- Calorie fruit: bananas and have calories
- Fruit composition
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