calorie

Calorie is an energy unit, which is still widely used in nutrition measurement and fitness manual. The international standard unit of energy is joule. Generally speaking, there are two kinds of calories:

Calorie, also known as capital letter C, is most commonly used in food labels, which is equivalent to the energy required to raise 1 kg of water at standard atmospheric pressure and 15 degrees Celsius. 1 calorie = 4. 185 joules.

Small card, also known as cal, is common in scientific research literature, 1000 small card = 1 big card.

Calories and basal metabolic consumption

Generally speaking, adults need at least 65,438+0,500 calories a day to maintain their body function, because even if you lie still, your body still needs to be able to maintain body temperature, cardiopulmonary function and brain operation. Basal metabolic consumption varies with individual height, weight, age and gender.

Calories and weight loss

Controlling calorie intake and proper exercise are very effective ways to lose weight, and are also regarded as the healthiest way to lose weight by most doctors. This mechanism is very simple. When the daily energy intake is not enough to provide the energy consumed by the body, the body will call the sugar and fat stored in it. When fat is broken down and provides energy for the body, the process of losing weight begins. It should be noted that some doctors pointed out that the control of calorie intake should be gradual, so as to ensure that the human body can adapt for a long time. At the same time, the daily intake of calories is generally not less than 800 calories. Otherwise, the human body will make up for the lack of energy intake by reducing the body function, which usually leads to dizziness and fatigue, and the reduction of basal metabolic consumption will also affect the efficiency of weight loss.

The total calorie intake of a normal person should be 2000 calories a day, and people who exercise can increase it appropriately. The following table lists the daily intake of various ingredients and their calorie ratios: (Among them, each gram of fat contains 9 calories; Each gram of carbohydrate contains 4 calories; Protein contains 4 calories per gram).

Fat is less than 65g, and 585 calories are less than 30%.

300 grams of carbohydrates

1200 calories

60%

Protein 47g 188 has 9.4% of heat.

Other 27 calories

2.6%

Control fat intake

Fat is an indispensable part of human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it stimulates the body to increase cholesterol production. Unsaturated fat can only lower cholesterol in the blood. Fat cattle, pork and full-fat dairy products contain more saturated fat; Corn oil, sunflower oil, peanut oil, olive oil and vegetable oil are all unsaturated fats. The daily fat intake recommended by experts is 65g, which is equivalent to a piece of meat the size of a cigarette case.

Supplement the right amount of vitamins.

Vegetables and fruits contain a lot of vitamins and minerals, which are essential to supplement human energy. If you eat 6- 1 1 servings of carbohydrates every day (each serving is equivalent to a piece of bread), then you should eat at least 3-5 servings of vegetables (each serving is equivalent to a pot of lettuce) and 2-4 servings of fruits (each serving is equivalent to a medium-sized apple).

Heat consumed in exercise (heat, calculated by 60 kg person 1 hour exercise)

Aerobic exercise method

354

Badminton (leisure)

266

Basketball (game)

472

Bicycle (leisure)

236

Clean the house.

207

dance

266

run quickly

472

Swimming (normal intensity)

472

Volleyball (competition)

236

go for a walk

148

bowling

177

Calories contained in food (calories)

Ordinary rice

1 bowl

(140g)

180 card

White steamed bread (1)

280 calories

Pancakes 100g

333 card

Plain noodle soup

392 card

instant noodle

1 Bao

100g

470 cards

deep-fried dough stick

Article 1

230 calories

Bread (salty)100g

274 card

Whole milk

1 cup 200g

120 card

Eggs 1 (boiled, 58g) 86 calories.

sausage

100g

508 card

Mutton (cooked)100g

2 15 card

Pork (fat)100g

8 16 card

chicken thighs

a

69 grams

18 1 card

celery

100g

10 card

Chinese cabbage

100g

40 calories

watermelon

100g

20 calories

apple

100g

44 cards

banana

100g

84 cards

Pinke potato chips

Green cauldron

1072 card

Chocolate1100g

550 calories

Watermelon seeds (fried)100g

555 card

Milk toffee

100g

366 card

Sundae

one

250 calories

Traditional egg tower

95 grams

255 cards