1. Definition of calories
Calories (referred to as cards, abbreviated as CAL) are transliterated from English calorie, which is defined as the amount of heat required to raise 1 gram of water by 1 degree Celsius under 1 atmospheric pressure. Calorie is a unit of energy, which is still widely used in nutrition measurement and fitness manuals. The international standard unit of energy is Joule. As the legal unit of food calories, Joule is widely used in Europe, while calorie is used in the United States.
2. Role of calories
Just as computers consume electricity, trucks consume oil, and the daily activities of the human body also consume heat. Heat not only provides energy for people to engage in sports, daily work and life, but also provides energy for human life activities, such as blood circulation, respiration, digestion and absorption. Weight loss people can burn fat through exercise, which can accelerate the consumption of calories to achieve the effect of healthy weight loss.
3. Source of calories
3.1. Protein
Protein is irreplaceable for weight loss. It is responsible for repairing and synthesizing muscle tissue, so as to improve the basic metabolic rate and accelerate calorie consumption.
3.2 carbohydrate
Carbohydrate is the most direct energy to support human physiological activities. It has the characteristics of anaerobic oxidation and aerobic oxidation, which means that carbohydrate can provide energy for anaerobic exercise and aerobic exercise. Carbohydrate is indispensable for muscle growth and fat reduction.
3.3. Fat
Not all fats are harmful to health. Some essential fat soluble vitamins in the human body must be absorbed and transformed through fats.
1. Bamboo shoots
The heat is 19 kcal (100g edible part). Bamboo shoots have the characteristics of low fat, low sugar and multi fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, eliminate food accumulation, prevent constipation, but also prevent colorectal cancer. Bamboo shoots contain little fat and starch. They are natural low-fat and low calorie foods and are good for fat people to lose weight.
2. Mung bean sprout
The heat is 18 kcal (100g), which can clear the accumulation of cholesterol and fat in the blood vessel wall and prevent cardiovascular diseases. Regular consumption of mung bean sprouts can clear away heat and detoxify, diuresis and dehumidification, detoxify alcohol and heat. If people who are addicted to smoking and alcohol and are fat often eat mung bean sprouts, they can clear the intestines and stomach, detoxify heat and clean teeth, and prevent fat from forming under the skin.
3. Papaya
The calorie is 27 kcal (100g edible part). Papain in papaya can decompose fat into fatty acids. Papaya contains an enzyme that can digest protein, which is conducive to the digestion and absorption of food by the human body. Therefore, it has the function of strengthening the spleen and eliminating food. At the same time, it can also treat edema and beriberi, and improve joints.
4. Celery
The calories are 12 kcal (100g edible part). Celery is rich in crude fiber, vitamin B, potassium, calcium, phosphorus and other ingredients. It is hot in summer, and people are easy to get angry, resulting in dry stools. At the same time, people lose more water in hot weather, which is easy to cause sodium and potassium imbalance. Celery can help people moisten their intestines and defecate, and regulate the balance of sodium and potassium. Vitamins have an impact on human skin, nervous system and appetite. If the human body lacks vitamin B2, it is easy to cause fatigue and oral ulcer.
1. Balanced diet
Try to eat a variety of foods every meal, so as to provide the body with a variety of nutrients. Try to eat less food with high fat, because one gram of fat poultry contains 9000 calories, while one gram of protein or carbohydrate only contains 4000 calories. Eat 3-4 liang of lean meat or chicken or fish every day. Eat less sugar and drink less alcohol. A bottle of beer contains 150 kcal.
2. Reduce caloric intake
If you want to lose weight, you should reduce the intake of calories and increase the expenditure of calories. 450 grams of fat in the body is equivalent to 3500 kcal calories. If you lose 0.9 kilograms of fat (equivalent to 7000 kcal calories) every week, you should eat less food with 1000 kcal calories every day. When you lose weight, don’t rush for success. Losing 0.4-0.9 kilograms of weight per week is the best rate to lose weight.
3. Calculate calorie intake
The correct and reasonable calorie intake during weight loss is calculated according to the daily metabolism of the body, which includes basic metabolism and exercise consumption. The total caloric intake of food every day during weight loss is 80% of the daily metabolic caloric intake of the body, which is the reasonable caloric intake range during weight loss.
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