What is a calorie

Calorie - a unit of measurement of energy. With one calorie can be heated one ml of water by one degree C. 1000 calories is 1 kcal. About a hundred years ago, it was coined by a method for determining the energy value of individual foods, which consisted in burning food in a special calorimeter, which measured the amount of heat generated. Nowadays caloric any product can be found in a special table.

Why the body energy

The energy needed for the body to support the work of the internal organs, metabolism and to perform the normal amount of work to be a man for a day. Most of the energy released by the decay of carbohydrates. Proteins are the reserve energy source: they are in the furnace when no carbohydrates, and with proper nutrition Proper nutrition - the basic precepts of healthy food   a source of amino acids. With a balanced diet protein should constitute about 20% of the daily diet, fat - 30% carbohydrates - 50%.

What consist fruit

All fruits are divided into stone, pome and citrus. The nutritional value of the fruit caused significant carbohydrates, organic acids, tannins and dyes, essential oils Essential oils and conception: can help the roses? , A variety of vitamins and minerals. Contents of individual nutrients varies not only in various fruits, but also in different fruits of the same variety grown under different conditions.

Because carbohydrates in fruits often contain sucrose, glucose Glucose: The energy source   and fructose, sweet taste imparting fruit (in pome fruit fructose predominates in stone - glucose and sucrose, in citrus fruits - sucrose). The protein in the fruit is very small (0, 4-0, 9%).

The fruit is also rich in vitamins (C, carotene, flavonoids - they possess antiviral, anti-allergic, anti-cancer and other useful properties), minerals (e.g., bananas and apricots much potassium), trace elements (iodine, fluorine, copper, zinc, manganese), who are involved in metabolic processes.

Most bananas calories (90 kcal per 100 grams), grapes (70), prunes (227), the dried fruit (270-300). Least of all grapefruit contain calories (35), apples (45), oranges (38), apricots (49).

Can you get enough of some fruit

Generally, higher calorie product, the sooner they can be filled. However, it was found that the best saturated with proteins, carbohydrates and followed by the least saturated fats. Thus, the meat or fish saturates better than fruit and vegetables, but the latter is saturated better than any oil.

And the higher the calorie content of one gram of the product, the less it saturates. The famous chocolate, having a very high calorie, saturate less than equal to it by the number of calories the amount of fruit. But the fruits have the ability to stimulate appetite, so the "sit" on some fruits is problematic.

How many calories per day is required to man

The energy needs of the people are dependent on energy costs: the more active lifestyle is a person, the more energy it needs. With an average adult physical activity requires approximately 2,500 kilocalories per day.

The energy required for the body to maintain the operation of all organs and tissues, that is, for the main exchange. For women, these needs are 0, 9 kcal per kg body weight per hour for men - 1 kcal. But the more the weight, the less calories per kg body weight is required to maintain the metabolism. For example, if a woman weighs 70 kg, then the main exchange is spent: 0, 9 · 70 · 24 (hours) = 1512 kcal. But if a woman has an extra 15 kg (in the calculation of ideal body weight), they can be removed from the calculation and then get: 0, 9 · 55 · 24 (hours) = 1212 kcal.

But that's not all, because energy is needed to ensure that human and his work for the day. If a person is engaged in heavy physical labor, then it is required to ensure the same amount of energy at a moderate - 2/3 and with a light - from 1/3 to 1/6. If a woman works as an accountant, then it is required: + 1212 (1212: 3) = 1516 kcal per day. Eating is the amount of calories a day and leading a normal life, a woman is required to lose weight.

We cover the energy consumption of fruit

So our woman with the existing 70 kg and 55 kg desirable, wants to go on a fruit diet, that is, to use during the day some fruit. To cover the energy it will need 4, 5 kg apricots (oranges) or 4 kg of apples, or almost 2 kg of bananas Bananas: the benefits and harms health .

If there is such a long period of time, the number of fruit per day, because of the large amount of undigested fat (the body will be difficult to digest in such a quantity) happen bloating, all the food will not be absorbed, and eventually will, and dysbacteriosis. Furthermore, no impact proteins - the body cells will not recover all tissues, including the skin, begins to age. Lose weight, of course, you can, but at what cost?

What to do?

Energy costs in 1516 kcal per day can be covered with the help of a balanced diet: 50% carbohydrates (vegetables, fruits, cereals), 20% protein (lean meat, fish, seafood) and 30% fat (they are also needed in order to lose weight, because they are solvents required for the metabolism of vitamins).

And the fruit can be used for unloading days, arranging them once a week. During the day, in this case need to eat 1, 5 kg of fruits, divided into 6 steps.

Fruits are very good for food, but they contain enough nutrients to keep your body in optimal condition.

  Galina Romanenko

Products for immunity - organic beef

This beef is the meat of a cow that is fed during the life of those whose supposed to be fed by its nature - fresh grass and hay rather than corn and grain fed cows in a mass production of meat. As a result, the beef is healthier for both the end user and to the environment. This meat contains a lot of vitamins A and E, omega-3, zinc and conjugated linoleic acid (CLA). The concentration of CLA - one of the fatty acids - in organic beef three to five times higher than the meat of cows fed mainly cereals. This substance is a potent stimulator of the immune system.

From the above it is clear that to strengthen the immune system should choose organic meat and eggs, but what to do if such products for any reason are not available? Well, for the normal operation of immunity still need protein, so buy some meat (beef and chicken is - pork is better to eat as little as possible), which is sold in your city, choosing the best possible quality. Those who decided to give up meat, it is recommended to make a plan to strengthen the power of immunity, along with a nutritionist - it will help you develop a vegetarian menu, which will include all the necessary nutrients.

Coconuts and coconut oil

These products are very useful for thyroid gland and metabolism, but in addition, they contain large amounts of lauric acid, which the body converts into monolaurin. This chemical compound is included in the composition of breast milk, and strengthens the immune system of the child, but it can also be obtained from coconuts and coconut oil. A recent study in which examined the ability of lauric kilsoty affect the immune system. It was found that this substance can destroy cells pathogens, thus strengthening the body's defense against infections. Buying coconut oil, try to choose cold-pressed oils that do not contain any additives.

Fresh vegetables

Fresh vegetables contain a significant portion of all the necessary vitamins and minerals a person. It is desirable to fly the seasonal vegetables grown in your area - they tend to contain fewer pesticides and other toxic substances, which are best avoided. Vegetables should be eaten every day, and most of them - fresh: the heat treatment, they lose much of its beneficial properties.

Blueberries and raspberries

These berries contain a particularly large amount of antioxidants Antioxidants: the truth about the notorious benefits   - Compared to other fruits and berries. In addition, they are useful sources of phytochemicals such as anthocyanin, which gives blueberries Benefits and harms of blueberries: the health of the forest   its dark blue color. In addition, blueberries and raspberries contain much less sugar than most other berries. Stir a handful of raspberries and blueberries with a glass of kefir or yogurt, you get a potent vitamin mixture for immunity Strengthening the immune system - help the immune system . In using it for breakfast at least three times a week, you can protect against many infectious diseases.

Mushrooms

Mushrooms strengthen the immune system due to the high concentration of protein, fiber, vitamin C, B vitamins, calcium and other minerals. Their structure also includes a beta klyukany which have long been known for its ability to stimulate the immune system.

Chlorella - a nearly perfect food. These single-celled freshwater algae contains a huge amount of antioxidants that can bind and excrete various toxins, such as mercury. Most of its beneficial properties is required chlorella chlorophyll - that it helps the body absorb more oxygen and purify the blood; it also stimulates the growth and repair of tissues.

Propolis

Propolis - a viscous substance produced by bees, and is one of the most effective natural antimicrobial agents. Moreover, in its composition there are phenolic compounds which help stimulate the immune response.

Tea

Of all the different kinds of tea now we distinguish two types, it is useful to strengthen the body's immune defenses.

Japanese Matcha tea (with the accent on the last vowel), which is sometimes also referred to as a match. This is unfermented tea, which apparently is a fine green powder. This Matcha tea contains approximately seventeen times more antioxidants than blueberries, and seven times more than in black chocolate. Matta - is crushed green tea; it is believed that due to its fine particle properties are enhanced. As in the case of matcha and customary green tea contains a lot of catechins, the most potent of which is epigallocatechin. According to one recent study, its antioxidant properties in 25-100 times stronger than analogical properties of vitamins C and E. In addition, the properties in tea epigallocatechin Matcha is significantly more than the usual green tea.

Basil tea began to use thousands of years ago; it is mentioned in some of the earliest written sources that describe drugs used in Ayurveda. He not only has a high concentration of antioxidants, but also a beneficial effect on memory, the cardiovascular system and eyesight.

Herbs and spices

Herbs and spices are widely used to strengthen the immune system. First among them may be mentioned, of course, garlic Garlic health: almost a panacea   - One of the most effective therapeutic and preventive medicines, which are in the nature. It has anti-fungal, antiviral and antibacterial properties, strengthens the immune defense, and prevent many diseases. In addition, in its composition have substances that have anti-carcinogenic effect of lowering cholesterol, blood pressure and reduce the risk of blood clots and stroke. Fresh garlic is recommended to eat it every day - it is possible to eat just like that, mixed with honey, add to salads, and so on.

• Turmeric is also characterized by high concentration of antioxidants and anti-cancer properties which are more pronounced than that of vitamin C.
• Black pepper not only gives dishes a pleasant flavor and taste, but also improves the absorption of almost all nutrients.
• Oregano. In one tablespoon of oregano contains about the same amount of antioxidants as in a medium-sized apple.
• Cinnamon is a powerful antimicrobial agent. In particular, it can kill E. coli and several other bacteria. In addition, it has anti-inflammatory properties.
• Clove is also anti-inflammatory effect, and in addition, it contains natural analgesics, so that the spice can be used not only to strengthen the immunity, but also, for example, to facilitate toothache.