Consume and Intake of Calories
In our daily routine we walk, exercise and do other physical activities but we don’t know that how much calories we burn and how much we need to balance it.
A normal human body requires about 2000-2500 calories a day but it requires more in exercise, other physical and mental activities. About 200 Calorie/hour will be consumed if we walk 2mph and running a mile will consume 145 calories if a person is of 100kg(220lb). A person can lose one pound weight by burning 3500 calories by exercise or by reducing calorie intake. It is interesting that we can burn more calories in sleeping than do watching TV but it does not mean that you can serve your sleeping time in front of TV. For proper physical activities we need proper sleep up to 8 hours(adults).
From 2000-2500 calories a day, we need carbohydrate diet up to 300g, protein diet up to 120g and fat diet up to 65g. Carbohydrate and protein contain 4 calories per gram however fat contain 9 calories per gram so we need 1200 calories from carbohydrate, 600 calories from fat and 500 calories from protein in a day. During exercise calorie intake will increase many times than normal.
We get calories from different sources like fruits, vegetables, fishes, meat and nuts etc. Fruits mostly contain major amount of carbohydrate with less amount of protein and fat. In fruits, banana of a medium size contain 100 calories, apple(100g) contain 52 calories, apricot(100g) contain 48 calories, dates one cup contain 490 calories, one large orange contain 86 calories. One large egg contain 78 calories. In fishes, tuna(100g) contain 185 calories, salmon(100g) contain 135 calories. Fishes contain large amount of fat and protein. A cup of milk contain 145 calories with 11g carbohydrate and 8g both protein and fat. Almonds(2.5oz) contain 410 calories, peanuts(2.5oz) contain 403 calories, walnut(2.5oz) contain 464 calories. Nuts contain a very good amount of carbohydrates, fats and proteins.
To spend a healthy life you should make a healthy dietary plan based on daily requirements and consumption of calories because healthy life requires balanced diet with energy consumption.
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Written by Muhammad Adnan Article Source: http://EzineArticles.com/?expert=Muhammad_Adnan |