To calculate the total amount of energy consumed per day, you need to multiply the value of your basic metabolism (according to your age, sex, weight) by the coefficient of physical activity of the group to which you belong. Table 9 below shows the values of these coefficients and the possible energy consumption.
Table 9
Groups, coefficients of physical activity and energy consumption of a person depending on the type of work performed
(extract from the Norms of physiological needs in energy and nutrients for different population groups of the Russian Federation-MP 2.3.1.2432-08 of 18.12.2008)
Group
physicalactivity
|
Coefficient
physicalactivity
|
Energy consumption per day
(kcals)
|
Mans
|
Womеns
|
I-employees of primarily mental labor, including students and teachers
|
1,4
|
2100–2450
|
1800–2000
|
II– workers engaged in light physical labor
|
1,6
|
2500–2800
|
2100–2200
|
III – workers engaged in moderate labor
|
1,9
|
2950–3300
|
2500–2600
|
IV – heavymanualworkers
|
2,2
|
3400–3850
|
2850–3050
|
V– workers in particularly heavy physical labor
|
2,5
|
3750–4200
|
Nottoattract
|
Recent studies on the work of medical workers show that some of them belong to the III group of physical activity, ie, to workers with an average severity of labor (table. 10). If you work in a medical institution along with your studies, it is advisable to use this table in proportion to the number of hours worked to calculate energy costs [9].
Table 10
Groups, coefficients of physical activity and energy consumption of employees, including medical, depending on the type of work performed
Group
physicalactivity
|
Featuresoftheprofession
|
Coefficient
physicalactivity
|
Energy consumption per day
(kcals)
|
I
|
Mainly mental workers, including researchers, students and educators
|
1,4
|
2100–2450
|
II
|
Workers engaged in light physical labor, including medicals sistersand nurses
|
1,6
|
2500–2800
|
III
|
Employees involved in the labor of moderate severity, including doctors surgery and dentists
|
1,9
|
2950–3300
|
IV
|
Heavymanualworkers
|
2,2
|
3400–3850
|
V
|
Workers in particularly heavy physical labor
|
2,5
|
3750–4200
|
To daily energy demands were taken into account fully, you need to the results obtained using tables 8 and 9 to add energy demands of specific dynamic action of food (10% of energotrast key exchange) and other energy demands – the so-called "unaccounted for energy demands" (5% of the total energotrast).
4.3. Norms of physiological need for food substances
On the basis of scientific and experimental data, the human body's need for nutrients has been developed. It depends on gender, age, weight and physical activity. Below is an extract from the "Norms of physiological needs in energy and nutrients for different population groups of the Russian Federation" MP 2.3.1.2432-08 of 18.12.2008 (table 11).
Table 11
Daily norms of physiological need for food substances
for persons 18-29 years depending on the group of physical activity
(extract)
Nameofsubstances
|
Daily requirement for nutrients for persons of the specified groups of physical activity (in the numerator-for mans, in the denominator for womens):
|
I
|
II
|
III
|
IV
|
V
(women are not involved)
|
Total proteins (g),
including animals
|
72/61
34/30,5
|
80/66
40/33
|
94/76
47/38
|
108/87
54/43,5
|
117
58
|
Greases, total (g),
including plants
30 %
|
81/67
24,3/20,1
|
93/73
27,9/21,9
|
110/87
33,0/26,1
|
128/102
38,4/30,6
|
144
43,2
|
Totalcarbohydrates, g
|
358/289
|
411/318
|
481/378
|
566/462
|
586
|
Vitamins
|
Fat-soluble: A-0.9 mg; E-15 mg; D-10 mcg; K-120 mcg.
Watersoluble: С- 90 mg; В1-1,5 mg; В2-1,8 mg; В3(РР) - 20 mg; Р-25–60 mg;
В6-2 mg; В12 - 3,0 mg; Pantothenic acid - 5 mg;В9 (Folic acid, Folates) - 400 mcg; Biotin – 50 mcg.
|
Mineralsubstance
|
Ca- 1000 mg; P- 800 mg; Mg- 400mg; K- 2500mg; Na-1300mg;Cl-2300mg;
Fe-10 mg (mans), 18 mg (womens); Zn - 12 mg; F- 4 mg; Cu- 1,0 mg;
I – 150 mcg;;Md – 70 mcg;Se – 55 mcg;Cr – 50 mcg.
|
4.4. Real (fixed) energy costs for arbitrary selected dayusing
the time-table method
On the basis of classical methods of studying the energy consumption of the human body (direct and indirect ergometry) developed indicators of energy consumption in various activities (table 12)[4].
Table 12
Energy consumption in various activities
(includingbasal metabolism)
Numbersinorder
|
Typeofactivity
|
Energy consumption kcal / kg / min
|
Studytime
|
1
|
Practicalclass:
|
|
|
– laboratory
|
0,0360
|
|
– seminary
|
0,0250
|
|
– seminars-laboratory
|
0,0300
|
|
– at facilities outside the educational institution (development of the methodology of the current sanitary supervision, the study of the polyclinic, hospital, ambulance station)
|
0,400
|
|
– на клинических кафедрах терапевтического профиля (в палатах)
|
0,0260
|
|
– at clinical departments of surgical profile
|
0,0266
|
2
|
Lectures
|
0,0243
|
3
|
Timeouts
|
0,0258
|
Outside school hours
|
1
|
Preparationforclasses
|
0,0250
|
2
|
Collectionclasses
|
0,0455
|
3
|
Road (it is necessary to consider the road both ways):
|
|
|
- walking on asphalt road (4-5 km / h)
|
0,0597
|
|
- walking on the field road (4-5 km / h)
|
0,0625
|
|
- ridingontransport
|
0,0267
|
Restandself-service
|
1
|
Sleep
|
0,0155
|
2
|
Rest:
|
|
|
– standingup
|
0,0264
|
|
– sit
|
0,0229
|
|
- lying (withoutsleep)
|
0,0183
|
3
|
Cleaningof a bed
|
0,0329
|
4
|
Mealsitting
|
0,0236
|
5
|
Washbelt
|
0,0504
|
6
|
Shower
|
0,0570
|
7
|
Cleaningpants, dresses
|
0,0317
|
8
|
Cleaning clothes and shoes on yourself
|
0,0493
|
9
|
Putting on and undressing clothes and shoes
|
0,0264
|
Homework
|
1
|
Work in a personal subsidiary farm (garden, vegetable garden)
|
0,0757
|
2
|
Care of premises, furniture, household appliances, etc.
|
0,0402
|
3
|
Purchaseofgoods, products
|
0,0450
|
4
|
Childcarefacilities
|
0,0360
|
5
|
Washinghands
|
0,0511
|
6
|
Handwashingdishes
|
0,0313
|
7
|
Sewinghands
|
0,0264
|
Cultural and social activities, physical education and sport
|
1
|
Readingsilently
|
0,0230
|
2
|
Readingaloud
|
0,0250
|
3
|
Dancing (waltz)
|
0,0596
|
4
|
Singing
|
0,0290
|
5
|
Gameofchess
|
0,0242
|
3
|
Socialwork (agitator)
|
0,0490
|
4
|
Sundays (cleaning of the territory)
|
0,0690
|
5
|
Morning hygienic gymnastics (physical exercises)
|
0,0648
|
6
|
Runningat 8 km / h
|
0,1357
|
7
|
Runningat 180 m / min
|
0,1780
|
8
|
Running at a speed of 320 m / min
|
0,3200
|
9
|
Gymnastics: the complex is Ready for labor and defense - II stage
|
0,0685
|
10
|
Gymnastics: floorexercises
|
0,0845
|
11
|
Gymnasticsapparatus
|
0,1280
|
12
|
Rowing
|
0,1100
|
13
|
Cycling (13-21 km / h)
|
0,1285
|
14
|
Skating
|
0,1071
|
15
|
Skiing: skitraining
|
0,0546
|
16
|
Skiing: cross-countryskiing
|
0,2086
|
17
|
Skiing: trainingsessions
|
0,1707
|
18
|
Swimmingnormal
|
0,1190
|
19
|
Classeswithsmallarms
|
0,0893
|
To calculate the real energy costs of your body, it is necessary to carry out the timing of different types of individual activities for one day by keeping a diary in extracurricular time according to the scheme below (table 13) [4].
Table 13
The daily duration of time of various activities
for the period from 23.00 (date) to 23.00 (date)
(sample)
Numbersinorder
|
Typeofactivity
|
Time
|
start
|
end
|
*justmin
|
1.
2.
3.
…
|
Sleep
Washing facilities
Meal
And so on (see table 12)
Just a day
|
23.00
6.00
6.15
…
|
6.00
6.15
6.40
…
|
420
15
25
…
1440 mine
|
Note : the day has 1440 minutes (60 minutes multiplied by 24 hours)
To calculate the total energy consumption of the body, it is necessary to accurately record all activities taking into account the time spent, that is, to make a chronogram of the day.
If on this day there were physical exercises or any other work was performed along with the study, the energy costs for their implementation should also be taken into account in the chronogram.
The duration of each activity in minutes is multiplied by the set amount of energy consumption for this activity.
The results are summarized (table 14) [4].
Based on the chronogram and using data about Energotech in different types of activities are calculated daily energy demands. To account energotrast was full to the resulting value must be added energy demands of specific dynamic action of food (10% of energotrast key exchange) and other energy demands – the so-called "unaccounted for energy demands" (5% of the total energotrast).
Table 14
Example of calculation of real energy consumption per day
on the basis of chronogram
Numbersinorder
|
Type of activity
and its duration (in min)
|
Energy consumption kcal / kg / min
|
Total energy consumption
(kcal) at a body weight of 60 kg
|
Studytime
|
|
1
|
Practicalclass:
|
|
|
|
- laboratory 90 minx
|
0,0360
|
х 60 = 194,4
|
|
– seminary 135 min.
|
0,0250
|
х 60 = 202,5
|
|
–seminar-лабораторные180минx
|
0,0300
|
х 60 = 324
|
2
|
Lectures x 90 min.х
|
0,0243
|
х 60 = 131,22
|
3
|
Breaks (total minutes of all interruptions) min x
|
0,0258
|
|
4.
|
Еtc.……………………………
|
|
|
|
Outsideschoolhours
|
|
|
1
|
……..
|
|
|
2
|
……..
|
|
|
3
|
……..
|
|
|
4.
|
……..
|
|
|
Restandself-service
|
|
1
|
Sleep-7 hours, i.e. 420 min. х
|
0,0155
|
х 60 = 390,6
|
2
|
Еtc.……………………………
|
|
|
|
Only 1440 minutesperday
|
|
Totalkcalperday
|
4.5. Рower mode and food ration for the analyzed day
Рower mode and food rationbe fixed for the same day when the energy consumption of the body was determined (table 15).
Table 15
Рower mode and food ration for the analyzed day
(Examplemap-formdiet)
Mealtime
|
Foodproductname
|
Number
product, g
|
Breakfast -8.00
|
1. Milk 3.2% fat
2. Bread "Borodino»
3. Butter
|
200
50
20
|
Lunch - 12.00
|
tolisttheproducts
|
|
Afternoonsnack-16.00
|
tolisttheproducts
|
|
Supper-19.00
|
tolisttheproducts
|
|
Тotal for the whole day
|
tolisttheproducts
|
|
The diet, the time of meals and the list of food products (name of dishes) should be specified depending on their individual characteristics and preferences. In the daily life of the student, the weight of the used dishes is hardly possible to determine by weighing, so to find out their weight, it is recommended to use the following tables (table16, 17) [4].
Table 16
Weight of the most commonly consumed foods
Name of produce
|
Weight of one unit of product, g
|
Вakeryproduct
|
|
Bread (1 piece)
|
50
|
Rollcity
|
200
|
MuffinVyborg
|
50
|
Bakingordinary
|
50
|
Crackerscreamy
|
20
|
Dryingsimple
|
10
|
Bagel
|
100
|
Сonfectioneryproduct
|
|
Refinedsugar, pressed
|
7,5
|
Refinedsugar, soluble
|
6
|
Caramelwith
|
6
|
Candies, glazedwithchocolate
|
12,5
|
Candybar
|
15
|
Candyunglazed
|
15
|
Iris
|
7
|
Marmalade
|
12,5
|
Paste
|
15
|
Marshmallow
|
33
|
Sugarcookies
|
13,5
|
Buttercookies
|
35
|
Biscuits
|
15,5
|
Crackers
|
13
|
Gingerbreads
|
40
|
Cakes
|
75
|
Мilkproducts
|
|
Processedcheese
|
30 и 100
|
Icecream
|
50, 100, 250
|
Vegetablesandfruits
|
|
Potato
|
100
|
Onion
|
75
|
Carrotred
|
75
|
Cucumbers
|
100
|
Tomatoes
|
50 - 100
|
Apricots
|
26
|
Pear
|
135
|
Plum
|
30
|
Apples with a diameter of 5 cm
|
90
|
Apples 6.5 cmindiameter
|
130
|
Apples with a diameter of 7.5 cm
|
200
|
Orange 6.5 cmindiameter
|
100
|
Orange 7.5 cmindiameter
|
150
|
Grapefruit
|
130
|
Limon
|
60
|
Strawberry
|
8
|
Meatproducts
|
|
Wieners
|
100
|
Sausages
|
50
|
Chickenegg
|
50
|
Table 17
Weight of food products (g) in the most consumed
volume measures
Name of produce
|
Glass
|
Spoon
|
thin
|
faceted
|
table-spoon
|
tea spoon
|
Flour and cereals
|
|
|
|
|
Flour
|
160
|
130
|
25
|
8
|
Semolina
|
210
|
160
|
25
|
8
|
Buckwheat
|
210
|
170
|
25
|
8
|
Barley grits, rice
|
230
|
185
|
25
|
8
|
Millet
|
220
|
180
|
25
|
8
|
Peas shelled
|
230
|
185
|
22
|
|
Confectionery product
|
|
|
|
|
Granulated sugar
|
200
|
160
|
25
|
8
|
Natural honey
|
|
|
30
|
9
|
Cocoa (powder)
|
|
|
25
|
9
|
Milk and dairy products
|
|
|
|
|
Milk and cream 20% fat
|
250
|
200
|
18
|
5
|
Sour cream 30 % fat
|
250
|
200
|
25
|
11
|
Cottage cheese fat and low-fat
|
|
|
17
|
5
|
Yogurt, fermented baked milk
|
250
|
200
|
18
|
5
|
Milk powder
|
|
|
20
|
6
|
Condensed milk, coffee with condensed milk and sugar
|
|
|
30
|
12
|
Butter
|
|
|
17
|
5
|
Vegetables and fruits
|
|
|
|
|
Cherry
|
165
|
130
|
|
|
Mulberry
|
195
|
155
|
|
|
Gooseberry
|
210
|
165
|
|
|
Raspberry
|
180
|
145
|
|
|
Red currants
|
175
|
140
|
|
|
Black currants
|
155
|
125
|
|
|
Blueberry
|
200
|
160
|
|
|
Rosehips dry
|
|
|
20
|
6
|
Tomato puree
|
|
|
25
|
8
|
Tomato paste
|
|
|
30
|
10
|
Fruit and vegetable juices
|
250
|
200
|
18
|
5
|
Jam
|
|
|
45
|
20
|
Marmalade
|
|
|
36
|
12
|
4.6. Energy value and nutrient composition of the diet
for the analyzed day
The content of organic and mineral substances in food products was established experimentally using various laboratory methods. There are reference materials on the structure and quantitative composition of a food substance in the product. Detailed data on the chemical composition and energy value of individual foods are presented in reference books [3].
For the analysis and evaluation of the data (comparison of indicators with the norms of physiological requirements for nutrients and energy for different groups of the population) it is necessary to determine the organic, mineral and vitamin composition of the daily diet.
Counting the amount of incoming organic substances (proteins, fats, carbohydrates) should be carried out for each meal according to the recommended table 18. This will determine the energy value of each meal and the entire diet as a whole, as well as its compliance with hygienic recommendations.
The energy value of individual nutrients by meals and by diet as a whole is determined by multiplying the amount of proteins, fats and carbohydrates in grams by their corresponding energy coefficients: for proteins and digestible carbohydrates 4.0 kcal/ g, for fats 9.0 kcal/g.
Table 18
Definition of organic nutrients
and the energy value of meals (menu layouts)
Name
product (example)
|
Pro-duct weight
(g)
|
Content in product (grams):
|
Energy value
(kcal)
|
* Whites –only/
from them
animals
|
** Total fat/
(from them
vegetable)
|
Carbo-hydrates
|
1
|
2
|
3
|
4
|
5
|
6
|
Breakfast
|
1. Oat porridge
2. Sugar cookies
3.Black tea without sugar (with sugar)
|
…
…
…
|
х/х
…
…
|
х/х
…
…
|
х
…
…
|
х
…
…
|
In total
|
|
х/х
|
х/х
|
х
|
Х
|
Lunch
|
1
|
2
|
3
|
4
|
5
|
6
|
1.Tomato and cucum- ber salad
2. Borsch Moscow
3. Rice
4. Chicken meat
5. Cherry compote
|
…
…
…
…
…
|
. . .
. . .
. . .
. . .
. . .
|
. . .
. . .
. . .
. . .
. . .
|
. . .
. . .
. . .
. . .
|
. . .
. . .
. . .
. . .
|
In total
|
|
х/х
|
х/х
|
х
|
Х
|
Supper
|
1
|
2
|
3
|
4
|
5
|
6
|
1. Kefir 3,5% fat
2. Buckwheat porridge
3. Sausage milk
|
…
…
…
|
|
|
|
|
In total
|
|
х/х
|
х/х
|
х
|
Х
|
The entire diet
|
|
* Whites –only/
from them
animals
|
** Total fat/
(from them
vegetable)
|
Carbo-hydrates
|
Energy value
(kcal)
|
All organic substances, grams
|
grams (х)
kcal (ххх)
|
grams (х)
kcal (ххх)
|
grams (х)
kcal (ххх)
|
kcal (х)
|
Note: * - in the numerator of all proteins, in the denominator - including animal origin;
** - in the numerator of all fats, in the denominator - including plant origin.
The final data on the organic composition and caloric content of each meal were rounded up to 0.1 g, and the diet as a whole to 1.0 g (table. 19) [4].
Once again, we remind you that the data on the chemical composition (proteins, fats, carbohydrates, minerals, vitamins) and the energy value of individual foods are presented in the reference books [3,4].
Table 19
Distribution of energy intensity of the diet at three times
a day meal
Meal
|
Actually
|
Is Recommended
|
The Difference
|
kcal
|
%
|
kcal
|
%
|
kcal (+, –)
|
%
(+, –)
|
Breakfast
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
Supper
|
|
|
|
|
|
|
The entire diet
|
|
100
|
|
100
|
|
|
Options for conclusions to table 19:
The distribution of caloric intake in the diet is close to optimal.
...In the diet, there is a deficit (excess) of calories in Breakfast ..., lunch ..., supper…
Data on the organic, mineral and vitamin composition of the diet, its energy value and individual daily needs are recommended to be grouped into table forms 20, 21, 22, 23 [4].
|
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