What food is good for hiking?

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

What food is good for hiking?

How to bring food?

Most people think that eating meat can resist hunger, so should we take more meat 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 pasta.

carbohydrate

Fried noodles:

In the crossing activities such as the Yarlung Zangbo River 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 in the Eighth Route Army carried on their backs were mainly filled with fried noodles.

Fried rice:

At that time, in the grain bag of Balubei, in addition to fried noodles, it was fried rice. Fried rice was originally the food of wandering Mongolians. They are called Lebada, which was invented for wild food.

Cereals:

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

Marijuana cake, marijuana helmet or naan

Pot stickers in the north, pot helmets in the northwest or naan in Xinjiang can be eaten directly or stewed conditionally.

Fat and protein.

Stir-fried beans:

Stir-fry soybeans (soybeans or black beans) and put them in a bag. You can have a few drinks anytime. The protein content of soybean is two to three times that of pork and eggs, and the fat is more easily absorbed. At that time, Zheng He's ocean-going fleet was able to overcome the food difficulties encountered by Magellan and Columbus, and its "secret skill" was soybean.

Sausage:

Sausages are salty and dry and can be kept for months. Besides fat, protein can also supplement salt.

Peanut kernel:

Chewing peanuts can help. It's best to buy that kind of vacuum-packed, delicious peanuts, which can be regarded as outdoor food under difficult conditions.

vitamin

Onions:

Onions are called "the queen of vegetables" by westerners. Rich in vitamins and trace elements, it is 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, in the case of limited field health conditions, onions can also enhance the cold resistance.

Pepper and garlic:

The vitamin content of pepper is the highest among vegetables, and dried pepper or pickled pepper can meet the requirements of long-term preservation. Garlic has strong bactericidal and antiviral effects.

Jujube:

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

How to drink water?

Water is the most important part of the human body. Without food, people can last seven days. Without water, it can last for 3-4 days at most. Lack of water in the body may lead to heatstroke, renal failure and other serious consequences, 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 1200ml of water a day, and in the case of strenuous outdoor exercise, the amount should be 3-6 times to meet the needs. Students who drink less water need to be reminded that there are more outdoor sports and more sweating. If they drink less water, the water in the 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 in the long run.

2. Salt supplement

Often eat high-salt mustard tuber, ok? No need!

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

3. Sports drinks

Can outdoor activities supplement sports drinks and physical strength? The answer is no.

A bottle of sports drink provides little energy and electrolyte. We often exaggerate the function of sports drinks, and the function of a bottle is almost negligible. The function of sports drinks is mainly to improve explosive power, but 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. Sugar supplements

Glucose is easily absorbed by human body. Drink more, okay? Not exactly.

The human body is a very accurate self-balancing system. As long as you keep a certain amount of water, you can achieve self-balance. So 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, and stick to the principle of drinking every 20-30 minutes and replenishing water 150-200ml 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 component of red bull. Coupled with other ingredients, it can keep people awake, but it has little effect on your physical recovery. Although chocolate has 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 long-term outdoor activities such as hiking and mountain climbing.

Don't want to move after eating? Maybe you won't eat it.

1, staple food

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

2. Avoid satiety.

"I don't want to move when I'm full" is common sense, so as a lunch on the trip, I don't want to eat too much, just be full.

3. Eat less and eat more.

To solve the problem of not having enough to eat, we need to eat less and eat more. In other words, you can add some high-sugar road meals, bananas, chocolate biscuits and so on. At the first noon and after noon.

Step 4 feed

Fish, meat, vegetables, fruits and pickles can all be eaten. The key is to balance 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.

5. Avoid indigestible food.

Fried food is easy to preserve, 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 to start cooking. In fact, legumes are not easy to digest. Citrus, oranges and oranges 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 dinner

If possible, it is best to arrange lunch for not less than 40 minutes, and take a break after dinner to be more energetic.

The difference between short-term food and long-term food

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

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

It must be convenient to eat, and you can eat it directly even if you don't have the conditions for roasting, which means that pretreatment may be needed;

Must be able to meet the nutritional needs of outdoor activities to the greatest extent, preferably with unique adaptability in the field.

It must be both economical and accessible.

Equipment needed for hiking

Backpack:

The size of the backpack depends on the distance of the travel route. Generally, it takes about 30 liters to go around the city. If you go out to Shanghai for a long 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 about the correct use of the backpack, otherwise it will not play a role in reducing and balancing the burden when traveling.

There is a lot of information about buying and using backpacks. There are already posts in this section. If you need to know detailed knowledge, you can check it yourself. You don't have to buy the most expensive bag. It's important to adapt the transportation system to your body. Personally, I think the fabric should be strong and slightly rain-proof. If you buy your backpack without a rain cover, don't forget to buy a rain cover for your 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. They can protect your ankles. People get hurt easily after walking 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, GX waterproof and breathable fabric is the best, so you must go to an authentic shopping mall or a professional outdoor goods store to buy brand shoes.

If you are going to travel for a long time, or you know that you are going to wade, you should prepare a pair of upstream shoes as a backup. Of course, you can also buy a pair of cheap liberation shoes.

Hikers wear:

1, trench coat:

Every time you travel, no matter spring, summer, autumn and winter, handsome guys and beautiful women should wear long clothes and trousers. You will protect yourself when you walk through bushes and grass, and of course it is best to be waterproof. It is best to wear stormtroopers or quick-drying pullovers. Never wear jeans when hiking for a long distance, because if you sweat or rain. Jeans tend to get warm, which will become a burden on you and affect the movement of your legs.

2. Underwear:

I suggest not to wear cotton underwear for personal clothes, because cotton underwear absorbs sweat better and makes 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 hikers, and the situation is not so terrible. I suggest buying underwear like "wild silkworm suit".

Note: About the three-layer concept of outdoor clothing.

It is best to have a raincoat on the wind (rain) layer. If not, a small raincoat will do. Warm layer, just grab the cashmere sweater (generally, coats have detachable fleece clips). You won't feel cold during the journey. When you arrive at the camp, you must keep warm and put on everything you can.

Sweating 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 best to have quick-drying clothes and a set of rain pants, so you don't have to stick to the concept of three layers. About wearing a T-shirt in summer, you should wear short sleeves, not sleeveless ones, and the collar should be lapped to avoid sunburn on your neck.

3, hats and headscarves:

You can choose a general sports hat, and the most important thing is sun protection. Of course, you can also choose that kind of wide-brimmed hat, which can not only shade the sun but also prevent rain, and reduce the heat dissipation of the head in cold areas. A considerable proportion of human 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 headscarves have better heat dissipation. Also feel more comfortable.

4. Sunglasses:

Used of shadows. Summer is even more important. In direct sunlight, the top of the mountain will make you blind. But it will also bring visual errors, so please use it with caution when it is cloudy or dangerous.

5. Gloves:

Whether you are going up or down the mountain, whether it is cold or hot, you must have a pair of gloves. Because walking in grass and rocks will give you great protection, but pay attention to wearing gloves will reduce the sensitivity of your hands. I don't feel gentle enough to hold MM's hand. Hee hee, just kidding. Never mind. I'm a little tired. I'll write after a rest. )

6, socks:

As I said before, when choosing shoes, it will be half a yard or a yard. Now when it comes to socks, you should choose some thicker socks when traveling, because if socks are too thin, they will easily rub your feet. You can wear two pairs of socks if they are thin.

Protection of labor protection articles and medicines:

1, kneepads and ankles:

If you are going for a long hike, I think it is necessary to bring a pair of good knee pads and foot pads, especially when going downhill. Because of the heavy load, your knee will bear a lot of pressure and it is difficult to recover from the knee injury. Maybe some injuries will affect your life. There are often gravel roads when walking, so you should also have a pair of foot pads.

2. Drugs:

When traveling alone, be sure to take your medicine with you. In many activities, you will have no time to get help from others. Try to put some medicines where they can be easily and quickly obtained. I have Yunnan Baiyao (powder and spray), snake medicine, cold medicine, band-aid, bandage, tourniquet, gauze and antidiarrheal medicine in my medicine box for reference only. However, when traveling with a group, you can buy some medicine, such as water purification tablets and ten drops of water, which can reduce the burden.

sunscreen cream

Especially for outdoor sports in summer, because direct sunlight is easy to burn the skin, it can be carried in a small amount.

4. Towels and toiletries:

Mainly used to wipe sweat. When marching, you can use a quick hanger to hang it in an easy-to-get place, and you can wipe your sweat directly when you sweat. It's convenient to wash your face when there is a flow. Another use is that it can be wet and covered on the nose and mouth in dusty places to resist dust.

Outdoor sleeping equipment:

1, tent:

In the choice of tents, the most important thing is good waterproof index, followed by windproof performance. Pay attention to weight problems. Ordinary tents weigh about 2.5 kilograms. If it is more than 3 kg, please buy it carefully. Also, I suggest not paying the bill as much as possible, because the weight of a double account is similar to that of a single account, and it is generally a group activity. If dual accounts can also reduce the burden on each other.

2. Sleeping bag:

Because of the material, the price of sleeping bags varies greatly 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 suitable for 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. Consider buying sleeping bag lining (easy to wash). Sleeping bags don't need to be washed often, just come back to bask in the sun every time.

3, moistureproof pad:

Like sleeping bags, the choice of moisture-proof cushions is diversified, and the prices vary greatly, including automatic inflation, manual inflation and non-slip. But I think as a new donkey, it is better to buy a cheap one that can be used. But don't forget to wear a damp-proof cushion cover (the answer will be known when you travel).

Essentials of outdoor sports:

1, headlight or flashlight:

Be sure to have a headlight or flashlight at night or when camping. (Headlights take precedence) Tent lights can be ignored for the time being. If you want to enter the night, you must have enough batteries.

2. Rope:

Rope is an essential tool for first aid. I haven't had time to make a detailed investigation of the rope, but I will learn some knotting methods according to the survival manual when I have time. As far as I know, ropes can be roughly divided into power ropes and static ropes, as well as main ropes and protective ropes.

Rope is necessary for group travel, especially for some difficult climbing activities, which can improve the safety of activities. But to tell you the truth, I have participated in many activities but I have never used rope, because the main rope is expensive and heavy, so I have never bought it. But the club has these facilities, and the team leader will prepare them if necessary.

3, moistureproof bag:

You can master the moistureproof bag yourself, but I personally think it is necessary. Because when marching, especially when going upstream, you can put all the scattered items such as cameras, mobile phones, wallets and certificates in, and of course you can also put food in. You won't get wet by falling into the water.

4. raincoat:

Every activity is rain or shine, so there is a great possibility of rain during the activity. You have a raincoat to keep out the rain. Of course, there are many impact fronts that are waterproof. Personally, I'm not used to wearing a raincoat.

5, cutting tools:

For many trips, everyone thinks that the most suitable tool is the Swiss army knife, because its knife is very sharp and has many functions.

I believe Switzerland is your first choice. Moreover, you should put the knife in the most accessible place, don't throw it around when not in use, and protect its sharpness, which is of great use outdoors. For example, if you are bitten by a poisonous snake outdoors, you may use it to open your mouth and bleed-

6, kindling

It's better to be windproof. Personally, I think ZIPPO is not bad, and it can prevent fire, but it can't be done on high mountains. It won't burn at all in the absence of oxygen. Generally, you can bring some rough matches, and there is also a match that is said to be able to light 10 thousand times. I tried, and it seems ok. The most important thing is that you should have an extremely waterproof and moisture-proof matchbox.

Note: lighters will not be used unless they go to extreme environments. Moreover, in many places, forest fires can't be lit. To be on the safe side (smokers are another matter), just bring a disposable lighter or waterproof match with better quality.

7. Stove, windbreak and personal tableware

With the stove, you can drink hot water and eat hot meals. But it doesn't have to be universally owned by everyone. A stove and a flat can can meet the three-meal rations of three people. If there is a stove, it is equipped with a windbreak. It is best to bring a tableware that can be used for cooking.

8. Communication equipment

For a team activity, it is necessary to have a walkie-talkie, so that the team leader and the team leader can control the speed of travel, know the progress of the team, and contact in case of emergency. Individuals can be equipped with life-saving whistle. But don't take a breath when it's okay. Otherwise, it is easy to make people nervous and misunderstand.

9、GPS

Personally, I don't have it. I can't give you a reference.

10, compass

You don't have to have it, but if you want to have it, don't buy fakes, or it will be very dangerous. There are many kinds of compasses on the market, and I think military ones should be more suitable.

1 1, water bag and kettle

There must be at least one one liter kettle. Of course, it depends on the itinerary when you bring water. If you want to cross the waterless area for one day, you must bring three or four liters of water. Note: water is necessary, but you should never drink too much, because you will be thirsty during the journey. )

12, garbage bag

You must take a garbage bag with you every time you travel. It can be used to put your dirty shoes in the tent. Most importantly, as a hiker, all you leave in the wild is footprints.

13, hang up.

There are many uses, such as hanging towels, or hanging the garbage taken away on the back of the bag with a quick hook.

Food: Generally, you can bring some instant noodles and bread for short-distance activities (two or three days' activities), which is convenient for packaging mustard tuber to supplement salt after sweating a lot. However, it should be said that instant noodles are actually the most nutritious food, so long-distance hiking is not suitable for bringing instant noodles. Generally, you can bring some things like rice, bacon and red pepper, and you must also bring enough suitable compressed biscuits (you can use them when you get lost or at other times), and you can bring some beef jerky and chocolate for quick replenishment.

Choose other snacks by yourself, but I don't advocate bringing chewing gum. If you chew gum, you must be environmentally friendly and don't throw it in the wild.

In addition, the ability of garbage disposal in mountain villages is limited, and the villagers' awareness of environmental protection is weak. They often dump garbage in rivers and valleys, so they try to take the garbage to large towns for further treatment.

About photographic equipment:

For long-distance travel, I don't think you should bring a camera that is too heavy and too big. The smaller the digital camera, the better. Don't bring a tripod to increase the load.

Certificate:

Be sure to bring your documents, especially your ID card, in case of emergency.