How many carbs in fat tire

Energy value, or calorie content is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the "food calorie", so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products Here.

Nutritional value - content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product - a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

Vitamins , organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Calculators

Calculation of the ratio of calories, proteins, fats, carbohydrates (KBZhU)

A healthy and balanced diet is the basis of both a beautiful figure and good health. An effective assistant is the calculation of the ratio of calories and main nutrients in the diet: proteins, fats and carbohydrates (abbreviation KBJU is used for short designation). Nutrients are the most important "building materials" of our body, the ratio of which determines the amount of energy received from food, as well as the quality of assimilation of all useful trace elements.

Why this calculation is so important, we will tell you in this article, reading which will take you a minimum of time, but will help you to make a diet that your body needs.

Proteins, fats, carbohydrates: why are they important for our body and what is their connection with calories?

Proteins, fats and carbohydrates have a certain energy value, which is measured in calories. Each person has an individual norm of the required amount of such energy, depending on physical indicators and load. Thus, it is important to know the chemical composition of food and calculate the required amount of nutrients: both for a healthy ratio in the body, and to obtain the required amount of energy (calories).

Let's take a closer look at what proteins, fats and carbohydrates are.

Proteins are the main building material, without which the growth of muscles and tissues in general is impossible. They are of two types depending on the origin: animal - meat, poultry, fish, milk, cottage cheese and eggs; vegetable: mushrooms, rye, oatmeal, walnuts, lentils, beans, soybeans, seaweed.

Main functions of proteins:

• participate in metabolism and help break down food into molecules;
• give shape to cells
• provide detoxification
• increase the protective function of the body in inflammatory processes
• affect the amount of substances in cells, blood, their reproduction and growth
• carry carbon dioxide to the lungs from tissues, and also transport oxygen from the lungs to other tissues
• provide muscle contraction.

Fats are a key component of nutrition, without which normal metabolism is out of the question. They are the main suppliers of energy during periods of food shortage and illness, when the body receives a small amount of nutrients or does not receive them at all. At the same time, unlike protein, it is better to use vegetable fats.

The main functions of fats:

• create a huge influx of energy, which cannot be achieved only with carbohydrates and proteins
• are responsible for the transport of nutrients in the body
• help the absorption of vitamins. The absorption of such organic substances as A, C, E and K occurs exclusively in the presence of fats
• make human vessels elastic
• protect bones from impacts and provide support for internal organs
• regulate the formation and distribution of hormones
• help reduce appetite.

Carbohydrates are the main source of energy for people. They are divided into simple and complex. Complex ones can be found in cereals, vegetables, and unsweetened fruits. Simple found in sweets, flour products, sweet fruits, dried fruits, refined foods

The main functions of carbohydrates:

• provide about half of the body's daily energy intake
• take part in the “building” of cell membranes, some enzymes
• prevent blood clotting
• form an energy reserve that accumulates in the liver, skeletal muscles, heart and other tissues
• complex carbohydrates regulate the functioning of the gastrointestinal tract and serve as energy fuel for our body.

But in order for BJU to perform its functions, they must enter the body in the right proportions. We propose to consider the consequences of the deficit and surplus of each element.

An excess of protein in the body can cause disturbances in the functioning of the gastrointestinal tract and an imbalance in the intestinal microflora. Also, protein surplus increases the load on the kidneys, which can provoke a number of unpleasant diseases. And a lack of protein can affect the composition of your blood and lead to such serious problems as iron deficiency or other equally unpleasant consequences.

With a lack of fat in the diet, dry skin, itching, and painful sensations in the joints may appear. In addition, it can affect your psycho-emotional state - increased irritability, problems with concentration, memory impairment. Excess fat also leads to disastrous consequences - they accumulate in the blood, liver and other organs, increasing the risk of vascular thrombosis.

An excess of carbohydrates in the diet can increase the risk of developing diabetes and contribute to being overweight. And with a deficiency, the load on the kidneys increases, and the “acidification” of the gastrointestinal tract also occurs, which leads to the burning of fats and proteins.

Benefits of counting KBJU

• In addition to a beautiful, healthy body, you will keep the body healthy by providing it with everything it needs to function, and also strengthen the immune system.
• You will lose weight without harm to the body: without extreme diets, severe restrictions. All products are included in the menu, and their ratio with the right number of calories contributes to weight loss.
• You can "adjust" the diet to your needs. By adjusting the percentage of elements, you can more effectively (and even faster) lose weight, gain weight or muscle mass, and form a beautiful body relief.
• You will discipline yourself and develop a good habit for life.

Negative consequences of unbalanced nutrition

• Constant hunger. This always happens with a lack of carbohydrates and fats.
• Slow fat burning. If insufficient nutrients enter the body, it is rebuilt to save resources and, as a result, fat burning slows down.
• Fixed volumes. Weight is reduced due to the loss of fluid and muscle mass. But the fatty layer remains.
• Hormone dysfunction. As a result, mood swings, decreased performance, deterioration of the skin, hair and nails.
• Health problems such as nausea, dizziness, malaise and even fainting.

How to calculate the required proportion of KBJU?

Step 1. Determine your daily calorie intake.

You can calculate it yourself using the well-known and proven Mifflin-St. Geor formula or online calculators.

If you still don’t trust calculators, then the formula looks like this:

• Women: (10 × weight in kilograms) + (6.25 × height in centimeters) − (5 × age in years) − 161
• For men: (10 × weight in kilograms) + (6.25 × height in centimeters) − (5 × age in years) + 5

The formula also takes into account physical activity, based on which the resulting figure is multiplied by a certain coefficient :

• by 1.2 - if you do not have physical activity and sedentary work
• by 1.375 - if you do small jogs or do light gymnastics 1-3 times a week
• by 1.55 - if you play sports with average exercise 3-5 times a week
• by 1. 725 - if you fully train 6-7 times a week
• by 1.9 - if your work is related to physical labor, you train 2 times a day and include strength exercises in your training program.

Step 2. Determine the recommended ratio of proteins, fats and carbohydrates.

The standard daily amount of nutrients (USDA guidelines) for a 2000 kcal diet is 91 grams of protein, 65 grams of fat and 271 grams of carbohydrates. Their basic ratio in the same order for a balanced type of metabolism:

• proteins: 30% of dietary calories
• fats: 30% of dietary calories
• carbohydrates: 40% of dietary calories;

• 1 gram of protein = 4 kcal
• 1 gram of fat = 9 kcal
• 1 gram of carbohydrate = 4 kcal.

For representatives of different sexes and people with specific goals (lose weight, build muscle, and so on), the norm is adjusted.

For women:

• with a protein type of metabolism, it is recommended to shift the ratio of nutrients to the formula 5-3-2, and with carbohydrate - 25-15-60
• for weight loss the ratio is 4-2-4
• for "drying", that is, the formation of a beautiful muscle relief - 4. 7-2.3-3
• for weight loss and "drying" - 5-2- 3
• for normal weight gain - 3-2-5.

For men:

• under the age of 40-50, engaged in intellectual work, it is recommended to adhere to the ratio of 3.3-2.5-4.2
• with heavy loads, physical work, the balance is shifted to 2.7-2.3-5
• in order to lose weight and at the same time gain muscle mass, the ratio is changed to 3-1.5-5.5.

Step 3. Calculate how many proteins, fats and carbohydrates should be in the diet, depending on the calorie intake.

For example, your daily allowance is 1700 kcal. To calculate BJU, we use the following formulas:

• proteins: (0.3*1700)/4=127.5 g
• fats: (0.3*1700)/9=56 g
• carbohydrates: (0.4*1700)/4=170

Where did the numbers for the calculations come from:

• 0.3 / 0.3 / 0.4 is the percentage of proteins, fats and carbohydrates from step 2
• 1700 is the daily calorie intake from step 1 g of proteins, carbohydrates and fats from step 2.

Step 4. Determine the proportion of BJU in products

170 carbs.

And here is the most difficult step - how to find out the KBJU of each product, and even more so ready meals? We agree that this is a rather difficult and painstaking process.

Here are our tips on how you can determine KBJU values ​​in products:

• if it is a ready-to-eat product, the label usually indicates the amount of proteins, carbohydrates, fats and calories contained in 100 g of the product
• if it is a product without a label or by weight (for example, meat, cereals, fruits, vegetables), then the KBJU values ​​can be viewed in ready-made tables on the Internet or you can download applications for a smartphone that contain a ready-made database of products with KBJU data
• If this is a multi-food meal you prepare yourself, weigh all the ingredients before cooking and add up the proteins, carbohydrates and fats.

Calculation examples KBJU

You have decided to eat 150 g of cottage cheese with 3. 8% fat. Let's check how much KBJU you use in this case.

1. We look at the calorie content of the product, which should be indicated on the package.

For example, KBJU 100 g cottage cheese 3.8% fat is as follows:

• Calories: 115.60 kcal
• Protein: 17.54 g
• Fat: 3.80 g
• Carbs: 2.92 g

• Calories: 115.60 * 1.5 = 173.4 kcal
• Protein: 17.54 * 1.5 = 26.3 g
• Fat: 3.80 * 1.5 = 5.7 g
• Carbohydrates: 2.92 g * 1.5 = 4.38 g

  Let's move on to a more complicated example - to the finished dish. We have a wonderful recipe for apple charlotte. Let's see what proportions of KBJU are in this dessert.

  1. Determine the required ingredients.

  According to our recipe it is:

  • Sugar: 1 cup (150 g)
  • Egg: 4 pieces
  • Wheat flour: 1 cup (150 g)
  • Apple: 3 pieces (1 kg)
  • Salt, soda (not counted)
• We draw up a table where for each ingredient we prescribe its weight, the amount of proteins, fats, carbohydrates and calories. You can find these indicators for each product on the Internet.

Table of CBJU content in products

Weight	Proteins	Fats	Carbon water	Kcal
Sugar	150 g	0 g	0 g	159.52 g	636 kcal
Eggs	220 g	27.94 g	23.98 g	1.54 g	345 kcal
Flour	130 g	11.96 g	1.56 g	97.37 g	445 kcal
Apples	1 kg	4.00 g	4.00	98.00 g	470 kcal

• Calories: 1896 kcal
• Proteins: 44 g
• Fats: 29.

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