الغذاء والطاقة food and energy .. كتاب عِش رشيقا تعمر طويلاً

FOOD AND ENERGY .. Live Slim and Live Long

Chapter Two

Food and Energy

FOOD AND ENERGY

Life without food is not possible because the body needs nutrients that provide it with the necessary energy so that the body can perform its vital functions, and a person can actually eat all nutrients in a reasonable, balanced and non-excessive manner and his weight does not increase unless the amount of calories he consumes through food and drink increases. The energy contained in foods is measured in calories or kilocalories (Kilocalorin) and is symbolized by (Kcal) 1 kilocalorie (cal) = 4.186 kilojoules (Kj) As for the word kilocalorie, its use has decreased over time and the word calorie remains the word used among people and is easy to pronounce when used. So:
1 kilocalorie = 1 calorie = one calorie. Calorie or one calorie is the term used to measure the energy present in food materials, and thus its physical definition is: (One calorie or calorie is the amount of energy stored in food that raises the temperature of one gram of water by one degree Celsius). Example:

One gram of protein = 4.1 calories or calorie.

One gram of fat (fats and oils of all kinds ( = 9.3 calories or calories.

One gram of carbohydrates (starchy sugars ( = 4.1 calories or calories) = 7.1 calories or calories.

Calories or calories in an alcoholic beverage are measured according to the percentage of alcohol concentration in it, for example, a whiskey drink contains 43% alcohol.

The daily energy requirement of the human body (calories or calories)

(DAILY NEED OF ENERGY FOR A HUMAN BODY (IN CALORIES

The daily energy requirement of the human body (calories or calories) and its amount depends on several different factors, which are:
First - Age: Young children and adolescents who are still growing need a greater amount of energy than adults and the elderly.

Second - Gender: Women need a smaller amount of energy than men.

Third - Body length and area: The longer a person is and the more extensive his body area is, the higher his body's need for energy.

Fourth - Type of work and type of physical activity: The more a person moves and has muscular activity, the higher his body's need for energy.

Basic energy and performance energy

BASIC ENERGY AND PRODUCTIVE ENERGY

The energy that the human body needs daily is divided into two parts:

1 - Basic energy.

- Performance energy.

As for basic energy, it is the energy that a person needs in a state of sleep and in a state of complete calm, during which most of the body's organs that work involuntarily remain.

Persevering in performing their vital functions such as the heart, circulatory system, respiratory system, digestive system, etc. .... In addition to brain activity and all vital metabolic processes, as well as the energy needed to compensate for the heat that the body loses while maintaining its constant temperature of 37 degrees Celsius, so the basic energy needed for each body varies according to the weight of the human body, its length, and its body area. The basic energy needed by a 70 kg person during 24 hours is estimated at about 1680 calories. 2 - Performance energy: It is the energy needed by a person in all his daily muscular activities such as work, sports, etc.

The performance energy needed by a 70 kg man who does a daily non-tiring job such as an office employee who works about 8 hours a day is estimated at about 950 calories per day, so the total amount of energy per day is 2630 calories for a 70 kg person whose work is not tiring. Here are some examples:

Profession or work Men Women

Teacher 2550 calories. 0 235 calories

Housewife with two children _ 3000 calories

Welder or butcher. 3700 calories _

Lumberjack 4500 calories _

Carpenter. 4000 calories _

Athlete with achievements and championships about 6000 calories