our body How to use energy?

    The human body needs energy to perform activities. Growth and repair of worn out parts Each person has different energy needs. The energy received is used in 3 main parts.

Part 1 Basic energy of the body (Basal Energy Expenditure; BEE) ​

Accounts for 60-75% of total energy. It is the basic energy that the body uses to breathe. blood circulation Maintaining temperature to keep the brain, lungs, heart and muscles Can work normally.

Part 2 Thermal energy used in the digestive system (Thermic Effect of Foods; TEF) ​

It is the energy that the body uses to digest, absorb, and transport food, accounting for 10% of total energy. The type of food you eat affects your TEF. Studies show that The body uses more energy when eating 3 main meals than when eating many small meals. Or choosing to eat a low-fat plant-based diet (Low-Fat Plant-Based Diets) increases energy expenditure more than eating a high-fat diet.

Part 3 Energy used in activities (Energy Expended in Physical Activity; EEPA) ​

Accounts for 15-30% of total energy. This energy changes according to daily activities. People who exercise or move their bodies regularly They use more energy than people who sit all day and never exercise.

Energy needs can be easily calculated by taking body weight and multiplying it by a number of 25 to 30 kilocalories. There is a difference. It depends on your physical activity and weight management goals. For example:

• Miss A, body weight 50 kilograms, works at a desk all day. Want to maintain a stable body weight Calculated by using 50 kilograms of weight multiplied by 30 kcal equals 1500 kcal/d​
• Mr. B weighs 60 kilograms and wants to lose weight. Multiply 60 kilograms of body weight by 25 kcal to equal 1500 kcal/d​

Balance the energy received from eating and the energy used. It is an important principle of taking care of your health and maintaining a healthy weight. If the body receives more energy than it uses for a long period of time, it will result in the accumulation of fat and increased body weight. Being obese Increases the risk of chronic non-communicable diseases (Non-Communicable Diseases; NCDs) including diabetes, high blood pressure Heart and blood vessel disease, etc.

Source:

​1. Wang, Z., Heshka, S., Gallagher, D., Boozer, C. N., Kotler, D. P., & Heymsfield, S. B. (2000). Resting energy expenditure-fat-free mass relationship: new insights provided by body composition modeling. American Journal of Physiology-Endocrinology And Metabolism, 279(3), E539-E545.​

2. Shetty, P. (2005). Energy requirements of adults. Public health nutrition, 8(7a), 994-1009.​

3. Calcagno M, Kahleova H, Alwarith J, Burgess NN, Flores RA, Busta ML, et al. The thermic effect of food: a review. Journal of the American college of nutrition. 2019;38(6):547-51.