Intake: The Chinese Nutrition Society put forward the reference dietary energy intake for Chinese residents in 2000, pointing out that adult males need 2400-2700kcal of energy per day for light and medium physical laborers; females need 2100-2300kcal of energy per day for light and medium physical laborers. infants, children and adolescents, pregnant women and breastfeeding mothers, and the elderly have different physiological characteristics. The physiological characteristics of infants, children and adolescents, pregnant women and breastfeeding mothers, and the elderly are different, and their energy needs are also different.
Intake tips:
1, excess energy intake will be stored in the body. The form of energy storage in the body is fat, the abnormal accumulation of fat in the body can lead to obesity and unnecessary burden on the body, and can be a risk factor for cardiovascular disease, certain cancers, diabetes and other degenerative diseases.
2, the body's daily intake of energy is insufficient, the body will use their own reserves of energy and even consume their own tissue to meet the energy needs of life activities. People in a long-term starvation, in a certain period of time, the body will appear basal metabolism lower, physical activity and weight loss to reduce energy consumption, so that the body produces for the energy intake of the state of adaptation, at this time, the energy metabolism from the negative equilibrium to reach a new low level of equilibrium.
3, in the growth and development of infants, children and adolescents, pregnant women and lactating mothers, rehabilitation of patients, etc., the day's energy intake and a part of the tissue growth and special physiological changes.
Expanded Information
When to eat may be more important than what to eat when it comes to diet. An unregulated diet can increase the risk of high blood pressure and obesity, while greater health benefits can be realized by following the body's intrinsic needs and giving the appropriate nutritional supplements.
The best time and way to energize your body:
1, 6:30 p.m.: Stretch. Exercise is the fuel that kick-starts the day's energy. Simple exercise for 10 to 20 minutes every morning is sufficient and is recommended to be gentle.
2. 7-8 a.m.: Eat a nutritious breakfast. Buns, doughnuts, biscuits and other starchy foods are the mainstay of most people's breakfast table. But Zhu Huilian, a member of the Chinese Nutrition Society's Geriatric Nutrition Branch and a professor at Sun Yat-sen University's School of Public **** Health, believes that people working and studying in the morning have a heavy workload, and they need to ensure the supply of energy and maintain the efficient functioning of the brain through a highly nutritious breakfast.
3, 10 o'clock: eat a serving of fruit or a small handful of nuts. Some people usually eat more meat and less fruits and vegetables, you can eat a fruit in the morning. You can also eat some nuts, cardiovascular benefits, hazelnuts, walnuts, lentils, pine nuts are good choices, eat a small handful at a time.
4, 12 o'clock: lunch food must be variety. Office workers in the meal, in addition to the main food, you can order a vegetarian, a meat dish or a meat and vegetable dishes, and then with a bowl of soup is better. Elderly people do lunch must be "miscellaneous", frying vegetables as much as possible to put a few kinds of ingredients. For example, frying greens put some mushrooms, meat dishes put some carrots, cucumbers, diced, the amount of each type of food is not large, but the types and colors to be as rich as possible.
5, 15:00: eat a banana to increase energy. This time in the afternoon you need to add some appropriate calories and nutritional resistance to the disturbance of drowsiness. The adrenal glands continue to secrete cortisol, which tends to make people mentally unstable, while the fructose in bananas can be converted into glucose by the liver, which can improve the poor state.
People's Daily Online - Supplementing Nutrition on Time to Ensure the Body's Energy Supply
Baidu Encyclopedia - Human Energy