All processes taking place in the world require energy inputs in various forms, and the processes of vital activity of the whole organism are not an exception. The energy value of products, or calorie content, is the sum of energy that is released in the human body from food during digestion. It is defined in kilocalories (kcal) or kilojoules (kJ) which are calculated per 100 g.
Energy value of food products
The composition of food includes proteins, carbohydrates and fats, splitting, they release the energy that the body needs. Energy demand is the most complete proportionality of the nutritional value of food to the same expenditure of the organism for life. It happens:
- the main one is necessary for the full work of all organs;
- Supporting - necessary for the movement of the body;
- Working - for training or other power loads.
The composition of various foods is quite different. It is considered based on this proportion:
1 g fat = 39 kJ (9.3 kcal)
1 g of carbohydrates = 20 kJ (4.7 kcal)
1 g of proteins = 17 kJ (4.1 kcal)
It is by the number of kilojoules and kilocalories that you can find out the necessary information about the energy value of the product. Another obligatory aspect in determining the caloric content is the way it is prepared, the place of storage and origin.
The daily requirement for an average thirty-year-old man with an average weight is 11,000 kJ (2,600 kcal). Knowing this figure and the number of calories in products, there is the opportunity to choose the right diet for yourself to lead a full life. Women need 15% less, because of more subcutaneous fat.
Energy value of food products
Products with "negative" energy value
There are products that have a so-called "negative" caloric value . By this term is meant the fact that a person on the digestion of this food product spend more energy than received from it.
But this does not mean that if you include such food in your diet, you can burn all your extra pounds, or by combining it with fatty foods, zero its caloric value.
List of products with "negative calorie":
- Drinks - freshly squeezed juices, still mineral water, green tea without sugar.
- Fruits - all citrus fruits, plums, melon, peaches.
- Berries are currants, blueberries, cranberries.
- Vegetables - tomatoes, cabbage, carrots, peppers, radish.
- Spices are all with a keen taste.
- Greens - mint, parsley, lettuce and dill.
Features of use:
- The daily rate is about 550 grams, it can be fruits or vegetables.
- Immunity will be supported by fresh berries.
- Do not use fatty sauces, replace them with vegetable or olive oil.
- The diet should contain proteins and fats for the normal functioning of the body.
Products with high energy value
Food has a different calorie content, which can be divided into 6 varieties:
- Very large (from 500 to 900 kcal / 100 grams) - butter, different chocolate, all nuts, cakes,
pork and sausage. - Large (from 200 to 500 kcal / 100 grams) - cream and fatty sour-milk products, ice cream, sausages, poultry, fish, bread, sugar.
- Moderate (from 100 to 200 kcal / 100 grams) - cottage cheese, beef, rabbit, eggs, mackerel.
- Small (from 30 to 100 kcal / 100 grams) - milk, hake, fruit , berries, boiled potatoes, fresh carrots, peas.
- Very small (up to 30 kcal / 100 grams) - cabbage, cucumber, radish, lettuce, tomatoes, mushrooms.
To lose weight, make sure that the calories that you consume are less than your costs.