The principles of good nutrition are based on several postulates, which are described below..

Energy value of the daily diet.

The energy value of the daily diet, determined through the amount and quality of basic nutrients (proteins, fats and carbohydrates), should correspond to the amount of daily energy consumption.

A person spends energy during the day to maintain the basic incessant life support functions of the body, i.e.. basal metabolism, and assimilation of eaten food. The basal metabolic rate depends on age, sex, body type, body weight and height of a person and is approximately 1 kcal (4.184 kJ) per 1 kg of body weight per hour for a middle-aged person.

Energy consumption for assimilation of food is approximately 10-15% of the basal metabolic rate. The less food products were cooked and the more complex their composition, the less familiar the food is for humans and the more irregular the diet, the greater these costs..

In addition, the composition of the diet itself affects the energy consumption for its assimilation.. So, predominantly protein food increases the level of basal metabolism by 30-40%, mainly fatty - by 4-14%, mainly carbohydrate - by 4-7%. At the same time, some food products are absorbed surprisingly easily and quickly (for example, soluble carbohydrates - glucose, fructose, sugar, fermented milk - kefir, yogurt, fermented baked milk, etc.).

In sum, these two categories of energy consumption make up the unregulated energy consumption of the body..

The performance of various types of activity is conventionally called regulated energy consumption, their energy capacity depends on the magnitude and time of muscle load, psychoemotional and intellectual tension during work.

For example, the energy consumption for mental work while sitting is 6.11 kJ / h per 1 kg of body weight, the work of a coal miner is 26.0 kJ / h per 1 kg of body weight, and self-service work (personal hygiene, dressing. ) - 8.24 kJ / h / kg body weight. The daily consumption significantly increases, and, accordingly, the need for energy when playing sports, during pregnancy and breastfeeding.

You can determine the individual daily energy consumption by timing all activities per day.

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