Calorie

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CALORIE

Calories are what give us energy. Care should be taken to ensure that these are present in the diet only as needed. People who are obese should plan low calorie diets so that they can lose weight. The energy we get from our diet is measured in calories. 1Calorie = 4.2 Joules.

Digestion:

The food we eat is digested and absorbed in the small intestine and mixed with blood. Once digested, the essential nutrients are absorbed into the blood stream. The remaining waste is excreted from the small intestine through the colon into the faeces.

The digested food is finally converted into glucose and stays in the blood.

Energy (Energy derived from food):

The organs inside our body work, and every day we need energy to walk, sit, run, play, read and write. Everyone should eat as much as they need according to their age, body weight and work load. Everything over eating is converted into fat, which is stored in the body in many places. Do not put on too much weight is food is taken according to our need.

Calorie calculating as needed:

Light work people sitting in the office should plan a diet not to exceed 20 calories per kilogram of body weight. That’s, if the light worker weighs 70kg, his diet should not exceed 1,400 calories. The total amount of food you need for a day should be planned to be within 1,400 calories.

If you are a moderate a physical worker, you can make sure that you have 25 calories of food per kilogram of your body weight. Then a person who weighs 70kg should plan his daily diet not to exceed 1,750 calories.

How to calculate a calorie deficit:

1.     Workout your BMR:

BMR= 10×weight in kg + 6.25×height in cm - 5×age in years – 161.

2.     Decide your activity level:

Little or no exercise, desk job (1.2)/ Little exercise 1-3times per week (1. 375)/ Moderate exercise 3-5times per week (1.55)/ Heavy exercise 6-7times per week (1.7w5).

3.     Multiply BMR × Activity level.

4.     Subtract 300 – 500 calories to determine your daily calorie deficit intake. This number is the amount, of calories to eat per day.

Protein:

To maintain a healthy body structure, the average person should have at least 60 grams of protein in their daily diet. Many of us take it less than the required amount of protein. Rice bran oil is rich in protein. It’s the best oil for frying foods. Boosts immunity.

Fat:

There is a close relationship between blood pressure and cholesterol. We also have a responsibility to make sure LDL cholesterol in our blood does not rise. That’s why you can use no more than 20 grams of vegetable oils daily. Exceeding this level will result in unnecessary harassment. Hotel- preferred food, cashew paste or cream and paneer are high in fat.

Heart Disease:

High density lipoprotein cholesterol is essential to prevent heart disease such as heart attack. Essential fatty acids omega 3, omega 6 and other non-saturated fats can lower bad cholesterol and protect the heart.

Mustard oil:

Mustard oil is great for cooking. Mustard oil is low in triglycerides. Helps the brain to function actively. It reduces stress and fat. Prevents cancer.

Groundnut oil:

Groundnut oil is also good for cooking. It lowers the unwanted cholesterol in the body and gives the body the good fat it needs. Prevents us from getting cancerous tumors. Those who think that eating foods cooked in tamarind to their diet. The fiber in tamarind has the property of reducing fat.

Coconut oil:

The fatty acid in coconut oil dissolves the bad fats in the body. Corrects digestive disorders and acts as an excellent laxative- reducing bile.

Olive oil:

Olive oil also contains omega 3 in fish. This will reduce the bad fats and increase the good fats. Helps to control high blood pressure.

Refined oil:

The use of refined oil prevents the accumulation of good fats in the body. Thus, high blood pressure, heart disease, obesity, cancer, etc. are likely to occur. Let avoid using too much refined oil.

Carbohydrates (Starch):

The starch will soon be in the fuel state. Protein is also a fuel when it is sparingly. Fat is also a fuel. Use quality carbohydrates. This should also be used sparingly. Calorie will increase if used more carbohydrate than needed. Quality carbohydrates can be obtained by directly consuming grains such as rice, wheat and little finger millet. It is better to use grains directly than already ground flour, maida etc.

Fiber:

Fiber has the property of benefiting people with high blood pressure. These not only lower blood pressure, but also have the potential to reduce body weight. Fiber can be used liberally. Foods like green vegetables, spinach and fruits are high in fiber. When the fruit is juiced, the fibers dissipate. And micronutrients are not available. It’s best to bite the fruit. Finely grind and swallow to get the fruit on all the teeth.

FOOD	CALORIES
1.     Cow’s milk (100ml)	67
2.     Buffalo milk (100ml)	117
3.     A cup of coffee	74
4.     Yogurt (100ml)	60
5.     A cup of tea	90
6.     Butter (100g)	729
7.     Onion fritters	111
8.     Ghee (100g)	900
9.     Vada	182
10. Oil (100ml)	900
11. Samosa	308
12. Jaggery	383
13. Small burger	100
14. Cereals (100g)	324 to 360
15. Sandwich	226
16. Nuts, Legumen (100g)	320 to 372
17. Great cheese burger	459
18. Soybeans	432
19. Gulab Jamun (2)	387
20. Vegetables	20 to 40
21. Jilebi	150
22. Nuts such as cashews and almonds	Over 600
23. Laddu	185
24. Rasamalai	180
25. 1 Idly	60
26. Halwa piece	100
27. 1 Dosa (Idly batter+1Table spoon oil)	60+45=105
28. Cashew sweet	58
29. 1 Plate panni puri (6)	475
30. Vegetable puff	278
31. 1 Glass cola drink	140
32. French fries (100g)	312
33. Popcorn (100g)	375
34.Dark chocolate (100g)	546
FRUITS	CALORIES
35. Apple	59
36. Black grapes	130
37. Persimmon fruit (dried)	120
38. Pineapple	46
39. Orange	48
40. Pear	8
41. Banana	116
42. Pomegranate	65

 Calorie-free vegetables:

Vegetable	Calorie
Lettuce	13cals
Celery	15cals
Cucumber	15cals
Zucchini	16cals
Asparagus	20cals
Spinach	21cals
Cabbage	24cals
Jalapeno	28cals
Arugula	28cals
Green beans	30cals
Broccoli	33cals
Brussel sprouts	42cals

Low calorie condiments:

Condiments	Calories
Sauerkraut	4cal/20g
Sweet chili	5cal/20g
Passata	8cal/20g
Salsa	9cal/20g
Hot sauce	12cal/20g
Balsamic vinegar	15cal/20g
Sriracha	16cal/20g
Mustard	3cal/20g

Wine calorie count:

Muscadet	92cal
Pinot grigio	105cal
Chardonnay	105cal
Tempranillo	113cal
Cabernet sauvignon	122cal
Moscato d’ Asti	153cal
Ruby port	23ocal

 

Junk food – Calories:

Avoid popcorn, cola drinks, French fries and chips. You can eat puffed rice ball, peanuts, puffed rice, persimmon fruit, grapes and bananas. Peanut candy and sesame ball are good. However, when jaggery, oil, peanuts, sesame, etc. are combined, the calories increase. Therefore, it’s best to eat these occasionally as well.