Just as automobiles need fuel or electricity to drive, we humans also need heat to maintain various operations of our bodies, and where does this heat come from? It comes from the food you eat every day. After the food is digested and absorbed by th...
Just as automobiles need fuel or electricity to drive, we humans also need heat to maintain various operations of our bodies, and where does this heat come from? It comes from the food you eat every day. After the food is digested and absorbed by the human body, it can be used to generate heat, and it acts in various places, such as: maintaining normal temperature, heartbeat and other basic functions to maintain life phenomena, or to carry out thinking, various activities, growth and development, so whether we are awake or sleeping, we need to consume heat every minute and every second of our lives, just a difference of more or less consumption. Small passenger cars, leisure and travel cars, large trucks, etc., the fuel consumption of different sizes and models is different in different environments; the same is true for humans. According to individual differences, the heat consumed by everyone every day is different, and the demand is of course different. What factors will affect our needs? Let’s take a look now!
Popular units Generally, cars replenish energy by refueling, and then they can estimate how far they can turn from the remaining amount of oil; and we replenish heat through food, so how can we know how much heat it can provide after eating food?In nutrition, the heat is usually based on the large-calorie (kcal) and 1 gram of carbohydrates and protein. Generally speaking, the heat of 1 gram of carbohydrates and 1 gram of fat and 9 calories, 1 gram of alcohol and 7 calories (1 ml 5.6 calories) , so as long as you know the ingredients of the food, you can calculate the heat!
If you want to know the actual heat of each food, you can refer to the Food Nutritional Ingredient Database of the Food Pharmacy Department of the Ministry of Fufu!
The factors affecting hot demand There are many reasons for the hot demand, such as gender, age, height, weight, body composition and activity volume. Because muscle tissue consumes more heat than fat tissues, people with relatively heavy weight will have higher demand for heat; jobs that consume more energy will also require more energy if they have a relatively large body weight. In addition, if the body is in special conditions such as growth and development, pregnancy and breastfeeding, injury or disease, these processes of cell growth, birthing new life or organizational repair are very energy-consuming, so in addition to the original needs, it may also require a little heat to be used.Specially, compared with adults, it is mostly used to store hot white fat (WAT), because the baby is less developed, it is difficult to maintain the basic temperature through shaking, and there will be more versatile brown fat (brown adipose tissue, BAT) consumes heat and helps them maintain their temperature, but the brown fat tissues gradually decrease as they grow, while the proportion of white fat will increase, so the heat consumed by the fat tissues will gradually decrease.
Heat balance When your heat is insufficient, how should you observe it? The body is very smart! If the energy is not enough, it will cause a feeling of hunger, urging us to eat, but how much do we have to eat? Will you accidentally eat too much? This is more difficult to measure accurately. Therefore, when the heat you eat is greater than the demand, the excess will not be wasted, but will be stored in the body in the form of liver sugar or fat. When there is demand, it will be sent to the market! On the contrary, when food is not enough, we will start to consume pre-stored energy.Weight changes are one way to observe the balance of heat. If the heat consumed continues to be lower than the consumption, the weight will gradually decrease; and when we eat more heat than the body needs, we will become fat. Therefore, whether you want to carry out physical management such as weight gain or weight loss, as long as you have the concept of heat balance, and control the source of heat (balanced diet) and effectively use the heat (appropriate for exercise), you can achieve the goal of physical management and make yourself healthier, confident and energetic.
One of the things you need to note is that the order of energy consumption is to use liver sugar first and then fat. Therefore, if you want to reduce physical fat through exercise, you should not only pay attention to the strength of the exercise and choose the exercise that suits you, but also pay attention to the exercise that lasts for a period of time to effectively reduce physical fat!
In addition, the World Health Organization proposed that "obesity is a chronic disease". Compared with people with healthy weight, obese people suffer from higher risks in problems such as diabetes, hypertension and cardiovascular diseases; and excessive weight is easy to get along with symptoms such as poor nutrition, loose bone quality, and menstrual distortion. Therefore, maintaining weight in a normal range can not only make you healthier, but maintaining your ideal condition can also make you more confident. It is a question worth paying attention to for modern people.
Simple heat calculationWill you see here, be curious, since the heat of food can be measured, can we measure our own heat consumption? There are ways to measure it! There are two main methods of heat measurement: "direct heat measurement method" and "interconnect heat measurement method".
Plant 1: Direct heat measurement method requires the subject to enter an extremely tight closed space. The heat generated by the body will be absorbed by the water around the instrument, causing the water temperature to rise, and then use this to calculate the heat consumed by the body. This method is more accurate, but the instrument is expensive and has complex operation methods, so it is rarely used.Type 2: In-connection heat measurement method analyzes the gases of the subject during breathing, and calculates the heat consumption by calculating the carbon dioxide generated by breathing and the amount of oxygen used..
Calculate your own health weight + daily hot demand In addition to the above-mentioned actual method of measuring hot consumption, some simple hot calculation formulas are now derived. As long as the variables are input into personal data, the hot demand can be estimated~Generally, Harris– Benedict equation formula is commonly used to obtain the baseline thanksgiving rate Basel Metabolic Rate (BMR), and then multiply the activity quantity to calculate the hot. All formulas are basically calculated based on the variables of gender, height, weight, age and activity. We also provide another algorithm here and include health weight variables for reference.
Step 1: Calculate your own health weight (BMI=22 weight)Health weight = 22& times; Height (m) squareBody mass index Body Mass Index (BMI) = Weight (kg) / Height (m) square (Kg/m2)
BMI can be used to measure the obesity of adults (excluding women under 18, who are undergoing heavy training, sportsmen, pregnant or breastfeeding, weak body or sedentary elderly people)
In addition to BMI≥27, if the male waist is >90cm, or the female waist is >80cm, it is also considered obese!
Step 2: Calculate the static thanks rate (RMR)Resting Metabolic Rate(RMR), which refers to the heat consumed when you do nothing all day.
The calculation method is as follows:Male: RMR(kcal/kg/d)=25.44-[0.01807× Age]-[0.1448× Physical weight (kg)]+[0.03797× Height (cm)]
Female: RMR(kcal/kg/d)=23.1811-[0.01807× Age]-[0.1448× Physical weight (kg)]+[0.03797× Height (cm)]
Step 3: According to your own habits, follow the activity intensity index
Step 4: Calculate the daily hot demand
Just like a car needs to be returned to the factory for regular maintenance, we must always pay attention to our physical condition so that the disease will not come to the door quietly. Modern people are busy with life, so it may be difficult to control the amount of heat they eat every day, but they still need to remind themselves not to be appropriate in terms of food they eat, whether they are sufficient in their activities, and observe their health status through regular weight measurements and health examinations. The more knowledge you have, the more power you have. I hope that after reading this article, you will have more understanding of the popularity!
