Mountaineering necessary time to eat right strategy: - 2011
14 source: author: camping tent outdoor camping goods
tent < p> in the whole process of mountaineering, the body's energy consumption is very big, and campaign to face a lot of how can we correct complement water body perspiration?
< / p> < p> 1, one of the physiological functions of carbohydrates is the power supply.
So we when preparing food to give priority to with staple food.
< / p> < p> 2, take some chocolate, it can quickly replenish energy.
< / p> < p> 3, prepare some easy to carry fruits and vegetables.
Such as cucumber, tomato, apple, orange.
Can replenish vitamins and trace elements of the body.
< / p> < p> 4, can take some pickles to replenish microelements, but must be eaten in moderation, avoid the need to drink lots of water from the burden of heart and stomach.
< / p> < p> 5, for a lot of friends like to take some meat food, at this point I think outdoor camping goods climbing movement should not eat meat, first of all, if the weather is hot meat easy metamorphism, cause diarrhea after eating.
< / p> < p> in addition, games, make human body produce a large amount of lactic acid, make a person feel very tired.
If this continues to acidic meat intake, which is unfavorable for the recovery of the body.
So the recommended intake of carbohydrates and these alkaline diet of fruits and vegetables.
< / p> < p> 6, avoiding eating spicy food.
< / p> < p> 7, not to eat Fried foods, and high sugar salty snacks.
< / p> < p> 8, avoid drinking.
< / p> < p> 9, dining avoid is too full, a burden to intestines and stomach.
Easy side stitches.
< / p> < p> 10, mountain remember don't immediately after a meal, or down the mountain, to rest in at least 40 minutes to exercise.
Avoid movement in stitches.
< / p> < p> 11, drinking water problems.
Should not drink as far as possible all kinds of beverage such as carbonated drinks, fruit juices, sports drinks too sweet and so on;
Drink plain boiled water, mineral water, or 1% of the saline water, etc. , to hot heat, replenish lost due to excessive sweating sodium in the body.
< / p> < p> 12, avoid drinking ice water.
Because the body's temperature at about 37 degrees at ordinary times, after exercise, can rise to 39 degrees or so, if drinking ice water, will strongly stimulate the gastrointestinal tract, cause gastrointestinal smooth muscle spasm, a sudden contraction blood vessels, caused by gastrointestinal function disorder, cause indigestion.
< / p> < p> 13, avoid a lot of make-up water at a time.
To follow the principle of a small amount of drink.
Don't too short interval of time, 10-15 minutes advisable.
< / p> < p> 14, finally must pay attention to the finished eat, and drink water not to throw garbage, on the bag, then in the assigned dustbin.
You must pay attention to environmental protection!
< / p> < p> the nutrition for the second, mountaineering < / p> < p> 1, the three major nutrients < / p> < p> sugar: in terms of dynamic energy movement, the highest degree, the application of sugar should account for 70% of the total quantity of heat source.
Muscle using glucose, fatty acids and ketone bodies as energy source.
Muscle stored glycogen, reduction in intense activity to glucose output, and the glucose in the blood can synthesize glycogen, resting state of muscle to fat for energy source.
< / p> < p> blood sugar value movement will decrease, and other energy must rely on fat, but fat is converted to energy in the process is slow, mainly by provide calories intake of carbohydrate food every day.
If not only in the sugar containing glucose, add the sugar and starch at the same time, the value is not easy to reduce blood sugar.
Eat also release can cause liver glycogen.
< / p> < p> fat: body stored fat, besides is the source of energy is the main organ of the shock and cold insulation.
Fat is not easy to decompose, efficiency is low sugar 10% ~ 20%, but quantity of heat is very high, can need not too much, when intake and resistance to full benefits;
But if incomplete combustion in the body, easy cause fluid acidification instead, fatigue.
< / p> < p> protein: when the sugar and fat burn or shortage, protein began to come in handy.
Rest of the body can't store protein, protein will be converted to energy or fat.
Shoulds not be too much protein and fat intake, otherwise easy cause fluid acidification, fatigue.
< / p> < p> the body using the order of the three major nutrients: carbohydrates -
The weight of the mountaineering daily need a ratio of about 4.
1 < / p> < p> 2, inorganic salt, water, vitamin < / p> < p> inorganic salt: if lack of salt can lead to lower blood pressure, dizziness and tired, serious can cause spasm.
< / p> < p> water: about 65% of body weight, can promote the body metabolism and chemistry, equilibrium temperature.
Losing too much water will worsen the circulation of blood, but drinking too much water will increase the amount of sweat, make salt, should right amount water, not too much.
Best can a small amount of water for many times.
Available iodine disinfection of water, boiling or filter.
Had better not use water purification tablets.
< / p> < p> vitamin: have to adjust the action of physiology, and metabolism are closely related.
Such as sugars in vitamin B group, as a catalyst and catalyst conversion, vitamin C is associated with metabolic oxidation reduction, help to eliminate the fatigue after exercise.
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