The average number of females is 2100-2,300, and that of males is 2,400-2,700. Those who are tired of work, such as construction workers, will get 300 calories. The distribution of three meals should be 3: 4: 3.
Take healthy adult women as an example, they should consume 600-650 calories per meal, which is equivalent to 65,438+00-65,438+02 black sesame jiaozi, 65,438+02-65,438+05 jiaozi or 4 spring cakes with bean sprouts and shredded pork sauce. If you eat hot pot, it is equivalent to 50 grams of mutton, 50 grams of fat beef, 150 grams of various vegetables, 50 grams of tofu, plus a sesame seed cake and a bowl of thick mutton soup.
Men should consume more calories per meal than women, about 680 ~ 800 calories, which is about a quarter more than women when converted into food, that is, they should consume 12 ~ 15 black sesame jiaozi, 15 ~ 20 jiaozi, 5 ~ 6 bean sprouts and shredded pork spring cakes or 60 grams of mutton per meal.
Note: Every time the human body loses 1 kg of fat, it needs to consume 7700 calories. Another way of saying it is 7200 calories. Those who love to lose weight, especially young women, please count.
Swimming: Consume 175 calories every half hour. It is a kind of whole body coordinated exercise, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very good for the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.