Translated from English calories, it is defined as the heat required to raise 1 gram of water to 1 degree Celsius at 1 atmospheric pressure; Calorie is an energy unit, which is still widely used in nutrition measurement and fitness manual. The international standard unit of energy is joule. As the legal unit of food calories, joules are widely used in Europe, while calories are used in the United States. Although Joule is the legal unit in Chinese mainland and Taiwan Province Province, it is still widely used in Chinese mainland and Taiwan Province Province because of tradition. ?
Heat provides energy for human daily activities, including breathing, blood circulation, digestive system, life, work and exercise.
Heat comes from three nutrients? Carbohydrate: 1 g carbohydrate →4 calories. Protein: 1g protein →4 calories. Fat: 1 g fat →9 calories. Cereal food contains about 7% ~ 10% protein and 75% sugar, meat contains about 15% ~ 20% protein, and animal oil or vegetable oil is almost 100% fat, which is a high-calorie food. Different kinds of food supplement different nutrition while providing calories, and people want comprehensive and balanced nutrition.
60% ~ 75% of the calories taken from food are consumed by basic metabolism such as respiration, blood circulation and cell renewal, 65,438+00% is used for digestion, and exercise consumption accounts for 20% ~ 30%. ?
The two are inseparable, and the state of calorie budget (intake and consumption) is directly related to weight: intake = expenditure, constant weight intake >; Expenditure, weight gain and intake
Starting from two aspects: first, adopt a low-calorie diet to control calorie intake; The second is to insist on endurance exercise. If the body lacks exercise, the metabolic rate will decrease. At this time, the body's demand for calories will be reduced, and excess calories will easily form fat accumulation. If the goal is to burn calories, endurance exercise is obviously more effective than high-intensity strenuous exercise, because in the first 20 minutes of exercise, the body consumes sugar first, then protein, and finally fat. Only moderate and continuous exercise can effectively promote calorie consumption and reduce excess fat in the human body. ?
Calorie pyramid?
Every food in the pyramid is necessary to form comprehensive nutrition. Eat less from bottom to top. The intake of the same kind of different foods should be gradually reduced. Different foods of the same kind have the same function and should be eaten differently. For example, the staple food should be coarse grains eaten in flour and rice, and more than five kinds of fruits and vegetables should be guaranteed every day. ?
Calorie pyramid structure?
Sugar accounts for 2% ~ 3%, 5 ~ 10g per day.
Grease accounts for 2%, 30 ~ 50g per day.
Dairy products, fish, meat and eggs are supplied to protein, accounting for 18% ~ 20%, and the meat eaten every day should not exceed 90g.
Vegetables and fruits provide 35% ~ 40% of vitamins, minerals and cellulose, 400 ~ 800g per day.
Cereals provide carbohydrates, accounting for 35% ~ 40%, 400 ~ 800 grams per day.
The distribution of heat and energy required by different people in a day.
School-age children: 1700 calories/day.
Teenagers: 2400 calories/day.
Adults: 2300 calories/day.
Old people: 1800 calories/day.
Reference source: Baidu Encyclopedia Calories
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