ʻO nā meaʻai ʻai Hiking maikaʻi loa e hoʻopaʻa ʻia no ka mamao āu e hele nei

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• ʻO nā meaʻai māmā maikaʻi loa no ka huakaʻi wikiwiki
• ʻO nā meaʻai ʻai Hiking maikaʻi loa no kahi huakaʻi lōʻihi
• ʻO nā meaʻai ʻai Hiking maikaʻi loa no ka holo ʻana i nā lā he nui
• He aha kāu e hana ai me ka ʻōpala a i ʻole nā ​​ʻōpala mai kāu mau meaʻai hiking
• Nānā no

ʻO ka manawa e ʻōhū ai kou ʻōpū a piʻi ka ikehu, ʻo kou naʻau e hoʻopili i kāu kīʻaha meaʻai no nā mea a pau - inā he pahu granola piha i ke kō a i ʻole ʻeke pretzels - e hoʻohauʻoli i kou ʻono. Akā inā ʻoe e trekking i kahi kuahiwi a i ʻole ma waena o kahi ululāʻau ulu lāʻau hūnā, pono ʻoe i kahi hoʻolālā hou aʻe me kāu mau meaʻai māmā - a ke ʻai ʻoe iā lākou i ka mua.

ʻO ka ʻoiaʻiʻo, pono e noʻonoʻo ka poʻe hele wāwae i ka ʻai ʻana i ka meaʻai i kēlā me kēia 60 a 90 mau minuke ma waena o ka ʻai, ma muli o ka ikaika o ka piʻi ʻana, wahi a Aaron Owens Mayhew, M.S., R.D.N., C.D., ka loea hoʻolālā meaʻai backpacking ma hope o Backcountry Foodie. "ʻO kēia no ka mea hiki i ka mea hele wāwae ke pilikia i ke ahi ma o kā lākou hale kūʻai glycogen - aka hahau i ka pā a i ʻole 'bonking' - i loko o hoʻokahi a ʻekolu mau hola o ka hele wāwae inā ʻaʻole lawa ke kino," wehewehe ʻo ia.

ʻO kēia mau hale kūʻai glycogen - a i ʻole ke ʻano o ka glucose i mālama ʻia (he ʻano kō i hoʻololi ʻia mai nā kaʻaleʻa) i loko o kou ake a me nā ʻiʻo - e hana ma ke ʻano he kumu hilinaʻi o ka ikehu i ka wā e hoʻoikaika ai ʻoe. ʻO ka ikaika o ka hana, ʻo ka wikiwiki o ka pau o kāu mau hale kūʻai. Akā inā haʻahaʻa loa kāu mau hale kūʻai glycogen i ka wā e hoʻoikaika ai ʻoe, ʻaʻole hiki i kāu mau ʻiʻo ʻiʻo ke hoʻohua i ka ATP (adenosine triphosphate, he mole i mālama ʻia i loko o nā ʻiʻo a me ke kumu pololei o ka ikehu no ka ʻoki ʻana i ka ʻiʻo) e hoʻopaʻa i kēlā hoʻoikaika kino, e like me i kahi ʻatikala i paʻi ʻia ma Nānā Nutr. ʻO ka hopena: Manaʻo ʻoe i ka holo ʻana, luhi, a ʻoi aku ka makemake e moe i lalo no ka hiamoe ma mua o ka piʻi ʻana i kēlā piko aʻe. (Pili: ʻO kēia mau keu pono o ka Hiking e makemake ai iā ʻoe e paʻi i nā ala hele)

E mālama i kou ikaika i loko o kāu huakaʻi hele, ua paipai ʻo Owens Mayhew i ka hoʻouka ʻana i nā meaʻai māmā e kaena ana i ke kaulike o nā huehue, e hāʻawi ai i ke kino me kēlā glucose kūpono. nā momona, kahi e hana ai e like me nā wahie kuni lohi e mālama i kou kino e neʻe ma hope o kou metabolize i nā carbs; a me ka protein, i kōkua i ke kūkulu a me ka hoʻoponopono ʻana i nā mākala, i ʻōlelo ai ʻo ia.

Akā ʻaʻole nā ​​mea pono pilikino ka mea pono e pono ai i ka waiho ʻana i kāu ʻūlū me nā meaʻai māmā: pono e noʻonoʻo pū ʻia hoʻi. Inā hoʻopiha ʻia kāu ʻeke ʻeke, e koho i nā meaʻai hiking ʻaʻole ʻoe e noʻonoʻo e hoʻopalapala ʻia, e like me nā sandwiches PB&J i hana ʻia me ka palaoa pālahalaha a i ʻole ka tortilla ma mua o ka palaoa ʻala, wahi a Claudia Carberry, MS, RD, LD, ka mea nāna i hoʻokumu i Charge the Trail. , he paena e hāʻawi ana i ke alakaʻi ʻana i ka meaʻai i ka poʻe holo lōʻihi. Ma kahi o ka hoʻopaʻa ʻana i nā meaʻai hiking hiki ke hana i nā ʻōpala he nui e like me ka Nature Valley bar (ʻo ia hoʻi: nā kuki, nā kīʻaha kīʻaha, nā ʻāpana), e koho i nā meaʻai kūpaʻa ʻole e like me ka granola, nati, a me nā pī wasabi a mālama iā lākou i loko o nā ʻeke e mālama ai. mai ke komo ʻana i kēlā me kēia noka a me nā cranny o kāu ʻeke. (BTW, i mea e pale aku ai i kahi squish makemake ʻole ʻia, paipai ʻo Carberry e ʻūlū i nā mea kaumaha i ka lalo o kāu ʻeke a hoʻonoho i kāu mau meaʻai hele wāwae ma luna. Akā inā ʻoe e ʻimi nei i kahi maʻalahi, ua ʻōlelo ʻo Owens Mayhew e waiho iā lākou i loko o nā ʻūhā o kāu ʻeke. no laila hiki iā ʻoe ke ʻai ma ka hele.)

Ma mua o kou kūʻai ʻana i nā munchies āpau, e ʻike he kūpono ʻole kekahi mau meaʻai māmā no ka ʻai ʻana i nā lā 365 o ka makahiki, no laila e hoʻolālā pono. I nā mahina mehana, nā nahu ikehu a me nā kaola i loko o ka aila niu e pau i ka palupalu, a e hoʻoheheʻe pinepine nā meaʻai kokoleka, e hoʻolōʻihi ai lāua i ka ʻai, wahi a Owens Mayhew. Koho i nā meaʻai e hōʻino ʻole koke, e like me nā meaʻai māmā i pūʻolo mua ʻia a me nā huikau ala homemade, hoʻohui ʻo Carberry.

ʻO ka hoʻololi, i ka hoʻoilo, ʻoi aku ka paʻakikī o nā meaʻai māmā me nā mea kiʻekiʻe o ka wai a lilo i paʻakikī e ʻai maoli (a i ʻole nahu ʻia), wahi a Owens Mayhew. Ma muli o ka ʻai ʻana o nā mea momona me ka momona o ka wai i kahi haʻahaʻa o ka wai, e noho palupalu a ʻai ʻia i nā mahina anuanu, hoʻohui ʻo ia. Hoʻouka i kāu ʻeke me nā nati no nā piʻi wikiwiki o ka lā, a no nā piʻi he nui i ka lā, e mālama i nā ʻaka paakiki a me nā ʻiʻo i hoʻōla ʻia, e paʻa pono i ka lewa anuanu, paipai iā Carberry. "Ke hoʻopili nei i kahi palaka o cheddar a me kahi lohi o ka salami e hana ai no ka hōʻoluʻolu o ka ʻaina awakea," i ʻōlelo ai ʻo ia. "ʻOkiʻoki iā ia a kau i nā tortillas a i ʻole ka palaoa pālahalaha me ka ʻeke mākeke."

No laila, ma ka laulā, he aha nā mea ʻai māmā e piʻi nei ʻoiaʻiʻo pono e waiho i loko o kāu ʻeke a lawe i ke ala? E hoʻāʻo i kēia mau koho mai iā Owens Mayhew a me Carberry no kekahi mau manaʻo kikoʻī a i ʻole ka hoʻoulu wale ʻana no kāu huakaʻi hou.

ʻO nā meaʻai māmā maikaʻi loa no ka huakaʻi wikiwiki

Inā ʻoi aku ka lōʻihi o kou hele wāwae ʻana ma waena o kahi paka kūlohelohe e hoʻopau ʻole ai ʻoe i ka hanu, e noʻonoʻo e lawe mai i kahi meaʻai māmā e ʻai ai i kēlā me kēia 90 mau minuke, wahi a Owens Mayhew. Unuhi: Mai ho'āʻo e hoʻokomo i kāu hale lole holoʻokoʻa i kāu ʻeke lā liʻiliʻi. ʻO ka mea pōmaikaʻi, hāʻawi nā piʻi pōkole iā ʻoe i ke koho e ʻūlū i nā meaʻai hou me ka hopohopo ʻole no ka luku ʻana, wahi a Carberry. "Hoʻopili maikaʻi nā ʻāpala no ka mea paʻa lākou a kū i ka lele ʻana i loko o kahi ʻeke ʻeke."

No nā kīʻaha kīkī ʻaʻole e kaumaha i kāu ʻeke, ʻōlelo ʻo Carberry i nā CLIF Bars (Buy It, $19, amazon.com), Luna Bars (Buy It, $15, amazon.com), a i ʻole Rx Bars (Buy It, $19, amazon. .com), loaʻa nā mea āpau i ke kaulike o nā carbs, nā protein, a me nā momona momona e mālama pono ai iā ʻoe. A i ka wā e makemake ai ʻo Owens Mayhew i kahi munchie salty-meets-crunchy, huli ʻo ia i nā pāpaʻi Goldfish (Buy It, $13, amazon.com), nā chips pita (Buy It, $15, amazon.com), a me nā chips plantain (Buy It, $25, amazon.com) - e hoʻopaʻa pono iā lākou me kahi kumu akamai o ka momona a me ka protein, e like me ka hummus a i ʻole ka lima o nā nati.

ʻO nā mea kūʻai aku maikaʻi loa ʻo CLIF Bar $ 19.99 kūʻai aku ma Amazon

ʻO nā meaʻai ʻai Hiking maikaʻi loa no kahi huakaʻi lōʻihi

ʻOi aku ka nui o ke hoʻolālā ʻana me kāu munching inā ʻoe e kuʻikuʻi i ke ala mai ka puka ʻana o ka lā a i ka napoʻo ʻana o ka lā. "ʻO ka hewa maʻamau, ʻo ka poʻe hele wāwae ʻaʻole e ʻai i ka ʻai ʻai ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea a laila hakakā i ka hopena o ka lā," wahi a Owens Mayhew. "Ma hope o ka ʻaina awakea, ʻai pinepine ka poʻe hele wāwae i kahi mea koʻikoʻi no ka mea makemake lākou i ka ikaika wikiwiki e lawe iā lākou i kahi hoʻomoana kahi e ʻai ai i ka ʻaina ahiahi." (A hoʻonoho i kekahi o kēia mau hale hoʻomoana maikaʻi loa.)

ʻOiai ʻo kēlā kīʻaha kō i waena o ke ahiahi - ʻo ia hoʻi, ʻo Honey Stinger Energy Chews (Buy It, $20, amazon.com) a i ʻole ka lole gula - he mea kōkua ke loaʻa i ka lima inā e paʻi ʻoe i ka pā, e pau ke kō. wikiwiki, e waiho ana iā ʻoe i kahi haʻahaʻa haʻahaʻa like, super-hangry, wehewehe ʻo Owens Mayhew. E mālama i kou mau ʻuhane kiʻekiʻe a māʻona hoʻi ka ʻōpū, e hele no kahi meaʻai māmā e piʻi ana nā carbs, protein, a me ka momona ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea. A inā ʻoe e hoʻopau i ka lole i kekahi mau momona ma hope o ka lā, e ʻai i ka meaʻai māmā maikaʻi ma hope pono o ka pau ʻana o kāu ikehu i hoʻoulu ʻia e ka ikehu no laila ʻaʻole ʻoe e kolo i kāu kahua hoʻomoana no ka ʻaina awakea, i ʻōlelo ʻo ia. E hoʻāʻo i kahi KIND Breakfast Bar (Kūʻai, $ 16, amazon.com) i kī ʻia me ka waiūpaka nut, e like me Justin's Almond Butter Squeeze Packs (Buy It, $ 10, amazon.com), a i ʻole kahi Honey Stinger Cracker Bar (Kūʻai, $ 22, amazon.com), ka mea e hoʻokiʻekiʻe nei i ka protein-a me ka momona-waiwai pīnī pīkī i hoʻopaʻa ʻia ma waena o ʻelua multigrain, pahū kokoleka.

Hānai ʻia ʻo Energy Stinger Energy ma kahi kūʻai $ 20.00 ma Amazon

ʻO nā meaʻai ʻai Hiking maikaʻi loa no ka holo ʻana i nā lā he nui

Ke hele ʻoe i ka wao nahele no kekahi mau lā ma ka hopena, pili mau nā lula o ka meaʻai māmā: E ʻai i ka meaʻai māmā maikaʻi no kēlā me kēia 60 a 90 mau minuke ma ka huakaʻi. No ka mea e ʻai pinepine ana ʻoe, ʻoiai, pono ʻoe e ʻike i ka mea a Owens Mayhew e makemake ai e kapa ʻia ʻo "ka luhi ʻono" ma hope o ka ʻai ʻana i nā pahu ikehu like ma waena o kēlā me kēia pāʻina. ʻO ka hopena: Pahu i ka hoʻohuihui ala homemade. ʻAʻole e ʻelemakule ka hodgepodge o nā mea hoʻohui, ʻono, a me nā ʻano - a mālama ʻoe i kekahi kālā ma ke kāpae ʻana i nā meaʻai māmā i pūʻolo mua ʻia. E ho'āʻo i kā Carberry's trio trail mix, i loaʻa nā ʻano hua like ʻole, nā Raisinets chocolate ʻeleʻele, a me Life cereal e hāʻawi ai i 7 grams o ka protein, 25 grams o nā kalapona, a me 18 grams o ka momona no ka lawelawe 1/2-cup.

ʻO kahi kiko nui e hoʻomanaʻo ai i nā huakaʻi he nui o nā lā: hoʻopau i ka 20 mau mika o ka protein, me ka carbs, i ka hopena o ka lā e kōkua i kou mau mākala e hoʻi hou a hoʻomākaukau no ka wāwae hou o kāu huakaʻi, wahi a Owens Mayhew. "Hiki ke hana maʻamau ma o ka ʻaina ʻaina ahiahi, akā ʻo kahi meaʻai momona momona hou aʻe ma mua o ka moe ʻana ʻaʻole ia he manaʻo maikaʻi ʻole inā ʻai ʻia ka ʻaina ahiahi i kekahi mau hola ma mua o ka moe ʻana," wehewehe ʻo ia. (E nānā pū: ʻo ka ʻai ʻana ma mua o ka moe ʻaʻole maikaʻi?)

No ka meaʻai ʻono, piha piha, manaʻo ʻo Carberry e hoʻouka i kahi ʻeke pita me kahi ʻeke tuna (Buy It, $21, amazon.com). A no ka munchie hopena o ka lā e māʻona ai kāu niho momona, e hoʻāʻo i kahi Chocolate Paakai Caramel Luna Bar (Kūʻai, $ 6, amazon.com) a i ʻole CLIF Nut Butter Bar (Kūʻai, $ 20, amazon.com), hoʻohui ʻo Owens Mayhew.

ʻO StarKist Chunk Light Tuna Pouch $22.71($29.86 mālama 24%) kūʻai iā ia ma Amazon

He aha kāu e hana ai me ka ʻōpala a i ʻole nā ​​ʻōpala mai kāu mau meaʻai hiking

He mea ʻole inā he mau hola a he mau lā paha kāu huakaʻi, loaʻa paha iā ʻoe kekahi mau wahī a me nā ʻāpala i loko o kāu ʻeke. (Hoʻomanaʻo: ʻOi aku ka maikaʻi o ka hahai ʻana i ka noʻonoʻo "waiho ʻole" ma ke ala, a ʻo ia hoʻi ka lawe ʻana i kāu ʻōpala āpau - me nā ʻōpala meaʻai - i waho o ka paka.) E lawe mai i kahi i koho ʻia. ʻeke e hoʻopaʻa i kāu ʻōpala i loko o kāu hike, wahi a Carberry. A i ʻole inā makemake ʻoe e hōʻemi i kāu hana ʻōpala mai ka hoʻomaka ʻana, pili i nā meaʻai māmā DIY (e like me ka mix homemade trail i ʻōlelo ʻia ma mua) a i ʻole, ma mua o kou pā ʻana i ke ala, ʻāpana a ʻākoʻi i nā lawelawe o kēlā ipu nui o ka nut. pata a me ka ʻeke o ka nui iʻa o Goldfish i loko o nā ʻeke silikona i hoʻohana hou ʻia (Buy It, $ 33, amazon.com), manaʻo iā Owens Mayhew. ʻAʻole wale ʻoe e hana ikaika i ka Mother Nature, akā e loaʻa nō hoʻi iā ʻoe nā kīʻaha huakaʻi he nui e hoʻolalelale iā ʻoe i kāu huakaʻi e hiki mai ana. (Up aʻe: He aha ke ʻano o ka piʻi ʻana ma kahi o 2000+ mau mile a me kāu hoa aloha)

Reusable Food Container Silicone Bag $ 36.99 kūʻai aku iā ia ma waho o Amazon

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