Има ли значение колко калории ядем

Една от най-разпространените теми в света на фитнеса и правилното хранене, е темата за количеството на храна, което трябва да приемаме чрез храната. Количеството храна обаче доставя различни енергийни стойности. Което ни довежда и до темата, има ли значение колко калории трябва да ядем или това е напълно излишно, стига да виждаме резултатите си? Защо някой хора постигат резултати, без да броят калории? Тук ще опитаме да обясним какво представляват калориите и каква е тяхната роля в хранителния режим.

Какво представляват калориите?

Калориите са мерна единица за енергия, те са открити през около 1800 г. Калорията всъщност, която се бележи със символа cal, представлява количеството енергия необходим да повиши температурата на 1ml вода с 1градус. Тъй като това обаче, е много малка единица се е появила и нуждата от най-често срещания символ по хранителните опаковки, а именно kcal. Kcal означава хиляди калории, което ще рече, че 1kcal=1000cal. Като 1kcal е необходима за повишаването на температурата на 1 литър вода с 1 градус.

Защо това е важно за нашето тяло?

Какъв е законът за калорииният баланс?

Нашето тяло има нужда както от вода, така и от храна, и по-точно енергията и нутриентите идващи с нея. След редица проучвания, се поставя препоръчителен дневен прием (RDA) на калории за възрастен човек от 2000kcal, както често може да видите на гърба на опаковките на хранителните продукти. Законът за калорииният баланс може да се изкаже доста сложно или доста по-опростено. Накратко казано, нашето тяло се нуждае от дадено количество енергия, което се определя според множество фактори – пол,възраст,височина,тегло,физическа активност, метаболизъм и др. За да разберем от какво количество енергия (приблизително) се нуждае тялото ни е измислена и формула или така наречените калориини калкулатори. Чрез нея се изчислява средната стойност на необходима енергия доставена чрез храната за човека, според неговите потребности, както вече споменахме. Калорииният баланс в крайна сметка представлява съотношението на приетите чрез храната и напитките калории и изразходените от тялото ни за деня. Ако тялото ни се нуждае от 2000kcal, а ние хапваме 2500 означава, че ще изградим мускул или мазнина (или и двете). Ако от друга страна ядем по 1600kcal  тялото ни ще бъде принудено да си набави допълнителните kcal от някъде, а именно чрез сваляне на излишните подкожни мазнини.

Всичко се свежда до едно уравнение, разбира се това не звучи много достоверно за някой хора и точно поради този факт го пренебрегват. Често прибягват до прекалено екстремни диети и виждат бързи резултати, но на цената на гладуване и подлагане на стрес тялото си. Калорииният баланс може да помогне на хората, които искат да отслабнат, да поддържат килограмите си или да покачват телесна маса. Като за разлика от екстремните диети, може да си хапвате разнообразна храна, без да ограничавате или преяждате, а само чрез следенето на това което доставяте на тялото си. Тялото ни може да се погледне като една машина нуждаеща се от гориво. Ако знаете колко гориво и трябва за деня, ще знаете и колко гориво да има в резервоара си, така че да работи оптимално. Разликата идва, когато прекалите с гориво, нашето тяло ще започне да го трупа в запас за по-късно използване. Или ако тренирате, то дадена част от допълнително гориво ще отиде за изграждане на мускулна маса. За това е добра идея да следите, ако не изкъсо то поне с бегла представа количеството на храна, което поемате.

Колко калории трябва да приемаме?

За да разберем какво количество калории трябва да приемаме има формула за смятане или калориини калкулатори, които всъщност са действаща формула. След като въведете вашите физиологични особености, ще получите число, което да използвате като основа. Запомнете обаче, че това е основа и не е оптимално вярно, тъй като всеки човек е малко различен и неговата физическа активност за деня играе голяма роля при количеството необходима енергия. След като получите числото, според вашите цели, трябва да добавите или да премахнете калории от него (ако искате да покачвате маса трябва да добавите между 200-500kcal към дневния прием, и съответно да извадите подобно количество ако искате да отслабвате). Така ще получите число, което трябва да следите при ежедневния прием на храна. Да дадем нагледен пример:

Въвеждаме следните мерки: Мъж,170см,70кг,Активен (3-5 пъти тренировка седмично). Ще получим следните числа:

Basic Metabolic Rate (калориен минимум):1732
Калории за поддържане на теглото:2684
Калории за качване на тегло:3184
Калории за сваляне на тегло:2184

Това, както сами виждате е много улеснена версия на формулата, чрез която ще получите число, според вашите цели. От ваша страна вие трябва да опитате да хапвате даденото количество калории за деня в продължение на месец и да следите резултата, ако не виждате никаква промяна, е добре да намалите или увеличите калориите с още 200. Имайте предвид, че при сваляне или качване на килограми трябва да преизчислите калориите, които трябва да приемате, защото теглото е важен фактор при нуждата на енергия от тялото.

Може ли все пак да отслабнем или да качим килограми без да гледаме калориите?

Разбира се, и това е една от причините много хора да не вярват на закона за калорииния баланс. Много техни приятели и познати си хапват, каквото и когато им се яде и получават много добри резултати. Истината е малко по-различна обаче, някой хора се нуждаят от доста по-малко нутриенти и калории в сравнение с други с техните физиологични мерки. Един от най-често срещаните методи за хапването на добра храна, без да се следят калориите е методът на юмрука. Обикновено когато хапваме храна, трябва да имаме някаква представа дали е нискокалорична, висококалорична и дали е по-богата на белтъчини или въглехидрати, но в крайна сметка щом храната е здравословна, можем да хапваме в порция колкото нашите два юмрука на всяко хапване. Този метод работи доста добре, и поради факта, че ако не виждате необходимите резултати може много лесно да увеличите или намалите храната, докато видите с очите си че сте на правилния път. Например ако хапвате по два „юмрука“ на 4 пъти за деня  в продължение за месец и видите, че не ви стига, може лесно да увеличите количеството храна с още един „юмрук“. Така без да познавате и смятате прекалено храната може да се храните добре и да получавате добри резултати.

Лошата страна обаче, когато не следим поне основно колко калории приемаме е, че виждаме резултата месец по-късно и доста често може да не ни хареса. Калорииният баланс, без значение дали приятели и познати го ползват или не, е факт. Ако вие сте от хората, които не могат да получат нужните резултати, то може би трябва да обърнете вниание точно на този закон. Това че за един човек се получава, не означава че и другия човек ще може да прави същите неща и да стигне до същите резултати.

Само калориите ли са важни?

Всяка калория доставя същото количество енергия, но тялото ни не работи само на този принцип, то се нуждае и от полезни и необходими за него нутриенти. За това има голямо значение от къде ще дойдат калориите. Точно за това, хранителните програми не опират само до калориите, които сме изяли, но и до това от къде идват те. Много от готовите храни, които са толкова лесни за намиране и вкусни, доставят огромно количество калории, които обаче са празни, т.е. не доставят необходимите (белтъчини,мазнини, въглехидрати и др нутриенти) от които то се нуждае. А ако не доставяме на тялото необходимите макронутриенти, то няма да може оптимално да се справи със задачата си, било то отслабване или покачване на килограми. Ограничаването на даден тип храна изцяло, например въглехидрати или полезни мазнини, е много лоша идея. Тялото се нуждае както от белтъчини, въглехидрати така и от мазнини, за това ви препоръчваме да прочетете статията ни Хранене за начинаещи, където е обяснено доста по-подробно за различните видове нутриенти в храните.

By Admin

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