حساب الوزن المثالي والسعرات الحرارية
يحتاج الجسم إلى الطاقة لكي يقوم بوظائفه الأساسية للحياة، وذلك عن طريق إحراق المواد الغذائية محولا إياها إلى طاقة حرارية، بما في ذلك إنتاج البروتينات وغيرها من المواد، ما يعرف بإسم السعرة الحرارية أو الكالوري. فما هي السعرات الحرارية؟ وكيف نقوم بحساب الوزن المثالي؟
محتويات المقالة
ما هي السعرات الحرارية؟
- تعرف السعرة الحرارية بأنها وحدة قياس الطاقة، وهي كمية الحرارة اللازمة لرفع درجة كتلة معينة من الماء بمقدار 1 درجة مئوية.
- وهي الطاقة التي تتحرر عندما تتفكك خلال عملية الهضم، لكي تمكن الخلايا من القيام بوظائفها، ويمكن استخدامها مباشرة أو لاحقا حيث تبقى مخزنة للاستخدام.
ما علاقة الوزن بالسعرات الحرارية؟
من المعروف أن الجسم يخزن االفائض من الطاقة في شكل دهون، ليقوم باستخدامها فيما بعد إذا اضطر إلى ذلك، لكن إذا كانت هذه السعرات التي يستهلكها الإنسان أكثر من السعرات التي يفتقدها، قد يسبب له ذلك السمنة.
- مثال: إذا كان الجسم يوازن بين عمليتي الففقد والاستهلاك اليومي، بقى وزنه ثابتا، لكن إذا كان معدل الاستهلاك أعلى من الفقد تراكمت هذه الطاقة في الجسم، وكلما زاد الاستهلاك عن الحرق، بدأ الجسم بتخزين فائض السعرات.
- المعادلة: إذا أفرطنا في الأكل تزداد كمية الدهون، وإذا قللنا الطعام يستخدم الجسم هذه الدهون لإنتاج الطاقة وحرقها، فإما أن يكون معدل الحرق مساوي للاستهلاك، ويعتمد ذلك على الأشخاص وأنماط حياتهم.
حساب الوزن المثالي والسعرات الحرارية
- هي عملية حسابية تقوم على حساب عدد السعرات الحرارية المستهلكة يوميا للشخص، بناءا على عدة عوامل أو بيانات مثل الطول والوزن، الوراثة، تركيب الجسم، ونوعية أو طبيعة النشاط اليومي.
- فالجسم يحتاج إلى كمية محددة يوميا من السعرات، وتزداد حسب نشاط الشخص وعمره، وحتى لا يزداد الوزن يجب أن يكون هناك توازن ما بين السعرات الحرارية التي نحتاجها والأخرى التي نحرقها.
كيفية حساب السعرات الحرارية
- لا يوجد ما يسمى بالوزن المثالي، لكن يوجد لكل شخص روتين حياتي يجب أن يتوافق مع مصادر الغذاء والطاقة المعتمدة في نظامه.
- وهناك أكثر من تطبيق وبرنامج يوفر هذه الخدمة لمعرفة حالة السعرات إذا كانت زائدة أو ناقصة عند القياس، منها الـ (bmr) عبر هذا الرابط، أو هنا عبر موقع وزاة الصحة كل ما عليك هو إدخال البيانات أمام كل حقل فارغ ثم اضغط على كلمة “احسب”.
مواضيع متعلقة:
- السعرات الحرارية في كوب الشاي مع السكر
- السعرات الحرارية في البيضة المسلوقة
- السعرات الحرارية في قرص الطعمية
المصادر:
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