Калории – это общепринятая единица, при помощи которой определяется количество энергии, поглощаемой с пищей или расходуемой с деятельностью. В соответствии с этим определением, калорийность продуктов – это некий объем энергии, который выделяется для того, чтобы потребляемый продукт мог быть переработан организмом человека. Отсюда происходит деление всех продуктов на легко усваиваемые и долго усваиваемые: на переработку первых организм тратит в разы меньше сил, то есть энергии, чем на переработку последних.
Почему много калорий – это плохо?
Если человек потребляет пищу, перенасыщенную калориями, то избыток неминуемо превращается в жировую ткань, не получая лучшего применения.
Первый способ, если вы хотите сохранить рацион неизменным, бороться с этим – это тратить хотя бы столько же энергии, сколько вы получаете. Попросту, заниматься спортом, вести активный образ жизни, танцевать, двигаться, гулять, проводить время на свежем воздухе, поменьше лежать на диване в обнимку с телевизионным пультом и так далее.
Второй путь – сократить количество потребляемых калорий.
Достаточно – это сколько?
Чтобы понять, сколько калорий нужно в день, чтобы похудеть или хотя бы перестать набирать лишние килограммы и сантиметры, нужно определить необходимое число калорий в день.
Есть мнение, что для женщин это число составляет 2500 калорий, а для мужчин – от 3000. это довольно-таки обобщенный подход, который никак не учитывает индивидуальных характеристик и особенностей. Что если, например, девушка высокая и крупная, а мужчина, наоборот, маленький и тщедушный? Неужели, нормы одинаковы и в этом случае?
Научный подход
Наиболее точная из всех существующих – Маффина-Джеора, позволяющая рассчитать необходимое число калорий для суточного потребления.
Ее компоненты:
1. ОО – основной обмен (калории, используемые на поддержание основной жизнедеятельности в состоянии покоя).
Женщины: ОО = 9,99 * вес (в кг) + 6.25 * рост (см) — 4,92 * возраст — 161
Мужчины: ОО = 9,99 * вес (в кг) + 6.25 * рост (см) — 4,92 * возраст + 5
2. ОР – общий расход (за сутки, при этом коэффициенты меняются в зависимости от образа жизни).
• Сидячий образ жизни: ОО x 1.2
• Незначительная активность (спорт 1-3 дня в неделю): ОО x 1.375
• Средняя активность (спорт 3-5 дня в неделю): ОО x 1.55
• Высокая активность (спорт 6-7 дней в неделю): ОО x 1.725
• Очень высокая активность (занятия спортом каждый день, профессиональные занятия танцами, бегом, плаванием, высокая физическая активность на работе,): ОО x 1.9
В итоге, получается, после всех подсчетов, что, чтобы не полнеть 30-летней женщине, занятой обычной офисной работой, среднего роста, весом порядка 70кг, необходимо ежедневно потреблять не более 1670 ккал, а не предполагаемые 2000 ккал.
Сколько калорий нужно в день, чтобы похудеть
Снижение веса не должно быть опасным для здоровья и жизни. Поэтому нужно точно знать, насколько меньше калорий нужно потреблять. Специалисты рекомендуют уменьшать общую калорийность за неделю на 20%, т.е. суточную калорийность нужно умножить на 0,8.
нижняя безопасная граница без наблюдения врача не должна быть меньше 1200 ккал.
Видео-расчет нормы калорий!
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