Energy Lectures 1-2 PDF

Energy: Energy is essential for body tissue maintenance, growth, and deferent activities like walking, running, and swimming. Nutrients provide energy: carbohydrates, proteins, and fats, with carbohydrates being the primary source. Energy Measurement: The kilocalorie, also known as t...

Energy: Energy is essential for body tissue maintenance, growth, and deferent activities like walking, running, and swimming. Nutrients provide energy: carbohydrates, proteins, and fats, with carbohydrates being the primary source. Energy Measurement: The kilocalorie, also known as the large calorie or calorie, is the unit used to measure the energy value of foods, equivalent to 4.184 kilojoules ~ 4.2 kilojoules Energy value or caloric density: is the number of calories in a food, which varies significantly due to the types and amounts of nutrients it contains. The energy values of foods are determined by a device known as a bomb calorimeter. The inner part of a calorimeter holds a measured amount of food, and the outer part holds water. The food is burned, and its caloric value is determined by the increase in the temperature of the surrounding water. Basal Metabolic Rate: (BMR) Is the energy needed for vital body processes like respiration, circulation, temperature regulation, and cell activity, also known as resting energy expenditure (REE). Medical tests determine BMR (or REE), assessing body mass, size, sex, age, heredity, physical activity, and climate. Lean body mass, primarily muscle, requires more calories due to its higher metabolic activity. Individuals with larger body frames require more calories due to their larger body mass. Men usually require more energy than women. They tend to be larger and to have more lean body mass than women do. Children need more calories per kilogram of body weight due to growth, while aging leads to a decline in lean body mass and a decrease in basal metabolic rate. Heredity and physical conditions also impact BMR, with women needing more during pregnancy and lactation. Thermic Effect of Food: The body requires energy to some food process (digestion, absorption, transportation, metabolism, and storage); this requirement represents 10% of daily energy (calorie) intake. Multiply BMR by 0.10 and add to the BMR (REE) before an activity factor is calculate. Dietitians use the Harris-Benedict equation to estimate BMR (or REE) for individuals over 18, using height, weight, and age as factors for a more personalized estimate. Female: ✓REE = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age) Male: ✓REE = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age) W = weight in kilograms (kg) (weight in pounds ÷ 2.2 = kg) H = height in centimeters (cm) (height in inches x 2.54 = cm) A = age in years  To determine your TDEE (Total Daily Energy Expenditure), multiply your BMR by the appropriate activity factor, as follows: Sedentary (little or no exercise): calories = BMR × 1.2; Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375; Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55; Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725 Extra active (very hard exercise/sports & a physical job): calories = BMR × 1.9; and If you train as a professional athlete: calories = BMR × 2.3  How do I increase my BMR? To increase your BMR (basal metabolic rate), you can try: Eating more protein in every meal. Doing more HIIT (high-intensity interval training) workouts. Increasing your daily activity – choose stairs over the elevator, walk more. Eating more spicy foods. Doing more workouts – muscles burn more calories than fat tissue.  Another method used to estimate one’s BMR, or REE, is the following 1. Convert body weight from pounds to kilograms (kg) by dividing pounds by 2.2 (2.2 pounds equal 1 kilogram). 2. Multiply the kilograms by 24 (hours per day). 3. Multiply the answer obtained in step 2 above by 0.9 for a woman and by 1.0 for a man. For example, assume that a woman weighs 110 pounds. 1. Divide 110 by 2.2 for an answer of 50 kg. 2. Multiply 50 kg by 24 hours in a day for an answer of 1,200 calories. 3. Then multiply 1,200 calories by 0.9 for an answer of 1,080 calories. This is the estimated basal metabolic energy requirement for that particular woman. 50 Kg * 24 * 0.9 = 1080 calories All infants: TEE [kcal/d] = 88.3 ∗ weight [kg] − 95.4 Breastfed: TEE [kcal/d] = 92.8 ∗ weight [kg] − 152 Formula − fed: TEE [kcal/d] = 82.6 ∗ weight [kg] − 29 All aged from 0–36 mo. regardless of feeding method TEE [kcal/d] = 89 ∗ weight [kg] − 100 Energy Balance: Consuming fewer calories than burning leads to weight loss, while excess calories store as adipose tissue. Adipose tissue protects organs and regulates body temperature, while excess leads to obesity. A healthy person aims for energy balance, consuming calories that match BMR and activity requirements. Increase and Decrease of Energy Intake  ✓ Increased energy for children Increased energy for children can lead to several positive outcomes: Improved Physical Growth and Development: Children require ample (more) energy to support their rapid growth and development. A diet rich in energy-providing nutrients such as carbohydrates, fats, and proteins ensures that children have the necessary fuel to grow healthy bones, muscles, and organs. Enhanced Cognitive Function: Energy is essential for optimal brain function and cognitive development in children. Adequate energy intake supports concentration, memory, and learning abilities, enabling children to perform better academically and excel (excellent) in various cognitive tasks. Sustained Physical Activity: Energy is vital for powering physical activity and supporting an active lifestyle in children. Increased energy levels enable children to engage in sports, play, and other physical activities with enthusiasm and endurance, promoting and overall fitness. Healthy Weight Maintenance: Balancing energy intake with expenditure (usage) is very important for maintaining a healthy weight in children. While excess energy intake can lead to weight gain and obesity, sufficient energy levels support metabolic health and prevent undernutrition, ensuring children reach and maintain their appropriate weight-for- height. Optimal Immune Function: Adequate energy intake is essential for supporting a robust (strong) immune system in children. Energy fuels the immune response, helping the body fight off infections and illnesses effectively, reducing the risk of frequent illnesses and promoting overall health. Promotion of Overall Health and Well-being: Proper nutrition and adequate energy intake lay the foundation for lifelong health habits and reduce the risk of nutritional deficiencies and associated health problems in the future.  Decreased energy for children Decreased energy for children can lead to several negative consequences: Stunted Growth and Development: Insufficient energy intake can impair the growth and development of children, leading to stunted growth, delayed maturation, and poor physical development. Without adequate energy, children may fail to reach their full potential in terms of height, weight, and overall body composition. Reduced Cognitive Function: Energy is essential for proper brain function and cognitive development in children. Decreased energy intake can negatively impact concentration, memory, and learning abilities, hindering academic performance and cognitive skills development. Decreased Physical Activity Levels: Low energy levels can result in fatigue, lethargy, and decreased motivation for physical activity in children. This can lead to a sedentary lifestyle, reduced participation in sports and play, and impaired physical fitness, increasing the risk of obesity and related health problems. Compromised Immune Function: Inadequate energy intake weakens the immune system, making children more susceptible to infections and illnesses. Decreased energy levels can impair the body's ability to mount an effective immune response, leading to frequent illnesses and compromised overall health. Nutritional Deficiencies: Energy deficiency often accompanies deficiencies in essential nutrients such as vitamins, minerals, and proteins. Inadequate energy intake can lead to micronutrient deficiencies, which can further exacerbate growth and development issues, weaken the immune system, and increase the risk of various health problems. Impaired Overall Health: Decreased energy intake negatively impacts children's overall health and well-being, leading to poor physical growth, cognitive impairment, decreased immune function, and reduced quality of life. Long-term energy deficiency can have lasting effects on children's health, and development.