of amino acids and glucose is a good choice. This kind of food is especially recommended for outdoor activities such as hiking and mountain climbing for a long time.

don't want to move after eating? Maybe you won't eat

1. Staple food

The staple food is preferably high-fermented or puffed food such as bread or steamed cakes, followed by low-fermented food such as steamed bread, and finally the common outdoor dead bread.

2, avoid satiety

"I don't want to move when I'm full" is common sense, so as a lunch in the middle, I don't want to eat too full, just eight minutes full.

3. Eat less and eat more

In order to solve the problem of not being full, it is necessary to eat less and eat more. That is to say, you can add some high-sugar road meals, bananas, chocolate biscuits, etc. during the first noon and after noon.

4. Catering

Fish, meat, vegetables, fruits and pickles can all be eaten. The key is to be balanced and not to overdo it. In the fire of human life, sugar is like shavings and hay, fat is like straw and branches, and protein is like chopping wood and wood, which are indispensable.

5. Avoid indigestible food

Fried food is easy to store, and many donkey friends like to bring fried meat, but fried food is not easy to digest; Tofu is also a common food for hikers who start cooking. In fact, bean food is not easy to digest. Citrus, tangerine and orange in fruits are easy to carry and eat, but these fruits are relatively difficult to digest; Cruciferae plants such as broccoli in vegetables are the most difficult to digest.

6. Take a nap after meals

If possible, it is best to schedule lunch for no less than 4 minutes, and take a short rest after meals to be more energetic.

The difference between short-term and long-term food

For short-term activities, we can give priority to our tastes, but for long-term activities, we must consider more such factors:

It must be suitable for storage and carrying, and it is not easy to rot and deteriorate due to the climatic environment and time extension;

it must be convenient to eat, and it can be eaten directly even if there is no condition for fire and processing, which means that pre-processing may be needed;

it must be able to meet the nutritional requirements of outdoor activities to the greatest extent, and it is best to have field-specific adaptability.

must be economical and easy to obtain.

Equipment required for hiking

Backpack:

The size of the backpack depends on the distance of the travel route. Generally, about 3 liters can be used for traveling around the city. If you go out to Shanghai for a long-distance trip, MM should have a backpack of about 55 liters, and GG should have a backpack of more than 65 liters; When choosing to buy a backpack, you must try it again and again (it is best to have a load test) and ask the salesperson with relevant technology for the correct usage of the backpack, otherwise it will not play a role in reducing the load and balancing the burden when traveling.

There is a lot of information about the purchase and use of backpacks. There have been posts in this section. If you need to know the detailed knowledge, you can check it yourself. It doesn't have to be the most expensive when buying a bag. It's important to suit your body's carrying system. Personally, I think the fabric should be strong and slightly rain-proof. If the backpack doesn't come with a rain cover when buying, don't forget to buy a rain cover for the backpack at the same time.

shoes:

shoes and backpacks are called the most important equipment for hikers, because the quality of shoes will directly affect your personal safety.

You must choose a good pair of hiking shoes. Hiking shoes are best made in Gao Bang, which can protect your ankle bones. People can easily get injured when they walk for a long time (I know it very well). If you are an outdoor sports enthusiast, it is worthwhile to spend time, energy and money on choosing a good pair of shoes. Personally, I think GX waterproof and breathable fabric is the best, and you must go to authentic shopping malls or professional outdoor stores to buy brand shoes.

If you are going on a long trip, or if you know that you have waded, you should prepare a pair of shoes for upstream as a backup. Of course, you can also buy a pair of cheap liberation shoes.

hikers wear clothes:

1. clothes and trousers:

every time they travel, whether in spring, summer, autumn and winter, handsome guys and beautiful girls must wear long clothes and trousers. You will protect your body well when crossing bushes and grass, and of course it is best to be waterproof. It is best to wear stormtroopers or quick-drying jumpers. Never wear jeans when hiking for a long distance, because if you sweat or rain. Jeans are easy to get warm, which will become a burden on you and affect the movement of your legs.

2. Underwear:

I suggest that it is best not to wear cotton underwear for personal clothes, because cotton underwear absorbs sweat better, and it will make you feel cold in cold areas. In foreign mountaineering circles, cotton underwear is called "clothes worn by the dead". Of course, we are just ordinary hiking enthusiasts, and the situation is not so terrible. I suggest buying underwear like "wild silkworm clothes".

Note: About the concept of three layers of outdoor clothing

It is best to have storm clothes on the wind (rain) layer, otherwise, light rain clothes will do. Warm layer, just grab the cashmere sweater (generally, jackets have detachable fleece clips). You won't feel cold during the journey. You must pay attention to keep warm and put on everything you can when you rest halfway and arrive at the camp.

Sweat-wicking performance of underwear is the key. It is recommended to wear professional outdoor sweat-wicking underwear, especially when traveling in winter or going to higher altitude areas. Of course, if the weather is hot in summer, casual long-sleeved shirts, T-shirts and trousers are enough. It is better to have quick-drying clothes, and then prepare a set of rain pants, so you don't have to pay attention to the three-layer concept rigidly. About wearing T-shirts in summer, you should wear short sleeves, not sleeveless ones, and the collar should be lapel to avoid sunburn on your neck.

3. Hat and headscarf:

You can choose a general sports hat, the most important thing is to block the sun. Of course, you can also choose the wide-brimmed hat, which can not only block the sun but also prevent the rain, and it can also reduce the heat dissipation of your head in the cold area; A considerable proportion of human body's heat is radiated from the head, especially when the temperature is low. Of course, you can also choose a headscarf in hot weather. Personally, I think headscarf has better heat dissipation. Also feel more comfortable.

4. Sunglasses:

Used for shading. It's even more important in summer. The top of the mountain will blind you in the direct sunlight. But at the same time, it will also bring visual errors, so please use it with caution when it is cloudy or dangerous.

5. Gloves:

You must have a pair of gloves whether you are going up or down the mountain, whether it is cold or hot. Because walking in the grass and rocks will give you great protection, but it should be noted that wearing gloves will reduce the sensitivity of your hands. (I don't feel gentle enough when I hold MM's hand, hee hee, just kidding, don't mind, I'm a little tired, so I'll write after a rest. )

6. Socks:

As I said before, when choosing shoes, you will choose half a yard or one yard. Now when it comes to socks, you should choose some thick socks when you travel, because if the socks are too thin, you will easily wear your feet. If the socks are thin, you can wear two pairs.

Protection of labor protection equipment and medicines:

1. Knee pads and ankle pads:

If you are going to do long-distance hiking, I think it is necessary to bring a pair of good knee pads and ankle pads, especially when going downhill, because of the heavy load, your knee will bear a lot of pressure, and the knee injury is difficult to recover. Maybe some damage will affect your life. There are often gravel roads on foot, so you should also have a pair of ankle pads.

2. Medicines:

When a person travels, you must take the standing medicines with you. In many activities, you will have no time to get help from others, and try to put some medicines in a place that is easy to get quickly. I have Yunnan Baiyao (powder, spray), snake medicine, cold medicine, band-aid, bandage, tourniquet, gauze and antidiarrheal medicine in my medicine box for reference only. However, when traveling in a group, you can buy some medicines, such as water purification tablets and ten drops of water, which can reduce your burden.

3. Sunscreen

Especially in outdoor sports in summer, you can carry a small amount because direct sunlight is easy to burn your skin.

4. Towels and toiletries:

They are mainly used to wipe sweat. When marching, you can hang it in an easy-to-get place with a quick hanger, and you can wipe your sweat directly when you sweat. You can wash your face when there is a stream, which will be very convenient. Another use is that it can be wet and covered on the nose and mouth in dusty places to resist dust.

Outdoor camping equipment:

1. Tent:

In the choice of tent, the most important thing is good waterproof index, followed by windproof performance. Pay attention to the weight problem. The average tent weighs about 2.5 kilograms. Please be careful when buying if it is more than 3 kilograms. Also, I suggest not paying the bill as much as possible, because the weight of the double account is almost the same as that of the single account, and it is usually a group activity. If the double account can also reduce the burden on each other.

2. Sleeping bag:

Because of the material, the price of sleeping bag varies greatly, which varies from person to person. I don't want to recommend what kind of sleeping bag to buy, but generally you should choose a sleeping bag that is suitable for about MINUS 5 degrees, because the standard sleeping bag has a long shelf life, even in summer, the temperature at the top of the mountain will be very low at night. You can consider