JAK JEŚĆ? ZAPOTRZEBOWANIE ENERGETYCZNE I DZIENNICZEK ŻYWIENIA

Zapotrzebowanie energetyczne to krótko mówiąc ilość niezbędnych kalorii dla Twojego organizmu, aby ten mógł funkcjonować prawidłowo. Znając swoje zapotrzebowanie będziesz w stanie świadomie podejmować decyzje żywieniowe.

Jak wyliczyć zapotrzebowanie energetyczne?
W tym celu możesz skorzystać ze skomplikowanego wzoru:
TDEE = BMR(podstawowa przemiana materii) + TEA spalone calorie wynikające z tygodniowej aktywności fizycznej) TEF (efekt termiczny pożywienia)+ NEAT (kalorie, spalane przez organism na procesy życiowe)

lub skorzystać z jednego z internetowych kalkulatorów, które w miarę dokładnie wyliczą to za Ciebie. np: KALKULATOR. Pamiętaj jednak,żeby właściwie dobrać stopień wysiłku fizycznego, który wykonujesz w ciągu tygodnia.


DZIENNICZEK ŻYWIENIA

Spisywanie tego co się je pomaga samemu siebie kontrolować. Słowo zapisane na papierze, nie jest tak ulotne, jak to powiedziane, które szybko się zapomina. Na początku będziesz musiał/a poświęcić trochę uwagi i czasu, aby lepiej poznać swój organizm.

Ja prowadzę taki od ok 8 miesięcy, do tej pory jadłam zdrowo- dbałam aby moja dieta była zbilansowana, żeby znajdujące się w niej tłuszcze były dobre ( czyli te wielonasycone), aby węglowodany nie były cukrami prostymi. Jednak jak to mówią „Co za dużo to….“ no właśnie. Zjadałam zbyt duże ilości węgli i tłuszczów, a za mało białka. Takie monitorowanie pozwala dowiedzieć się o sobie rzeczy, które w prawdzie wiesz- ale nie zdajesz sobie z nich sprawy póki nie masz jasno na białym napisane.

Pierwsze kroki

Aby zacząc prowadzić taki dzienniczek musisz obliczyć jakie jest twoje dzienne zapotrzebowanie kaloryczne. Jak to zrobić opisane jest w artykule ZAPOTRZEBOWANIE KALORYCZNE

Gdy znasz już swoje zapotrzebowanie musisz obliczyć ile kalorii należy dostarczyć w postaci węglowodanów, białek i tłuszczów. Kalorie w postaci : 50% węglowodanów (W), 30% białek (B)I 20% tłuszczów (T)

Załóżmy, że twoje zapotrzebowanie energetyczne wynosi 2000kcal to rozkład makroskładników będzie wyglądał następująco:

1Informacja jaka jest Ci niezbędna teraz to to, że makroskładniki mają różną kaloryczność :

1g węglowodanów = 4 kcal
1g białka = 4 kcal
1g tłuszczu = 9 kcal

Teraz wystarczy tylko podzielić poszczególną ilość kalorii przez wartość kaloryczną 1g każdego makroskładnika:

2

W tej kombinacji powinno się zjeść:

  • 200g węglowodanów
  • 150g białek
  • 44,44g tłuszczów

Jak wygląda prowadzenie dziennika żywienia w praktyce?

To już cała wiedza jaką musisz posiadać. Teraz pozostaje tylko skrupulatne liczenie wszystkiego. Zakładasz sobie dziennik –ja prowadzę w wersji papierowej ponieważ jest dla mnie najwygodniejszy.

3GOTOWY WZÓR DZIENNICZKA ŻYWIENIA- POBIERZ

Biorąc do ręki produkt, który chce zjeść w pierwszej kolejności go ważę, a następnie spisuję z etykiety rozkład poszczególnych makroskładników (często podany jest tylko na 100g także jedząc 20g produktu musimy dokonać stosownych obliczeń)

Teraz pewnie masz mętlik w głowie. Zdaję sobie sprawę, że może wydawać się to nieco przerażające, ale wcale takie nie jest-uwierz mi 😉 Tylko raz obliczasz zapotrzebowanie energetyczne i rozkład makroskładników, a potem tylko spisujesz rozkład makroskładników z danego produktu.

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