odchudzanie, Ogólne

Dzienne zapotrzebowanie energetyczne człowieka

05 września, 2010 o 10:40:12 Dodaj komentarz Poziom: 0 Permalink

Zasada jest prosta - chudniesz wtedy, kiedy dostarczasz organizmowi mniej kalorii niż wynosi jego dzienne zapotrzebowanie - wtedy uruchamiane są mechanizmy, które mają na celu wyprodukowanie energii z wysokowydajnego tłuszczu znajdującego się w ciele. Nie ważne więc ile godzin tygodniowo ćwiczysz - jeżeli będziesz się obżerał ponad potrzebę, kilogramów nie będzie ci ubywać. Logicznym więc jest, że osoby walczące z nadwagą lub otyłością muszą liczyć "zjadane" kalorie. Na szczęście osoby aktywne fizycznie nie muszą robić tego tak dokładnie jak osoby prowadzące bardzo statyczny tryb życia.

Jak jednak obliczyć swoje dzienne zapotrzebowanie energetyczne? Owszem - w internecie krąży wiele informacji o tym, że dorosły mężczyzna potrzebuje około 2500-2800 kilokalorii dziennie. Ale skąd osoby rozprowadzające takie informacje to wiedzą? I czy te informacje są prawdziwe? Ostatnio właśnie ten temat mnie zaciekawił - postanowiłem więc poszukać potwierdzonych informacji

Szukając natknąłem się na raport Organizacja Narodów Zjednoczonych do Spraw Wyżywienia i Rolnictwa dotyczący dziennego zapotrzebowania energetycznego człowieka. Dobre miejsce, żeby rozpocząć poszukiwania!

Raport definiuje taki termin jak Basal metabolic rate (BMR) - krótko pisząc, wyznacza on dziennie, minimalne zapotrzebowanie człowieka na energię. Takie, które pozwala funkcjonować organizmowi osoby odpoczywającej cały dzień - nie jesz, nie pijesz, nie ruszasz się - raj leniwców;)

Wyliczyć BMR możemy za pomocą wzoru dostępnego na Wikipedii:

P[kcal/dzień] = 10 * m[kg] + 6,25 * w[cm] - 5 * wiek[lata] + s


gdzie m oznacza masę w kilogramach, w wzrost w centymetrach a s jest parametrem przyjmującym wartość 5 jeżeli jesteś mężczyzną oraz -161 jeżeli jesteś kobietą (niezbyt to politycznie poprawne).

W moim przypadku BMR wynosi około 2050 kalorii/dzień - według mnie jest to cholernie dużo, że niby jakbym nic nie robił cały dzień, potrzebowałbym aż 2050 kalorii? Paranoja? Na szczęście raport dostarcza także wzoru na obliczenie BMR (sekcja 5.2), jest więc z czym porównać:

P = 15.057kg + 692.2


Tym razem wyszło mi około 2100 kcal/dzień - porównywalnie dużo, mogę więc założyć, że obliczenia są poprawne a dla bezpieczeństwa wezmę mniejszą wartość;)

Nasze BMR to nie wszystko - wszak jest to minimalne zapotrzebowanie na energię leniwców. Osoby odchudzające się leniwcami być nie mogą! Raport definiuje jeszcze Physical activity level (PAL) określający naszą aktywność fizyczną. Może się on wahać od 1.53 dla osób prowadzących siedzący tryb życia do 2.40 (a prawdopodobnie nawet więcej) dla osób prowadzący nadmiernie aktywny tryb życia (zawodowi sportowcy). Ja określiłem siebie jako osobę prowadzącą średnio aktywny tryb życia, ponieważ od kilku tygodni 1h dziennie przeznaczam na ćwiczenia (zgodnie z raportem nie musi to być 1h ciągłych ćwiczeń, lecz sumaryczny czas wszystkich ćwiczeń dziennie) - mój wskaźnik PAL wynosi więc 1.76 (sekcja 5.2 raportu).

Znam BMR, znam PAL - mogę więc wyliczyć swoje dzienne zapotrzebowanie energetyczne - wynosi ono około 3610 kilokalorii. Jest to dużo większa wartość od tych na które natrafiałem podczas szukania informacji w internecie - jak wspomniałem wcześniej różne źródła podawały wartości od 2500 do 2800. Z pewnością dla niektórych ta wartość jest strasznie przeszacowana. Kiedy ja ją policzyłem po raz pierwszy kilka dni temu uważałem podobnie - to niemożliwe, żebym mógł spokojnie dostarczyć organizmowi aż tyle energii, bez obawy, że zostanie ona zmagazynowana jako tkanka tłuszczowa.

Dlatego też zacząłem prowadzić obserwacje ile faktycznie kalorii przejadam. Jedząc kurczaki, makarony, ryże, kartofle, chleb, mięsa smażone na tłuszczu i wszystko to co uwielbiam dostarczam około 2800-2900 dziennie! I tak się obżerając tracę około 1kg tygodniowo. Oznacza to, że powyższe obliczenia mogą być prawdziwe. A jeszcze kilka tygodni temu musiałem się męczyć dietą dostarczającą mniej niż 2000. Niesamowite!

Na koniec mała uwaga. Wydaje mi się, że moje obliczenia są poprawne i sprawdzają się w mojej rzeczywistości. Nie jestem jednak ekspertem w temacie i jeżeli czytasz to mając nadwagę i cieszysz się, że dalej będziesz mógł wcinać swoje ulubione potrawy - STOP. Idź do specjalisty, niech on wyjaśni ci tajniki zapotrzebowania energetycznego twojego organizmu. To, że w moim przypadku działa nie oznacza, że tobie nie zaszkodzi - ja mogę się bardzo mylić w tych obliczeniach. A odchudzanie to nie tylko dbanie o ujemny bilans energetyczny!

Jeżeli ktoś znajdzie inne informacje, wyjaśniające gdzie się mylę - będę wdzięczny za informacje. Do mnie dalej nie dochodzi, że to aż 3600 kcal dziennie;)

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Nie tyle się mylisz, co bardzo upraszczasz. Bo kolosalne znaczenie ma nie tyle czysta liczba kalorii, co liczba kalorii dostarczanych w odpowiednich formach: białkach, tłuszczach, węglowodanach. Np. białka mają silne wiązania i żeby organizm mógł rozbić je na poszczególne aminokwasy (czy też ogólnie rozbić) potrzebuje więcej energii niż na spożytkowanie węglowodanów czy tłuszczów.

Liczenie kalorii, owszem, może wystarczyć żeby schudnąć, ale naprawdę warto poczytać co jest za co odpowiedzialne. Wtedy nie tylko schudniemy, a i poczujemy się lepiej fizycznie, psychicznie, lepiej będzie z koncentracją itd.

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