Run! Run! And Run!

garmin.com

Do you know how we can walk, or even run?

Where does the energy come from? We aren't like phone that needs to be charged to fulfill the batteries, though. Hahaha.

Our body's energy comes from FOODS we eat everyday. Let us see !

The Big Three, which are Carbohydrate, Protein, and Fat, are converted into energy everytime everyday in our body. The energy produced is used to synthesis of new organic substances in body's continuing process of maintenance. Another use of energy is to ensure that internal work of muscle is continually active, such as heart muscle, movements of lungs and diaphragm. Also, energy is used up to external work, such as walking, running, moving, lifting, and other varied physical activities.

The energy provided by The Big Three are :

> Carbohydrate : 4 kcal / gram

> Protein : 4 kcal / gram

> Fat : 9 kcal / gram

Perhaps, we need to see what The Big Three do during in our body :

1. Carbohydrate : as the main source of energy, so it's important to always have carbohydrate on every meal we eat. Good sources of carbohydrare are wholegrain, potatoes, bread, rice, fresh fruits and vegetables.

2. Protein : as to help maintain our body's function properly. Our cells and immune system rely on protein for maintenance and re-building. Good sources of protein are lean meats, fish, lentils, tofu, cheese, tempe, egg white.

3. Fat : as the largest source of energy, yet as an alternative one after carbohydrate. We only need a little amount for fat. Once it gets too much, the body will store it and whether it's not used up, we may get an obesity (a body condition in which the energy from food intakes are much larger than the output). Good sources of fat are fatty meat, cakes, biscuits, cream, butter, oil, egg yolk.

Several factors affecting total energy that may be consumed per person : 

a) Body Size and Composition : simply, if you're taller, have muscle to work out, do many activities per day, you basically need more fulfill those all. Men will need more energy than women, because women have a larger proportion of fat (sufficient alternative energy as storage).

b) Age : as the adults you'll need bigger amount of energy than infants. Whereas, if you're elderly, you'll need lesser energy than the adults. How come? Basically, the older your age is, the more energy you need as for growing and developing your cells and because of your high tense activities. But, as you are an elderly, you may have less activities, you start declining your physical activities, you gain the prevalence of disease and disabilities, that make you only need lower energy intake.

c) Climate : human beings eat less food in a hot climate than they do in a cold climate. Simply, your body has to maintain its temperature at about 37 centigrade, although the environment is lower that that. So, your body needs food to burn up and produce energy and heat as your body can survive during cold climate.

As what's said above that men need larger amount of energy than women, usually men need about 2500 kcal / day and women need about 2200 kcal / day as total energy. Now, you can start calculating your energy consumed from foods, so you won't be lack of energy. Keep healthy, pals!

Before I finish this post, I'd like to share you some tips of healthy eating, here it is : 

OccupationalHealth

That's all I can share you about energy, please enjoy!

See you on the next posts, dear!

Thankyou

Reference : 

Anonim. 1974. Handbook of Human Nutritional Requirements. Geneva : World Health Organization.

Anonim. ___ . Eating for Energy. London : TFL Occupational Health.