What is calorie, what is empty calorie, these do not know still want to lose weight!
All know that when the calories absorbed are greater than the calories burned, we will increase the weight, and vice versa.
However, do you know that the calories on the food label are misleading, do you know that digestion also consumes a lot of calories, do you know empty calories?
First, what is calories?
A calorie is the energy needed to raise 1 gram of water by 1 degree Celsius. One kilocalorie (kcal) is the energy needed to raise 1 kilogram of water by 1 degree Celsius, also known as a big card.
Calories, kcals, and big cards are often used interchangeably, making it easy to mislead consumers. The calories described on the food label actually refer to the kcal, and the chocolate bar labeled Calories 190 is actually 190 kcal.
Second, the use of calories!
Each food contains different amounts of energy that are released during our digestion and then absorbed by the body and stored in certain molecules, allowing the body to break down and provide energy when needed.
These energies have three uses:
[1] 10% is used in the process of digestion.
[2] 20% is used for physical exercise.
[3] 70% is used for organs and tissues in the body, that is, basic metabolism.
For women, a daily intake of 2000kcal and a male need 2500kcal, but that doesn't mean you have to take 2000/2500kcal per day. These values ​​will vary depending on your weight, activity and muscle mass.
For example, a Tour de France can consume 9000kcal a day! (Refer to Hi Sports Diet Calculator to get the calories you need every day)
Third, the intake of calories = calories absorbed?
The calorie label of the food and the energy that can be absorbed are two different things.
Plant fiber-rich foods like celery or whole-grain cereals require not only more energy to digest them, but they are also rich in cellulose that the body cannot digest, so this part of the energy is not absorbed.
Even with celery and potato chips that contain the same calories, eating celery consumes a lot less calories than potato chips.
Even with the same food, the ability of different people to absorb energy varies, because each person's enzyme activity is different, the intestinal bacteria are different, and the length of the intestine is different.
Fourth, empty calories
Empty calories are calories that are found in foods that provide a lot of energy but have low nutritional value.
Foods that provide empty calories are almost free of dietary fiber, amino acids, antioxidants, minerals or vitamins.
Empty calories come mainly from solid fats and added sugar. Alcohol is also an important source of empty calories. An ordinary beer is rich in 153 kcal.
Solid fats: Although they naturally occur in many foods, they are usually added during food processing and during the preparation of certain foods. But butter is an example. Don't touch the butter on the bread.
Adding sugar: Sweeteners added to foods and beverages during food processing are not only rich in calories, but also have no nutritional value. The most common added sugars are white sugar and corn syrup.
The following foods and beverages contain very exaggerated empty calories that will not only destroy your body, but your health will be persecuted, and you will be far away:
ice cream
Donut
pastry
Biscuits
cake
Fat ribs
Bacon
hot dog
sausage
Duck neck
cheese
cream
Animal oil
pizza
Carbonated drinks
Fruit drink
Sports drinks (drinking under high-intensity exercise)
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