Caloric content of proteins. Table caloric content of foods and ready meals
Everyone knows that the caloric content of products is calculated from the energy released by digesting food. At the same time, minerals and vitamins are not caloric. The main nutritional ingredients that affect the energy value of foods are proteins, fats and carbohydrates. Let's talk about this in more detail, and in particular about what the caloric content of proteins is, what they need the body for, and how they should be consumed.
Useful protein food
Usually, when calculating calories, most of all look at the fats and carbohydrates that are contained in food. But the caloric content of protein foods, as a rule, is ignored. Of course, these issues are most relevant for those people who want to quickly get rid of excess kilograms.
At the same time, proteins are very important for normal functioning of the body. They are involved in the structure of tissues, the necessary enzymes and hormones. But, of course, this does not mean that they should be consumed in excessive quantities. This food will also lead to an overabundance of calories, and along with this and to excess fat mass.
The most caloric, of course, are fats. One gram of substances they have equal to nine kilocalories. At the same time, calories in proteins and carbohydrates are more than two times less: one gram accounts for only four kilocalories. It turns out that the splitting of the protein gram is allocated about four kilocalories. Therefore, people who want to adjust the weight indicators must find out the optimal level of diet and study the caloric value of proteins, as well as fats and carbohydrates.
According to average calculations it is believed that a person should consume from two to three thousand kilocalories per day. In fact, this indicator should be individual. It depends on various factors, for example, body weight, activity level, age and professional activity. If you want to lose weight, you should not pay attention to the caloric content of proteins. Reduction should be made by limiting consumption of carbohydrates and fats.
How much protein does a person need?
Every day, a human body needs up to 100 grams of protein. If we consider plant products, then most of them are contained in soy: a hundred grams - it has about thirty grams of protein. Peas and beans are also rich in it. It can be kept in large quantities and in some products of animal origin, among which are eggs, sea fish, poultry, fish caviar. For a hundred grams, they also have up to thirty grams of protein.
Often speaking of proteins, it means directly part of a chicken egg. This product is eaten both in raw, and in boiled, and in fried kinds. Some people, adhering to a diet, separate it from a yolk at use separately. The omelet is then very useful and tasty. We will study how many calories are contained in this product.
Chicken protein: nutritional value
99% of this species can be absorbed by the body. Therefore, he alone can fully cover the daily rate for a person. Chicken egg on average weighs about seventy grams. At the same time, the protein in it is fifty grams. Therefore speaking of a hundred grams, we mean parts separated from two eggs. Caloric content in them is only 45 kilocalories. It turns out that using an egg without yolk, you can not worry about your figure. But carbohydrates and fats are not contained in it at all. Therefore, this product is extremely rich in proteins, it is very easy to digest. Thus, these biologically active substances, taken from two or three eggs, completely cover the daily requirement of the organism.
In addition, the protein includes glucose and enzymes that allow you to quickly digest food, without letting the intestines become clogged with slag. Also, there are vitamins B, A, D. Even if there are no meat products in the diet, the substance will completely provide the necessary niacin, the absence of which interferes with the formation of sex hormones and the proper functioning of the brain. Thus, a complete rejection of animal food can even lead to a loss of reproductive function.
Low calorie protein made the product extremely popular in cooking: it comes in all kinds of baking and sweet cream. Salads with its addition become more useful. Yolks can be used to find a lot of useful use. For example, they are used to make friable cookies. In addition, there are many beauty recipes with this part of the egg. Many masks for face and hair are made from it, using both separately and with other ingredients.
Boiled and fried protein
Caloric value of 1 g of protein, of course, depends on the method of its preparation. That all useful properties are preserved, it is necessary to take into account the method of heat treatment. So, in a hundred grams of boiled protein contains from forty to forty-four kilocalories. At the same time in the fried form it will be more, as in this process other fats take part. So, a whole fried egg a hundred grams will be as much as 360 kilocalories.
Calorie table for foods and ready-made meals
So, the daily rate for a person on average is 2500 kilocalories. But, as indicated earlier, these indicators are very individual. So, for women under 25 years of age, who lead a sedentary lifestyle, this rate is 2000 kilocalories. From 26 to 50 years - even less, about 1800. However, if they lead an active lifestyle, the norm increases by 200 kilocalories per day.
For men who lead a sedentary lifestyle, at the age of 30 years, the norm per day is 2,400 kcal. And for those who are older, from 22 to 50 years old - 2200. But if their way of life is active, then up to thirty years they need 3000 kilocalories, and up to 50 years - from 2800 to 3000.
For clarity, the following calorie tableproducts and ready meals.
The daily protein norm is 100 grams, which corresponds to 410 kcal. But fat should be consumed less per day, only 60 grams. But, by kilocalories, this will be equal to 560. Fats are necessary for the body. For example, Omega 3 is a fatty acid. A good balanced diet is a daily rate consisting of 30 grams of animals and 30 grams of vegetable fats. Carbohydrates per day is enough 370 grams. By kilocalories, this turns out to be 1530. Thus, they need the most for the body. And this is natural. After all, it is carbohydrates that provide the body with the necessary energy.
If necessary, the body will be able to adapt to the smaller amount of protein consumed daily. However, it is unreasonable to subject it to such loads. The number of proteins consumed, which are needed every day, should not be reduced. Decreased body weight should be produced by carbohydrates and fats. Then the fat deposits just do not come from.
Proteins are involved in almost all processes. Their deficiency has a negative effect on the body. This leads to changes in the liver, deterioration of digestibility of substances, hormonal background, disruption of the glands of internal secretion. Fatalities have also been documented, when low-calorie diets were observed for a long time. The use of protein foods is very important for maintaining human health. For Russians, this issue is especially relevant, since, judging by the studies conducted, we normally do not have enough of this biologically active substance in the diet.