Whole piece pork shoulder Net weight: 325 g Ingredients: pork (95% of the content), spices "Garlic-pepper" (garlic, paprika, black pepper), table salt Nutritional and energy value of 100 g of product: Proteins - not less than 15 .0 g Fats - no more than 11.0 g Calories -257.0 kcal/1079 kJ Store at temperatures from 0° to +25°C and relative air humidity no more than 75% -12 months from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 4°C Attention! The product is sold with a color label. Without use cardboard box DO NOT PLACE PACKAGE IN MICROWAVE Shelf life: 12 months
IRP-Z (individual diet - winter) dry ration, designed to feed one person for more than one day (breakfast, lunch, dinner, snacks between meals). For whom: used in providing food to law enforcement officers; serves as an emergency food supply in emergency and unforeseen situations; used by fishermen, hunters, tourists, truckers and many others; Ideal as a gift for February 23, May 9, birthday to colleagues and friends. Advantages: it is one of the flagships of the entire IRP line, there are no analogues in the Russian Federation; in terms of calories and composition it has a clear advantage over all types of dry rations (IRP-P, IRP-B, etc.); long shelf life (usually 12 months); contains products that do not require special conditions storage; serves as an emergency food supply in emergency and unforeseen situations; Name Quantity Military biscuits 200 g Canned meat 250 g Canned meat and vegetables 250 g Canned meat and vegetables 250 g Canned vegetable snacks 100 g Liver pate 100 g Chocolate-nut paste 50 g Tonic drink concentrate 50 g Dry milk drink 30 g Fruit jam 45 g Natural instant coffee 2 g Black long tea 4 g Sugar 60 g Salt 5 g Pepper 1 g Portable warmer 1 set of matches water and wind resistant 6 pcs. Multivitamins 1 pc. Water disinfectant 3 pcs. Disposable plastic spoon 3 pcs. Disinfecting wipes 3 pcs. Paper napkins 3 pcs. Chewing gum 3 pcs. Condensed milk 100 g Fruit stick 50 g Tomato sauce 60 g Second lunch dish (instant) 1 serving First lunch dish (instant) 1 serving Breakfast dish (instant) 1 serving Sterilized processed cheese 80 g Nuts 30 g Autonomous heat source for heating a person 3 pcs. Fats 256 g Proteins 164 g Carbohydrates 572 g Energy value 5037 kcal Shelf life 12 months. Weight (gross) 2.4 kg
Ready-made sterilized dish Net weight: 250 g Ingredients: beef (37.7% by weight), buckwheat, drinking water, vegetable oil, fresh onions, fresh carrots, table salt, dried garlic, bay leaf Nutrition and energy value 100 g of product: Proteins - no less than 6.0 g Fats - no more than 22.0 g Carbohydrates - no more than 17.0 g Calories -290.0 kcal/1212.2 kJ Store at temperatures from 0° to +25°C and relative air humidity no more than 75% - two years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Ready-made sterilized dish Net weight: 250 g Ingredients: beef (30% by filling), beans, drinking water, fresh onions, fresh carrots, tomato paste, table salt, dried garlic, spices Nutrition and energy value of 100 g of product: Proteins - no less than 10 g Fats - no more than 15.0 g Carbohydrates - no more than 16.5 g Calories -242.0 kcal/1011.6 kJ Store at temperatures from 0° to +25°C and relative humidity no more than 75 % - two years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Ready-made sterilized dish Net weight: 250 g Ingredients: Cutlet: pork, beef, white bread, fresh onions, powdered milk, table salt, spices Garnish: rice cereal, drinking water, fresh onions, vegetable oil, fresh carrots, salt table food, ground black pepper Nutritional and energy value of 100 g of product: Proteins - no less than 6.0 g Fats - no more than 22.0 g Carbohydrates - no more than 16.0 g Calorie content -338.0 kcal/1412.8 kJ Store at temperature from 0° to +25°C and relative humidity no more than 75% -2 years from the date of manufacture Store opened packaging for no more than two days at a temperature from 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Ready sterilized dish Net weight: 250 g Ingredients: Cutlet: pork, beef, white bread, fresh onions, dry milk, table salt, spices Garnish: buckwheat, drinking water, vegetable oil, fresh onions, fresh carrots, salt table food, dried garlic, bay leaf. Nutritional and energy value of 100 g of product: Proteins - no less than 6.0 g Fats - no more than 22.0 g Carbohydrates - no more than 14.0 g Calorie content -332.0 kcal/1387.7 kJ Store at a temperature from 0° to +25°C and relative air humidity no more than 75% -2 years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Ready-made sterilized dish Net weight: 250 g Ingredients: dried peas, drinking water, raw smoked bacon, fresh onions, fresh carrots, table salt, spices, bay leaf Nutrition and energy value of 100 g of product: Proteins - at least 10, 0 g Fats - no more than 15.0 g Carbohydrates - no more than 17.0 g Calories -225.0 kcal/940.5 kJ Store at temperatures from 0° to +25°C and relative humidity no more than 75% -2 years from the date of manufacture. Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Ready-made sterilized dish Net weight: 250 g Ingredients: pork (37.7% by weight), buckwheat, drinking water, vegetable oil, fresh onions, fresh carrots, table salt, dried garlic, bay leaf Nutrition and energy value 100 g of product: Proteins - no less than 6.0 g Fats - no more than 28.0 g Carbohydrates - no more than 15.0 g Calories -336.0 kcal/1404.48 kJ Store at temperatures from 0° to +25°C and relative air humidity no more than 75% - two years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Dry rations IRP-MG (small) are designed for two meals, have compact dimensions and weight. Advantages: long shelf life (usually 22-24 months); contains products that do not require special storage conditions; Name Quantity Military biscuits 50 g Canned meat 250 g Canned meat and vegetables 250 g Tonic drink concentrate 25 g Fruit stick 50 g Fruit jam 45 g Natural instant coffee 2 g Black long tea 2 g Sugar 40 g Table salt 5 g Pepper 1 g Plastic spoon disposable 2 pcs. Disinfecting wipes 2 pcs. Paper napkins 2 pcs. Fats 103 g Proteins 59 g Carbohydrates 180 g Energy value 1880 kcal Shelf life 22 months. Weight (gross) 0.9 kg
IRP-U (individual diet - enhanced) dry ration, designed to feed one person for more than one day (breakfast, lunch, dinner, snacks between meals). Own development of SpetsPit LLC, which has no analogues. For whom: -used in providing food to law enforcement officers; -is an emergency supply of food in emergency and unforeseen situations; -used by fishermen, hunters, tourists, truckers and many others; -Ideal as a gift for February 23, May 9, birthday to colleagues and friends. Advantages: - is one of the flagships of the entire IRP line, there are no analogues in the Russian Federation; -in terms of calories and composition, it has a clear advantage over all types of dry rations (IRP-P, IRP-B, etc.); -long shelf life (usually 12 months (if condensed milk is excluded, the shelf life increases to 22-24 months)); -contains products that do not require special storage conditions; -is an emergency supply of food in emergency and unforeseen situations; Ingredients: No. Name Quantity 1 Army biscuits 200 g 2 Canned meat 250 g 3 Canned meat and vegetables 250 g 4 Canned meat and vegetables 250 g 5 Canned vegetable snacks 100 g 6 Liver pate 100 g 7 Chocolate-nut paste 50 g 8 Tonic drink concentrate 50 g 9 Dry milk drink 30 g 10 Fruit jam 45 g 11 Natural instant coffee 2 g 12 Black long tea 4 g 13 Sugar 60 g 14 Table salt 5 g 15 Pepper 1 g 16 Portable heater 1 set 17 Water- and wind-resistant matches 6 pcs 18 Multivitamins 1 piece 19 Water disinfectant 3 pieces 20 Disposable plastic spoon 3 pieces 21 Disinfecting napkins 3 pieces 22 Paper napkins 3 pieces 23 Chewing gum 3 pieces 24 Condensed milk 100 g 25 Fruit stick 50 g 26 Tomato sauce 60 g 27 Second lunch course ( instant) 60 g 28 First lunch dish (instant) 40 g 29 Breakfast dish (instant) 60 g 30 Sterilized processed cheese 80 g 31 Peanuts 30 g Fats 239 g Proteins 159 g Carbohydrates 560 g Energy value 4981 kcal Shelf life 12 months Weight (gross) 2.3 kg
IRP-P (individual diet - everyday) dry ration, designed to feed one person during the day (breakfast, lunch, dinner). Produced according to the standards of the Ministry of Internal Affairs of the Russian Federation. For whom: -used in security suitcases of law enforcement agencies; -used in providing food to employees of the Ministry of Internal Affairs of the Russian Federation; -is an emergency supply of food in emergency and unforeseen situations; -used by fishermen, hunters and tourists; -Ideal for a gift on February 23, May 9, to colleagues and friends. Advantages: -long shelf life (usually 22-24 months); -contains products that do not require special storage conditions; Ingredients: No. Name Quantity 1 Army biscuits 200 g 2 Canned meat 250 g 3 Canned meat and vegetables 250 g 4 Canned meat and vegetables 250 g 5 Canned vegetable snacks 100 g 6 Liver pate 100 g 7 Chocolate-nut paste 50 g 8 Tonic drink concentrate 25 g 9 Dry milk drink 30 g 10 Fruit jam 45 g 11 Natural instant coffee 2 g 12 Black long tea 4 g 13 Sugar 60 g 14 Table salt 5 g 15 Pepper 1 g 16 Portable heater 1 set 17 Water- and wind-resistant matches 6 pcs 18 Multivitamins 1 piece 19 Water disinfectant 3 pieces 20 Disposable plastic spoon 3 pieces 21 Disinfecting napkins 3 pieces 22 Paper napkins 3 pieces Fats 189 g Proteins 115 g Carbohydrates 346 g Energy value 3582 Kcal Shelf life 22 months Weight (gross) 1.8 kg * some components may be changed to similar ones without prior notice
High-quality beef Net weight: 250 g or 325 g Ingredients: beef (92% by weight), fresh onions, table salt, ground black pepper, bay leaf Nutrition and energy value of 100 g of product: Proteins - not less than 15.0 g Fats - no more than 17.0 g Calorie content -213.0 kcal Store at a temperature from 0° to +25°C and relative humidity no more than 75% -2 years from the date of manufacture Store opened packaging for no more than two days at a temperature from 2° up to 6°C DO NOT PLACE THE PACKAGE IN THE MICROWAVE OVEN Shelf life: 24 months
High-quality stewed pork Net weight: 250 g Ingredients: pork (92% by weight), fresh onions, table salt, ground black pepper, bay leaf Nutrition and energy value of 100 g of product: Proteins - not less than 13.0 g Fats - no more than 33.0 g Calorie content -349.0 kcal/1458.8 kJ Shelf life: 24 months Store at temperatures from 0° to +25°C and relative humidity no more than 75% -2 years from the date of manufacture Store opened packaging no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN THE MICROWAVE OVEN
Ready-made sterilized dish Net weight: 250 g Ingredients: pork (30% by filling), beans, drinking water, fresh onions, fresh carrots, tomato paste, table salt, dried garlic, spices Nutrition and energy value of 100 g of product: Proteins - no less than 10.0 g Fats - no more than 15.0 g Carbohydrates - no more than 16 g Calories -183.0 kcal/764.94 kJ Store at temperatures from 0° to +25°C and relative humidity no more than 75 % -2 years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Ready-made sterilized dish Net weight: 250 g Ingredients: pork (37.7% by weight), rice cereal, drinking water, fresh onions, vegetable oil, fresh carrots, table salt, ground black pepper Nutrition and energy value of 100 g of product: Proteins - no less than 6.0 g Fats - no more than 28.0 g Carbohydrates - no more than 16.0 g Calories -340.0 kcal/1421.2 kJ Store at temperatures from 0° to +25°C and relative humidity no more than 75% - two years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
High-quality stewed pork Net weight: 250 g or 325 g Ingredients: pork (92% by weight), fresh onions, table salt, ground black pepper, bay leaf Nutrition and energy value of 100 g of product: Proteins - not less than 13.0 g Fats - no more than 33.0 g Calories -349.0 kcal/1458.8 kJ Shelf life: 24 months Store at temperatures from 0° to +25°C and relative humidity no more than 75% -2 years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C. DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN.
Ready-made sterilized dish Net weight: 250 g Ingredients: beef (37.7% by weight), rice cereal, drinking water, fresh onions, vegetable oil, fresh carrots, table salt, ground black pepper Nutrition and energy value 100 g of product : Proteins - no less than 6.0 g Fats - no more than 22.0 g Carbohydrates - no more than 16.0 g Calories -286.0 kcal/1195.5 kJ Store at temperatures from 0° to +25°C and relative humidity air no more than 75% - two years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
Ready-made sterilized dish Net weight: 325 g Ingredients: broiler chicken meat (40% by filling), rice cereal, drinking water, onions, fresh carrots, vegetable oil, table salt, dried garlic, ground black pepper Nutrition and energy value 100 g of product: Proteins - no less than 7.5 g Fats - no more than 5.5 g Carbohydrates - no more than 20.0 g Calorie content -160.0 kcal/670.0 kJ Store at temperatures from 0° to +25°C and relative air humidity no more than 75% - two years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 4°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 12 months
Ready-made sterilized dish Net weight: 250 g Ingredients: pork (30% according to the filling), frozen sweet peppers, fresh onions, fresh carrots, tomato paste, table salt, ground black pepper Nutrition and energy value of 100 g of product: Proteins - not less than 3.5 g Fats - no more than 15.0 g Carbohydrates - no more than 5.0 g Calories -133.0 kcal/556 kJ Store at temperatures from 0° to +25°C and relative humidity no more than 75% - two years from the date of manufacture Store opened packaging for no more than two days at a temperature of 2° to 6°C DO NOT PLACE THE PACKAGE IN A MICROWAVE OVEN Shelf life: 24 months
IRP-TR (individual food ration - for emergency suitcases) dry rations, designed specifically for use in emergency suitcases. The size and weight of dry rations for emergency suitcases are 1.5 times smaller and lighter than the standard daily food ration IRP-P. For whom: -used in security suitcases of law enforcement agencies; -used in providing food to employees of the Ministry of Internal Affairs of the Russian Federation; -Ideal for gifts to law enforcement officers. Advantages: -long shelf life (usually 22-24 months); -contains products that do not require special storage conditions; For dry soldering IRP-TR, "economy" packaging is used (a box covered with shrink film), which allows to reduce the cost. Ingredients: No. Name Quantity 1 Army biscuits 50 g 2 Canned meat 250 g 3 Canned meat and vegetables 500 g 4 Liver pate 100 g 5 Fruit jam 90 g 6 Black long tea 6 g 7 Sugar 60 g 8 Water-and-wind-resistant matches 6 pcs 9 Portable heater 1 kt Fats 154 g Proteins 83 g Carbohydrates 207 g Energy value 2531 Kcal Shelf life 22 months Weight (gross) 1.25 kg
In order to adapt to altitude, it is necessary to consume large amounts of water and maintain proper nutrition in the mountains. Human body needs things that give him energy. Calories and nutrients enter the body through food, where they are absorbed by cells to produce and store energy, maintain vital functions, and also ensure growth processes in the human body.
When talking about nutrition, energy is usually measured in kilocalories (kcal is a unit of heat). At complete rest, a person spends about 1 kcal per hour for every kilogram of body weight. The average adult burns about 2,200 calories daily. In the mountains, this amount can be doubled (up to 4400 calories) or even tripled depending on conditions (weather, altitude) and intensity of exercise.
Nutrient components of food.
In the body, food undergoes complex biochemical metabolic processes. Under the influence of gastric juice, it decomposes into components. Some of them are absorbed into the blood through the walls of the stomach. The other part is absorbed after processing. The third is not absorbed and excreted from the body. When food components enter the blood and cells, they are partially oxidized and release energy. Partially goes into the formation of cellular structures or is processed into fat and stored.
The main components of food that are absorbed by the body.
Carbohydrates.
Carbohydrates are the main source of energy obtained through oxidation. Therefore, it is they that predominate in the human daily diet. For a climber, the main sources of carbohydrates from food are: bread, pasta, cereals, and potatoes. Sugar is a pure carbohydrate. Carbohydrates can also be found in fruits, honey and sweets.
This food is the best “fuel” for mountain climbers and is used to provide energy during constant activity. Carbohydrates are divided into fast and slow. Depending on the speed of absorption.
Fast carbohydrates.
— Products made from flour premium(bun, pizza).
- Sugar.
— Confectionery.
- Honey.
— Some fruits (bananas, grapes).
- Pasta.
Slow carbohydrates.
Meals in the mountains using the example of a menu for altitudes of 2000-5000 meters.
Breakfast.
— 250 grams of porridge (rolled oats/rice/buckwheat) + sugar + milk (including condensed milk).
— Three pancakes with butter or melted butter.
— Sausage/bacon.
— Two cups of tea/coffee/cocoa + sugar + lemon. 500 ml.
— 3-4 cookies/waffles/gingerbreads.
Lunch/snack while climbing in the mountains.
- 125 grams (1/2 cup): dried fruits (raisins, dried apricots, figs, dates) + nuts (hazelnuts/walnuts, almonds, peanuts). Remember, nuts can be an allergen.
— Bread/biscuits + + cheese (1 sandwich).
- 2 chocolate/fruit bars.
— Fruits (1-2 pieces of bananas/apples).
— Water/tea/isotonic drink. 500-1000 ml.
Dinner.
— 250 ml: vegetable soup or salad (cabbage, potatoes, carrots, herbs, garlic, etc.).
— 250 ml: rice/pasta + meat + cheese.
— Bread/biscuits.
— Two teas + sugar + lemon. 500 ml.
— 3-4 cookies/waffles/gingerbreads.
Total: 4400 kcal (2500 - carbohydrates, 1340 - fats, 560 - proteins).
Dehydration in the mountains.
Even a slight organism in the mountains reduces your strength. Mild thirst is a sign that your body is already somewhat dehydrated. Therefore, it is important to drink little but often to hydrate your body before you feel thirsty.
Due to sweating and dry mountain air, you need to drink 1.5 to 2 liters of water per day. As a rule, at altitudes up to 5000 meters. At high altitudes in the mountains, you lose about 0.3 liters of water on average through breathing alone.
Preferred drinks in the mountains.
- Water.
- Tea.
— Isotonics containing vitamins and minerals: magnesium, calcium and potassium.
When in the mountains, try to drink boiled water and do not eat snow, since water from streams and mountain rivers can be contaminated by animals, and snow does not quench thirst and can cause colds.
Based on materials from the book “Mountaineering School, textbook.”
The issue of food on a hike worries the minds of more than one novice tourist. Indeed, the importance of a correct and balanced food layout is difficult to overestimate. But first, it is important to understand by what criteria a mountain diet is selected and planned. After all, our health and well-being depend on it.
Calorie content of a daily ration on a hike
An ordinary man who leads a sedentary or moderately active lifestyle spends 2500-3000 Kcal per day, a woman - 2000 Kcal. In the mountains, this figure increases to 3500 Kcal for men and 2500 Kcal for women. It would seem that you will have to eat more and the food should be more satisfying. But in practice this is not always the case.
Muscles that are unaccustomed to stress require an additional influx of oxygen in order to completely break down sugar (glucose) in the blood and obtain energy for movement. If the muscles do not have enough oxygen, lactic acid is formed from sugar, which accumulates there. It is she who is responsible for pain after excessive strain (soreness). To ensure sufficient oxygen supply, blood circulation increases in the working muscles. But the volume of human blood is a constant value and the more blood circulates in the legs and back, the less there is left for everything else. One of the first to suffer from this is digestive system.
In practice, this means that it is not able to perform its functions fully, especially in the first days of trekking and during difficult transitions. Fatty heavy foods are not digested or absorbed normally. At the same time, the feeling of hunger is dulled.
This process is absolutely natural. If you don’t listen to your body and throw half a centner of food into it, the blood in the muscles will decrease and the next day the pain will intensify, but the food will still not be completely absorbed. But the sensations will not be forgotten;)
What does the body feed on in such situations? Uses reserve stocks.
>> Will you lose weight while hiking? Yes:). But not for long and for a couple of kilograms.
>> Did you know that climbers lose 14-16 kg while climbing Everest? If that sounds like a lot, here's another fact: to swim across the English Channel, swimmers burn 6-9 kg of fat.
When the tourist has “acclimatized”, gotten used to the movement and the weight of the backpack, the appetite returns (sometimes with a vengeance:). This takes 2-4 days. But the stress has not gone away and the digestive system still cannot effectively withstand heavy food. How to properly meet the body's needs?
What to eat on a hike
Carbohydrates- beloved friend and fellow tourist. They are easily and quickly absorbed, completely replenishing the need for energy. There are simple(or “quick”: sugar, chocolate, raisins, cookies, fruit...) and complex(oatmeal, multigrain biscuits, bran bread, brown rice...). Simple ones instantly release sugar into the blood, and complex ones break down for several hours, dulling the feeling of hunger. Some sources of carbohydrates weigh little, for which they are highly valued among tourists (oatmeal, cookies, biscuits, bread, raisins).
Squirrels- essential for muscle function. But you shouldn’t overdo it, because their excess leads to an increase in blood pH (acidity), which makes it more difficult to saturate it with oxygen. But tourists rarely get protein from meat because it is heavy and spoils quickly. An alternative is raw smoked sausages, dried meat (basturma, jamon) and legumes (peas, lentils).
Fats- it is better to use unsaturated ones (vegetables: nuts, seeds). Animal fats are almost not absorbed during physical activity.
Vitamins- are absolutely necessary for well-being and health maintenance. Special role plays vitamin C, without which the immune, muscle and cardiovascular system. They are the ones who are exposed to the greatest stress during the hike. Every climber knows: best medicine for altitude sickness - sweet tea with lemon :).
Water plays an even more important role than food. It maintains blood pressure at a stable level, serves as a medium for all those turbulent chemical reactions, which are launched under stressful conditions. Without 2-3 liters of water a day, a trekker loses the ability to think soberly and assess the situation, and may even faint.
Diet variety
In addition to satisfying physiological needs, a person also has psychological ones - the desire to eat NOTsame every day. But, taking into account all the criteria, the list of tourist supplies turns out to be quite meager. Therefore, when planning a diet, they make up several options for dishes (for example, dinner: buckwheat with canned food, pasta with cheese and tuna, soup with lentils and sausages) and alternate them so that each is repeated as rarely as possible.
Cooking while camping
In nature, food is cooked over fires or burners. This must be taken into account when choosing products: if it rains or there is no firewood nearby (this happens in the highlands or at popular sites), it will not be possible to light a fire. In nature reserves, by the way, this is prohibited in any weather. The volume of gas and gasoline that fits in a backpack is quite limited. And who wants to cook, for example, peas for three hours after crossing? Therefore, for the trip they create a menu that is quick to prepare, and ideally you can just pour boiling water over it: oatmeal (yes, that again;), noodles, couscous, rice, buckwheat.
WITHmodern jet boilies(JETBOIL)or Reactors (MSRReactor) allow you to boil water in a matter of seconds with minimal weight of the gas cylinder and the equipment itself. Therefore, more and more climbers and experienced trekkers are choosing dishes that requireenoughmugs of boiling water.As they say: - Why drag more? ;)
Weight of food in the backpack
When we figured out what we need to eat and how to prepare it, the question arises: how to carry it all? Autonomous trekking trips can last up to two weeks and the entire layout will have to be purchased before the start. On a commercial trip, the optimal weight is 800-900g of food per person per day (~12 kg for 14 days). As you can see, it is physically impossible to go far with such a burden. We need to look for a compromise. Eating oatmeal alone is not an option: where can you get such important vitamins, proteins, unsaturated fats, fast carbohydrates? A solution to this problem is offered by manufacturers of freeze-dried products, or sublimates in common parlance.
Sublimation
— is the transition of a solid directly into gaseous state(bypassing liquid). Freeze-dried food- those from which water has been removed by sublimation. First, the product is subjected to rapid deep freezing, and then - vacuum drying. In this case, cell walls and the vast majority of useful substances are not destroyed.
Freeze-Dried Foods: Pros and Cons
|
Freeze-dried products |
Classic layout |
|
|
They weigh little |
||
|
Prepare quickly |
||
|
Useful |
||
|
Varied |
||
|
Do not spoil |
||
|
Habitual |
||
|
No need to wash dishes ;) |
Are freeze-dried foods harmful?
There is an opinion that sublimates, if not harmful, are at least not as useful as regular products. But think about this: Is instant oatmeal bad for you? Or maybe raisins and dried apricots are not healthy? For centuries, humanity has been drying and eating mushrooms, nuts, meat, seeds, medicinal herbs and even grape juice! If we are sick, the doctor advises us to drink uzvar - from dried fruits, mind you. It has been proven that freeze-drying food retains more nutrients, vitamins and minerals than drying it. This happens because the substances do not come out with water, and the process itself occurs without the use of high temperatures.
Berries: freeze-dried (left) and dried (right)
“Harm from sublimates” is more a reaction to innovation than a real fact.
Sublimates on hikes with Pohod V Gory
Considering the benefits, in our commercial tours we decided to include sublimates in the layout. Our instructors switched to them a long time ago ;).
We have tried many sublimates different companies and found decent dishes there.
The sublimates that are produced to our order are distinguished by their balanced composition, wide choice options and excellent taste. Using only proven natural ingredients, we are confident in the safety and healthiness of the dishes for our customers.
Constantly uh experimenting with interesting compositions, we are expanding the club menu as much as possible. Therefore, when hiking with Pohod V Gory, you definitely won’t get tired of the layout and won’t find it monotonous.
Our experience of communicating with tourists allows us to understand well what products people usually prefer in the mountains. The instructors' menu is the same as that of the group, so after the hike we and our producers listen to detailed reports;) What stimulates development and improvement.
Own production provides a real opportunity easily take into account the needs of vegetarians, vegans, children, people with chronic diseases, diabetics, allergy sufferers. There are always appropriate bags for them :).
N Our sublimates are a mixture of dried ready-made dishes. Potatoes, noodles, some cereals, cheeses, mushrooms They are not sublimated, but dried after cooking.
Contains freeze-dried vegetables -green peas, sweet corn and similar foods that cannot be dried out.
For breakfast we have: sweet porridges (wheat with cranberries, corn with pumpkin, oatmeal with dates and cinnamon, with apples, nuts and dried fruits...)
Dry weight of a portion is 85g, yield is 200 ml. Calorie content: 400 - 500 Kcal.
Soups: chicken with noodles, peas, borscht with pork, lentils with mushrooms or chicken, buckwheat with meat or mushrooms(vegetarian). Each contains carrots, onions, herbs, and spices.
Dry serving weight: 55g. Yield: 350-370 ml. Calorie content - 220-320 Kcal.
On insecond:
- Pastas - vegetarian (with mushrooms, vegetables, with cheese and cream sauce) and meat (with chicken, meat);
- mashed potatoes with pork, potato pieces with meat and lean potatoes,
- buckwheat and rice with meat and/or vegetables;
- banosh with meat and cheese;
- porridge with mushrooms, vegetables and meat.
- Each bag contains carrots, onions, herbs and spices (pepper, basil, coriander, paprika).
Dry weight: 85g. Yield: 250 ml. Calorie content: 350-500 Kcal depending on the dish.
Three packets per day contain about 1500 Kcal. This is almost the full calorie norm for women and more than half for men (more hearty meals together give from 2000 Kcal).
>> Weight daily menu— 240-300g.
>> The weight of the daily menu with snacks is about 500-600g.
Much better than the classic layout with its 800-900g per person, isn’t it;).
And most importantly, you will always have a plate of delicious hot soup at hand, which will take a couple of minutes to prepare;).
PVG sublimates in Patagonia, the Carpathians, Madeira
Meal plan during the hike
We provide three meals a day. Thanks to sublimates, you will have hot dishes at every meal.
Approximate daily layout
|
Breakfast |
Dinner |
Dinner |
Snacks |
|
Sublimate (sweet porridge or main course) Tea coffee Cookie Chocolate |
Freeze-dried soup Crispbread or biscuits Hard cheese Sausage |
Freeze-dried second course Cookie Chocolate |
Mixed nuts and dried fruits Energy bars Oat bars candies |
Let's diversify the hiking menu
If you think this menu is a bit boring, we will make you happy :). If possible, we always buy on the route local products and prepare “celebratory” dinners. We visit restaurants and cafes (the instructors know where it tastes best) and taste the delights of national cuisine.
Photos from our hikes in Norway (yes, the first))) and Uzbekistan
On the trail we collect berries, mushrooms, herbs, fruits (sometimes vegetables), we are treated to honey, homemade bread, (wine), cheeses on polonyny and other delicacies.
The mountains are by no means as harsh as is commonly believed. Especially if you know where to look for food. And we know;)
Believe me: with us NO ONE will go hungry!
Tips and instructions
Summer is the time for traveling and hiking. After choosing and discussing the details of the route, the question naturally arises of what food to take with you.In order to follow a route, carry a backpack, chop wood and still have time to admire the surrounding nature, a person constantly has to expend energy. Our body, as is known, receives it from food. At home we hardly think about proper nutrition- as long as there is something to eat. It’s a completely different matter on a hike, where there are no shops, no refrigerators, no cafes and restaurants, and the loads you have to endure are quite considerable. And here the question inevitably arises: how much and what products to take with you on a hike.
How much energy does a tourist spend on a hike? IN Everyday life men engaged mainly in mental activity, but at the same time periodically paying attention to physical training, spend up to 3500 kcal per day, women - up to 2500. Participants in weekend hikes and simple hiking trips along middle lane spend 2500-3000 kcal per day. In category hikes for adult athletes, the weight of the backpack ranges from 25 to 30 kg, they have to go off-road, steep slopes, to wade through the thicket... As a result, energy consumption for hiking trips of I-III difficulty categories for adults and children is 3000-3500 kcal per day. On skiing and mountain trips they reach 3500-5000 kcal.
Well, it seems that there is very little left: knowing the energy value of the products and the upcoming energy costs, you can calculate the amount of products needed for the hike. But not everything is as simple as it seems. Firstly, not all products are suitable for hiking, and secondly, for multi-day difficult hikes, so many of them will be required that the group will not be able to move. And on very difficult hikes, tourists, especially those with little training, exhausted under the weight of a backpack, will not get any pleasure. But we go camping primarily to have fun.
So, you will have to reduce the number of products to reasonable limits. Of course, in this case it will not be possible to cover all energy costs, but many years of tourist practice have shown that this is not necessary. On simple trips, it is quite possible to limit yourself to one kilogram of food per person per day, but on complex trips, where the use of expensive concentrates and freeze-dried products is justified, 700-850 g will be enough.
Nutrition plays a special role in the mountains, at altitudes above 3000 meters. Here, the lack of oxygen in the air leads to various changes in the functioning of the body that occur during the process of acclimatization. At the same time, an aversion to certain types of food appears, the digestibility of fats decreases, and many biochemical processes become difficult.
Products for the hike
What products should you take with you on a hike? For weekend hikes, any food that will not spoil before the end of the route is suitable. The main thing is not to take food in glass jars or containers with loose lids. There is no point in taking concentrates and cereals on short hikes - fresh vegetables and fruits are much tastier. The passion for cereals and soups in their packets is justified only in winter, when it is difficult to peel and cut vegetables.
When choosing food for a long summer hike, first of all you need to pay attention to ensuring that the food does not spoil in the heat. Milk, sour cream, boiled sausage will spoil on the second day, and boiled eggs will go rotten on the third day, especially if they are stored in plastic bag. Various products that we usually take on the road (soups in plastic cups, instant noodles, etc.) are also not the most the best choice for a long hike. It is better to take a variety of canned meat, fish and vegetables. On short hikes you can take fresh vegetables and fruits.
In sports hikes, starting from category III. complexity, it is very important to reduce the weight of the backpack. In mountain tourism, this problem is typical for all hikes lasting more than 7-8 days. Therefore, tourist-athletes place quite stringent demands on products.
Now specifically about some products:
- Dry soups (in bags). Nowadays there is a wide variety of dry soups on sale, from which you need to choose 3-4 types to diversify the menu.
- Stew. You need to approach the purchase of stewed meat very carefully, because... Lately there has been a large number of fakes of very poor quality. Before buying a large batch of stewed meat for the entire trip, you need to carry out test purchase- purchase several cans from different manufacturers, open them and evaluate the quality of the product. Please ensure that the stew is produced in accordance with GOST.
- Sublimated and dried meat. For challenging hikes this is the ideal product. True, here it is also necessary to carefully evaluate the quality of the product.
- Chocolate. You should not take porous chocolate with you. Otherwise, any will do. It must be remembered that in hot weather chocolate melts quickly, so you should be careful when storing it.
- Cheese. In summer it is better to choose hard varieties of cheese, and in winter processed cheese is a good alternative.
- Pasta. Hard horns are preferable.
- Dry greens. You can dry the greens (parsley, dill, basil) yourself in advance.
- Sweets (lollipops and caramels). Bring several different varieties with you. And, of course, the candies must be in wrappers, otherwise they will stick together into one big candy.
- Halva. It is more convenient if it is in packs or jars. It is more difficult to store and divide by weight.
- Egg powder. An important source of protein.
- Black crackers. You have to prepare it yourself. Cut a loaf of black bread into slices 1 cm thick. We dry whole slices or halves in air, and then put them in the oven and keep them at a temperature not exceeding 150°C. Rusks can be salted and soaked in vegetable oil. Cutting bread into small pieces (croutons) is unprofitable, since they take up a lot of space and crumble.
- Dried foods (meat, vegetables) you can buy ready-made ones. Some vegetables can be dried in ovens at temperatures below 100°C or on central heating radiators.
Product layout
The layout is the quantity and range of products for each day. Of course, if you are going to take a walk in the forest for one day, you can get by without any layout with sandwiches and other snacks. For a simple multi-day hike, they usually use a simplified method of creating a layout: first, a menu is written out for 3-4 days, then it is estimated how many and what products will be needed for each dish for 1 person, and finally, the number of products is multiplied by the number of participants in the trip. These 3-4 menu options will be repeated cyclically throughout the trip. This means that we need to calculate how many times each dish will be cooked and, thus, determine the amount of food for the entire trip.Here is an example of such a layout:
| Breakfast | ||
| Rice 60-80 | Buckwheat 60-80 | Millet 60-80 |
| Powdered milk 20 | Meat filling 30 | Powdered milk 20 |
| Oil 15 | Oil 15 | Oil 15 |
| Crackers 15 | Crackers 15 | Crackers 15 |
| Tea | Tea | Tea |
| Sugar 50 | Sugar 50 | Sugar 50 |
| Candy 30 | Candy 30 | Candy 30 |
| Baranki 50 | Cookies 50 | Waffles 50 |
| Lunch (snack) | ||
| Smoked sausage 60 | Korean 60 | Lard 50 |
| Crackers 15 | Crackers 15 | Crackers 15 |
| Sherbet 50 | Halva 50 | Kozinaki 50 |
| Dried fruits 50 | Dried fruits 50 | Dried fruits 50 |
| Cookies 50 | Gingerbread 50 | Baranki 50 |
| Dinner | ||
| Horns 60—80 | Vegetable soup 60-80 | Rice soup 60-80 |
| Meat filling 30 | Meat filling 30 | Meat filling 30 |
| Oil 15 | ||
| Crackers 15 | Crackers 15 | Crackers 15 |
| Tomato 5 | Cheese 50 | Tea |
| Tea | Tea | Sugar 50 |
| Sugar 50 | Sugar 50 | Waffles 50 |
| Total: 640—680 | Total: 680—720 | Total: 660—700 |
And finally, a few useful recipes:
These recipes are for 10 servings. All soups are boiled in 6-7 liters of water.
Borsch- the most favorite first dish on a hike. The borscht mixture is prepared before the hike as follows. In liters glass jars(according to the number of preparations) add the following components:
- dried cabbage 10 tbsp. l.,
- dried carrots 5 tbsp. l.,
- dried beets 3 tbsp. l.,
- greens (mixture) 2 tbsp. l.,
- dried leeks 1 tbsp. l.,
- cereals"Hercules" 10 tbsp. l. (can be replaced with potatoes),
- salt 1 tbsp. l.,
- spices (black pepper, white root, Bay leaf, paprika) to taste,
- ascorbic acid 1 g,
- dry tomato paste 10 g.
During cooking, pour the contents of the package into boiling water with continuous stirring. Cook the borscht over low heat for 12 minutes and leave for another 10. You can add half a tablespoon of butter to the finished dish per serving. Rusks are served with borscht.
Vermicelli soup:
- small vermicelli 10-15 tbsp. l.,
- soy meat 50 g,
- dried carrots 5-7 tbsp. l.,
- potato flakes 7 tbsp. l.,
- dried herbs 2 tbsp. l.,
- dried onion 1 tbsp. l.,
- cumin 1 tsp,
- salt 1 tbsp. l.,
- black pepper to taste.
Onions, sorrel, rhubarb, wild garlic and other edible plants grow in many areas. They are a wonderful addition to these soups.
To give soups a piquant taste, you can add various mixtures of spices and dried herbs.
Pea soup. There are two recipes for making this high-calorie soup. The first is when the peas do not undergo pre-treatment. Before cooking, 0.5 kg of peas are soaked for 2-3 hours and boiled for 30-40 minutes. Then the mixture of the following composition is poured into the water:
- dried carrots 5 tbsp. l.,
- dried onion 1 tbsp. l.,
- potato flakes 5 tbsp. l.,
- salt 1 tbsp. l.,
- spices (white root, dill seed, bay leaf, black pepper) to taste,
- fried flour 2 tbsp. l.,
- ascorbic acid 1 g.
Soak peas in hiking conditions You can directly in a plastic bag. It is enough to pour 200-300 ml of water into a bag with a portion of peas and tie it tightly. This can be done in the morning. The peas will be ready by lunchtime.
In the second option, peas are prepared in advance and added to the mixture. This soup is cooked over a fire for less than 10 minutes.
To prepare 0.5 kg of peas for the mixture, they need to be washed and soaked in warm water for 1-2 hours. After soaking, the peas are washed again and cooked until tender for 30-40 minutes. Then they are thrown into a colander, allowing the water to drain. Boiled peas are mixed with 1 teaspoon of salt and 2 tbsp. l vegetable oil, and place on a baking sheet to dry in the oven at a temperature of 80-100 degrees.
Bean soup. Beans are a valuable food product. It contains a lot of protein and microelements important for life support. But to cook this on the go useful product, you need to soak the beans in warm water for at least 4-6 hours and then cook for more than an hour.
To quickly prepare dishes with beans, you can process them at home. It is advisable to use white beans. After sorting and washing, 0.5 kg of grains are placed in a jar and filled with warm water. After 6 hours, the beans are washed and boiled in water with the addition of 1/3 tsp. baking soda. Soda makes the shell of the grains soft and promotes more quick cooking. Instead of cooking for an hour in ordinary water, the beans are cooked in alkalized water for 20-30 minutes. When the beans are ready, place them in a colander and allow the water to drain. Then they are dried in the oven or in the air. The dried beans are then mixed with the following ingredients:
- dried carrots 5 tbsp. l.,
- dried onion 1 tbsp. l.,
- potato flakes 5 tbsp. l.,
- salt 1 tbsp. l.,
- spices (dried garlic, bay leaf, black pepper) to taste,
- fried flour 2 tbsp. l.,
- beans 0.5 kg.
Kulesh "March". In terms of thickness, this dish resembles a cross between soup and porridge. It is useful to cook it for dinner, especially when cooking dinner was missed due to unforeseen circumstances.
- rice 0.6 kg,
- dried carrots 5-7 tbsp,
- dried onion 2 tbsp. l.,
- paprika 1 tbsp. l.,
- dry tomato paste 10 g,
- soy meat 100 g,
- salt 1 tbsp. l.,
- red pepper to taste,
- dried herbs 2 tbsp. l.,
- bay leaf 3 leaves.
Instead of rice, you can use millet or buckwheat.
If for some reason lunch was missed, then any soup and half of the cereal prepared for evening porridge can be used for kulesh.
In particular, the idea of the required “calorie content” of the daily diet seems to have fallen into a deep hole. For two important reasons. The first of them is that if you are indifferent to the qualitative composition of the menu, its quantitative value for the body (that very “calorie content”) may turn out to be completely different from what is written in reference books.
Simply because in order for food to release calories, it needs to be digested, that is, broken down into the smallest elements from which they are synthesized in the body. ATP molecules- those very “quanta” of calories. What the digestion of food in intestinal tract enzymes are involved, even poor students know, but, unfortunately, even most excellent students do not know that a significant part of the necessary enzymes is not produced by the pancreas at all, but must enter our body with food.
These are the same plant and animal enzymes that are contained in any living tissue, and, accordingly, like all complex proteins, they exist and function in a certain, rather narrow temperature range. Now remember what happens to the egg white during cooking, and figure out how many enzymes you will get from baked-boiled-fried food.
If, after this thought experiment, you come across a mention somewhere in the literature that the lion’s share of the energy obtained from food is spent on its digestion, the whole far-fetched idea of the “calorie content” of a sports diet will become clearer to you. And, by the way, it will become clear why gastroenterologists keep saying that with any disease of the digestive tract, the pancreas is the first to suffer. She, poor thing, even with normal digestion, works to premature wear.
The second fact that torpedoes the “calorie” theory is that part of the body’s energy, and apparently a considerable part, is based not on ATP, but on the use of water energy. The same water, which makes up 80% of our weight and is part of all liquid media of the body, is the working fluid here according to the well-known principle of magnetohydrodynamics. In some ways it is even similar to the Dnieper Hydroelectric Power Station, only the source of energy here is not the fall of water, but its rise through the vessels due to capillary forces. So "drink water, eat water..."
For these two reasons the main role food in our diet is strongly biased towards a source not of calories, but building materials for the cells of our body (proteins), raw materials for the production of hormones (fats), enzymes (enzymes) and coenzymes (vitamins, minerals and trace elements). And therefore, in a climber’s diet, the main thing is not the caloric content of food, but its quality composition.
In general, there is no discovery of America here. At all times, the most desired product for climbers and the most difficult to obtain was red and black caviar. Do you think it's because it's so high in calories? But here are the crap.
100 grams of red (chum) caviar contain only 249 kcal (11% of the daily requirement under normal conditions), 100 grams of black (sturgeon) - 200 kcal (9%). But they contain proteins, respectively, 53 and 47 percent of the daily diet! Yes, what proteins! Despite the fact that in general 100 g of caviar contains approximately half the daily requirement of proteins, for all essential amino acids daily norm overlaps with reserve!
So the climbers' lips are not stupid. After all, with increased physical work The body loses primarily not fat reserves, but muscle tissue and water. It is not for nothing that glycogen is stored in the muscles, but its resources are not too large, therefore, after their use, muscle proteins begin to be broken down next. While it still comes to fat depots, energy is needed immediately! That's why long physical exercise develop muscles: if muscle tissue did not suffer, there would be no reason to strengthen it!
The modern doctrine of sports nutrition takes all this into account. The qualitative composition of food is calculated in great detail and supplemented with special dietary supplements. This is especially common in strength sports, and in bodybuilding they generally rely on various protein shakes and amino acid complexes.
But there are some kinks here too. In the pursuit of weight, some other aspects of the influence of increased loads on the human body are often missed. For example, little is heard about the need to take antioxidants when playing any kind of sports, but the increased production of free radicals is the first problem our body faces when entering a forced mode.
I wrote in more detail about dietary supplements needed by athletes in the article. I will say a few words specifically about climbers.
Added: April 2013
