Energy value amount of energy. Energy value. Daily calories norm

Energy value may be indicated in various units, and buyers are not always focused in information. The portal found out the "causes of splitting data" and decided to help those who follow the figure, calculate their diet.

"KJ" or "Kcal"?

Kilodzhoule and Cylolaria are far from the same thing. Is it possible to come to some uniform denominator so that consumers "are not confused in the testimony"?

- Energy value is the amount of energy released in the human body from food substances to ensure its physiological functions, they explained in the State Standard of Belarus. - In accordance with technical Regulations TP 2007/003 / by "Units of measurements allowed for use in the territory of the Republic of Belarus" the unit of measurement of energy - Joule. However, in our country and CIS countries, the energy value of food products is traditionally indicated in calories.

Recall the multiplication table

If all the same double information on the label is present, you need to learn to translate Kilodzhoule in Cokealoria and vice versa. It is not difficult to do it, only if you know and remember non-good formulas.

The main rule is as follows: 1 kJ is 4,185 kcal, or, if you simplify, 4.2 kcal. We multiply the number of kilokalories by 4.2 and we obtain the almost accurate energy value of the goods in Kilodzhoules.

Example. In 100 grams of high-calorie waffles, Black Sea contains 520 kcal. 520 x 4.2 \u003d 2184 kJ. We look at the label: it states that the energy value of the product is 2180 kJ in 100 g. The difference is minimal. But it will be, because we make an arithmetic action with approximate indicators.

One arithmetic is not healthy

Meanwhile, doctors warn from an ill-conceived mechanical calculation of calories, because the power must be not only moderate, but also full.

- To make an individual diet, you need to know chemical composition Food products, "says Valentina Bolshakova, therapist. - In particular, the ratio of basic foodstuffs - proteins, fats, carbohydrates - should be in a certain relation. The physiologically optimal ratio between them is 1: 1.2: 4.6. The nutritional value of food is also indicated on the packaging of goods.

According to the specialist, proteins of dairy products and fish are digested the most quickly, meat proteins - slower. It should not also forget that plant proteins are absorbed by the human body much worse than animals. The absorption of proteins also depends on the method of culinary processing of food products. In general, the physiological need of an organism in food depends on gender, age, climatic conditions, the general condition of the body, profession and other factors.

• Here are some more recommendations for practical use.
• The amount of protein in the diet should correspond to the physiological norm - 1-1.5 g per 1kg weight per day.
• The optimal amount of fats is 0.8-1.0 g per 1 kg of weight per day.
• It is desirable to limit the amount of carbohydrates up to 3-3.5 g per 1 kg of weight per day, primarily due to simple: sugar, sweets.
• The number of food meals during the day at least 4-5 times - 3 main and 2 additional, consisting of fresh fruits and vegetables, better in raw form.
• The main calorie of the diet should be on the first half of the day.
• The intervals between meals should not exceed 3.5-4 hours.

Alexander Nesterov

Today, every person thinks about his diet. Daily diet should be not only varied, but also useful, with content need quantity Important for the body of microsisses. Do not forget about this property of food, like calorie. He needs to pay special attention.

General concepts

Energy value is a quantitative characteristic of food. In a different way, it is called calorie. It is the amount of energy that is released from food in the human body during digestion. The main condition for this process is good digestibility.

Unit of energy value - kokaloria (kcal or ccal). In an alternative number system, this figure is indicated as kilodzhoule (CJ). The amount of energy value is always indicated by 100 g of the product. This also applies to canned, packaging products, and retail, magical.

Do not forget that food and energy value are two different things. To refer to both of the indicators, cyocaloria is used. Nutritional value is a combination of proteins, carbohydrates and fats. In turn, calorie content is determined by absolutely all product microcomponents.

How to calculate energy value

Energy that is enclosed in calories is formed when oxidation biological substancescontained in products. Therefore, the calculation of the energy value is the process of summing up similar indicators of all microcomponents. It will not work independently to identify their calorie content. This is possible only with expensive equipment. Therefore, the calculation of the calorie content of the product is made by summing up its existing indicators of its ingredients.

For example: Energy value of fats (per 1 g) is 9 CCAL. 1 g of carbohydrate calorie will be 3.75 CCAL. The energy value of proteins (1 g) is 4 CCAL. Ethyl alcohol has 7 kcal, and organic acids are about 3 kcal. In sum, these indicators will make up the total energy value of the product.

Daily calories norm

Absolutely on all products should indicate their energy value of nutrition. Therefore, it is not difficult to calculate the calirage for the next day. At the same time, do not forget about some important aspects:

1. What a lifestyle leads man. From this directly depends on the flowing reactions inside the body. The more active the person moves, the more he burns the energy. Therefore, it is allowed to expand its day menu. If a person is mainly a sedentary lifestyle, then a low-calorie diet is shown.
2. How many times will eat food. If a person eats 4-5 times a day in small portions, then it is allowed to consume several high-calorie products. If food intakes are carried out 1-2 times a day, the portion should be large, but easily digested. Otherwise, excess components of products will turn into fat deposits.
3. What is the volume of food used. When calculating the overall energy value, you should not forget that the capacity of the dishes can significantly varies. The same cups have variations of volume from 250 to 400. Naturally, the total calorie depends on it. Therefore, it should not be calculated in cups, glasses, spoons. Only grams should always be a volume of volume.

If a person is engaged in sports or experiences permanent physical exercise, its daily caloric rate will be: for men - up to 4,200 ccal, for women - 3050 CCAL. In office work, energy values \u200b\u200bmust be respectively: up to 2100 and 1800 CCAL. It is worth noting that with a harsh climate, the caloric rate increases to 15%.

Vegetable products

It is no secret that by the totality, the fewer calorie content is contained in vegetables, fruits and berries. So the energy value of fresh potatoes is 92 CCAL. In the boiled form, this vegetable has 74 kcal, and in fried - 183. Most of the calories are contained in FRI potatoes - up to 270 ccal.

In conventional cabbage, energy value varies from 23 to 43 CCAL, depending on the degree of maturity. In Brussels, it contains 52 kcal, and in Beijing - about 16. The less calories in the quashan cabbage - 18, and more - in stew (up to 74).

From the rest of the vegetables you can allocate: carrots - 37, onions - 41, zucchini - 23, eggplants - 24, cucumbers - 14, pumpkin - 25, bulgarian pepper - 27, tomatoes - 23, dill - 32.

Of the fruits are the low-calorie, the apple - 37, orange - 40, pear - 42. The less of the total energy value is contained in such a citrus as lemon (33 CCAL). From the low-calorie berries are the following: Cranberries - 26, blackberry - 31, strawberry - 34 and currant - 38.

Such fruit fruits such as mango - 67 and banana - 89 have the greatest energy value.

Milk products

This group of nutrition elements is especially important for people actively engaged. physical labor and sports. The energy value of milk products can vary from 57 to 1000 CCAL. The fact is that they contain a large amount of serum protein and casein.

Calorie kefir, depending on the degree of fatty, varies from 63 to 67 CCAL. Milk purified has 57 kcal, cow - up to 70, goat - up to 66. The energy value of sour cream also depends on fat content. On average, this indicator is in the range from 250 to 300 CCAL. Cottage cheese has a calirage from 84 to 250, and cheese - from 169 to 400.

It makes it possible that the cream is more harmful to the body than the same oil, but it is not. 100 g of the product contains up to 211 CCAL. And low-fat cream and have only 110 ccal. In turn, the energy value of the oil can reach 930 CCAL. Margarine and mayonnaise here relative to calories are in the middle - about 700 CCAL.

The least of the total energy value from dairy products is contained in Prostokvash - up to 65 CCAL.

Meat and eggs

These foods are rightfully considered the main sources of animal protein. In addition, they contain a large amount of carbohydrates and such useful substanceslike Taurine and Creatine. The energy value of meat products is estimated as high, compared with vegetables, fruits and cereals. On the other hand, they are much more nutritious, so suitable for the daily menu of people with a fit way of life.

The lowest calorie meat product is a bird. The chicken contains about 200 CCAL. In the boiled form meat of this bird will have only 137 kcal. In chicken per 100 g of pure weight 180 CCal. The most high-calorie birds are goose and duck - 319 and 347, respectively. Turkey has an energy value identical to chicken. The smallest caloric content of Pheasant - up to 150.

From meat products, the low-caloriemes are the following: Zaitan and Rolyatina - 119 and 179, respectively. In the second place are beef and veal - 200 CCAL. The most calories and hard digestible - lamb and pork (300 and 400, respectively). It is worth noting that in the fried form, any of the above-mentioned products will have energy value almost 2 times more than in fresh or boiled.

As for meat products, boiled sausage and cutlets will be the caloriests - up to 250 ccal. In turn, smoked and ham have up to 400.

Egg energy value is 50 CCAL. Omelet excluding spices - 209 CCAL. Extremely not recommended for use egg powderSince its caloric content can sometimes reach 580 CCAL.

Fish and seafood

Some of the most vital microcomponents for the human body are phosphorus and iodine. In the fish and seafood of these substances abound. Also, their advantage is relatively low calorie.

The energy value of Line and Sterlidi is only 38 and 78 CCAL, respectively. In addition, from low-caloric fish can be allocated: HEK - 79, Merlusa - 80, bream - 98, flounder - 99. For prophylactic diets allowed: sturgeon - 101, stavride - 110, Beluga - 131, kefal - 141, cod - 148, Som - 159, pike - 164 and Sudak - 172.

From fat and high-calorie fish, a large amount of which is harmful to the body and contraindicated for daily use, you can highlight: perch - 198, salmon - 226, carp - 249, halibut - 262, tuna - 297. The energy value of about 400 CCAL contains mackerel and herring .

Shrimps, mussels, crayfish and lobsters have calorie content from 70 to 95 CCAL. The energy value of such semi-finished products, as crab sticks and cod livers, is 100 and 600, respectively. As for the caviar, the less of the whole can be contained in red - up to 258, and more - in black (about 315). Sea cabbage has only 4 kcal.

Grass products and products

In this case, calorie will depend on grades. It should be noted that some of the bread products are useful even with strict diets. In any case, doctors do not recommend using a large amount of cereal product daily.

From the croup of the smallest calorieness: buckwheat - 349, manna - 355, pearl - 358 and oatmeal - 380. As for cereals, here are the most useful, from the point of view of nutrition, are: millet and rice - 329 and 351, respectively.

Energy value of food from flour can vary from 110 to 700 CCAL. The calorie content of bagels ranges from 240 to 295. Buns depending on the variety and grinding of flour - from 275 to 290 kcal. The rest of the most popular product in cooking have the following energy value: pasta - 344, crackers - 352, Sugaries - 355, bread - from 199 to 370.

From nuts can be allocated: peanuts - 632, almonds and pistachios - 638, forest - 655, hazelnut - 706 and cedar - 721.

Confectionery and Drinks

There is an opinion that there is nothing devastating sweets for a slim figure. However, such a statement is very loose with reality. If you use sweets moderately, they will be useful opposite, as they contain a lot of glucose.

Jam and marmalade are considered the most low-calorie sucrose products - 268 and 305 CCAL, respectively. Also for lung diet shown: honey - 313 and caramel - 373. Halva and chocolate have energy value from 500 to 550. Caloric content of pure sugar - 375.

From beverages, in addition to non-carbonated water (0) and green tea (1), natural coffee (5) and kvass (20) are the most harmless. Calorie juices: Tomato - 19, carrot - 28, apple - 43, pineapple - 51, grape and orange - by 55. Compote, cocoa and soda have an energy value of about 60 CCAL.

Of alcoholic beverages The low-caloriems are considered: beer (39), dry wine (68) and champagne (86). A similar indicator of vodka and brandy varies from 230 to 240 kcal. The energy value of the liquor is 332 CCAL.

Purpose of classes: To be able to determine the energy value of food products based on their chemical composition.

1. Familiarity with the concepts of food and energy value of food.

2. Determination of the food and energy value of products.

3. Establishment of the percentage of satisfying the daily need of the body of the average person, in the main foods and energy due to the products under consideration.

Theoretical part:

Nutrition is one of the most important factors of human health. To build tissues and ensuring the metabolic processes, all components of products are needed, however, the main foodsties include proteins, fats, carbohydrates, vitamins and minerals. The need for energy is satisfied mainly due to proteins, fats and carbohydrates.

The nutritional value - the concept reflecting the full fullness of useful properties food Product, including the degree of ensuring the physiological needs of a person in major foodstuffs, energy and organoleptic advantages. It is characterized by a chemical composition of the food product, taking into account its consumption in conventional quantities.

Energy value - The amount of energy released from the food product in the human body to ensure its physiological functions.

The energy value of food is characterized by the amount of heat allocated in the human body with biochemical reactions. It is measured in units of thermal energy - kilocalorias (kcal) or energy units - kilodzhoules (KJ) (1 kcal \u003d 4.184 kJ).

To determine the amount of food that requires a person to replenish its energy costs, it is necessary to calculate the calorie content of food consumed.

It is known that proteins, fats, carbohydrates and other nutrients with full oxidation in the human body allocate a different amount of thermal energy:

1 g of digested carbohydrates - 3.75 kcal or 15.7 kJ;

1 g of fats - 9.0 kcal or 37.7 kJ;

1 g of proteins - 4.0 kcal or 16.7 kJ;

1 g of organic acids:

Acetic - 3.5 kcal or 14.6 kJ;

Apple - 2.4 kcal or 10.1 kJ;

Dairy - 3.6 kcal or 15.1 kJ

Lemon - 2.5 kcal or 10.5 kJ

If the acid is unknown, use the 3.0 kcal coefficient or 12.6 kJ.

Knowing the above energy coefficients, it is possible to calculate the calorie content of the entire day diet or caloric content of any food product, if its chemical composition is known.

Example. Determine the energy value of 200 g of pasteurized cow's milk if it contains (in%): proteins - 3.5, fats - 3.2; Carbohydrates - 4.5.

Table 3.

Norms of the physiological need for foods and energy for an adult (18-59 years)

200 g of milk contains:

proteins 3.5 x 2 \u003d 7 g;

fat 3.2 x 2 \u003d 6.4 g;

carbohydrates 4.5 x 2 \u003d 9

Knowing caloric content of 1 g of proteins, fats, carbohydrates, it is possible to calculate the energy value (in d): proteins - 7, fats - 6.4, carbohydrates - 9.

4.0 kcal proteins (16.7 kJ) x 7 \u003d 28.0 kcal (116.9 kJ);

9.0 kcal fats (37.7 kJ) x 6.4 \u003d 57.6 kcal (241.3 kJ);

carbohydrates 3.75 kcal (15.7 kJ) x 9 \u003d 33.8 kcal (141.3 kJ).

3. Consequently, the energy value of 200 g of milk cow's pasteurized is equal to:

28.0 Kcal (116.9 KJ) + 57.6 Kcal (241.3 KJ) + 33.8 Kcal (141.3 kJ) \u003d

119.4 Kcal (499.5 kJ).

The daily need of the average person (D) is:

Carbohydrates 422.

Organic. K-you 2

Energy. prices. Kcal 2850.

In 200 g of pasteurized cow milk contains (d): proteins - 7; Fats - 6.4; Carbohydrates - 9. The percentage of satisfying the daily needs of the body of the average human in the main foods and energy will be:

proteins 7 x 100/88 \u003d 7.95%;

fats 6.4 x 100/107 \u003d 6.0%;

carbohydrates 9.0 x 100/422 \u003d 2.1%;

energ. prices. 119.4 (499.5 KJ) Kcal x 100 / 2850kkal (11900 kJ) \u003d 4.2%

Practical part: Work is carried out according to an individual task.

1. Determine the energy value of the product.

2. To establish a percentage of satisfying the daily need of an average human body in proteins, fats, carbohydrates and energy through the proposed products.

Questions for knowledge control:

What is the nutritional value of products?

Table 4.

Continuing Table 4.

What is the energy value of products?

What units is the energy value of the products?

What foodstuffs relate to the main?

What is the energy value of proteins, fats and carbohydrates?

Product. Cylolaria, used to measure the energy value of food, is also called "Food Calori", therefore, when specifying caloric content in kilokalories, the "kilo" prefix is \u200b\u200boften lowered.

The nutritional value The product is the content of carbohydrates, fats and proteins from the calculation by 100 grams of the product.

For products, not yet ready-to-eat, pasta, cereals, dumplings and the like - energy and nutritional value It is indicated in the calculation of 100 grams of the original (i.e., raw or dry) product.

Energy value of the main components of food

The table shows only the mean values \u200b\u200bfor each class of substances. Accurate values \u200b\u200bcan be slightly different from the substance to the substance.

Watch what is "energy value" in other dictionaries:

energy value - (eg when recycling waste) [A.S.Goldberg. English Russian energy dictionary. 2006] Themes of Energy as a whole en Energy Validation ...

energy value - 3.1.27 Energy Value (Energy Value): The value of the energy value of the fuel obtained from the tires, measured in British thermal units / pound or calorie / grams. A source …

1) edible substance The amount of energy (in calories or joules), exempting when oxidizing in the body of 1 g of a certain type of food substances; 2) the food product is the amount of energy (in calories or joules), freed when oxidation in ... ... Big Medical Dictionary

Energy value - - the amount of energy released during the oxidation of 1 g of feed substances in the animal organism: carbohydrates 4.1 kcal; 4.1 kcal proteins; Fats 9.3 kcal or in joules, respectively 17.2; 17.2 and 38.9 ... Dictionary of terms in physiology of farm animals

The totality of indicators characterizing the possibility of feeding the needs of the animal in energy and nutrients. [GOST R 51848 2001] Themes of animal feed Generalizing terms Quality of feed-made products ... Technical translator directory

energy value (bakery) - NDP. The calorie content of the bakery product is the amount of energy released in the human body from the nutrients of the bakery product to ensure its physiological functions. [GOST R 51785 2001] Invalid, non-recommended calorie ... Technical translator directory

energy value of bakery products - NDP. The calorie content of bakery products The characteristic of bakery products, expressing the share of energy released from bakery products in the process of biological oxidation and used to ensure physiological functions ... ... Technical translator directory

energy value (feed) - 26 Energy value (feed): a set of indicators characterizing the possibility of feeding to satisfy the needs of the animal in energy and nutrients. Quality of feed products Source: GOST R 51848 2001: ... ... Dictionary directory terms of regulatory and technical documentation

energy value of fuel (calorie) - 3.1.31 Energy value of fuel (calorie) (Fuel Value): Calority, measured in British thermal units (BTU) / Pound or Cal / g. A source … Dictionary directory terms of regulatory and technical documentation

Energy value of bakery products - 101 Energy value of NDP bakery products. To the Yuri of Bakery Products The characteristic of bakery products, which is expressed by the share of energy released from bakery products in the process of biological oxidation and ... ... Dictionary directory terms of regulatory and technical documentation

Books

• 7 keys for inspiration. Sufi Energy Practice, Tretyakov Nikolay Yuryevich. Sufi practice is not only one of the most ancient mystical traditions. It is a subtle knowledge of the human psychology, a surprisingly slender knowledge system for the development of the personality. ...

According to the existing rules, the manufacturer on the packaging of all products indicates their energy value in certain units: kilocalories, as well as kilodzhoules.

Calico is a unit of energy required to heat water to the degree. Joule is equivalent to her in the metric dimension.

To speak in the context of physics, then the Joule is equal to work that is performed to move to a meter distance of the application point of the application to one Newton.

Nuances recalculation

Energy value It is customary to be measured in kilogram-calories (kcal), the unit of which is equal to a thousand calories. But now in nutrition, if you say calories, it is implied by Cokealoria.

1 kcal corresponds to 4.2 kilodzhoula.

Consequently, to find out the number of kcal, follows the number in the KJ to divide by 4.2.

It is even easier to recalculate with the help of an online calculator online.

The importance of calculations

With the help of simple computing, you can accurately know the dosing of food and physical exertion.

Here is an example: in training with certain exercises, you managed to burn 250 kcal. After you ate the fruit with calorie content of 70 kcal, and then they decided to enjoy the dessert, on the packaging of which 756 kJ. The last digit is divided into the above 4.2 and in the end we get 180 kcal.

All this we fold: -250 + 70 + 180 and the result leaves 0. Your workout fully compensated for the energy you spent, revealing certain products.. That is, in the figure, even the calorie cupcake will not affect negatively.

Proper nutrition

For several years, scientists have tried to identify the same diet to consider the most effective. Eventually the best results have demonstrated such rations.:
low-lived diet with 20% kcal or with a large presence of fats - up to 40% kcal;
Highly car blind - 65% kcal or with their restrictions - 35% kcal;
The protein intake is very moderate - 15% kcal or more of them - up to 25% kcal.

So anyone can choose what he is more likely.