Calculation formula of calories consumed during running:
(1) Known weight, time and speed
Running calories (kilocalories) = weight (kg) × exercise time (hours) × index K.
Exponent k = 30 ÷ speed (min /400 m)
For example, if someone weighs 60 kilograms and runs at a speed of 3 minutes /400 meters or 8 kilometers/hour, then the calories he consumes when running = 60× 1 × 30/3 = 600 kcal.
This calculation covers part of the heat consumed by the increase of basal metabolic rate after exercise, that is, part of the heat generated by the increase of body temperature after exercise.
Calorie list of diet food
1, celery
Heat; 12 calories (100g edible part)
Celery is rich in crude fiber, potassium, vitamin B2 and vitamin (also called nicotinic acid). Celery can help people relax bowels and adjust the balance of sodium and potassium. Vitamins have effects on people's skin, nervous system and appetite. If people lack vitamin B2, they are likely to cause fatigue and oral ulcers. Celery leaves contain more nutrients than stems, but it is a pity to throw them away. You can blanch them and eat them cold.
2. Cucumber
Calorie: 15 kcal (100g edible part)
Cucumber contains vitamin C, vitamin B and many trace minerals. Rich in nutrition and crisp and refreshing when eaten raw. From the point of view of nutrition, cucumber skin is rich in nutrition and should be eaten raw. However, in order to prevent the harm of pesticide residues to human body, cucumber should be soaked in salt water 15-20 minutes before being washed and eaten raw. When soaking cucumbers in salt water, don't pinch your head and remove the roots. Keep the cucumber intact and avoid the loss of nutrients in the cut surface during soaking. In addition, cold salad should be cooked and eaten now, and it should not be put for a long time after it is done, which will also lead to the loss of vitamins.
3. Chinese cabbage
Calories: 17 kcal (100g edible part)
Chinese cabbage is rich in dietary fiber and vitamin A. Eating more fresh Chinese cabbage in sunny summer is good for eye protection and beauty. However, don't eat Chinese cabbage that has been stored for too long and lost too much nutrients. In addition, patients with peptic ulcer should not eat Chinese cabbage raw to avoid rubbing crude fiber to stimulate gastrointestinal wounds.
4, mung bean sprouts
Heat: 18 kcal (100g)
It can clear cholesterol and fat accumulation on blood vessel wall and prevent cardiovascular diseases. Regular consumption of mung bean sprouts can clear away heat and toxic materials, induce diuresis and dehumidification, and relieve hangover and clear away heat. People who are addicted to alcohol, tobacco and fat, if they often eat mung bean sprouts, can play the role of clearing stomach, reducing fever and cleaning teeth, while preventing the formation of subcutaneous fat.
5. Bamboo shoots
Calorie: 19 kcal (100g edible part)
Bamboo shoots are low in fat, sugar and fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, help digestion, prevent constipation, but also prevent colorectal cancer. Bamboo shoots contain less fat and starch, which is a natural low-fat and low-calorie food and a good product for obese people to lose weight.
Please refer to People's Daily Online-How many calories should dieters consume every day to lose weight?