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How should a pilot eat?

A healthy diet is balanced by the different immediate principles and by the intake of adequate amounts to the age, weight and activities of people: quality and quantity will be the objectives.

Deviations, either by excess (overfeeding) or by default (insufficient feeding) can have unfavorable repercussions on flight. And, in turn, the flight activity usually interrupts or modifies the pilot’s basic habits (sleep, food and drink) and should plan food to suit the demands of aerial work.

WHAT “AMOUNT” OF CALORIES SHOULD BE INGESTED DAILY?

The amount of energy that nutrients provide is measurable. The basic unit is the calorie (unit of measurement of quantity of heat required to spend 1 gram of water from 14.5 ° to 15.5 °). In fact when we speak of “calories” in colloquial language, we refer to “Calories” (in capital letters) or kilocalories (a thousand times greater unit).

Energy needs will depend on spending on basal conditions plus energy expenditure. Basal expenditure or metabolism refers to the minimum consumption needed to sustain life. For a young adult comes to be about 1,500 Kcal / day. The energy expenditure is mainly determined by physical exercise. Flight crew in general can be considered to perform moderate physical activity (175 Kcal / hour) and therefore daily requirements will vary between 2,200-3,000 Kcal / day depending on sex, weight and type of flight. A simple formula to calculate your needs is to multiply the weight by 35 and you will get an approximate value.

HOW DO YOU VALUE THE “QUALITY” OF WHAT YOU EAT?

Already known quantity requirements, the crew must know that this energy obtained from the immediate principles of food: carbohydrates or carbohydrates, lipids or fats and proteins , plus diet include vitamins and minerals . The percentage of them comes to be: 60% carbohydrates carbon, 25% fat, 15% protein. Adequate nutrition will give preference to carbohydrates of slow absorption against simple sugars, vegetable fats against animals and high-energy proteins.

Overall, the Spanish rider has it easy, must only follow tradition and based on the Mediterranean Las Mejores Pastillas para adelgazar Naturales diet that includes foods from the seven main groups : milk and dairy products; Meats, fish and eggs; Legumes and nuts; Vegetables and vegetables; fruits; Cereals and sugar and oils.

PECULIARITIES OF DIET AND FLIGHT

It is clear that the flight activity will influence the pilot’s feeding. Flying a commercial plane is not the same as a fighter bomber or an acrobatic aircraft. We know that the practice of not eating or doing irregularly for long periods contributes to fatigue, human error and therefore can become a factor affecting air safety. Insufficient pre-flight feeding can lead to mild hypoglycemia (blood sugar lowering) that can lead to disruptions that compromise the crew’s activities.

May be recommended generically to all drivers: The diet rich in carbohydrates, which provides glucose necessary for the proper functioning of the central nervous system , not fly on an empty stomach, eat easily digestible foods and avoid forming gas, And avoid flying after copious meals.

Drinking water should be “generous” especially if you sweat a lot (in this case, do not forget to add salt), and do not abuse stimulating drinks (coffee and tea). Alcohol is not a food and should not be mixed with flight.

Overfeeding should be avoided before and during the flight especially to prevent drowsiness and gas formation. In the long term, it should be avoided since obesity is a risk factor for multiple diseases,

PREFOOD FOOD

It is recommended that all crew consume a balanced meal between 1 and 2 hours before takeoff. According to the schedule: if the flight is in the morning it may be a breakfast and if it is in the afternoon or evening a meal based on carbohydrates. Foods that cause flatulence, as well as foods with a lot of fat that are digested with greater difficulty should be avoided. You should consume enough water to be well hydrated.

FEEDING DURING FLIGHT

The food in flight usually is compromised by the limitation of space, the general equipment and the exigencies of the flight. As a general rule, all aircraft operating long-haul flights must provide the necessary equipment to be able to offer hot food to the crew every 6 hours. Likewise it is recommended a provision of liquid of 1.5 liters of water per person and 16 hours of flight. The acceptability of food is different from ground and an additional problem is usually the monotony of the diet on repeated flights. Liquids are very important and should be available at any time. The most accepted are fresh water, coffee, tea and fruit juices.

POST-FLIGHT FEEDING

The food of the personnel returning from a flight has as main function to balance the nutritional deficiencies that could have occurred in the prolonged or especially intense flights. Good nutrition is the responsibility of the crew member himself, he must understand and recognize the value of good food as a factor of general well-being and development of one’s own health in the medium and long term.

Effects of flight on food
  1. Decreased mobility of the digestive tract; Slow emptying of the stomach.
  2. Decreased gastric secretion.
  3. Expansion of intestinal gas.
  4. Limited time to eat (huge rush).
  5. Uneven meal schedule for commercial flight schedules.
  6. Qualitative changes by catering imperative.

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