Сайт о здоровом образе жизни и правильном питании
Суточные энергозатраты человека определяются его потребностью в энергии и питательных веществах. Для каждого человека этот показатель будет разным, потому что все мы ведем, свойственным только нам, образ жизни в зависимости от физического и эмоционального развития, образования и культуры питания.
Главное в практике применения знаний о принципах энергообмена состоит в правильном учете ваших ежедневных энергозатрат. Каждый день человек спит, ест, работает и занимается своим досугом после работы.
Формула по определению суточных энергозатрат выглядит следующим образом:
ЭЗ=ОО+ЭР+ЭД+ЭП ккал/час, где
ЭЗ — Суточные энергозатраты человека
ОО — Основной обмен веществ;
ЭР — Энергия, которая тратится на работу;
ЭД — Энергия, расходуемая во время досуга;
ЭП — Энергия, расходуемая на усвоение пищи
Основной объем (ОО) — это количество энергии, необходимое для поддержания жизни организма, который находится в состоянии покоя. Для мужчин он равен 1 ккал на 1 кг массы в час, а для женщин — 0. 9 ккал/час. Что это значит. Рассмотрим пример: Вы мужчина и весите 100кг, тогда основной объем составит:
1 х 100кг х 24часа = 2400 ккал/час;
Для женщин весом 100кг - 0.9 х 100кг х 24часа = 2160 ккал/час
Такое количество энергии вы должны получать для нормальной жизнедеятельности организма, при условии, что вы не хотите худеть.
Если у вас лишний вес и вы хотите от него избавиться, то нужно определить желаемую массу тела и снова рассчитать калораж.
Например: Вы хотите весить 75кг, значит основной суточный объем должен быть 0.9 х 75кг х 24часа =1620 ккал/час для женщин; 1 =75кг х 24часа = 1800ккал/час — для мужчин.
Значит женщине, чтобы похудеть, нужно употреблять 1620 ккал/час
а мужчине — 1800 ккал/час.
Энергия затрачиваемая на работу (ЭР) — зависит от степени тяжести выполняемого труда и количества времени, затраченного на него
Таблица№1 энергозатрат человека в категории РАБОТА
| № п/п | Наименование | Количество Ккал/мин х кг | Примечание |
| 1 | Пожарник на пожаре | 0.211 | |
| 2 | Тяжелая работа на производстве (сталевары, металлурги,землекопы, грузчики) | 0.1409 | |
| 3 | Рабочие на стройке (бетонщики, каменщики, арматурщики, штукатуры) | 0.123 | |
| 4 | Шахтеры, уход за скотом на ферме, кровельщики | 0.106 | |
| 5 | Рабочие на стройке( маляры, сварщики) | 0.097 | |
| 6 | Сантехники, укладка кафеля | 0.079 | |
| 7 | Спортивный тренер, массажист | 0.070 | |
| 8 | Плотники, электрики | 0.062 | |
| 9 | Актеры в театре | 0.053 | |
| 10 | Водители большегрузных машин и механизмов, бармен | 0.0439 | |
| 11 | Водители автобусов и автомашин | 0.035 | |
| 12 | Учеба (школьники, студенты), работа в офисе | 0.031 | |
| 13 | Работа за компьютером | 0.024 | |
Например: Вы работаете в офисе 8 часов, ваш вес 75 кг.
Тогда ваши ЭР составит(0.031ккал/мин*кг х 60мин) х 8 часов х 75кг = 1116,0 ккал
Затраты энергии во время досуга (ЭД) для стандартного человека определяются,
исходя от вида деятельности с учетом затраченного времени
Таблица №2 энергозатраты человека в категории работа на даче, огороде, гараже (ДОСУГ)
| № п/п | Наименование | Количество Ккал/мин*кг | Примечание |
| 1 | Рубка дров, срезка деревьев, ручная уборка снега, плотницкие работы по дому, перекопка огорода | 0.106 | |
| 2 | Переноска и складывание дров, выкапывание в саду ям, прочистка водостоков | 0.0879 | |
| 3 | Работа в огороде (посадка, прополка, полив), починка мебели | 0.081 | |
| 4 | Работа с газонокосилкой, общая работа в огороде, посадка деревьев и кустарников | 0.079 | |
| 5 | Работа в огороде граблями, уборка листьев | 0.070 | |
| 6 | Ремонт автомашины | 0.053 | |
Таблица№3 энергозатраты человека в категории ДОСУГ (спорт)
| № п/п | Наименование | Количество Ккал/мин х кг | Примечание |
| 1 | велосипед V=35км/час; | 0.2899 | |
| 2 | бег 15км/час | 0.255 | |
| 3 | велосипед 30км/час; гандбол | 0.211 | |
| 4 | альпинизм (восхождение); плавание (баттерфляй и кроль) | 0.194 | |
| 5 | велосипедный тренажер (высокая активность) | 0.185 | |
| 6 | лыжный тренажер | 0.167 | |
| 7 | бег на природе; ориентирование на местности, бокс | 0.158 | |
| 8 | горный велосипед | 0.150 | |
| 9 | футбол; ракетбол; теннис; катание на роликах; санный спорт; гребной тренажер (средняя активность; велосипедный тренажер(средняя активность); стэп-аэробика (легкая); аэробика интенсивная |
0.123 |
|
| 10 | баскетбол; спортивная ходьба | 0.114 | |
| 11 | интенсивный подъем тяжестей; фехтование; катание с гор на лыжах; плавание (общее); водные лыжи; борьба; быстрые танцы | 0.106 | |
| 12 | аэробика легкая, гольф | 0.097 | |
| 13 | тренажеры типа «наездник»; гребля на байдарках; катание на скейтборде; плавание с маской и трубкой; ходьба 8км/час | 0.0879 | |
| 14 | ритмическая гимнастика легкая; бадминтон; ходьба 7км/час | 0.079 | |
| 15 | водная аэробика; хатха-йога; керлинг; верховая езда; волейбол (соревнования); ходьба 6 км/час | 0.07 | |
| 16 | стрельба из лука | 0.062 | |
| 17 | подъем тяжестей; кегли; волейбол (игра); водный волейбол; медленные танцы | 0.053 | |
| 18 | бильярд | 0.0439 | |
Энергия, расходуемая на усвоение пищи (ЭП) составляет 6.5% от основного обмена при смешанном варианте питания.
Самое главное — это соблюдать соответствие между расходом энергии и энергоценностью потребляемой пищи. Регулируйя свои энергозатраты, вы можете сами контролировать свой вес. Например во время ходьбы энергозатраты увеличиваются на 80 - 100%, а при беге - не 400%.
Зная, как правильно рассчитать свои энергозатраты, вы можете в соответствии с этим составить свой ежедневный рацион питания и стать самому себе диетологом.
Спасибо!
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