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The energy sales in the human organism

Why does the organism energy?
The human body needs energy and nutrients to maintain its functions to be. Energy and nutrients, the body with food in the digestive tract open and where the individual nutrients released.

The tasks must meet the human body:
# Conservation of body heat
# Maintain physical functions (such as walking, muscle activity, digestion, body functions, etc.)
# Maintain mental functions
# Growth
# Regenerate lost body parts (such as skin, hair, fingernails)
# Metabolic activities

The energy needed, the organism from the Overstuff wench slung the food ingredients carbohydrates, fat and protein to some extent. The metabolic and products will arise about the breathing, the kidneys and intestinal Ret.

The energy needs of the human body
The energy needs the organism is transmitted from human to human and from day to day different.
The energy requirements will be divided into two groups:
Total energy demand = basic sales revenue performance

Basic Turnover (JV)

The JV is also known as resting fasting turnover means that it includes the production of energy to maintain all vital functions in hibernation.
The reason turnover is the amount of energy a person in 24 hours in complete silence and lying to maintain body temperature and for the basic metabolism (heart activity, breathing, etc.) on average.

The main factors that influence the GU:
# Age
# Sex
# Size and weight
# Hormones (especially thyroid)
# Percentage body composition (muscle mass in relation to the fat and bones)
# Build
# Stress
# Fever
# Drugs
# Climate

The average basic turnover is usually associated with 1kcal (4.2 kJ) per kilogram of body weight per hour.

JV = 1 kcal / kg / h
Example: A physically gut train inerter, 25jähriger man with a height of 1.85 m has a higher joint venture as a moderately trained 30-year-old woman with a height of 1.65 m.

Power sales
Any increase on the basic sales as well as sales performance.
Power sales = labor turnover leisure sales

The most important factors in determining sales performance:
# Muscle activity (e.g. sport, movement)
# Energy needs for growth (in children, adolescents and athletes)
# Warm ere gelatin (at different ambient temperatures)
# Digestive activity
# Mental activity (limited quantities)

Calculating the energy needs
Details of the amount of energy supply or energy demand made in calories (kcal) or joules (J).

1 kcal = 4.184 kJ
1000 kcal = 4.184 MJ (mega joules)
1 kJ = 0.239 kcal
1 MJ = 239 kcal

The valid unit of energy is kilojoules, but still the Kilocalorie as a unit.
If you kcal in kJ converts, it can be set to “4″ are rounded (1 kcal = 4kJ).

Nutrients - which is one of them

Protein
Protein (chemical / protein) is different from amino acids. Eight of these amino acids the human organism cannot synthesize itself (produce) and is therefore on the supply of food dependent.

These amino acids (lysine, methodism, threnodies, insole urine, valise, leonine, phenyl and tryst pan) called essential. The individual cells of the body are largely composed of proteins, a continuous construction and dismantling. Thus, the body must be constantly and the individual cells so that new amino acids added.

Protein comes in animal and plant foods. The animal protein is valuable for the people (has a higher “biological value”), because the human pattern similar amino acids and therefore more easily from animal protein substance the body can be built.

The daily diet should be from a mix of animal and vegetable protein together.The main suppliers of our protein diet: meat, fish, eggs, milk and milk products (yogurt, ricotta, cream cheese, etc.), soy products (tofu, soy milk, etc.), legumes, cereals, grain products and potatoes.

Fats
Fats (chemically: lipids) consist of the trivalent alcohol glycerol and a maximum of three fatty acids. Fats contain a number of elements, such as the fat-soluble vitamins (A, D, E, K) and cholesterol, which only occurs in animal fats.

The number and type of fatty acids determines the characteristics of a fat and the importance for the human body main characteristics of the fatty acids are chain length (number of carbon atoms).

Up to 4 carbon atoms (C-atoms) are considered short-fatty acids (such B-in the milk), 6 to 12 C atoms as a medium fatty acids (for example, in the milk) and more than 12 C atoms as long Fatty acids (such as oils).

The saturation level (number of non-saturated with hydrogen bonds):
Without double bonds, they are saturated fatty acids (such as meat and sausages), with only one double bond are simply mono-unsaturated or en fatty acids (as in olive oil) and with two or more double bonds as multiple or poly unsaturated fatty acids en (e.g. Sunflower).

With the food fats recorded serve of energy supply and storage as fat. Some polyunsaturated fatty acids are for the human organism is essential and must be fed through the food. This among other things and the structure of cell membranes are as raw material for the prostaglandin.

The organism capable of excess energy, for example, carbohydrates and alcohol, in the liver to convert fats and then as a depot to store fat. Depot fat is in small quantities for the body such as vital as protection for internal organs. In larger quantities, it leads to obesity and is a burden for the heart and circulatory system.

Carbohydrates
The carbohydrates play in the human diet from the entire nutrients most important role. You are responsible for the organism easily utilized and the preferred source of energy.

The number of molecules distinguishes them:
Moo sic char ides have only a molecule, disaccharides consist of two equal or two different mono or polysaccharides, with many linked Moosic char ides.The main dietary sources of carbohydrates are: potatoes, rice, pasta, fruit, vegetables, milk and sweets. Especially sweets are mainly from mono, due to their low nutrient density as “empty calories”.

Vitamins
According to official definition, vitamins organic compounds, the organism or only to insufficient quantity synthesize (produce). You have to be compared to the other nutrients only in small quantities and are fed only a small part in energy metabolism dismantled.

The vitamins are in the body for the exercise and maintenance of physiological (essential) functions. The vitamins are not chemically or functionally comparable. You can therefore also in their function are not mutually replace.

Differences are the vitamins as follows:
The fat-soluble vitamins A, D, E and K and
The water-soluble vitamins B1, B2, B6, B12, biotin, folic acid, niacin and Pant Hot acid.Important food sources for various vitamins are: fresh fruit, fresh vegetables and whole grain products.

Minerals
Minerals are inorganic elements of our food. They are also vital, with a variety of tasks for growth and metabolism.Because of the volume share in the body distinguish between:
Quantity elements (> 50 mg / kg body weight) and
Trace elements (<50 mg / kg body weight).

The volume elements, metals sodium, potassium, calcium and magnesium, and the three non-metals chlorine, phosphorus and sulphur counted.

The trace elements include arsenic, cobalt, chromium, copper, fluoride, iron, iodine, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium and zinc.Iron in this listing is an exceptional position, since it is strictly speaking not a trace element. It is equipped with about 60 mg / kg body weight in the organism and is therefore belongs to the quantity of elements.

The minerals have a variety of biological functions. To play the electrolytes (Na, K, Ca2, Mg2, Cal, HPO42, SO42) as a cargo carrier an important role in water balances of the organism.

Varier tag eats and drinks after the 10 rules of the DGE

Varier tag considers healthy eating, promote performance is well being. The German Society for Nutrition has, on the basis of current scientific knowledge formulated 10 rules to help you exhaled enjoyable and healthy to eat: Get the Best from eating and drinking out - for a long life, for better quality of life.

1st Versatile Food
Enjoy the diversity. There is no “healthy”, “unhealthy” or even “forbidden foods. On the quantity, selection and combination there.

2nd Cereal products - several times a day and plenty of potatoes
Bread, pasta, rice, cereals, preferably from whole grain, and potatoes contain little fat, but plenty of vitamins, minerals, trace elements and fibred and secondary plant materials.

3rd Vegetables and fruit - Take “5″ on the day…
Enjoy 5 servings of fruit and vegetables a day, preferably fresh, cooked only briefly, or as juice - ideally to each main meal and also as a snack: This takes plenty of vitamins, minerals and fiber and secondary plant materials (such as arytenoids, falconoid) supplies. The best thing you can do for your health.

4th Daily milk and milk products, once a week, fish, meat, sausages and eggs in moderation
These foods contain valuable nutrients, such as Calcium in milk, iodine, selenium and omega-3 fatty acids in fish. Meat is due to the high contribution of free iron and vitamins B1, B6 and B12 beneficial. Quantities of 300 - 600g meat and sausage per week are sufficient. If you prefer the low-fat products then leave especially meat products and dairy products.

5th A little fat and fatty foods
Big rich foods usually taste particularly good. Too much dietary fat makes bold and promotes long-term development of cardiovascular diseases and cancer. Keep about the fat in food borders. 70 - 90g fat, preferably vegetable origin, on the day. Dh. a good third less than in the pas provides sufficient life (essential) fatty acids and fat-soluble vitamins and round the taste of food. Look for the hidden fat in meat products and some confectionery, dairy products and biscuits.

6th Sugar and salt in moderation
Enjoy sugar and added sugar to food or drinks only occasionally. Get creative with condiments and spices and herbs with a little salt. Use in any case iodized salt.

7th Plenty of liquid
Water is absolutely vital. Drink about 11 / 2 liters of fluid each day. Alcoholic beverages should only occasionally and then in small quantities are consumed (in men as 0.5 liters of beer or wine or 0.25 l spirits 0.06 per day, half of them women. This represents about 20g or 25ml of pure alcohol).

8th Tasty and carefully prepared
They cook their meals at the lowest possible temperature, as far as it is short, with little water and little fat - that is the natural taste, conserves nutrients and preventing the formation of harmful compounds.

9th Take your time, enjoy your meal
Conscious Food helps to eat properly. The eye eats. Let your time when eating. This is fun, suggests that many access and promotes the feeling of satiety.

10th Pay attention to your weight and stay in motion
With the right weight you feel comfortable and with plenty of movement remains in momentum - Do something for fitness and is well being for your figure!

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