Ua ntej tshaj plaws, cov khoom yuav tsum tau them nyiaj rau lub zog ntawm lub cev thaum lub cev ua si thaum lub sijhawm taug kev mus ncig. Nws ntseeg hais tias thaum twg yuav tsim ib qho chaw mus ncig ua si, txhua txhua hnub ntawm cov neeg tuaj ncig tebchaws yuav tsum muaj peev xwm sib npaug nrog 3000-3700 kcal. Xam cov nqi zog ntawm cov khoom siv rau kev mus ncig ua si yuav ua tau raws li cov ntxhuav tshwj xeeb uas qhia txog cov ntaub ntawv no rau ntau qhov chaw ntawm cov khoom noj. Piv txwv, caloric ntsiab lus ntawm 100 grams ntawm rye qhob cij yog li ntawm 200 kcal, ntawm qhob cij dawb 240 kcal, ntawm buckwheat thiab mov nplej 350 kcal, creamy 750 kcal, hnyav hnyuv ntxwm 250 kcal, ib nrab ntawm cov hnyuv ntxwm 400 kcal, qaib qe 150 kcal, piam thaj - 400 kcal. Cov ntaub ntawv ntsig txog qoob loo kuj tseem qhia txog cov ntawv cim khoom noj. Thaum nruab hnub, nws raug nquahu kom muab cov zaub mov noj ua ke peb zaug: 1) noj tshais (rau cov ntsiab lus caloric yuav tsum yog li 35% ntawm cov khoom noj txhua hnub); 2) pluas su (40%); 3) noj mov (25%).
Ntxiv rau caloric txais, thaum xaiv khoom noj rau ib qho chaw mus kev, koj yuav tsum tau xyuas kom meej tias tus nqi tsim nyog hauv kev noj haus txhua hnub ntawm tib neeg kev noj haus yam xws li cov nqaijrog, nqaijrog thiab carbohydrates. Cov khoom noj uas muaj nyob rau hauv cov khoom noj txhua hnub ntawm ib tug neeg laus thaum lub caij hiking yuav tsum muaj txog 120 g ntawm cov protein, 60 g roj thiab 500 g ntawm carbohydrates. Ntau cov proteins uas muaj nyob hauv nqaij thiab nqaij, ntses, tsev cheese, cheese, peas, thiab taum. Carbohydrates tau nkag rau hauv lub cev nrog cov cereals, hmoov nplej, khoom qab zib (piam thaj yog dawb huv carbohydrate). Feem ntau cov roj muaj xws li cov khoom noj xws li butter, rog, rog nqaij.
Kev xaiv cov khoom rau kev taug kev mus ncig yuav tsum tau nqa tawm mus rau hauv tus account qhov muaj cov vitamins thiab minerals nyob rau hauv kev noj haus. Rau lub hom phiaj no, as Well as kev nqhis dej nqhis dej, nws yog qhov zoo tshaj rau noj cov ntxhia dej los yog kua txiv hmab txiv ntoo nrog koj mus rau cov neeg mus ncig tebchaws trek.
Ntxiv nrog rau cov kev cai saum toj saud, thaum xaiv cov khoom rau kev taug kev mus ncig, nws tseem raug tawm tswv yim los xav txog cov lus hauv qab no:
- raws li cov neeg koom nrog txoj kev taug mus yuav nqa cov khoom rau hauv lawv cov hnab ev khoom, nws yog qhov tsim nyog los laij cov khoom hnyav tag nrho ntawm txhua yam khoom thiab faib lub nra ntawm cov neeg ncig teb chaw;
- Yog hais tias muaj kev koom nrog cov ntsiab lus ntawm kev lag luam nrog rau txoj kev ncig mus ncig xyuas lub tebchaws, nws yog qhov ua tau npaj txoj kev yuav khoom ntawm qee cov khoom uas twb tau raws txoj kev los mus pab txhawb lub luag haujlwm ntawm cov neeg tuaj ncig tebchaws uasi;
- Thaum lub sijhawm taug kev, cov khoom yuav tsum nyob twj ywm nyob rau hauv kev siv, yog li tsis txhob siv sij hawm nrog koj tsis tsim nyog rau kev thauj mus los thiab cov khoom tsis zoo;
- kev ua haujlwm ntawm kev mus ncig ua si yuav tsum yooj yim thiab sai li sai tau, vim hais tias lub sijhawm tau siv sijhawm los mus ua kom tiav lub hom phiaj ntawm txoj kev taug mus - kev ua si sab nraum zoov (rau lub hom phiaj no, supermarkets muag hauv supermarkets, cov kaus poom nqaij, instant noodles thiab t .d.);
- rau qhov phiaj xwm yuav tsum tau xaiv cov khoom noj niaj hnub niaj hnub uas peb noj txhua hnub;
- Nyob hauv qhov hiking, tsis txhob noj qhuav.