Calories are not bad, they are necessary, the problem is when more calories are ingested than the body needs.
The calorie is a unit of measure of energy, that is, the necessary amount of heat in the form of energy to be able to produce an increase of 1ºC in a 1 gram mass of water. In nutrition this measure is used since the body needs energy to function properly: functioning of the heart, the musculoskeletal system, the nervous system, etc.
A kilocalorie is the measure of the energy value of food. Our body burns calories using ATP ( adenosine triphosphoric ) which is a nucleotide that obtains energy from cells. Energy reaches our body through the oxidation of the food we eat:
• Fats : oils, sausages, aged cheeses, etc.
• Carbohydrates : potatoes, bread, pasta, fruit, pastries and pastries, etc.
• Proteins : lean meat, fish, eggs, fresh dairy, etc. These are intended for cell repair.
Calories are not bad, they are necessary, the problem is when more calories are ingested than the body needs.
Normocaloric diet
A normocaloric diet or a diet based on garden, sea and farm is one that has a combination of all the necessary elements for the body to perform its functions correctly.
There are no established amounts for everyone since the needs will depend on the age, the body structure of the person and the physical activity carried out. For example, a child between 4 and 13 years old with moderate activity should consume between 1,600 and 2,200 kilocalories per day, but if they are sedentary, it is not recommended that they exceed 1,600.
Likewise, an adult woman between 19 and 30 years old with moderate activity may consume between 2000 and 2200 kilocalories, but if she barely has physical activity, it is not recommended that she exceed 2000.
High calorie diets
Hypercaloric diets are those of strong physical jobs such as those carried out in mining, fields, construction, the market and sports. These diets are characterized by a higher contribution in calories and energy foods, especially of whole carbohydrates (bread, potatoes, rice, pasta), up to 65% of the total daily diet, but always taking care of the intake of oil fatty foods, sweets, or alcohol.
Hypocaloric diet
When calorie intake exceeds the body's required energy, the excess calories accumulate in the form of fat. This favors overweight in people, a serious problem for the health of today's societies. An excess of fat in people favors the appearance of cardiovascular diseases, metabolic diseases such as diabetes and some types of cancer.
Establishing a low-calorie diet helps reduce accumulated fat and excess weight. To do this, the amount of energy foods -fats, proteins and carbohydrates- must be reduced by increasing the intake of foods high in vitamins and fibers that help eliminate these fats.
For weight loss to be carried out in a healthy way, it has to be done gradually. Sudden weight loss only harms the body, favoring the appearance of gastrointestinal disorders, damage to the pancreas, eating disorders, etc.
To lose weight it is important to keep in mind the following rules:
• Understand and understand the need to improve health.
• Adopt healthy eating habits.
• Create a rewards plan other than "eat more."
• Increase your regular physical activity.
Consistent and effective weight-loss diets are based on reducing caloric intake and including a varied and low-calorie meal. On these occasions, it is best to go to an endocrinologist who assesses the general state of health and can establish a personalized diet based on the needs of the patient and their lifestyle habits.
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