You can read: ¥ ¥ ¥ ¥ Alekseev A. A. Meals on a tourist trip. http://daikicat. people ru/library/pit/index. html; Shikov A. Food during a tourist trip. http://www. skitalets. ru/food/articles/food_shikov/; Lecture at the NTP+STP school at the Moscow State University tourist club by A. N. Yarykina. Nutrition in mountain hikes. http://www. skitalets. ru/food/articles/mgu/gory 1. htm; Lecture from the school of the Moscow State University Mountain Tourist Club. Meals on mountain hikes. http://www. skitalets. ru/food/articles/mgu/gory. htm; Lebedev A., TK MAI. Meals on mountain hikes. http://www. mountain. ru/useful/equipment/2001/Lebedev_pitanie/; articles on sports nutrition from the site http: //fatalenergy. com. ru; Other materials.
Requirements that nutrition during a hike must satisfy: 1. Compensate for energy costs (calorie content). 2. Be balanced. 3. The weight of food consumed should be as low as possible in order to meet the necessary calorie requirements and nutritional balance (not stewed food!). 4. Quick and easy preparation. 5. Camping meals should be tasty, varied and take into account the gastronomic preferences of the team members. 6. Camping products should not spoil (not boiled sausage!) and be “properly” packaged for transportation.
Energy consumption ¥ In complete rest, an adult consumes approximately 1 kcal per hour per 1 kg of body weight to maintain life (basic metabolism). This amounts to about 1500 for women, and 1800-1900 kcal per day for men. ¥ Sitting - 1.5, standing - 1.6 kcal per hour per 1 kg. When walking on a flat road - 3, with a backpack of 10 -15 kg - 6. ¥ A tourist with a backpack of 20 kg, climbing a hill with a steepness of 20°, spends about 8 kcal per hour per kg of body weight, or 500 -600 kcal per hour. Energy consumption during movement depends not only on mass, but also on physical fitness: the better it is, the less energy is required. Thus, in the city and on simple hiking and water trips, we spend 2500-3500 kcal per day. ¥ In mountain and ski trips III grade. energy consumption averages 3-4 thousand kcal per day, and on some days - up to 6 thousand kcal. On difficult hikes they increase to 5-6 thousand kcal per day on average, and on assault days - up to 7-8 thousand kcal.
¥ If food on a hike replenishes more than 2/3 of the energy expenditure of the participants, this is considered an acceptable energy deficit that does not seriously affect the performance and health of tourists. ¥ On a hike of a small difficulty category, the total calorie intake should be 2200 -2500 kcal. , while the weight of the layout will be about 550 -750 g.
For a balanced diet, you need the “correct” ratio of BJU - proteins, fats and carbohydrates. ¥ Proteins are the main building material. Protein of animal origin is the most valuable, because it contains essential amino acids. ¥ Fats are the main source of energy at rest and during low-intensity work. ¥ Carbohydrates are the main source of energy. They are absorbed faster than fats, while less oxygen is consumed and practically no substances harmful to the body are formed. Therefore, it is beneficial to consume them during intense work.
For “ordinary life”, as well as for simple short hikes, the ratio BZHU is normal - 1: 1, 2: 4, 6, as a rule it is simplified -1: 1: 4. Tourist practice recognizes the optimal ratio ¥ 1: 0, 7: 4 for the Caucasus ¥ 1: 0, 7: 5 for hiking in the mountains of Central Asia at altitudes above 4000 meters. It is necessary to maintain the optimal ratio not in every daily diet, but on average over several days. In the mountains, where there is not enough oxygen in the air, the body cannot absorb large amounts of fats, because their oxidation consumes more oxygen than the oxidation of proteins and carbohydrates.
The speed and ease of preparing food is one of the features of cooking during a mountain hike. In order to save cooking time and fuel weight, it is recommended to use instant products and, if possible, package them for ease of cooking. The cooking time for cereal or other product after boiling kana should not exceed 25 minutes.
Approximate list of daily diet. Breakfast. Porridge (cereals, cereal + milk + sugar) 40 (50) g + 15 g Cheese 40 g Rusks 5 -10 g Sweetness 35 g Tea 2 -5 g Sugar 5 -10 g
Approximate list of daily diet. Dinner. 0/2 -5 g 30 -50 g Rusk 5 -10 g Sweetness 20 -40 g Sugar HOT LUNCH With/without tea Sausage/cheese SNACK 5 -10 g Soup 40 -45 g Spices 15 -20 g Sausage/cheese 30 - 50 g Rusk 5 -10 g Sweetness 20 -40 g Tea 2 -5 g Sugar 5 -10 g
Approximate list of daily diet. Dinner. Porridge + meat (50 -80 g)+(20 -30 g) Pasta + cheese / meat (50 -90 g)+(30 -40 g)/(20 -30 g) Lentils + meat (50 -80 g) +(20 -30 g) Mashed potatoes + meat (50 -80 g)+(20 -30 g) Spices/vegetables for base. dish 20 -30 g Rusk 5 -10 g Sweetness 20 -40 g Tea 2 -5 g Sugar 5 -10 g
¥ Pocket food (carpit, KP) - Snickers, Mars, picnics and other chocolate bars, dried fruits, caramels, nuts, chocolates, candied fruits, chewing marmalade and so on (55 -110 g.). ¥ The more varied the menu, the better, there should be at least 3 options for preparing dishes, preferably 4 or more, they should alternate with each other. ¥ There should be a lot of spices and dried vegetables when camping. The more diverse they are, the better. Subtle aromatic seasonings such as khmeli-suneli are poorly perceived in the mountains. It is good to use: various varieties of pepper (red sweet, hot, black), dried paprika, garlic, onion, carrots, tomato, dill, parsley, etc. ¥ It is advisable to take different drinks: teas of different varieties and colors (black, red, green), breakfast can sometimes be varied with cocoa, coffee is not advisable, for dinner you can make a compote of dried fruits and dried berries.
The packaging must: ¥ preserve the taste of the products and their original shape throughout the entire trip, ¥ be durable, ¥ be light, ¥ fit comfortably in a backpack.
Basic recommendations for the drinking regime during a hike of 1st - 2nd category of difficulty: ¥ The total amount of liquid consumed should increase proportionally depending on the intensity and volume of the load, air temperature, the volume of liquid consumed can be 2, 3, or 5 liters per person in a day. It’s important not to overdo it here! ¥ Keep in mind that water is absorbed into the blood 10-15 minutes after drinking, and then thirst disappears. ¥ The most effective way to replace fluid loss is to consume fractional water in small portions of 50-150 ml during short breaks. ¥ Drink water with vitamin and mineral supplements. ¥ During dinner, you should replace the fluid lost by the body in a volume of up to 350-400 ml of drink.
Roles of group members in catering. Manager: ¥ Appoints a caretaker ¥ Sets the weight of the layout ¥ Gives the caretaker a “plan” of the route for drawing up the layout ¥ Controls the timeliness and correctness of the layout, the purchase of products, the distribution of products among backpacks. Medic: Coordinates with the supply manager and the leader the use of vitamins, mineral supplements, etc. during the trip, and organizes their purchase. Participant: During pre-trip preparation: ¥ Expresses an opinion on the set of products in the diet ¥ Be sure to inform the caretaker about the presence of food allergies ¥ Participates in the purchase, packaging and packing of products During the trip: ¥ Carrying his share of the products ¥ On duty.
Roles of group members in catering. The caretaker: At the stage of pre-trip preparation ¥ Plans meals on a hike, in other words, draws up a layout ¥ Coordinates the layout with the leader (weight, days, diets) and participants (set of products) ¥ Coordinates vitamin and mineral supplements with the doctor ¥ Instructs participants to purchase food or joint purchase of products is organized ¥ Organizes joint packaging and packing of purchased products (if necessary) ¥ Draws up a plan for placing products in backpacks Directly during the hike ¥ Gives orders to the duty officer about the menu and informs which of the participants has the necessary products; ¥ Controls the uniform output of products along the route; ¥ Saves or vice versa depending on the situation;)
The layout is the quantity and range of products for each day. The composition of the layout depends primarily on what the people in the group eat or don’t eat.
Types of layouts The main indicator of the layout is the average weight of food consumed by one participant in one day. According to this indicator, A. Lebedev divides layouts into ¥ extremely light - less than 580 g / day per person; ¥ light - from 580 to 660 g; ¥ lightweight - from 660 to 740 g; ¥ normal - from 740 to 820 g; ¥ heavy - more than 820 g. If we talk about hikes of low complexity with low energy consumption in the summer, then it seems logical: ¥ less than 450 g - extremely light ¥ 450 -550 g - easy ¥ 550 -700 g - normal ¥ more than 700 g - heavy (this classification takes into account the total weight of the layout, including pocket food)
Based on the nature of the diet, the following layouts can be distinguished: ¥ Meat. ¥ Vegetarian. ¥ Mixed. Layouts can be made: ¥ on paper ¥ using Excel or analogues ¥ in specialized programs, for example, Outdoor Food Ration Calculator, Zavpit 3. 1., Caretaker, etc.
¥ The concept of “floating” layout is highlighted separately. By “floating” layout we mean a layout in which the quantity, range of products, and total calorie content of the diet change depending on various circumstances.
The order of compiling the layout. 1. We find out from the leader the approximate schedule of physical activity on the route by day (route thread). During a mountain trek, the loads are mainly determined by the altitude schedule and the nature of the obstacles (the complexity of the passes). 2. We find out from the manager the weight of the future layout. 3. Find out whether there will be a transfer or not. 4. We agree with the doctor on the use of vitamin and mineral supplements along the route. 5. We interview group members about food preferences, allergies, food intolerances to certain foods. 6. We are deciding whether hot lunches will be served or not. 7. According to the load schedule, we plan diets for every day - we draw up a menu, estimate its calorie content. For convenience, the menu can be repeated in cycles every 3-4 days. At the same time, depending on the required calorie content and the expected complexity of the day, the main courses are supplemented with certain products. However, the menu should depend primarily on the conditions of the route, and not on the order in the cycle; on the route in real conditions, everything can change. 8. We make a menu for spare days. 9. We draw up the resulting layout and submit it for group discussion.
What should you consider when creating a floating layout? ¥ The period of primary acclimatization (1-3 days, individually can reach up to 5) ¥ The period of “main work” on the route, when the group overcomes defining obstacles. - Passing days. - Days of rest. ¥ The end of the hike is the time when the stomach pit of the majority of the group may open (day 14-16, individually on day 10). ¥ Possible imprisonment - spare days. ¥ Force majeure circumstances usually arise unexpectedly, but you also need to be prepared for them.
Calorie distribution ¥ Breakfast - 30% of calories. It should ensure performance until lunchtime. Breakfast should not only be high in calories, but also well digestible, small in volume and, very importantly, pleasant to the taste. ¥ Pocket meals provide quick reinforcement and also help deceive hunger. It contains carbohydrate products - cookies, sweets, dried fruits. Sour sweets and dried fruits also help with dry mouth. This takes 10-15% of daily calories. ¥ Snack - 30 -35%. Here you need a combination of easily digestible foods to quickly restore spent energy (sugar, waffles, sherbet, juices) and hard-to-digest fatty foods (sausage, lard, halva), which will slowly oxidize until dinner. ¥ Dinner - 25% calories. It must compensate for daily energy expenditure. Protein and carbohydrate products are good here: meat and milk porridges, pasta, soups. Since there is usually time in the evening, you can calmly and thoroughly drink tea.
Distribution and accounting of products. ¥ When distributing food among participants’ backpacks, we take into account the following: Ø The need for proportional consumption of food from backpacks, Ø Physical strength of participants, Ø Presence/absence of delivery
Drop-off is part of the food that the team does not carry with them from the beginning of the hike, but leaves it in advance at some point along the route. ¥ It is better to place products for delivery in large bags. It would be a good idea to include a detailed inventory inside the bag. Scatter the cheapest tobacco around, you can spray it with gasoline, (just not on the actual delivery;)), and vinegar. Make sure the rain doesn't get you wet. You can put not only food in the delivery, but also personal items. It must be hidden securely.
“HOUSE OF CREATIVITY AND TOURISM FOR YOUTH “Druzhba”
Plan - lesson notes on
basics of tourism
Topic: “Food on a camping trip”
Topic: Food on a camping trip.
Familiarize students with the requirements for food for a hike, the daily diet, teach how to properly pack, store and transport food on a hike.
Tasks:
To develop knowledge about the regime and diet during a hike.
Explain the importance of the water-salt regime along the route.
Lesson form: Frontal.
Equipment and visibility: Tables, photographs.
During the classes:
Org. moment
Learning new material.
Lesson plan:
Products for the hike.
Diet.
Packaging, storage and transportation of products
Securing the topic.
Dear guys, as you know, for the functioning of our body we need food. The purpose and objectives of our lesson are to consider how to eat properly on a hiking trip. How to improve your appetite and stay healthy. And we will also consider when, how and what a tourist eats on a hike.
What products can 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 canned food in glass jars, otherwise you will have to remove the fragments from things. When going on simple multi-day hikes in the summer, you need to choose, first of all, those products that will not spoil in the heat. Cottage cheese, sour cream, boiled sausage will not work. It’s better to take stewed meat, canned fish, and vegetables.
Products for the hike.
When hiking, it is very important to reduce the weight of your backpack. Therefore, tourists place quite stringent demands on products.
Lightness and calorie content
If possible, you should choose those products that have a larger edible part or a higher percentage of digestibility.
Quick and easy preparation
Complex culinary recipes are difficult to implement on a camping trip, and, as a rule, there is no time for this. The specifics of tourism are such that even an experienced housewife around a fire or stove can be helpless. In the highlands, tourists should also take into account the fact that the boiling point of water at an altitude is below 100°C.
Suitable for the entire trip and transportable
While camping, even those products that are stored at home for as long as you like may become unusable. For example, granulated sugar without sealed packaging becomes damp, and when wet it turns into syrup. The safety and transportability of many products depends on proper packaging.
Taste qualities
An important detail is that the products and dishes made from them must be tasty and varied. Unleavened cereals and soups quickly become boring, and food that is boring is digested worse. At high altitudes, tourists' tastes can change significantly, and reactions to smell become more intense.
Diet
Let's consider the general rules of nutrition on a hike.
Diet- a portion of food for a certain time.
Menu- a set of products or dishes.
Diet- meal schedule.
Lunch or a snack should account for 30-35% of your daily calorie intake. High-calorie, fatty and sweet foods are preferred here. Easily digestible hydrocarbon-containing products (sugar, candy, waffles, etc.) should be combined with difficult-to-digest foods with a lot of fat (sausage, lard, canned meat and fish).
25% of calories remain for dinner. It should compensate for daily energy costs and prepare us for the next day. Dishes rich in proteins and carbohydrates are good for this: soups, cereals, meat, pasta. Don't forget about onions, garlic, tomatoes and other seasonings.
Evening tea is a real ritual that relieves emotional overload. Therefore, there should be a lot of tea, and it’s good to have something tasty with it.
Packaging, storage and transportation of products
Before you place food in your backpacks, you need to pack it properly. The packaging must ensure the safety of the products throughout the trip. It should also fit comfortably into a backpack and be light. If packaged products are afraid of dampness, they are placed in polyethylene; bulk products are most conveniently poured into plastic bottles.
III. Final part.Reflection.
Summarizing:
What new have you learned?
What was the most interesting part of the lesson for you?
What was the hardest thing for you? Why?
What else will you need to work on?
Fig.1 Product packaging
List of sources used
Alekseev A.A. “Food on a tourist trip” [Electronic resource] / A.A. Alekseev //Children's tourist club "Vertical". – URL: http://vertikal-pechatniki.ru/bibl/pitanie_alex.htm
Drozdov Sergey “Correct packaging or how to preserve food in nature” [Electronic resource] / S. Drozdov //Active recreation in Crimea.- URL: http:// www.crimea-extrim.ru/Kak-sohranit-produktyi-na- nature
The importance of proper nutrition on a hike
Power =Incorrect
food =
Energy
+ building material
1.
2.
3.
4.
Problems with
health
Psychological
discomfort
Increased risk
occurrence of an emergency
Impossibility
continuation of the campaign
Responsibilities of the caretaker
1.Knowledge of the basics of proper nutrition is requiredin relation to hiking.
2. Makes a layout for the trip, starting with the menu
for every day and ending with a list of products for
procurement Manages the purchasing of products.
Distributes products for carrying
participants.
3. Indicates exactly what to cook each time.
Must have information at any time about
condition and location of grocery
stock. In case of shortage of products, produces
layout adjustments.
Main characteristics of daily nutrition: calorie content, nutritional value and digestibility
Energy consumption during a hike is 3-5 thousand kcal/day and aboveThe critical norm for a hike is 2.3-2.5 thousand kcal/day
The critical norm for those who want to lose weight is 1.2 thousand kcal/day
Calorie content of some foods:
Cereals – 300…350 kcal/100 g
Sugar – 405 kcal/100 g
Caramel – 230 kcal/100 g
Beef stew – 220 kcal/100 g
Salted lard – 770 kcal/100 g
Ghee – 874 kcal/100 g
Chocolate – 500-600 kcal/100 g
Composition of food products: BJU
Proteins are the main building materialproteins are especially valuable for the body
animal origin (organism
humans are not synthesized)
Fats are the main source of energy at rest
(1 g of fat – 9.3 kcal)
Carbohydrates are the second source of energy,
are absorbed by the body much faster and
at a lower cost than fats; much
less caloric (1 g – 4.1 kcal)
The ratio of BZHU in the daily diet
1:1:4 – hiking and water trips in summer1:2:4 – winter and difficult summer hikes
1:0.7:4-5 – hot climate and highlands
Layout
Layout is the quantity and range of productson every day
“Floating layout” - accounting for travel periods:
Acclimatization (less than normal, 2000-2500 kcal)
The main part of the route (norm, 2500-3500 kcal)
Exit from the hiking area (increasing
calorie content, increase in volume and quality,
“pasture”, bookmark, 3000-4000 kcal)
Post-trip period (“stomach pit” on the way)
Creating a layout
1.2.
3.
4.
5.
Drawing up a route and schedule,
determination of the number of days, walking days and their
species.
Calculation of the number of Z, O, U and P and their types for the entire
hike (including days of arrival and departure).
Compiling a list of products for 1 person and (or)
per group for each POUP
Calculation of the amount of food for the entire trip,
preparation of purchasing statements
Determining the procedure for purchasing and packaging products,
adjustment of the purchasing list in accordance with
in this order.
Product weight requirements
Rafting, base camps - up to 2 kg per dayper person
Easy hiking, categorized
water trips – up to 1 kg
Hikes 2-4 k.s. – 600-800 gr
Hikes 5-6 k.s. - from 300-350 to 700 g
Products for the hike
Not complicated(alloys):
Bread
Cereals
Fresh vegetables
Canned food
(meat, fish,
dairy,
vegetable)
Butter,
pates, cheese
Difficult hikes:
Winter
hikes:
Crackers
Cereals and flakes
Dried vegetables
Soups from bags
Sublimated
(homemade) meat
Chocolate, halva
Cookies, candy
Ghee butter and
vegetable, mayonnaise
Powdered milk
Lard, smoked sausage
Same as in
difficult hikes
+
Ground meat
frozen
(meatballs)
Ham
chicken
For the New Year -
dumplings
Products NOT for hiking
Dairy products: fresh milk, kefir,yogurt, sour cream, cottage cheese, etc.
Boiled sausage, chicken, meat, fish, etc.
Fresh and boiled eggs
Any products in glass jars
Cakes and pastries (unless the trip is on
1 day)
Other perishable products
Diet
Three hot meals a day (ZOU)Two hot meals a day with 1-2 snacks (ZPU, ZPPU)
Distribution of daily caloric intake:
Breakfast – 35%
Lunch – 30-40%
Dinner – 25-35%
Sample itinerary for the trip:
Wake up, breakfast
3-5 transitions for 40-50 minutes
Lunch (snack)
4-7 transitions for 40-50 minutes
Overnight stop and dinner
We eat
Product
Weight per person, g
Note
Breakfast
Groats
60…70
If semolina - 50 g
Powdered milk
15…20
Salt
3
Sugar
40
Raisin
10…20
Ghee
10…25
In winter you can do the usual
Cheese
30…40
Not necessary
Crackers
15
4 things. 1/4 each
Tea coffee
2
Sweets (“shock”, 25…35
“step”, honeydew) (or 2 candies)
Norms for laying basic products
We eatProduct
Spring
1 person, gr
Note
Lunch is hot
Batch soup
30
1 package for 3
people
Pasta (or other
topping) in soup
15…30
Onion, garlic, mayonnaise
10…15
Crackers
30
4 things. 1/4 each
Meat (stew)
30…40
stews –
more!
Tea
2
Norms for laying basic products
We eatProduct
Weight per person, g
Note
Lunch: there are options - hot or cold (snack)
Lunch is cold
(snack)
Extra per day
Crackers
30
4 things. 1/4 each
Meat (cut meat, sausage, lard)
35…50
two kinds
alternate
Onions, garlic (fresh), mustard,
adjika, horseradish (in tubes)
10…15
alternate
Zuko
1 pack for 5...6 people and 1.5 l
Sweets (halva, cookies)
25…50
Caramel
15…20
two kinds
alternate
(3-7 pcs per
person)
Norms for laying basic products
We eatProduct
Spring
1 person, gr
Dinner
Cereals, pasta (or soup - 70...80 each
like a hot lunch)
Salt
2
Crackers
20…30
Onion, garlic, mayonnaise
10…15
Meat (stew)
30…40
Tea
2
Sugar
60-100
Sweets (optional)
groups)
25…35
Note
mashed potatoes 50
4 things.
stews - more!
daily norm
Dietary requirements for a hike
Different types of cereals (millet, rice, buckwheat, rolled oats,corn, wheat, barley, peas, lentils –
"KChP"); “fast” and “slow” cereals
Different types of soups (borscht, cabbage soup, rassolnik, with rice, with
vermicelli, goulash soup, with mushrooms, etc.; "Pripravych")
Selection of dressing and toppings for each type of soup
Different types of drinks (tea, coffee, cocoa, compote, etc.)
Different types of sweets (cookies, waffles, chocolate,
halva, twitter, etc.)
Different types of sausage, lard, chocolate, crackers, sweets
A variety of spices and additional products
(mustard, adjika, dry sauces, etc.)
Surprises
Gifts of nature
Creating a layout
Select types of days for the tripSpecify types for all days of the route
Calculate the EPC, soup, meat, butter...
Add to pivot table and check
again (“calculation”)
Specify purchasing by packaging
Various methods of packaging and transporting products
Various packaging methods andBreakfasts (cereals, milk, raisins, caramel,
transportation
products
shocks) - by day; several participants
Soups + toppings for soups (attach!)
KChP, horns (+ milk to puree - attach!)
Meat (for several participants; in
"disposable" containers)
Rusks (for several participants; in juice boxes)
Lard, sausage
Sugar (for several participants; in bottles);
salt
Mayonnaise (in a bottle)
Oil (airtight containers)
Cookies, halva (for several participants;
wrap it with tape!)
Passage chocolates (on a long hike)
Flour (in a bottle), vegetable oil
Spices, citric acid, Zuko, coffee
Types of product packaging:
By product type
By days
+ mixed
By "meals"
Types of product packaging:
Plastic bottles and other containers
Plastic bags + tape
Cardboard boxes, cloth bags
Distribution among participants and accounting for food consumption
Weight distribution:Equal share for everyone
Taking into account the coefficient
Unacceptable: one participant - all products
one type (except for small things)!
Accounting:
Accounting cards (including “in the head”)
Accounting by participants (independently)
Complete arbitrariness (with daily relocation)
Use of freeze-dried and homemade products
Homemade meat (or"Bereznikov style meat")
Crackers
Dried vegetables (potatoes, carrots,
onions, cabbage, etc.), minced meat, cottage cheese.
Dried mushrooms (or Chinese in
packs, pressed)
Soup dressing (for cold
time of year)
On
kilo of minced meat (50% pork, 50% beef,
minced meat from the store, that is, you can’t twist it yourself
necessary) take 250-300 grams of melted
pork
fat (from the store or rendered from
chopped lard), tablespoon
salt,
put all this in a saucepan and let it sit for an hour and a half
simmer over low heat. Occasionally
Crackers:
stir. How it cools down
up to room temperature
loafcontainers
for 10-12 cloves
temperature,
into disposable
and in length
slice for 4 crackers
freezer.
dry in a waffle iron under pressure
finish drying in the oven
Grocery "NZ" and "pocket meals"
Grocery "NZ" and"pocket meals"
Grocery "NZ" group - for 1
day, incl. necessarily – products
not requiring cooking (chocolate, lard,
crackers, sausage, etc.)
Personal "NZ"
Pocket nutrition: caramel,
bar/candy, nuts, dried fruits
(raisins, dried apricots, prunes), etc. +
personal "stash"
Cooking over a fire
Water volumeIn winter - heat water, push
In hot or cold water?
Prepared and highly ground
products come last
"Home check"
"No one is forgotten, nothing is forgotten!"
Kitchen duty
1-3 people are on duty. within 24 hoursFrom dinner until after snack
Responsibilities of duty officers:
make a fire (primus),
get water,
get products,
cook food,
pour into plates,
wash the boilers,
return the equipment and remaining products to those who
transports,
clean up after yourself (as a group) from the cooking area and
eating;
for snacks – divide food and distribute it to participants
Gifts of nature
Salads (knotweed, mantle, onion +vegetable oil + lactic acid)
Berries (compote; + sugar!)
Salted mushrooms (+ salt!)
Marinated mushrooms (in LC)
Fish (if there is a fisherman)
Venison (if plagues are present)
Water-salt regime
The body's need for water:Normal conditions – 2-2.5 liters of water
On a hike - 3-5 l
Loss of water from the body:
1% - thirst
5% - fainting
10% - death
Salt balance:
1 liter of sweat = 5 grams of salt
Restoring balance: “Regidron”, compotes,
herbal teas, dry juices, citric acid,
The simplest methods of water purification and disinfection
Filtration (through fabric, soil)Advocacy
Boiling (at least 5-10 minutes)
Potassium permanganate
Iodine solution
Rowan leaves
Meals on the go
Doshiraki, pureeIn the canteens
and cafe (car,
Sausage, ham
bus,
in civilization
Meat machine
And
meat and vegetable
station,
food courts)
canned food
Bread
paid
participants
Mayonnaise
Vegetables (salads) by treasurer (manager)
paid
Salads in jars
Tea (“hamsters”), sugar
Estimate:
Sweets for tea
on the route ~ 70-100 rubles/hour*d
Beer, water
Fish, seeds, snacks in LDPE ~ 150 rub/hour*d
on the way ~ 250-400 rub/hour*d
What is everyone to themselves
will buy more
On the train (there is boiling water) -
"grocery bag"
On the train and in a custom car (no
boiling water)
Nutrition requirements: food should be varied; food should correspond to the type of day (arrival day, normal running, running with a load (carrying a load), transition day, rest day (day), half-day. food should be easily and quickly prepared; food should be maximum light in specific gravity (usually this is achieved by shrinkage or sublimation)
Product groups (conditionally) GREATS AND PASTA, FLOUR CANNED (MEAT, FISH and VEGETABLES) FATS BAKING (COOKIES, CRUSKS) SEASONINGS (spices, salt) VEGETABLES and other BY-PRODUCTS and DRIED FRUITS SWEETS (CANDY and SUGAR) MEAT PRODUCTS KTY (SAUSAGES, LAD, FISH) Dairy products and the like (CHEESE, POWDERED MILK, POWDERED EGGS, GELLED BUTTER) DRINKS (COMPOTE MIXTURE, JELLOW, COCOA, COFFEE, TEA)
Nutrition tactics: how to cook dishes (kettles, saucepans, ladles) heat sources - stoves, gas burners, fire Auxiliary accessories - wind screens, grips, ladles, wind boards, can openers. In addition, additional plastic bowls are very convenient - for diluting or dissolving something, as well as washing cereals.
Fire for cooking dinner The fire for cooking dinner is laid out so that it does not blow out, and the flame evenly heats the pot. Buckets and cauldrons hanging over the fire must be moved or removed using a mitten or a rag to avoid getting burned. Methods for placing a cauldron over the fire
Cooking Add salt to food to taste. Approximately for a mug of cereal you will need a teaspoon of salt, for milk and sweet cereals half a spoon. Concentrates of soups, porridges and stews already contain salt. Cook the porridge (while stirring) over high heat until thickened, and then over low heat.
Subject
FOOD ON THE HIKE. DAILY NORMAL
Goals and objectives:
- Introduce the stages of preparation for a hiking trip, taking into account solving food problems.
- Learn how to prepare lunch while traveling.
- Foster a caring attitude towards nature, rational use of products, self-preservation of one’s own life and health while hiking.
Progress of the lesson.
Organizational moment and safety.
Introductory part
Working on the topic
1. To maintain health, “take a break from the city,” and get “muscular joy,” a person goes into nature. A heavy backpack is not the best travel companion. Making it easier is not an easy task. But this must and can be learned. What types of hikes do you know? (weekend hike, multi-day category trips).
One or two day hikes are a vacation, a holiday. Therefore, everything here should be festive: both the mood and the food. Tourists try to make their diet festive. The shortened walking day also affects the organization of meals.
You need to develop a menu not only for multi-day hikes, but also for weekend hikes. To do this, we select a caretaker who will develop a menu and distribute the preparation of dishes among the participants of the trip.
2. Composition of a tourist’s daily diet.
The hiking diet consists of three hot meals a day and one dry ration at a large rest stop. Although it may be different, more on that later. When compiling a daily diet, you need to remember that the more varied the products and the dishes themselves, the more the tourist’s body receives the necessary nutrients: proteins, fats, carbohydrates, vitamins. What do we call this kind of nutrition? Rational, balanced.
To ensure a balanced diet, you need to take the following products with you on your hike:
Proteins are obtained from meat foods. This can be canned meat, freeze-dried meat (this is a drying method), bouillon meat cubes, smoked meat, raw smoked sausage, which does not spoil for a long time. Food rich in proteins is given in the first half of the day, as it promotes energy production, and if consumed at dinner, it will prevent the onset of sleep.
Fats are obtained from butter, vegetable oil, lard, and crackers. Instead of vegetable oil, you can use halva. Use a mixture of nuts with raisins and dried apricots.
From 15 to 25% of the caloric intake of the diet should be cereals.
During the hike, they use food concentrates, soup sets, ready-made porridges, and instant dishes: mashed potatoes.
Most of the products are taken in dried form.
SAMPLE MENU ON A DAY TRIK
The total calorie intake per day is 2700-3000 kcal.
Breakfast (1000-1100 kcal)
Buckwheat porridge with butter and sugar. Compote. Crackers and biscuits.
Food at rest stops and on the move (700 kcal), g
Cheese 25. Sausage, loin 25. Canned fish 25. Rusks 40.
Sugar, sweets 50. Glucose 10. Sweet drinks.
Dinner (1000-1100 kcal)
Vermicelli with meat. Kissel. Rusks and cookies.
How to make a fire?
While camping, meals can be cooked over a fire, a primus stove, or in an earthen oven.
The fire should be located no closer than 8-10 meters from the tent. When starting a fire in a coniferous forest, you should not build a large fire, as sparks can lead to the most dangerous crown fire. And do not make a fire close to trees and bushes, in areas with dry grass, or in clearings. You need to remove the turf from the fire pit and remove dry leaves and pine needles from around it. It's better to use an old fire pit.
When leaving the resting place, the fire is filled with water and the fire pit is covered with turf. Such respect for nature will allow you to use the same beautiful places for many years.
First, use a hut-type fire to quickly obtain the required flame size. As soon as such a fire burns well, coarsely chopped firewood is added - this is the “well” type.
Safety rules when cooking food over a fire.
- Move or remove buckets and pots hanging over the fire only after wearing a mitten.
- You cannot work near a fire without clothing that protects your body from burns.
- Do not place hot food dishes on the ground near people. Unsuspecting tourists can accidentally touch the bucket and scald their feet. Buckets with cooked food should either hang closer to the counter (not over the fire), or stand on the ground near the counter, “in plain sight,” or be placed on a specially installed crossbar in a visible place.
- It is necessary to constantly monitor the fire.
What utensils are used on a camping trip?
(kettles, buckets with a lid, 2-3 plywood: for cutting food, as a stand, kitchen knives, bowls, spoons, ladle)
What if we forgot the ladle? (the tin can is attached to a wooden handle)
Let's not forget about the environment. When going on a hike, do not forget that we can negatively impact nature: trample the soil, destroy vegetation, animals, insects. Plastic containers, glass bottles, disposable tableware litter the edges of forests, clearings, banks of rivers and reservoirs, therefore all waste that cannot be decomposed naturally (rusting, rotting) must be collected in a garbage bag and taken to the first populated area along the route. . An unextinguished fire often causes a fire. Remember that we are visiting nature, and nature loves order and really needs it.
Homework assignment. Brew herbal tea and make sandwiches with various products for the hike (butter, cheese, fish, sausage).
Practical part
Making a fire. Preparing boiling water for tea. Brewing herbal teas.
Tasting of prepared tea with sandwiches.
Then checkers relay races, agility and vestibular apparatus competitions.
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