At the height of lack of oxygen is reduced salivation, diminished activity of the digestive glands, bile formation, pancreatic juice, disturbed fat absorption, worsening intestinal peristalsis. In the mountains, there are cases of gastrointestinal disorders that may be caused not only by irritation of the mucous membrane of the stomach tiny particles of mica in the water of many mountain streams, but mainly to the fact that the food at high altitudes almost always nedovarivaetsya, since the boiling point of water is reduced about 5 ° C rise for every 1500 m
Temperature of boiling water at different heights in the table.
altitude, m
The boiling point of water, with
Height above sea level,
The boiling point of water, with
0 100.0 3000 90.0
500 98.3 3500 88.3
1000 96.7 4000 86.7
1500 95.0 4500 85.0
2000 93.3 5000 83.3
2500 91.7 6000 80.0
At the height decreases the absorption of water and nutrients. All this leads to a violation of digestion and assimilation of food, weakening the body. A person may feel a false sense of fullness of the stomach, bursting epigastrium, nausea, suffering diarrhea, not giving medication. The blood becomes less essential and nonessential amino acids, changing the acid-base balance, frequent small hemorrhages on the inner surface of the lips, there are toothaches.
The lack of oxygen prevents the normal oxidation of carbohydrates in the tissues and causes a significant accumulation in the body oxidized products of metabolism, in particular lactic acid. This leads to disruption and inhibition of metabolism. Therefore the efficiency of the organism is significantly reduced. Even at the end of work, despite the cessation of muscle activity, the body continues to be in tension, while consuming high amounts of oxygen. The time during which eliminates oxygen debt, depends not only on the intensity and duration of muscular work, but also on the degree of fitness person.
The presence of oxidized products, intense muscle work lead to some dehydration.
In the mountains, low humidity, and the loss of moisture through the lungs significant. A dehydration affects the well-being and mood. Fluid intake during the period of the highlands, and especially when making intensive work associated with movement on difficult sites, should be 4 liters or more per day. In addition, large amounts of water and promotes greater excretion by the kidneys oxidized metabolites.
When sweating is lost not only fluid, but also minerals. Melt-water from ice and snow, which can be used mainly in the mountains, almost devoid of salt. Therefore, it is desirable to add them to the food.
At high altitudes, or even changing perverted taste. Want either very acidic or very sweet, salty, etc. Therefore, for proper stimulation of taste receptors that stimulate the activity of the digestive system, it is necessary to include in food spices and seasonings.
In the mountains, especially the poor (up to the aversion to food) appetite is in the morning, immediately after waking up. This is partly explained by the fact that, due to weak ventilation during sleep the body is experiencing quite a lack of oxygen.
Reduction or excessive increase in caloric intake to good does not. After all, the maximum height the body simply can not take a lot of the food is not so much due to poor appetite and difficulty in preparing a hot meal, but because of irregularities in its assimilation. It all depends on the degree of acclimatization of man who is in the mountains.
In high demand for certain nutrients varies. After a quick rise to the height of the state of the body are beneficial carbohydrates. Moreover, their tolerance for physical activities is much better than with the protein diet. In areas associated with intense muscular activity, especially should eat carbohydrate - glucose. It is best to eat sugar in small portions throughout the day. It each time moves on a half-hour attack of fatigue.
Fatty foods usually feel worse. But at the same time in the mountains, where hypoxia is accompanied by cold, especially in the absence of the sun, can hardly be over-reduce fat. The human body, for long hard work at high altitude. requires increased (2 - 3 times) amounts of vitamins, especially those that are part of enzymes involved in the regulation of redox processes and are closely related to metabolism in the body. This is the B vitamins, the most important of them - B12 and B15, as well as B1, B2 and B6. Thus, vitamin B15 improves stamina at height, increases its energy resources as well as the efficiency of oxygen exchange, reduces the oxygen debt, enhancing the mechanisms of adaptation. An important role is also played by vitamins C, PP. They increase the oxygen capacity of the blood, red blood cell count and hemoglobin.
In high-altitude travel rations should certainly include acidic foods: they not only soften the mountain sickness, but also increase high-rise "ceiling."
The man, who was in the mountains in an emergency, to remember that the consumption of hot food for him in the morning and evening is mandatory. Try to create a supply of water and food.
Remember that cooking times and fuel consumption at high altitude increases because of the increased atmospheric pressure.
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