What is the touchstone good for yous calorie intake per day? The full general touchstone of calories a someone needs is different. Factors that influence such every bit gender, age, weight, physical activity, physiological weather condition (eg meaning women), in addition to others.
What is a calorie?
Calories are the unit of measurement used to limited the amount of energy. In full general calories for the amount of loose energy contained inward food. Calories tin last obtained from the intake of nutrients that incorporate nutrients, such every bit carbohydrates, fats, proteins.
What is of import to know the calories?
The release of calories inward the diet is necessary to calculate loose energy balance. If the release of calories consumed is less than calories used, the weight volition last reduced because the loose energy from the fatty reserves volition last used. Conversely, if the release of calories inward is greater than calories used, the weight volition increase. Excess loose energy volition last stored every bit fat. The excess fatty tin increment the opportunity of hypertension, obesity, pump disease, stroke, in addition to diabetes1. Therefore, calorie intake needs to last controlled to keep weight in addition to forestall metabolic diseases.
How much intake of calories needed inward a day?
In general, men ask 2,500 calories per day, piece women ask most 2,200 calories per day, the benchmark is balanced nutrition. Balanced diet includes multifariousness food, betwixt carbohydrates, proteinmelalui side dishes, in addition to other regulating substances through the vegetable in addition to animate beingness tin buah.Protein such every bit meat, fish, or eggs, or vegetable protein, such every bit tofu, tempeh, in addition to beans.
For women, for lawsuit if yous ask 2200 calories per day, calories tin last divided into most xx per centum eat breakfast, luncheon in addition to dinner xxx percent, in addition to the ease is snack. Snack tin last 2 times, morning time in addition to afternoon, respectively 10 percent. The man, the same divisions only needs to a greater extent than caloriesthat is 2,500 calories,
Source Of Calorie
There are 3 primary sources of calories that tin last obtained from foods, such every bit carbohydrates, fats, in addition to proteins.
a. Carbohydrate
- One gram of carbohydrates is equivalent to four calories.
- Carbohydrates are the primary loose energy root for the body.
- Figures Daily Nutritional Needs for carbohydrates is 300 grams. The fiber needs should last met every bit much every bit 25 grams per hari3.
- There are several things to reckon inward choosing a root of carbohydrates, the Glycemic Index. Glycemic index is a release that indicates the potential of a nutrient to heighten blood glucose levels. The higher the Glycemic Index value, the faster these foods increment blood refined saccharify levels darah4.
- Examples of foods that receive got a glycemic index (GI) with other high-sugar, glucose, in addition to sugary drinks. While foods with a depression GI are brownish rice, pasta, in addition to whole wheat bread. As for foods with depression GI render satiety longer in addition to thus every bit to forestall excessive calorie intake. In addition, foods with a depression GI volition non increment blood refined saccharify levels drastically making it suitable for people with diabetes5.
- Consumption of carbohydrates should non done to excess because glucose levels are likewise high inward the blood tin atomic number 82 to diabetes. In addition, excess refined saccharify is converted in addition to stored every bit fatty inward the body.
b. Protein
- One gram of poly peptide is equivalent to four calories.
- Protein plays an of import purpose inward metabolism in addition to the formation of the human body. Protein is the meat of cells in addition to plays a purpose inward repairing damaged trunk parts. Protein is an essential nutrient for musculus edifice every bit good every bit supporting purpose inward the body's metabolism in addition to immune organization inward add-on to acting every bit an loose energy source.
- Daily Nutritional Requirement Numbers for poly peptide is lx grams.
- Protein root is divided into two, namely animate beingness in addition to vegetable sources.
- Animal: beef, chicken, fish, eggs, in addition to milk
- Vegetable: beans, tempeh, tofu
c. Fat
- One gram of fatty is equivalent to 9 calories.
- Fats serve every bit loose energy reserves in addition to protective organs.
- Excess calories from nutrient intake is stored every bit loose energy reserves. Therefore, the consumption of carbohydrates or proteins that your trunk converts excess fat.
- Daily Nutrient Requirements Numbers for fatty yesteryear 62 grams. The consumption of dietary cholesterol last limited in addition to thus every bit non to function yesteryear 300 mg per day.
- Daily fatty intake should last considered. Because excess fatty intake resulted inward the accumulation of fatty that atomic number 82 to obesity in addition to elevated cholesterol. High cholesterol levels tin atomic number 82 to coronary pump illness resulting inward death.
- There are 2 sources of fat, which is fatty root of "good" fats in addition to "bad". Expand resources consumption of proficient fats in addition to cut the consumption of bad fats because bad fats tin atomic number 82 to the opportunity of a fatal disease.
- Sources of proficient fats: fish, vegetable sources similar beans, soy, olive
- Bad fatty sources: organ meats, fried foods, butter, trans-fat inward margarine, fatty inward meat
Set the calorie intake, it's important. Set the a proficient residue of calories tin assistance yous keep a good for yous lifestyle, a good for yous weight in addition to forestall metabolic diseases afterward inward life.
