(3.4)--拓展内容（4）合理饮食，我们应该如何饮食以保持健康.doc

RationalDiet–HowShouldWeEat

ToStayFitAndHealthy

Byeatingrationalmeansensuringaoptimalintakeoffoodbothqualitativelyandquantitatively,whichensuresthemaintenanceoflife,growthanddevelopmentandcontributingtohealthrecoveryincaseofillness.Abalanceddietshouldcontainbothmacronutrients(carbohydrates,proteinsandlipids),whichprovidestheenergyfornormalactivities,aswellasvitaminsandminerals,whichareconsideredmicronutrients.

Diet

CaloricNecessary(EnergeticNecessary)

AsdefinedbytheWorldHealthOrganization(WHO),caloricnecessaryisthatthebestfoodenergyintake,whichprovidesanidealenergybalancenecessarytomaintainnormalbodyweightandcomposition,long-termpreservationofhealth,physicalandintellectualactivityperformingandbrowsingphysiologicalperiods(growth,pregnancy,lactation).

Toachievethisisadvisablethattheenergyintaketobeequaltoenergyconsumed.Energyintakeissuppliedbyfoodandenergyexpenditureisnecessaryfor:

Ensuringbasalmetabolism(60%oftotalenergeticconsumption);

Volunteeractivity,physicalandpsychological(30%ofenergeticconsumption);

Dynamicaction,whichisspecificforeachalimentseparately(10%ofenergeticconsumption);

Thermogenesis.

Dailycaloricnecessaryisgenerallyhigherinyoungthanintheelderly,menthaninwomenanddependsonyouridealweight,physicalactivityandphysiologicalstatesmentioned.

Inadults,thesimplestestimateofcaloricneedscanbedonebymultiplyingtheidealweight(inkg)bythenumberofcaloriesexpendedperkilogramofbodyweightandday,dependingontheactivityperformed:

Bedrest?=25kcalperkgbodyweight/day;

Mildphysicalactivity?=30-35kcalperkgbodyweight/day;

Moderatephysicalactivity?=35-40kcalperkgbodyweight/day;

Heavyphysicalactivity?=40-45kcal/kilogrambodyweight/day.

Forcalculatingthe?idealweight?therearemanyformulasavailable,butthemo