List of caloric content of all foods. What are calories for and what are their benefits - all about calorie foods

14/07/2015 20:59

What do we know about calories? Well, first, that their strenuously consider battling with extra inches at the waist . And they are also considered when they need, on the contrary, to gain weight - for example, athletes. But in that, what give the calories to the body, and what they are, few people think. Understand the question!

What are calories and how do they differ from calories?

Contrary to stereotypes, calories are far from the concept of a unit of “fullness”. Until the 20th century, this unit was used to measure thermal energy, and today it denotes the energy value of products.

History tour

The term “calories” appeared in the 2nd half of the 19th century, thanks to a French scientist who called the calor term for the calorific value unit - thermochemists Favre Zilberman. In the 90s of the same century, food products were “decomposed” into carbohydrates and proteins with fats from the light hand of chemist Wilbur Atwater, after which it was in calories that they began to measure the energy value of each food group. And since the 20th century, everyone who wants to recover or to lose weight urgently, started counting calories in their diets.

What is calorie?

This term implies a certain amount of heat, by means of which the temperature of 1 g of water grows by 1 g Celsius. In traditional physics, it is customary to measure thermal energy in joules, but in everyday life these measurements occur by means of calories. By the way, 1 calorie, as you know, will be equal to 4.1868 joules.

The difference between calories and calories

Everyone who watches his weight, knows the word "calories". With these mysterious units are fighting on all fronts, not really understanding what its action is, where it comes from and where it goes. And most importantly - what is the difference from calories.

• To understand the issue : 1 kilocalorie (kcal) = 1 thousand calories. The analogy is clear and simple: 1 kg = 1 thousand grams.
• On product packaging   The energy value of food is indicated in kilocalories. The word "N calories" on the package - the illiteracy of manufacturers.
• Illiterate are considered   and instructions on the expenditure of "calories" on the simulators in individual sports clubs. We are talking about kilocalories.

What are calories for - the use of calories for the body

To live, we need energy. Without it, it is impossible to move, “pump” blood through your body, breathe, etc. And energy comes to us from our food: how many calories - so much energy .

• 1 g of carbohydrates   = 4 kcal.
• 1 g of proteins   - similarly, 4 kcal.
• 1 g fat   - 9 kcal.

From these components is our food.

Knowing how many of these components in the diet, you can calculate how many calories / energy the body will receive. For example, the most popular product is oatmeal.

In 100 g of product:

• 6 g fat x 9 kcal = 54 kcal
• 51 g carbohydrates x 4 kcal = 204 kcal
• 12 g of protein x 4 kcal = 48 kcal

Total, only 100 g of product   - 306 kcal, which the body spends on metabolism, converting proteins into amino acids, carbohydrates - into glucose and other sugars, and fats - into fatty acids and glycerin.

• Amino Acids from Proteins   - on the formation of new cells. In particular, muscle tissue.
• Glucose from carbohydrates   (laid out on simple sugars) - on cell nutrition. In turn, the body stores glucose in the muscle tissue and in the liver.
• Fat body used as a fuel. In part, they are sent to the liver and converted to cholesterol. Excess fat is stored by the body under the skin - beauties of all ages fight with it (right after a cup of tea with a cake).

When dieting for weight gain, the ideal calorie intake scheme is as follows:

• Up to 30 percent of the diet - squirrels
• Up to 45 percent of the diet - carbohydrates
• Up to 35 percent of the diet - fats

For weight loss:

• Up to 30 percent of the diet - squirrels
• Up to 50 percent - carbohydrates
• Up to 20 percent - fats

How are calorie foods measured?

One of the most popular and effective methods today is calorie counting. When it does not need to give up your favorite food - just keep the balance of calories in the diet.

Basic principles:

• Number of calories per day   = the number of kilocalories that will be consumed per day.
• What would you like to eat   - irrelevant. The main thing - do not jump beyond the limit that is allowed by your normal caloric content.
• Do not reduce the number of kcal / day   relative to the norm per day, in order not to get a "bonus" chronic sores and disruptions in the body.

How to measure calories in foods?

The number of kcal in a dish is measured as follows (for example, oatmeal with milk):

• Products : 200 g of oatmeal, 1 l of milk, 2 tablespoons / l of sugar, ½ h / l of salt and 1 table / l of butter.
• Calorie foods : oatmeal - 732 kcal, milk - 640 kcal, salt - 0 kcal, sugar - 199 kcal, oil - 149.6 kcal.
• Calorie dishes , the final - 1720.6 kcal. Caloric value of 100 g of porridge - 134.9 kcal.

Find the caloric content of a product can be in special tables, good, today there is no shortage of them. But it is worth remembering that ...

• Calorie cooked pasta / cereals   3 times less than before their preparation (raw).
• Weight of meat during cooking   significantly reduced, and rice, on the contrary - increases.
• Calorie Dried Products   (for example, rusks, fruits, mushrooms or berries) is significantly higher than that of raw ones. In this case, we first find out the value of “X” (by how much the mass of the product has decreased after drying), and only then the value of the product from the table is multiplied by the number of “X”.
• If you cook soup , it takes into account not only the caloric content of each component, but seasonings, sour cream and other small things that we usually forget to count.

We count daily calories

To determine this norm, first of all we find out the main indicators:

• Metabolism (OM) . It depends on the mode of operation / movement / power. The calculation formula is: weight x 20 kcal = OB indicator.
• Age . The formula for calculating: for each decade after 20 years, reduce the amount of calories by 2 percent.
• Floor . A man needs more calories.
• The rhythm of life (the percentage of its activity) : sedentary (office-computer) - 20%, sedentary with light activity (walking, shopping, cleaning, etc.) - 30%, average activity - 40%, high (with workouts, with physical work) - 50%.
• Physical Activity (FA) . Calculus formula: metabolic rate x per percentage of activity of the rhythm of life.
• The percentage of energy in the digestion of food (pepp) . The formula of calculation: (physical / activity + metabolic rate) x 10%.

So, the formula for the daily calorific value will be equal to:   PEPP + FA + OB. Further, the result should be adjusted in terms of age category (that is, minus 2% for each decade after 20). If calculations are carried out for a weight loss scheme, then we specify the result further: 1 daily portion of calories - (your weight x 7 kcal).

It should be remembered that just look at the calorie table - a little. It is necessary to compare the caloric content of dishes with the energy needs of the person. That is, for the future mother this will be one daily value, for the child - another, for the athlete - the third, etc.

Where are more calories?

Energy value of products depends solely on their chemical composition. The most low-calorie foods are considered with energy values ​​below 40 kcal / 100 g.

Of the lowest calorie can be noted:

• Vegetables : Lettuce, onions and beets, cucumbers, sweet peppers, garlic with parsley and horseradish.
• Fruit / berries : oranges and strawberries, blackberries, grapefruit, pineapples, quince with cherry plum, cherries, pomegranates, lingonberries and kiwi, apples, raspberries, cherries.
• Meat : rabbit and chicken, kidney, light varieties of veal and beef.
• A fish : Pollock and blue whiting, shrimp, hake and flounder, smelt, pike and pike perch, crucian carp with perch, carp.
• Dairy : any, but fat free.
• Sweets : marshmallow, marshmallow and marmalade.
• Rye bread .

The higher the amount of fiber in the product, the lower the calorie content.

The highest caloric content is 500-900 kcal per 100 g. It is not recommended to abuse such products:

• Oil (of any kind)
• Fatty pork and bacon
• Various smoked sausages
• Cream cakes
• Nuts (any)
• Chocolate

Calorie foods and energy - how to stay slim?

From calories do not lose weight and do not get fat. This is only a unit of measure. . But between the increase / decrease in weight and caloric intake, of course, there is a direct link. The essence of the process is simple - a person eats up the product, and the resulting energy is processed into heat (in the same kilocalories). And, in the 1st g of fat calories more fat than in the 1st g of carbohydrates, namely 9 kcal . That is why fatty foods contribute to weight gain (especially when the body accumulates these kcal, and not properly expend them).

Calorie consumption should correspond to their received amount. therefore an abundant diet of an athlete is absolutely not suitable for a fragile girl with a sedentary lifestyle   - there must be harmony in everything!

Calorie calculation in the diet - who is suitable?

Daily diet with the calculation of calories for an adult with mild exercise.

Breakfast

• 2 soft boiled eggs   - 149.15 kcal.
•   (nuts, fruits, milk) - 225.5 kcal / portion.
• Tea with milk and sugar   - 43 kcal.
• Bun   - 335.7 kcal.

Dinner

• Ear   - 92-100 kcal / portion.
• Mashed potatoes   (milk, butter) - about 200 kcal / portion.
• Boiled beef (150 g) - 381 kcal.
• Vegetable salad with butter   - about 130 kcal / portion.
• Dried fruits compote   (200 g) - 120 kcal.
• Toasts   - 293 kcal.

Dinner

• Boiled chicken breast   (150 g) - 205.5 kcal.
• Vegetable salad with butter   - 130 kcal / portion.
• Coffee with sugar and milk   - 113.7 kcal.
• + kefir before bedtime   - 80 kcal (200 ml, 1%).

Total   : 2426.55 kcal / day.

Daily diet with the calculation of calories in

• Breakfast . Light coffee with milk + fresh fruit + egg + bread (coarse grinding) + butter + jam. Total - about 800 kcal.
• Dinner . Vegetable salad with butter + 100 g of liver + vermicelli with cheese + toasts + cranberry juice + pear. Total - about 850 kcal.
• Afternoon tea . A pair of baked apples + cottage cheese with sour cream - 350 kcal.
• Dinner   . Puree + apple compote + bread + boiled fish. And kefir before bedtime. Total - about 700 kcal.

Total   : 2700 kcal / day.

Daily calories for an athlete

Breakfast

• 2 hard boiled eggs   - about 170 kcal.
• 2 slices of dried bread   (multizlak) - 272.00 kcal, with jam - 130 kcal.
• 150 g oatmeal with milk   - 466.6 kcal.

2nd breakfast

• Protein Energy Bar   - 300 kcal.
• Tea with sugar   - 56 kcal.

Dinner

• Vegetable salad , 300 g - 202.5 kcal.
• Chicken soup , 500 ml - 121.5 kcal.
• Boiled beef , 250 g - 635 kcal.
• Orange juice   - 86 kcal.
• Crackers , 50 g - 352 kcal.

Afternoon tea

• Berry Compote , 200 ml - 72 kcal.
• Bun , 200 g - 678 kcal.

Dinner

• Boiled cod   (salt, dill, oil) - about 200 kcal / portion.
• Stewed vegetables , 200 g - about 99 kcal.
• 2 hard boiled eggs   - 170 kcal.
• Green tea with sugar , cup - 85.2 kcal.

Before bedtime

• Slice of Dried Bread   - 136 kcal.
• Milk and fruit cocktail , 250 ml - 215.6 kcal.

  Total   : 4175.4 kcal.

Each product has its own caloric level - the energy given to a living organism in the process of its full absorption. Proper determination of the energy value of food is important, first of all, to those people who care about the figure, because most of the modern diets are based on reducing the calorie content of the daily diet. And even if you do not want to lose weight, knowing what you eat will help you avoid unnecessary overeating and health problems in the future.

How to determine the calorie content of the product?
The simplest thing is to take advantage of existing calorie tables, in which all products are divided into subject groups. Each group has its own average calorie level, within which you can find both high and low calorie foods. Caloric value of the product in the table is indicated at the rate of one hundred grams.
Independent groups sometimes include:

1. Melons (low-calorie).
   
2. Legumes (medium).
   
3. Citrus (low-calorie).
   
4. Dried vegetables (medium).
   
5. Cereals (calorie level is almost the same as that of cereals).
   
6. Raw materials (food agar - 16, pressed yeast - 85, granulated sugar - 380, etc.).
   
7. Eggs (chicken - 157, dry protein - 336, dry yolk - 623).
   
8. Caviar (medium).
   

When calculating the calories in each particular product, you need to look at its weight and whether we deal with the original, independent element or with a whole set of ingredients mixed in one dish.

Suppose we want to eat an apple. Calculate its caloric content is easiest. At the beginning of the apple you need to weigh. Then you need to look at the calorie table and see how many calories are in a hundred grams of a product - 45. If our apple weighs less than a hundred grams, then its caloric content can be calculated based on the fact that 10 grams of a product contains 4.5 kk (100: 10 = 10; 45:10 = 4,5), in 5 - 2.25, in the 1st - 0.45

If we want to make a salad, then the calorie count of the dish needs to be kept, adding up all the ingredients used in it: tomatoes, cucumbers, dill, vegetable oil. Salt is not taken into account, as it has zero calories.

The calorie content of the soup is calculated using the same table of calories and weight of each ingredient. The calorie content of the water in which the soup is boiled is not taken into account, since it is zero. The energy value of the products during cooking remains the same as indicated in the table - with the heat treatment of kilocalories do not disappear anywhere.

The calorie content of fried foods is calculated using the above formula, with the only difference that the oil used for frying fits into the total caloric value at the rate of 20% of its energy value (the rest of the oil either burns or evaporates, that is, it does not take any part in creating dishes).

Calculate calorie complex dishes need fresh ingredients. In the process of heat treatment, many products are boiled or burned and, accordingly, their caloric content per hundred grams increases, and what it will be exactly - difficult to say, since each of us prepares in his own way.

The calorie content of prepared food is usually indicated on the package - bag, box, plastic container, etc. In the products of factory production (donuts, breakfast cereals, chocolates, etc.) the real energy value usually corresponds to the declared one. In ready meals (salads, pilaf, fried chicken), which is made directly in stores, the stated caloric content of the dish (if it is indicated at all) may not coincide with the real one.