Why tables caloric intake and calories – just a myth, and how to determine the nutritional value of the finished dish, and each of its portions.
How to calculate the energy value?
Energy – the amount of energy produced in the body with the complete digestion of food in the digestive process. Unit of measure – kJ or calories. The use of the word “calorie” usually implies a kilocalorie.
The figure is shown on the packaging of the product, in fact, a far cry from the amount of energy that the body receives, digest and assimilate this product. Moreover, this figure is obtained only mathematically without chemical analysis.
One gram of protein as one gram carbohydrate contains 4 kcal, whereas one gram of fat – 9 kcal. Most often, the manufacturer is taking a prescription product, mathematically calculate the number of nutrients, and then also mathematically, the total caloric content.
In this case, animal protein and protein shakes are acquired on 95-97% vegetable protein – approximately 60% (2). It is also worth mentioning that the less you chew your food, so it is less digestible (corn cannot be digested at all.)
The formula of daily calories
First, the formula for determining the calories for over a hundred years. Secondly, it defines the basic metabolic rate which after the calculation must use ratio from 1.3 to 1.75, depending on the activity level.
There are no clear guidelines on this factor is not present, so the accuracy of the formula destroyed the method of choice factor – overestimating or underestimating their level of activity, you can make a 20-30% error in the calculation.
How many calories do you need per day?
Studies show that daily caloric needs are different even among people of the same sex, age, weight, the percentage of fat and muscle tissue – and, the difference can reach 20%. In this case, the reasons for this are not entirely known.
Previously it was thought that the more muscle, the more energy is needed to maintain them. But it turned out that 1 kg of muscle requires about 15 calories a day (3), which is negligible. Yes, weight training can accelerate the metabolism, but the mechanism for this is not clear.
Why is the product more important than calories?
All of the above should show you a simple truth: there is no point to consider themselves calories, as this figure is highly conditional. The actual composition of the product – the number of proteins, fats, and carbohydrates – that’s what you need to pay attention.
If you type in the daily rate of calories, but you do not have enough protein, the body begins to build muscle; you will burn the existing ones. By reducing the fat to a minimum and increasing carbohydrates, you will start to put on weight, even reducing the rate of calories by 20%.
How to determine the daily requirement of calories daily requirements for protein, fats, and carbohydrates for those who want to lose weight or work on the muscles?
Tables of composition and calorific
There is no such thing as a “calorie borscht” – it all depends on its ingredients. Fatty pork and a lot of potatoes – one figure, lean beef with vegetables – other. In this case, apparently, soup may look the same.
If you see that the lettuce leaves glisten, they obviously have filled with oil, but the answer to the question of how much fat per serving no one can. The only way to even the approximate composition of food – weighing ingredients to the cooking process.
How to determine the nutritional value?
The easiest way to determine the nutritional value – weigh food portions and use information on the label for the calculation of each serving. Obviously, for this, you will need an electronic kitchen scale and a calculator.
As for ready meals, then to calculate the nutritional value of meals prepared and each piece must weigh the ingredients for cooking. There are no universal tables, and you’ll have to do it manually.
Counting calorie useless. If you want to watch your diet, you will need to monitor the amount of protein, fat, and carbohydrates, which requires a calculator and a kitchen scale. Only gradually did you learn to do it by eye.
