There is a lot of recent talk about dieting recipes, food and sports programs; to combat weight gain from its natural limit, which has been deeply linked to many contemporary chronic diseases, such as stress and diabetes, which are the spark of fuel for many of the fires associated with it, Infects many different body systems and devices.
Diet food is the least amount of foods that can be eaten daily, covering the body’s need for nutrients such as proteins, carbohydrates, fats, vitamins, minerals and water to ensure that all calories in that quantity are burned, In the body; in order to reduce the incidence of obesity.
Daily body needs of calories
The body’s needs for calories vary for adults depending on the effort being made. This effort can be divided into three sections:
Great effort
It is the constant effort, such as the effort of the construction worker, the quarry worker, the harvester, the carpenter … This requires a high calorie level, ranging from 2500 calories to 3500 calories per day.
Medium voltage
It means constant motor effort, without very high energy, such as the effort of the traveling vendor, the reporter, and the answer … This requires a number of calories, ranging from (2000) calories to (3000) calories.
Light voltage
It is a limited localized effort, with little power needed! Such as office work, domestic work … This requires a number of calories, ranging from (1500) calories to (2200) calories.
How to calculate the need of the body of nutrients
Adult humans need about 12% of calories in the form of protein, where the number of calories in one gram of protein is about four calories, and the body needs about 65% of calories in the form of carbohydrate, The amount of calories in one gram of carbohydrates is about four calories, and the body needs about 23% of calories in the form of fatty substances, where the number of calories in one gram of fat is about nine calories, while water can Take it directly, at a rate of three liters As for salts and vitamins, they can be taken as per daily meals. They are not considered as meals. Therefore, the body’s need for the main nutrients can be calculated through the daily need for calories.
Example: If he knows that the need for a worker to transport goods in the port needs about 3000 calories a day, how much is the need for nutrients with fines?
Answer:
- The body’s need of carbohydrates = the product of 65% of the total calories, and the division of the product to four = the equivalent of 488 grams of carbohydrates.
- The body’s need of protein = the product of the product of 12% of the total calories, dividing the output to four = the equivalent of 90 grams of protein.
- The body’s need for fat = 23% of the total calories, dividing the product by nine = 77 grams of fat.
In this way you can choose daily meals, in a way that covers the need of the body of nutrients, and cover less than 500 calories from the daily need of calories, to reduce weight, where the body burns fat, which causes obesity, and stored in it to compensate for the shortage in The daily requirement of calories.
